Deciding to follow a keto diet plan is one thing. Knowing exactly which keto meals to eat is another thing entirely.
Many people run out of meal ideas after the first few days of starting out on a keto diet because they did not properly plan them out while adapting to the new style of eating.
There are also people who do follow a proper plan but do not have meal ideas that are diverse. Eating the same food over and over again is boring and can make you give up on keto before even really starting.
Then there are people who rush in too fast, drastically cutting every single carb from their meals. In no time, they begin to suffer from adrenal fatigue and stress and soon give up the keto diet altogether.
Our 30-Day Keto Meal Plan is designed to present you with meal ideas spanning over your first month on the keto diet.
It includes low-carb meals that are created to gently shift your body into adjusting to the keto diet while limiting as many adverse effects as possible. As a matter of fact, the keto recipes presented here are delicious, exciting, and fun.
They’re designed to make you forget that you are even on a keto diet. Don’t be surprised if your family and friends start asking for more of them!
Remember to be flexible with the recipes in this guide.
They are not cast in stone. Feel free to change things that are not to your liking. Just be mindful that you are replacing ingredients with keto-friendly ones too.
Moreover, I do not know what your budget is, neither do I know what your goal for following a keto diet is. I have, however, designed this keto diet plan to suit most beginners, and I am confident that if you closely follow these meals, you will achieve your goals.
Whether you follow a strict keto plan or not, these meal ideas are a great way to improve your overall health and help you remain consistent with your health goals while eating delicious food.
Following a low-carb diet full of high fat and moderate protein can be very challenging for many people. The process of switching or transitioning into ketosis comes with its own challenges. In as much as you cannot escape these challenges, the meal plan in this guide will help to ease these impacts of transitioning into keto.
What is the Keto Diet?
The body needs food in order to produce energy.
In the body, energy is produced by breaking down food (mainly carbohydrates) into glucose.
Excess food is stored in the body as fat.
Primarily, the easiest form of food molecule that your body uses as energy is glucose.
This means fat stored in your body is used as a backup energy source.
But because many people eat at the slightest sign of hunger and the foods they eat are high in carbohydrates, they do not allow the body to use the backup energy (fat).
This eventually results in being overweight and may even lead to health problems and diseases associated with too much weight gain.
A keto diet is designed to consist of low carbohydrates and high amounts of fat (LCHF).
This means, your carbohydrate (or carbs for short) intake is drastically reduced, thereby forcing your body to seek alternative energy source—fat.
When your body no longer depends primarily on glucose from high carb foods, ketones are produced from the stored fat and are used as energy.
This metabolic process leads to what is known as ketosis—a natural process that occurs when there is a low supply of glucose.
A keto diet is not designed to cause starvation; neither is it designed to reduce your production of energy.
The goal of a keto diet is to reduce the intake of carbohydrates so that excess fat in your body will be used up as energy.
Science Behind the Keto Diet
The ketogenic diet is a very high protein, low carbohydrate, and high-fat diet that puts the body in a state called ketosis which is a metabolic change in which the body burns fat instead of carbohydrates as the main source of fuel.
It’s a pretty simple definition, but to understand how the ketogenic diet works and its benefits, it’s important to know exactly how your body uses energy.
Usually, when carbohydrates are consumed in your diet, they are converted to glucose and insulin.
- Glucose is the simplest form of sugar. It is therefore easy for the body to convert and use it as energy. That’s why glucose is the body’s favorite energy source.
- Insulin, however, is a hormone generated by the pancreas to treat glucose in the blood, transporting it through the body to the point where it is needed. When energy levels are sufficient, insulin converts glucose into adipose tissue for later use.
With a medium-high carbohydrate diet, glucose is the main source of energy because it contains a lot of energy. However, the body system can only store a limited amount of glucose – just enough for a few days.
So if we stop eating carbohydrates for a few days, our body depends on other sources of energy through a biochemical process called ketogenesis.
