Keto Meal Plans: Where To Start And What To Eat

The ketogenic diet is a high-fat, low-carbohydrate eating plan that has become a popular method worldwide for people trying to lose weight and improve their health.

The keto diet is very low in carbohydrates, high in fat, and moderate in protein. The reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

There are several versions of the keto diet, including the standard ketogenic diet (SKD), cyclical ketogenic diet (CKD), targeted ketogenic diet (TKD), and high-protein ketogenic diet. The SKD is the most researched and recommended version, typically containing 70% fat, 20% protein, and only 10% carbs.

Meal planning is essential for the keto diet to ensure you adhere to the correct macronutrient ratios, meet fiber goals, and prevent hunger. A keto meal typically contains under 50 grams of total carbs or contributes about 30 grams of net carbs per day. Net carbs are calculated by subtracting the fiber content from the total carbohydrates.

There are plenty of keto-friendly foods to choose from, including meat, fish, eggs, dairy, nuts, healthy oils, avocados, and non-starchy vegetables. It's important to limit carb-based foods like grains, sugars, legumes, rice, potatoes, and even most fruits.

When eating out, opt for meat-, fish-, or egg-based dishes and replace any high-carb foods with extra vegetables. You can also ask for extra cheese or avocado instead of carbs or starches.

Here's a 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

Keto-friendly foods

The keto diet is a low-carb, high-fat diet that is linked to several health benefits, including weight loss and improved blood sugar control. The diet is very restrictive, and it is important to monitor your overall nutrient intake to ensure you are getting all the vitamins and minerals you need.

Animal proteins

Animal proteins are a staple of the keto diet. Fatty fish, such as salmon, are rich in B vitamins, potassium, and selenium, and are also high in omega-3 fats, which have been linked to lower insulin levels. Other fish options include sardines, mackerel, and albacore tuna.

Meat and poultry are also commonly consumed on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals, including potassium, selenium, and zinc.

Dairy and dairy alternatives

Cheese is a great option for the keto diet, as it contains zero carbohydrates and is high in fat and protein. Other keto-friendly dairy products include plain Greek yogurt, cottage cheese, cream, and half-and-half.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, can also be consumed on the keto diet.

Green leafy vegetables

Green leafy vegetables are extremely low in carbs and packed with vitamins, minerals, and antioxidants. Some options include spinach, kale, collard greens, salad greens, and cooking greens.

High-fat veggies

Avocados and olives are unique among vegetables as they are high in fat and low in net carbs. Avocados are also a good source of potassium and monounsaturated fat.

Other non-starchy vegetables

Other non-starchy vegetables that are keto-friendly include summer squashes, such as zucchini, and peppers. Low-carb root veggies, such as jicama and turnips, can also be consumed.

Other plant-based foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and lower your calorie intake. Berries are the only fruits that are generally considered keto-friendly due to their low carb and high fiber content.

Dark chocolate and cocoa powder are also acceptable on the keto diet, as they are high in antioxidants and may reduce the risk of heart disease.

Fats and oils

Olive oil, butter, ghee, avocado oil, and coconut oil are all good choices for fats and oils on the keto diet.

Beverages

Unsweetened coffee and tea are carb-free and can be consumed on the keto diet. Unsweetened sparkling water is also a good option if you are looking for a keto-friendly alternative to soda.

Foods to limit

While on the keto diet, it is important to limit high-carb foods such as starchy vegetables (potatoes, sweet potatoes, beets), high-sugar fruits (bananas, raisins, mango), cereal, crackers, rice, pasta, bread, and beer.

Foods to avoid

To stay in ketosis, it is best to avoid high-carb foods and drinks such as grains, sugary drinks, most fruits and fruit juices, chips, crackers, and other processed, grain-based snack foods.

Keto-friendly drinks

When following a ketogenic diet, it is important to stay hydrated, and water is the best choice for hydration. Water can be drunk plain or sparkling, and it is a good idea to add a sprinkle of salt if you have the "keto flu" or a headache. Tea and coffee are also great no-carb, no-calorie choices, but be careful not to add any sugar.

