Keto Monthly Plan: Best Strategies For Success

The ketogenic diet, or keto, is a low-carb, high-fat diet that has become popular worldwide. The diet aims to put the body into a metabolic state called ketosis, where it uses stored fat as a source of energy instead of carbohydrates. This can lead to weight loss and has been found to be beneficial for people with type 2 diabetes and polycystic ovary syndrome.

A keto diet typically includes foods such as meat, fish, eggs, non-starchy vegetables, high-fat dairy, nuts, seeds, and healthy oils like olive oil and avocado oil. It restricts carbohydrates, sugar, starchy foods, and fruit.

Starting a keto diet can be challenging, and it is important to plan meals and snacks in advance. There are also potential side effects, such as the keto flu, which can include symptoms like fatigue, mental fogginess, and irritability.

Several resources offer keto meal plans and recipes online, and some provide shopping lists and tips for getting started. These plans typically include a variety of high-fat, low-carb meals and snacks, such as bacon, eggs, cheese, avocado, and meat.

It is important to note that keto may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet.

Keto breakfast ideas

Breakfast is an important meal of the day for anyone on the keto diet. It can be tricky to plan, but there are plenty of delicious options to start your day. Here are some keto breakfast ideas to get you going in the morning:

Eggs

Eggs are a staple for keto breakfasts and can be cooked in a variety of ways. Try them fried, scrambled, or baked and served on a bed of garlicky greens or in a vegetable bake. For an easy option, make some egg muffins or cups by combining eggs with meat and vegetables of your choice. You could also make a frittata or an omelette with added vegetables, cheese, or bacon.

Pancakes and Waffles

You can still enjoy pancakes and waffles while on the keto diet by using alternative ingredients. Try making them with almond or coconut flour, and top them with butter and berries instead of maple syrup.

Smoothies and Shakes

For a quick breakfast, blend up a smoothie or shake. A keto smoothie could include ingredients like avocado, spinach, banana, and berries. For a chocolate keto protein shake, blend together almond butter, almond milk, chia seeds, and hemp seeds.

Breads and Bakes

There are also keto-friendly options for bread lovers. You can make keto bread with almond flour, or try avocado toast with an over-easy egg. For a more indulgent option, go for French toast made with keto bread, egg, and cinnamon. If you're craving something sweet, there are recipes for keto banana bread, blueberry muffins, and even donuts.

Savoury Dishes

If you're after something more savoury, there are plenty of options. Try a breakfast casserole with eggs, vegetables, sausage, and cheese, or a breakfast burrito bowl with ground beef, cauliflower rice, and eggs. For a simple option, bake some avocados with eggs, or try a full English breakfast with bacon weave tacos.

Sweet Treats

Keto desserts like crepes, pancakes, and waffles are also an option for breakfast. You can make these with almond flour, cream cheese, and eggs, and fill them with sweet or savoury options. For a real treat, try keto cookies, muffins, or even chocolate-glazed donuts.

With so many options to choose from, you can enjoy a variety of delicious and satisfying keto breakfasts.

Keto lunch ideas

There are plenty of keto lunch options to keep things interesting and tasty. Here are some ideas for a keto lunch that you can make at home or take to work:

Salads

Salads are a great keto lunch option, offering variety and convenience. Try a Thai Chicken Salad with cabbage, carrots, edamame, cucumber and a zesty peanut sauce. Or a high-protein Broccoli Chicken Salad with a tangy lemon-garlic dressing. For a classic, a Chicken Caesar Salad is always a good choice. You could also try a Jennifer Aniston-approved lettuce-less salad with assorted vegetables, crunchy nuts and plant-based proteins.

Sandwiches and Wraps

Keto-friendly sandwiches and wraps are a convenient option for lunch on-the-go. Try a BLT or a Club Sandwich with keto-friendly bread. You can also use large lettuce leaves as wraps, filled with deli meat, cheese and veggies. Chicken lettuce wraps are another tasty option, or try Philly Cheesesteak Cabbage Wraps for a low-carb option.

Pizza

Pizza can be made keto-friendly by using a cauliflower base or a portobello mushroom as the "crust". Top with your favourite keto-friendly ingredients.

Stir Fry and Bowls

Stir-fries are a great way to get a variety of vegetables and protein into your keto diet. Try a Bok Choy Stir Fry or a Keto Stir Fry with chicken, garlic, soy and ginger. For a bowl option, a California Burger Bowl is a tasty, filling choice.