In ketogenesis, the liver begins to break down fats as a source of usable energy rather than as carbohydrates. Ketones or ketone bodies are produced as an alternative source of energy for glucose. Once ketogenesis kicks in and the ketone levels are high, the body is in ketosis.
Ketosis: A Detailed Overview
What Is Ketosis?
What does “keto” mean exactly? Keto is the abbreviation for ketosis, which results from following the standard ketogenic diet. This is why it is sometimes called the “ketosis diet” or “ketosis diet plan.”
Consuming a ketogenic diet puts your body in a state of “ketosis,” which is known as a metabolic state which occurs when most of the body’s energy comes from ketone bodies in the blood, not glucose from food carbohydrates (such as sources of sugar or fruit, for example). This contrasts with a glycolytic state, in which blood glucose (sugar) provides the bulk of the body’s fuel (or energy).
This condition can also be reached by several days of complete fasting, but this is not a viable way to stay in ketosis. (This is why some keto plans for beginners combine a fasting ketone diet or intermittent fasting)
Although dietary fats (especially saturated fats) generally have a bad reputation, such as weight gain and heart disease, they are also your body’s second most preferred source of energy when carbohydrates are not available or not easily accessible.
How Do You Get Into Ketosis?
Many people often ask: is the keto diet effective? Yes!
But only if you can keep your body in ketosis.
Here’s how to get your body in ketosis and start burning body fat as fuel:
- Glucose consumption in foods containing carbohydrates – grains, starchy vegetables, fruits, etc. – is reduced.
- It forces your body to find an alternative source of fuel: fats (think avocado, salmon, coconut oil).
- Meanwhile, when glucose is not present, the body also begins to burn fat and produce ketones.
- Once ketone levels in the blood increase to a certain level, your body switches into ketosis.
- This high ketone level state results in rapid and consistent weight loss until stable and healthy body weight is achieved.
So, what level of carbs you can consume and still be in ketosis?
The traditional ketogenic diet, designed for people with epilepsy, was to absorb about 75% of calories from fats, 5% from carbohydrates and 20% from proteins. For most individuals, a less strict version (a “modified keto diet”) can still help promote weight loss safely and often very quickly.
To make the transition and stay in this state, a goal of about 30 to 50 grams per day is usually the recommended amount of total carbohydrates to start with. This is considered a more flexible or moderate approach, and is less restrictive, to begin with.
Once you are more accustomed to “eating keto,” you can choose to reduce carbohydrates further if you wish (maybe just now and then) to about 20 grams of net carbohydrates a day. This is regarded as the standard “strict” amount that many keto dieticians plan to join for better results, but remember that everyone is a little different.
How Do You Know If You’re In Ketosis?
When glucose is not present, which is normally used by cells as a fast source of energy, the body begins to burn fat and produce ketone bodies (which is why the ketogenic diet is often called the ketone diet).
Once ketone levels in the blood increase to a certain point, you fall into a state of ketosis – usually resulting in rapid and consistent weight loss until stable, healthy body weight is achieved.
To round up a complex process, you reach this state of fat burning when the liver breaks it down fatty acids and glycerol, according to a process called beta-oxidation. The three types of ketone bodies that are water-soluble molecules produced in the liver are acetoacetate, beta-hydroxybutyrate, and acetone.
The body is then responsible for breaking down these fatty acids into high-energy substances called ketones that circulate in the blood. The fatty acid molecules are broken down by the process called ketogenesis. A specific ketone body known as acetoacetate is formed and provides energy.
The result of the “keto diet” is kept away from high ketones (sometimes also called ketones) in circulation – which is responsible for changing your metabolism in a way that some people like to say “fat.”
Ketosis is very different from a physical and mental state, and the impact on the body is very different from a “glycolytic state” where blood sugar (sugar) serves as energy to the body and source.
So, is ketosis bad for you? No. If anything, it’s the other way around.
Many people think that burning ketones is a much cleaner source of energy compared to carbohydrates.
