Finding The Right 28-Day Keto Plan For You

The ketogenic diet, or keto, is a high-fat, low-carb diet that has become increasingly popular in recent years. It involves reducing carbohydrate intake to a minimum, which forces the body to use fat for energy instead of glucose – a process known as ketosis. This can lead to weight loss and has other potential health benefits, although there are also some risks and it may not be suitable for everyone.

There are several 28-day keto plans available, which typically involve eating animal proteins and animal fats, as well as non-starchy vegetables. Some plans also include keto-friendly desserts and drinks. It is important to note that anyone considering starting a keto diet should first consult a healthcare professional.

What to eat and what to avoid

The keto diet is a high-fat, low-carb diet that can promote weight loss and improve metabolic health. On a keto diet, your meals contain less than 20 grams of net carbs per day.

What to Eat

The keto diet is a low-carb diet plan with low carb ratios but higher ratios of protein and fat. Here are some foods you can eat on a keto diet:

• Vegetables: Broccoli, cauliflower, eggplant, mushrooms, asparagus, cucumber, cabbage, green beans, peppers, onions, and tomatoes.
• Protein foods: Fish, tofu, red meat, chicken, tempeh, eggs, pork, unsweetened dairy products, seitan, shellfish, and turkey.
• Healthy fats: Olive, avocadoes, sesame, and hemp seed oil. Other sources include nuts and nut butter, avocado, seeds, and fatty fish like salmon and sardines.
• Keto-friendly drinks: Water, bone broth, unsweetened almond and soy milk, herbal teas, and some zero-sugar sodas.
• Pantry products: Dried herbs and spices, garlic and onion powder, fish and soy sauce, tamari, coconut cream, almond flour, cocoa powder, and liquid or coconut aminos.

What to Avoid

The keto diet forbids all refined, unrefined, and whole-grain carbohydrates, as well as sugars. Here are some foods to avoid on a keto diet:

• Starchy vegetables and grains: Corn, bread, cereals, pasta, rice, cookies, and other baked goods.
• Fruits and their juices: Grapes, pineapple, bananas, citrus, and dried fruits.

Breakfast ideas

Breakfast is often considered the most important meal of the day, and this is no different on a keto diet. Here are some ideas to get your day off to a flying start:

Veggie-Packed Frittata

This is a great way to get a good dose of vegetables in the morning. Stick to low-carb options like broccoli or greens, and be mindful of the use of sweeter vegetables like bell peppers.

Ham, Egg, and Cheese Wraps

A classic breakfast wrap filled with eggs and meat won't work on a keto diet, but a wrap made from eggs and filled with meat is a tasty alternative. You can use low-carb flour alternatives like almond or coconut flour instead of regular flour.

Bacon Gruyère Egg Bites

These Starbucks-inspired bites are silky, custardy, and incredibly keto-friendly. The batter is easily made in a blender.

Radish and Turnip Hash with Green Garlic and Fried Eggs

Potatoes are usually used in hashes, but they are not keto-friendly. Instead, load up on low-carb veggies like radishes and turnips. You could also add some crumbled sausage.

Easy Cauliflower Rice Burrito Bowls

Cauliflower rice is a great keto-friendly alternative to regular rice. Enjoy this burrito bowl for breakfast with some leftover chicken or steak, or top it with a fried egg.

Avocado Toast

Avocado toast is still on the menu with a keto diet! Use low-carb bread, baked with almond flour instead of wheat flour, lots of eggs, and xanthan gum to keep it moist and sliceable.

Kale and Goat Cheese Frittata Cups

These frittata cups are meant to be served warm but are also delicious at room temperature or even cold

Roasted Radish and Herbed Ricotta Omelet

Roasting radishes brings out their sweet, earthy flavour. They pair perfectly with eggs and herbs in this omelette.

Mixed Mushroom Egg Bakes

These egg bakes are simple to make. Just cook the shallots and mushrooms, mix up a simple egg base with some shredded cheese, season, and pop them in the oven.

Keto BLT Salad

A salad for breakfast? Why not, when it's packed with eggs, bacon, avocado, and fresh greens! Just skip the blueberries to keep it keto-friendly.

Make-Ahead Spinach and Feta Egg Casserole

This egg casserole, filled with spinach and feta, and laced with fresh dill, will remind you of spanakopita.

3-Ingredient Pesto Zoodle Bowl

Zucchini noodles are quickly sautéed until tender, bringing out their natural sweetness.

Sausage and Veggie Egg Muffins

These breakfast muffins are loaded with savoury sausage, mushrooms, and spinach. They are easy to make in about 30 minutes.

Shakshuka

This Middle Eastern dish has become very popular. It's comforting and easy to make at home.

3-Cheese Frittata Cups

These frittata cups are a great make-ahead, protein-packed breakfast option.

Lunch ideas

Lunch can be a tricky meal when you're on a keto diet, but there are plenty of options to keep things interesting. Here are some ideas to keep your lunch game strong:

Salads

Salads are a great option for keto as they are easy to customise and can be made ahead of time. Try a simple spinach salad with a hot bacon dressing, or a more complex chicken cobb salad with bacon, hard-boiled eggs, cheddar cheese, and roasted cauliflower. You could also go for a steak salad with Dijon vinaigrette, or a keto chicken salad using leftover grilled chicken tenders, celery, grapes, and a creamy mayo dressing. For a vegetarian option, a mixed berry spinach salad is a simple yet delicious choice.