Soups and Stews

Soups and stews are an easy way to get a hearty keto lunch, and they often yield plenty of leftovers. Try a Creamy Low-Carb Broccoli Cheese Soup or a Keto Broccoli Cheddar Soup. For something spicy, a Keto Chili or a Thai Peanut Curry are sure to hit the spot.

Meat and Fish Dishes

Meat and fish are a big part of the keto diet, so try a Garlic Parmesan Chicken Skewer or Air Fryer Chicken Wings. Salmon is another good option—try it with a dill sauce, or sautéed and served on cauliflower rice or broccolini.

Egg Dishes

Eggs are a keto staple, so consider a Curried Egg Salad or Cobb Egg Salad for lunch. For a more substantial meal, try a Sausage and Ricotta Egg Bake.

Mexican-Inspired

There are lots of keto-friendly Mexican-inspired dishes, such as Chicken Fajita Foil Packets, Keto Enchiladas, or Zucchini Enchiladas. You could also make some Keto Chicken Taquitos or Low-Carb Lettuce Wrap Tacos.

Other Options

There are plenty of other keto lunch ideas, such as Keto Bacon Cauliflower "Mac" 'N' Cheese, Keto Corn Dogs, or Keto Pizza Pockets. For a lighter option, try a Greek Salad Savoury Roulade or a Shaved Zucchini Salad.

Keto dinner ideas

Planning keto meals can be challenging, but there are plenty of tasty keto dinner options that are quick and easy to make. Here are some ideas to get you started:

Chicken

• Chicken Alfredo Spaghetti Squash
• Chicken Parmesan
• Chicken in Chardonnay
• Chicken Cordon Bleu Meatballs
• Chicken Piccata
• Creamy Bacon Hasselback Chicken
• Bacon Ranch Chicken
• Chicken Adobo
• Chicken Pesto and Zucchini "Pasta"
• Peruvian Chicken with Green Sauce
• Sheet Pan Chicken Satay
• Cheesy Ranch Chicken and Cauliflower Rice
• Skillet Chicken & Mushrooms
• Belizean Stewed Chicken
• Italian Hasselback Chicken
• Keto Salisbury Steak
• Chicken Alfredo
• Creamy Tuscan Chicken
• Chicken Parmigiana
• Crispy-skinned barramundi with garlic and herb oil
• Chicken parmi bowl
• Chicken coconut curry with broccoli rice
• Chicken Divan
• Garlicky Greek Chicken
• Chicken Cordon Bleu
• Chicken and Broccoli Casserole
• Open-Faced Chicken Cordon Bleu
• Bang Bang Chicken
• Chicken Katsu
• Chicken Tenders

Beef

• Low-Carb Cashew Beef
• Beef Tacos
• Mississippi Roast
• Beef Stroganoff
• Philly Cheesesteak Lettuce Wraps
• Cheeseburger Cabbage Wraps
• Beef and Veggie Stir-Fry
• Salisbury Steak
• Meatballs
• Shepherd’s Pie Meatballs
• Keto Beef Stew
• Chili
• Slow-Cooker Barbacoa-Style Beef Tacos
• One-Pan Basil Halloumi Chicken
• Beef Beer Goulash

Pork

• Pork Chops
• Bacon-Wrapped Cod
• Bacon-Wrapped Shrimp with Sriracha Mayo
• Bacon Cheeseburger Casserole
• Bacon Chicken Alfredo Lasagna Roll
• Jamaican Jerk Pork Roast

Fish

• Salmon with Orange and Cranberry Butter
• Feta and Herb-Crusted Salmon
• Sheet-Pan Garlic Butter Salmon & Asparagus
• Avocado Lime Salmon
• Tomato Pesto Salmon
• Garlicky Lemon Mahi Mahi
• Keto Fish and Chips
• Smoked Salmon
• Prosciutto Onion Tomato Pizza
• Sushi

Vegetarian

• Zucchini Alfredo
• Broccoli Cheddar Quiche
• Brussels Sprouts Salad
• Cauliflower Fried Rice
• Cheesesteak Stuffed Peppers
• Cacio e Pepe Egg Noodles
• Lasagna Stuffed Portobello Mushrooms
• Portobello Mushrooms
• Pizza
• Cauliflower "Mac" 'N' Cheese
• Broccoli, Sour Cream, and Chive Bake
• Low-Carb Keto-Friendly Pizza