Remember, ketosis should not be confused with ketoacidosis, which is a serious complication of diabetes when the body generates excess ketones.
The aim is to keep you in this fat-burning metabolic state, in which you won’t stop losing weight until you reach your ideal, healthy body weight. Some research suggests that this may be a new approach to reversing diabetes naturally.
The Pros and Cons of the Keto Diet
- It supports weight loss. When the body goes into ketosis, it goes into a fat-burning mode, which promotes weight loss. The reduction of carbohydrates also causes the body to retain less water, which can lead to less bloating and a reduction in water weight.
- Suppresses Appetite and Increases Satiety. One of the greatest things about the keto diet is that you will not feel hungry. Say goodbye to the feeling of hunger. A large amount of fat in the keto diet minimizes carbohydrate cravings, provides constant energy for hours without nagging hunger pangs.
- Lowers Cholesterol. Studies show that the keto diet can improve “good” cholesterol (HDL) and reduce “bad” cholesterol (LDL). Eating fat increases blood levels of HDL. The higher your HDL level, the lower the risk of heart disease. But that’s not all. Eating low carb foods can also alter LDL cholesterol from “bad” cholesterol to “benign.” To do this, it converts LDL particles from small (high risk of heart disease) into large (low risk of heart disease), while reducing the number of LDL particles in the blood.
- Reduces the Risk of Heart Disease. Reducing carbohydrate intake can reduce triglycerides in the blood, which are fat molecules in the blood. High levels of triglycerides in your blood may put you at higher risk for heart disease.
- Decreases Blood Pressure. Research shows that a diet low in carbohydrates can have a positive impact on blood pressure. Hypertension is a risk factor for several diseases, including kidney failure, heart disease, and stroke.
- Reduces Insulin Levels and Insulin Resistance. Studies show that the keto diet can reduce blood glucose and insulin fluctuations due to reduced carbohydrate consumption. Better insulin control can also help improve metabolic disorders and symptoms associated with high levels of insulin and blood sugar.
- Improves Cognitive Function. The keto diet has been used for decades to treat epilepsy in children. And it is presently under study for its potential beneficial effects on other neurological diseases, such as Alzheimer’s disease and Parkinson’s disease.
- Improved Mood, Mental Focus, and Sleep. After a few days of carbohydrate reduction, many keto dieters say they feel more alert, have a better mood and need less sleep.
- Increases Energy Levels. The laziness and lethargy you experience after a large carbohydrate meal is due to the insulin spike and the sudden, reactive drop in blood sugar. A high-fat diet provides constant clean energy that is released slowly over time. Also, ketones are the preferred energy source of the brain; a ketogenic diet allows you to feel more alert and more energetic mentally without having to provide a constant calorie intake.
- Regulates Hormonal Balance. Women who suffer from hormonal imbalance can find relief with the ketogenic mode of consumption as it can regulate hormonal balance.
- Requires an Adaptation Process. The keto-adaptation can take from one to two weeks, and the transition can be uncomfortable for some people. Due to reduced carbohydrate consumption, your body does not retain as much water. The loss of electrolytes is therefore common. This can easily be corrected with mineral supplements or exogenous ketones.
- Can Upset Your Stomach. Significantly increasing your fat intake while significantly reducing your carbohydrate intake can cause gastrointestinal problems ranging from constipation to diarrhea. There is also a risk of nausea, especially when switching from a low-fat diet to a ketogenic diet. The gallbladder, pancreas, and liver can take time to adapt to the digestion of large amounts of fat.
- Restricts Certain Food Groups. Some people do not like to ban whole foods, and the keto diet requires you to give up all forms of sugar (sweets, ice cream, and donuts) and popular carbohydrates like bread, rice and pasta. Keto also limits most fruits because of the fructose content as well as starchy vegetables such as potatoes and corn. The good news is that as your body becomes keto-adapted, your cravings for sugar will drop or disappear dramatically.
