Keto Meal Planning: What To Eat At Each Meal

The ketogenic diet is a low-carb, high-fat diet. It can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel. This can put your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

A typical keto meal should be high in fat and protein and low in carbs. Meat, fish, eggs, and dairy feature heavily in the keto diet. You can also eat non-starchy vegetables and above-ground vegetables, such as leafy greens, broccoli, cauliflower, tomatoes, and eggplant. Most fruits are off the menu, but blackberries, raspberries, and strawberries can be eaten in moderation.

Each meal should be high in fat, with foods like avocado, eggs, and meat

Each meal on the keto diet should be high in fat, with foods like avocado, eggs, and meat. This means that around 70% to 80% of your calorie intake will come from fats, with protein making up 10% to 20% and carbohydrates the remaining 5% to 10%.

Avocados are a great source of healthy monounsaturated fatty acids and are packed with fibre, something that you may lack on the keto diet. They are also a good source of vitamin C, which revs up your immune system.

Eggs are another food that fits the bill, as they contain a good balance of satiating protein and fat (most of which is unsaturated). They are also high in the antioxidant mineral selenium.

Meats that are high in fat include fatty cuts of steak, such as ribeye, and ground beef. These meats are also excellent sources of vitamin B12, which is necessary to keep up your energy levels.

Other foods that are high in fat and suitable for the keto diet include certain dairy products, such as full-fat cottage cheese, Greek yoghurt, butter, and heavy cream. Just be mindful that these are also high in saturated fat, so enjoy in moderation.

Oils, such as olive, coconut, avocado, and MCT oil, are also a great way to add more fat to your meals.

Nuts and seeds are another good source of healthy fats and are high in fibre, which can help you feel full and naturally lower your calorie intake.

When it comes to meals, breakfast could be scrambled eggs in butter on a bed of lettuce topped with avocado, or baked eggs in avocado cups. Lunch could be spinach salad with grilled salmon, or chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese. Dinner could be meatballs on zucchini noodles topped with cream sauce, or roasted chicken with asparagus and sautéed mushrooms.

Remember, it's important to stick to the parameters of the keto diet to stay in ketosis.

Meals should be low in carbohydrates, with less than 50g of net carbs per day

To follow a keto diet, it's important to keep your meals low in carbohydrates, with less than 50 grams of net carbs per day. Net carbs are calculated by subtracting the number of grams of fibre from the total grams of carbohydrates.

On a keto diet, you cut down on carbohydrates so that your body can burn fat for fuel. This puts your body in a metabolic state called ketosis, where your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

To stay in ketosis, it's best to eat foods with lower net carb counts. In general, you'll need to stay under 50 grams of net carbs per day, but ideally, this number should be below 20 grams.

• Meat: Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts).
• Fatty fish: Salmon, snapper, tuna, halibut, cod, trout, and scallops.
• Shellfish: Crab, clams, oysters, lobster, and mussels.
• Fats and oils: Butter, coconut oil, olive oil, ghee, lard, avocado oil, and mayonnaise.
• Dairy: Heavy cream, soft and hard cheeses, cream cheese, and sour cream.
• Vegetables: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplant, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.
• Nuts: Almonds, macadamia nuts, pecans, walnuts, and their respective butters (look for natural varieties without added sweeteners).
• Berries: Blackberries, raspberries, and strawberries, in moderation.

It's important to note that not all fruits and vegetables are suitable for a keto diet. Starchy vegetables like potatoes and sweet potatoes, and fruits like bananas, oranges, and grapes, are high in carbohydrates and should be avoided.

Meals should include moderate protein, with around 1g per kg of body weight

When following a keto diet, it's important to eat meals containing moderate amounts of protein. The recommended amount is around 1g of protein per kg of body weight. This means that a 140-pound woman would need to consume approximately 64g of protein per day.

The keto diet is a high-fat, low-carbohydrate diet that aims to put your body into a metabolic state called ketosis, where it burns stored fat instead of carbohydrates for energy. While fats should make up the majority of your calorie intake on a keto diet, it's crucial to consume adequate protein to maintain muscle mass and ensure your body functions optimally.

• Include a variety of animal proteins in your diet, such as fish, shellfish, meat, poultry, and eggs. These foods are rich in B vitamins and minerals, and they provide high-quality protein that can help preserve muscle mass.
• Consider the amount of protein in dairy products as well. Cheese, plain Greek yogurt, and cottage cheese are excellent sources of protein and can be included in moderation.
• When choosing meat, opt for grass-fed options whenever possible as they contain more omega-3 fats and conjugated linoleic acid (CLA) than grain-fed animals.
• Eggs are an extremely healthy and versatile source of protein. Include them in your meals or enjoy them boiled, fried, or as an omelet.
• If you're a vegetarian or vegan following a keto diet, ensure you get enough protein from plant-based sources like tofu, tempeh, nuts, and seeds.
• Remember that the recommended amount of protein may vary depending on your individual needs and activity level. Consult with a healthcare professional or dietitian to determine the optimal protein intake for your specific situation.

Meals should be high in fibre, with foods like leafy greens and broccoli

Meals on a keto diet should be high in fibre, with foods like leafy greens and broccoli. Fibre is important for everyone, regardless of their eating plan. It plays a key role in digestive health and has benefits beyond bowel movements, such as feeding the good bacteria in the GI tract, aiding healthy digestion and nutrient absorption.

Leafy greens are an excellent source of fibre and are extremely low in carbs, making them perfect for a keto diet. Some leafy greens to include in your meals are:

• Spinach
• Lettuce
• Kale
• Arugula
• Swiss chard
• Cabbage

Broccoli is another high-fibre vegetable that is keto-friendly. It is a good source of folate, potassium, and vitamins C and K. When steaming broccoli, you can retain the most health benefits.

In addition to leafy greens and broccoli, there are other high-fibre vegetables that are suitable for a keto diet, such as:

• Cauliflower
• Avocado
• Asparagus
• Zucchini
• Cucumber
• Celery
• Mushrooms

When following a keto diet, it is important to be mindful of your fibre intake. While the keto diet restricts certain food groups, there are still plenty of high-fibre options available to ensure you are meeting your daily fibre needs.

Meals can include dairy, but this should be full-fat dairy like cheese and Greek yoghurt

Dairy products can be included in keto meals, but it is important to choose full-fat options.

Full-fat dairy products, such as cheese, Greek yoghurt, cottage cheese, butter, and cream, are suitable for the keto diet. These foods are high in fat and low in carbohydrates, making them a great fit for keto.

Cheese, for example, is a constant feature in keto recipes as it is high in fat and free of carbohydrates. It is also a good source of calcium and protein. Greek yoghurt and cottage cheese are also high-protein foods that can be eaten in moderation on keto.

When it comes to dairy, it is important to avoid low-fat options. Skim milk, skim mozzarella, fat-free yoghurt, and low-fat cheese and cream cheese are not suitable for the keto diet.

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