Other

• Eggs in Pots
• Lemon Haloumi with Fried Capers
• Skirt Steak with Mustard Sauce
• Ham & Cheddar Chicken Roll
• Chili Shrimp Stir-Fry
• Salsa-Braised Chicken with Avocado
• Skirt Steak with Charred Chimichurri
• Lasagna Dome
• Garlic Butter Steak
• Lemon Pepper Baked Wings
• Garlic Lemon Shrimp
• Asparagus Stuffed Chicken Breast
• Pesto Chicken Bake
• Parchment Garlic Butter Salmon
• Wild Salmon With Pepper Sauce
• One-Pan Chicken Fajita
• Baked Buffalo Wings
• Vietnamese Shaking Beef
• Keto Mac & Cheese
• Keto Meatballs
• Keto Chili

Keto shopping list

Meat and Fish

• Bacon
• Ground beef
• Canned pink salmon
• Beef
• Chicken
• Turkey
• Fish
• Shellfish
• Pork

Fruits and Vegetables

• Broccoli
• Cauliflower
• Watercress
• Spinach
• Avocado
• Lemons
• Brussels sprouts
• Leafy greens (kale, cabbage, lettuce)
• Tomatoes
• Peppers
• Cucumber
• Zucchini
• Eggplant
• Garlic
• Onion

Dairy and Eggs

• Eggs
• Butter
• Heavy whipping cream
• Sour cream
• Cheese (cheddar, parmesan, cottage cheese, cream cheese)
• Greek yoghurt

Oils and Condiments

• Avocado oil
• Olive oil
• Reduced sugar ketchup
• Mustard
• Mayonnaise
• Coconut aminos
• Guacamole
• Hot sauce

Baking Goods

• Unsweetened cocoa powder
• Baking powder
• Vanilla extract
• Almond flour
• Coconut flakes
• Erythritol

Snacks

• Pork rinds
• Nuts (almonds, pecans, walnuts, macadamia nuts, pistachios)
• Cheese crisps
• Dark chocolate
• Low-carb protein bars
• Low-carb chips
• Celery and peanut butter
• Sugar-free beef jerky

Drinks

• Tea (ginger, turmeric, cinnamon)
• Coffee
• Unsweetened plant-based milk (almond, coconut, soy)
• Sparkling water

Keto diet basics

The ketogenic (keto) diet is a low-carb, high-fat diet that aims to force the body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. This reduction in carbs puts your body into ketosis, which causes it to use fat for energy and can aid weight loss.

Rules of the Keto Diet

The keto diet is typically made up of 70% fat, 20% protein, and 10% carbohydrates. It involves drastically reducing carbohydrate intake and replacing it with fat. This means limiting your intake of sugary foods, grains or starches, fruit, beans or legumes, root vegetables and tubers, low-fat or diet products, condiments and sauces, unhealthy fats, and alcohol.

What to Eat on the Keto Diet

You should base the majority of your meals around meat, fatty fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils, avocados, and low-carb veggies.

Sample Keto Meal Plan for One Week

• Breakfast: Veggie and egg muffins with tomatoes
• Lunch: Chicken salad with olive oil, feta cheese, olives, and a side salad
• Dinner: Salmon with asparagus cooked in butter
• Breakfast: Egg, tomato, basil, and spinach omelet
• Lunch: Almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries
• Dinner: Cheese-shell tacos with salsa
• Breakfast: Nut milk chia pudding topped with coconut and blackberries
• Lunch: Avocado shrimp salad
• Dinner: Pork chops with Parmesan cheese, broccoli, and salad

Tips for Sticking to the Keto Diet

• Familiarize yourself with food labels and check the grams of fat, carbs, and fiber.
• Plan your meals in advance.
• Look for keto-friendly recipes and meal ideas online.
• Consider a meal delivery service that offers keto-friendly options.
• Look into healthy frozen keto meals when you’re short on time.
• Bring your own food when visiting family and friends.

Side Effects and Risks of the Keto Diet

Although the keto diet is usually safe for most healthy people, there may be some initial side effects while your body adapts, often referred to as the keto flu. These include diarrhea, constipation, vomiting, poor energy and mental function, digestive discomfort, and decreased exercise performance.

The keto diet may also have some negative long-term effects, including risks of low protein in the blood, extra fat in the liver, and micronutrient deficiencies. It may also not be suitable for those with gallbladder or pancreatic issues, pregnant or breastfeeding women, children, people with kidney issues, or those with a history of disordered eating.

Frequently asked questions