- High Cholesterol Levels in those who are Genetically Predisposed. Although most people see their cholesterol levels decrease at the same time as their weight, some people may see the opposite because of the nature of their diet. This is typically a genetic predisposition and means that the ketone diet is not suitable for everyone.
- Makes Social Gatherings More Difficult. Dinner at the restaurant will require more planning and research because of the carbohydrates hidden in most meals. Participating in birthdays, weddings and other social activities will require more discipline. If you want to drink alcohol, you should limit yourself to one or two low-carb drinks. That means dry wines (the drier, the better!) And untainted liqueurs, such as vodka, gin, and tequila. There is a surprisingly surprising number of alcoholic ketones that do not eliminate ketosis. For dessert, dark chocolate (at least 70% cocoa) is good in moderate amounts. Stick to organic chocolates naturally sweetened with non-caloric sweeteners like stevia and erythritol.
Starting the Keto Diet
How is Keto Different from other Diets?
In terms of rapid weight loss, many diets claim to be the answer. The ketogenic diet is now the popularly known quick fix for weight loss, but it’s anything but a fad. It is often confused with three similar low carb diets: Paleo, Atkins and Whole30. Now let’s look at the differences between these four diets and their effectiveness for lasting weight loss.
The Paleo diet
The Paleo diet is attractive because it does not require followers to worry about eating too much fat or counting calories. Moreover, it is based on biology. In principle, our diets have changed drastically over the last 50 years. That’s why we have high rates of obesity and diabetes. Humans have been around for 200,000 years, but our current supply of food has only been around for 50 years. Sodas, donuts, pastries, fries, sweet cereals, and great sandwiches are new. Paleo asks us to go back to how our ancestors ate – meats and vegetables. Nothing processed and no refined sugars.
“Many Paleo dieters lose weight early on when they clean up their diets and lose a lot of water weight, but usually reach a plateau with the constant level of carbohydrate consumption in their diet,” says dietitian Molly Devine. “They should limit calories to continue to see weight loss, which is difficult when you continue to have carbohydrate cravings and the hunger associated with them.” Keto dieters, on the other hand, continue to see weight loss even after the initial water weight loss, as their body can now burn body fat for fuel. Also, the consumption of fat reduces hunger and increases the feeling of satiety, so they eat less without cravings.
The Atkins Diet
Keto is lower in protein and carbohydrates while higher in fat compared to the Atkins diet. If you compare the macronutrients, Keto is based around 75% fats / 20% proteins / 5% carbohydrates, while Atkins is based around 60% fats / 30% proteins / 10% carbohydrates. Most people on the Atkins diet consume too much protein and too many carbohydrates to reach or maintain ketosis. Another big difference is that Keto macros do not change over time, while Atkins has four phases, with each phase increasing the carbohydrate intake. The ketogenic diet is a lifestyle change while the Atkins diet is more of a short-term weight loss effort. Many Atkins dieters discover that when they add carbohydrates, they tend to regain the weight they lost.
The Whole30 Diet
The Whole30 diet is a more restrictive version of Paleo. This is a 30-day elimination diet that is better described as a nutritional redefinition than a weight loss strategy.
Established in 2009, Whole30 reduces sugar, grains, vegetables, and dairy products. It also prohibits natural and artificial sweeteners (including honey and maple syrup allowed in Paleo), alcohol, all baked goods, and junk food. Like Paleo, it focuses on fresh and whole foods, such as fruits and vegetables, including starch, which is banned in Keto. But unlike Paleo, Whole30 keeps away all packaged foods. After 30 days, you are prompted to slowly reintroduce the food groups to identify any foods or ingredients that may be causing problems, such as bloating, stomach aches, and acne.
Unlike Keto, Whole30 does not provide guidelines for macros. It does not specify what your fat, protein and carbohydrate ratios should be, but it does specify the types of foods you can eat. Due to the elimination of grains and legumes, Whole30 is low in carbohydrates, but not as low in carbohydrates as Keto.