Other keto-friendly drinks

• Diet soda: While diet sodas are technically keto-friendly, they may not be the best choice as they contain artificial sweeteners such as sucralose and aspartame, which can damage healthy gut bacteria and strengthen sugar cravings.
• Sparkling water: Many sparkling water options are flavoured but unsweetened, making them a good low-carb choice.
• Unsweetened juices: While fruit juice is usually loaded with sugar, lemon and lime juices are low in carbs and can be added to water or tea. Some vegetables can also be juiced, but be aware that juicing removes most of the nutritious fibre.
• Milk alternatives: While cow's milk is not recommended on keto due to its natural sugar content, some plant-based alternatives such as unsweetened almond and coconut milk are keto-friendly.
• Energy drinks: Energy drinks may be keto-friendly, but they often contain artificial sweeteners and have been linked to negative health effects, especially for adolescents.
• Sports drinks: These can be helpful for people who engage in intense exercise, but most sports drinks are loaded with sugar. Sugar-free options are available.
• Alcoholic beverages: Moderate consumption of specific alcoholic drinks is allowed on a keto diet. Dry red and white wine is fine in moderation, and spirits such as vodka, gin, and whiskey have no carbs. Low-carb beers are also available.

Keto meal planning

Keto is a high-fat, low-carbohydrate diet that aims to put your body into a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. This can be achieved by limiting your daily carbohydrate intake to under 50 grams or about 20-50 grams of net carbs (total carbs minus fibre).

What to Eat on a Keto Diet

• Meat: Beef, pork, lamb, chicken, turkey, bacon, ham, and sausage.
• Fatty fish: Salmon, trout, tuna, mackerel, and sardines.
• Eggs: Pastured or omega-3 whole eggs.
• Butter and cream: Grass-fed butter and heavy cream.
• Cheese: Unprocessed varieties such as cheddar, goat, cream, blue, or mozzarella.
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds.
• Healthy oils: Extra virgin olive oil and avocado oil.
• Avocados: Whole or freshly made guacamole.
• Low-carb vegetables: Spinach, asparagus, cauliflower, broccoli, tomatoes, onions, peppers, and mushrooms.

What to Avoid on a Keto Diet

• Sugary foods: Soda, fruit juice, cakes, ice cream, candy, etc.
• Grains and starches: Wheat-based products, rice, pasta, and cereal.
• Fruit: All fruit except small portions of berries like strawberries.
• Beans and legumes: Peas, kidney beans, lentils, and chickpeas.
• Root vegetables: Potatoes, sweet potatoes, carrots, and parsnips.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Unhealthy fats: Processed vegetable oils and mayonnaise.
• Alcohol: Beer, wine, liquor, and mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, and puddings.

Sample Keto Meal Plan for One Week

Monday

• 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

Tuesday

• 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

Wednesday

• Breakfast: Nut milk chia pudding topped with coconut and blackberries
• Lunch: Avocado shrimp salad
• Dinner: Pork chops with Parmesan cheese, broccoli, and salad

Thursday

• Breakfast: Omelet with avocado, salsa, peppers, onion, and spices
• Lunch: A handful of nuts and celery sticks with guacamole and salsa
• Dinner: Chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday

• Breakfast: Sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
• Lunch: Ground beef lettuce wrap tacos with sliced bell peppers
• Dinner: Loaded cauliflower and mixed veggies

Saturday

• Breakfast: Cream cheese pancakes with blueberries and a side of grilled mushrooms
• Lunch: Zucchini and beet "noodle" salad
• Dinner: White fish cooked in olive oil with kale and toasted pine nuts

Sunday

• Breakfast: Fried eggs with mushrooms
• Lunch: Low-carb sesame chicken and broccoli
• Dinner: Spaghetti squash Bolognese

Tips for Sticking to a Keto Diet

• Reorganise your pantry and refrigerator to eliminate high-carb foods.
• Make a weekly meal plan to ensure you eat balanced meals and prevent hunger.
• Stock up on keto-friendly foods and beverages.
• Read product labels carefully, paying attention to the ingredients list and carb content.
• Prepare meals ahead of time and freeze or refrigerate them in batches.
• If hunger pangs are frequent, try eating five or six small meals instead of three large ones.
• To avoid "keto flu" in the early stages, stay hydrated and supplement with electrolytes.
• Consider taking supplements to fill in nutritional gaps.
• Reduce physical activity during the first week or two while your body adjusts to the new diet.
• Discuss any queries or concerns with a doctor or dietitian.

Keto meal preparation

Preparing keto meals can be challenging, but with some planning and preparation, it is possible to create delicious and nutritious dishes that fit within the keto diet guidelines. Here are some tips and tricks to help you get started:

Understanding the Keto Diet

Before preparing keto meals, it is important to understand the basics of the keto diet. The keto diet, or ketogenic diet, is a high-fat, low-carbohydrate diet that aims to put the body into a state of ketosis. In this state, the body burns fat for energy instead of carbohydrates, which can lead to weight loss and improved health. The standard ketogenic diet (SKD) typically consists of 70% fat, 20% protein, and only 10% carbohydrates.