Wraps and Sandwiches

Lettuce wraps are a popular keto option, and you can get creative with the fillings. Try chicken lettuce wraps, or get inspired by a classic with turkey taco lettuce wraps. You can also use low-carb keto-friendly flatbreads or cloud bread for a more traditional sandwich or wrap. Fillings can include chicken, avocado, or BLTs.

Soups

Soups are a great make-ahead option and can be easily reheated. Try a creamy Tuscan soup with sausage, sun-dried tomatoes, and kale, or a keto broccoli cheese soup. For a lighter option, a creamy avocado egg salad with crispy bacon is a tasty choice.

Hot Meals

If you're eating your lunch hot, there are plenty of keto options. Chicken fritters, chicken patties, and meatballs are all great choices and can be made in advance. For a quick and easy option, try a stir-fry with shrimp, ginger mushroom, or shrimp and zucchini noodles. You can also make a keto-friendly pizza frittata or pizza casserole.

Bowls

Buddha bowls are a great way to pack in the veggies and stay keto. Try a salmon poke bowl or a keto burrito bowl with cauliflower rice. Avocado tuna bowls are another simple yet tasty option, and you can also make a keto sushi bowl with cauliflower rice.

Eggs

Eggs are a keto staple, and there are lots of ways to include them in your lunch. Try a simple omelette or scrambled eggs, or get creative with cheesy bacon egg muffins or an egg roll in a bowl.

With a bit of planning and creativity, you can easily stick to your keto diet and enjoy a variety of delicious lunches!

Dinner ideas

There are plenty of dinner options for those on the keto diet, and many of your favourite meals can be adapted to fit the keto diet. Here are some ideas for keto-friendly dinners:

• Chicken Alfredo Spaghetti Squash
• Keto Beef Stroganoff
• Feta and Herb-Crusted Salmon
• Garlicky Greek Chicken
• Cheesesteak Stuffed Peppers
• Keto Chicken Parmesan
• Garlic Butter Meatballs
• Sheet-Pan Garlic Butter Salmon and Asparagus
• Turkey Taco Lettuce Wraps
• Keto Mac and Cheese
• Garlicky Lemon Mahi Mahi
• Keto Meatballs
• Roasted Salmon Stuffed with Spinach, Feta and Ricotta
• Pan-Seared Chilean Sea Bass with Caramelized Lemon Sauce
• Keto Fried Chicken
• Keto Chicken Soup
• Keto Crack Chicken
• Keto Chicken Parmesan
• Butter Chicken
• Chicken Lettuce Wraps
• Keto Stir Fry
• Keto Jambalaya
• Keto Stuffed Bell Peppers
• Keto Pizza
• Keto Pork Chops
• Keto Salmon
• Keto Cheeseburger Casserole
• Keto Pizza Casserole
• Keto Beef Stew
• Keto Shepherd's Pie
• Keto Taco Casserole
• Keto Chicken Casserole
• Keto Egg Roll in a Bowl
• Keto Ramen
• Keto Orange Chicken
• Keto Sushi
• Keto Beef and Broccoli
• Cauliflower Fried Rice
• Keto Meatballs
• Keto Eggplant Parmesan
• Keto Lasagna
• Keto Gnocchi
• Keto Beef Stroganoff
• Zucchini Lasagna

Keto-friendly snacks

When following a ketogenic diet, it's important to keep your snacks low-carb and high-fat. Here are some ideas for keto-friendly snacks:

Savoury Snacks

• Deli roll-ups: Roll up some turkey, ham, or roast beef with cheese for a protein-filled snack.
• Seaweed snacks: Try roasted seaweed sheets for a salty, crispy, chip-like snack.
• Veggie sticks with guacamole: Slice up some cucumber, bell peppers, or celery and dip into guacamole for a refreshing crunch.
• Cheese crisps: Try crisps made from real cheese, such as parmesan or cheddar.
• Pork rinds: These crispy, crunchy snacks are a great alternative to chips.
• Beef jerky: A classic keto snack, just be sure to check the labels for added sugars.
• Nuts and seeds: Almonds, walnuts, pecans, and pumpkin seeds are a classic crunchy keto snack.
• Hard-boiled eggs: Keep some pre-boiled eggs in the fridge for a quick, protein-filled snack.
• Smoked salmon rolls: Roll up smoked salmon with cream cheese and chives for a classy snack.
• Pickles and cheese cubes: A tangy, creamy, and crunchy snack.
• Veggie chips: Try making your own zucchini or vegetable peel chips.
• Egg salad lettuce wraps: Mix pre-cooked eggs with mayo and mustard, then spoon onto lettuce leaves.
• Greek yoghurt parfait: Mix Greek yoghurt with berries, chia seeds, and a keto-friendly sweetener.

Sweet Snacks

• Strawberries with cream cheese: Dip fresh strawberries into a bagel spread turned into sweet keto snack bites.
• Peanut butter coconut cookies: Try these no-bake cookies made with peanut butter and shredded coconut flakes.
• Avocado cocoa mousse: Blend avocado with cocoa for a sweet and creamy treat.
• Keto-friendly fruit: Enjoy small portions of watermelon, cherries, peaches, plums, cantaloupe, honeydew, green apples, and oranges.
• Berries: Strawberries, blueberries, raspberries, and blackberries are all low-carb and high-fibre.
• Dark chocolate: Opt for chocolate with 70% cocoa or higher for a treat.

Frequently asked questions