Weight loss is not the main goal of Whole30, but because of the severe restriction of what you can consume during the 30 days, it is common to lose weight. It is also common to regain weight when you reintroduce those foods back into your regular diet.
The Ketogenic Diet
Also based on biology, particularly on the biology of human metabolism, the ketogenic diet (“Keto,” in short) goes even further. Some people think it’s Paleo 2.0. Keto devotees believe that most Paleo fans consume too many carbohydrates and too few fats. Dairy products rich in fat, such as butter, sour cream, and cheese, are not allowed in Paleo. Another major difference: Paleo avoids sugar substitutes and allows sweeteners such as honey and maple syrup, while Keto avoids all carbohydrate sweeteners in favor of sugar-free substitutes such as erythritol and Stevia.
Keto entails getting yourself into ketosis, so your body burns fat for fuel instead of sugar. Ketosis works on a spectrum. When you are Paleo, you probably have ketosis from time to time – maybe for a few hours or days. But those who have a ketogenic lifestyle try to stay as long as possible in ketosis – sometimes weeks or even months. For many keto enthusiasts, being in ketosis improves their mental and physical performance.
10 Healthy Foods to Eat on the Keto Diet
A ketogenic diet usually limits carbohydrates to 20 to 50 grams per day. While this may seem difficult, many nutritious low-carb foods can easily be incorporated into your diet.
Here are ten healthy foods to eat on a ketogenic diet.
Fish and seafood are very keto-friendly foods. Salmon and several other types of fish are rich in selenium, vitamin B, and potassium, but are virtually free of carbohydrates.
However, carbohydrates vary according to types of shellfish. For example, while shrimp and most crabs do not contain carbs, other types of shellfish do.
Although these shellfish can still be included in a ketogenic diet, it is important to consider these carbohydrates when you’re trying to stay in ketosis.
Here is the carbohydrate count for 3.5 oz portions of some popular mollusk types:
- Clams: 5 grams
- Mussels: 7 grams
- Octopus: 4 grams
- Oysters: 4 grams
- Squid: 3 grams
Mackerel, salmon, sardines, and other oily fish are rich in omega-3 fatty acids, which reduce insulin levels and increase insulin sensitivity in obese and overweight people.
Also, frequent fish consumption has been associated with decreased risk of illness and improved mental health.
Try consuming at least two servings of seafood a week.
2. Low-carb Vegetables
Starchy vegetables are low in calories and carbohydrates, but rich in nutrients, including vitamin C and various minerals.
Vegetables and other plants contain fiber that your body does not digest and does not absorb like other carbohydrates.
So watch your digestible carbohydrate (or net) levels, which is the total of carbohydrates minus the dietary fiber.
Most vegetables contain very few net carbohydrates. However, eating a lot of starchy vegetables, such as potatoes, yams or beets, can put you at or over your carbohydrate limit for the day.
The net carbohydrate count of starchy vegetables varies from less than 1 gram for 1 cup of raw spinach to 8 grams for a cup of cooked Brussels sprouts.
Veggies also contain antioxidants that help protect against free radicals (unstable molecules that can damage cells).
Also, cruciferous veggies such as cauliflower, cabbage, and broccoli have been associated with reduced risk of cancer and heart disease.
Low carbohydrate vegetables are excellent substitutes for foods rich in carbohydrates. For example, cauliflower can be used to mimic rice or mashed potatoes; zoodles can be grown from spaghetti squash, and zucchini is a natural substitute for spaghetti.
Cheeses are both nutritious and delicious.
There are hundreds of types of cheese. Fortunately, they are all very low in carbohydrates and high in fat, making cheese an ideal choice for a ketogenic diet.
One ounce of cheddar cheese contains 1 gram of carbohydrates, 7 grams of protein and 20% of your recommended daily intake of calcium.
Cheese is high in saturated fat but has not been shown to increase the risk of heart disease. Some studies suggest that cheese can help protect against heart disease.