Stocking Up on Keto-Friendly Foods

When preparing keto meals, it is important to stock up on keto-friendly foods. These include meat, fatty fish, eggs, butter, cheese, nuts, seeds, healthy oils, avocados, and low-carb vegetables. It is also important to avoid high-carb foods such as sugary foods, grains, starches, fruit, beans, legumes, and root vegetables.

Meal Planning and Preparation

To stay on track with the keto diet, it is helpful to plan and prepare meals in advance. This may involve creating a weekly meal plan and stocking up on keto-friendly foods and beverages. Preparing meals ahead of time and freezing or refrigerating them in batches can also save time and ensure that you always have a keto-friendly meal on hand.

Sample Keto Meal Plan

• 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

Snacks and Desserts

It is important to have keto-friendly snacks and desserts on hand to satisfy cravings and prevent hunger. Some options include nuts, hard-boiled eggs, keto-friendly snack bars, full-fat Greek yogurt with nut butter and cocoa powder, bell peppers with guacamole, strawberries with plain cottage cheese, and celery with salsa.

Tips for Eating Out and Social Gatherings

When eating out or attending social gatherings, it is still possible to stick to the keto diet. Many restaurant meals can be made keto-friendly by ordering meat or fish-based dishes and replacing high-carb sides with extra vegetables. Bun-less burgers, egg-based meals, and Mexican food (without the tortillas) are also good options. For dessert, opt for a cheese board or berries with cream.

Supplements and Side Effects

While no supplements are required on the keto diet, some may be beneficial. These include MCT oil, minerals, caffeine, exogenous ketones, creatine, and whey protein. It is also important to note that there may be some initial side effects when starting the keto diet, such as the "keto flu," which typically resolves within a few days to a few weeks. Staying hydrated and supplementing with electrolytes can help minimize these side effects.

Keto meal timing

The ketogenic diet is a high-fat, low-carbohydrate diet that can be challenging for beginners to plan for and stick to. Meal planning and preparation are essential to staying on track with the keto diet, and there are many resources available to help.

Breakfast

Breakfast is an important meal on the keto diet, as it is the first opportunity to get your body into a state of ketosis for the day. Eggs are a popular breakfast choice, as they are high in protein and fat and low in carbohydrates. You can scramble, fry, or bake them and serve with vegetables like spinach or avocado, and cheese. You can also make an omelette with added vegetables like mushrooms, broccoli, and peppers. Meat and fish are also good breakfast options, such as bacon, sausage, or salmon. If you prefer something lighter, a smoothie made with almond milk, spinach, nut butter, and protein powder is a good option. Just be sure to avoid high-carb fruits and juices.

Lunch

Lunch on the keto diet should also focus on high-fat, low-carb options. Chicken salad with olive oil, feta cheese, and olives is a good choice, or you could have a lettuce wrap with ground beef or turkey and vegetables. Tuna salad with avocado and macadamia nuts is another tasty option. If you're in the mood for something warm, try a bowl of cauliflower rice with shrimp or chicken and vegetables.

Dinner

Dinner is another opportunity to load up on healthy fats and proteins while avoiding carbohydrates. Salmon or white fish cooked in olive oil or butter is an excellent choice, or you could have pork chops or chicken with vegetables. For a vegetarian option, try tofu with cauliflower rice and broccoli. If you're craving comfort food, keto-friendly options include beef stew, chicken Alfredo, or keto mac and cheese.

Snacks

Snacking between meals can help you stay on track and avoid temptation. Hard-boiled or deviled eggs, nuts and seeds, and full-fat Greek yogurt with nut butter and cocoa powder are all good choices. You can also enjoy vegetables like celery, bell peppers, or cucumber with guacamole or salsa. Dark chocolate is another tasty keto-friendly snack.

Tips for Success

Planning and preparation are key to sticking to the keto diet. Familiarize yourself with food labels and plan your meals in advance to make sure you're meeting your macronutrient goals. There are many websites, apps, and cookbooks with keto-friendly recipes to help you get started. It's also a good idea to stock up on keto-friendly foods and beverages and read product labels carefully to check the carb content. If you're eating out, opt for meat, fish, or egg-based dishes and replace high-carb sides with extra vegetables.

Frequently asked questions