Cheeses also contain conjugated linoleic acid, a fat linked to fat loss and improved body composition.
Also, regular consumption of cheese can help reduce the loss of muscle mass and strength resulting from aging.
A 12-week study of older adults showed that those who consumed 7.5 oz of ricotta cheese per day had increased muscle mass and strength throughout the study.
Avocados are incredibly healthy.
3.5 ounces, or about half of an average avocado, contain 9 grams of carbohydrates.
However, 7g of them are dietary fiber, so your net carbohydrates are only 2 grams.
Avocados are rich in vitamins and minerals, including potassium, an important mineral that many people may be deficient in. Also, increased potassium intake can help ease the transition to a ketogenic diet.
Avocado can also help improve cholesterol and triglyceride levels.
In one study, when people ate a diet rich in avocados, their LDL “bad” cholesterol and triglyceride levels were reduced by 22% and their HDL “good” cholesterol increased by 11%.
5. Meat and Poultry
Meat and poultry are considered staple foods in a ketogenic diet.
Poultry and fresh meat are rich in Vitamin B and various minerals, including potassium, selenium, and zinc and do not contain carbohydrates.
They are also a great source of high-quality protein, which has been shown to preserve muscle mass during a very low carbohydrate diet.
A study of aged women found that eating a diet high in fatty meat resulted in 8% higher HDL “good” cholesterol levels than a low-fat, high-carbohydrate diet.
It is best to choose grass-fed beef, if possible. Grass-eating animals produce meat with more omega-3 fat, conjugated linoleic acid, and antioxidants than meat from grain-fed animals.
Eggs are among the most versatile and healthiest foods on the planet.
A large egg contains less than 1 gram of carbohydrates and around 6 grams of protein, making it an ideal food for a ketogenic lifestyle.
Also, it has been proven that eggs trigger hormones that increase the feeling of fullness while helping to maintain stable blood sugar levels, resulting in a decrease in caloric intake for up to 24 hours.
However, it is essential to consume the whole egg because most of the nutrients in the egg are in the yolk. This includes the zeaxanthin and the antioxidant lutein, which help protect eye health.
Although yolks are high in cholesterol, their consumption does not increase cholesterol levels in most people. Eggs appear to change the shape of LDL to reduce the risk of heart disease.
7. Coconut Oil
Coconut oil has distinct properties that make it suitable for a ketogenic diet.
For starters, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are directly absorbed by the liver and converted to ketones or used as a fast energy source.
Coconut oil has been used to maximize ketone levels in people with Alzheimer’s disease and other diseases of the nervous system and the brain.
Lauric acid is the main fatty acid present in coconut oil, a slightly longer fat. It has been suggested that the mixture of MCT and lauric acid from coconut oil could promote a sustained rate of ketosis.
Also, coconut oil can help obese adults lose weight and belly fat. In one study, men who ate two tablespoons (30 ml) of coconut oil a day lost 1 inch (2.5 cm) in average size without any other dietary changes.
8. Greek Yogurt and Cottage Cheese
Greek yogurt and cottage cheese are healthy and high-protein foods.
Although they contain carbohydrates, they can still be included in a ketogenic lifestyle.
- 5 oz of Greek Yogurt provides 5 grams of carbohydrates and 11 grams of protein.
- 5 oz of Cottage Cheese provides 5 grams of carbohydrates and 18 grams of protein.
Cottage cheese and Greek yogurt have been shown to help reduce appetite and promote fullness.
Both can also be mixed with cinnamon, chopped nuts, and possibly a sugar-free sweetener for a quick and easy snack.
9. Olive Oil
Olive oil provides incredible benefits for your heart.
It is rich in oleic acid, a monounsaturated fat that in many studies has reduced the risk factors for heart disease.
Also, extra virgin olive oil is rich in antioxidants, called phenols. These compounds further protect heart health by reducing inflammation and improving artery function.
As a source of pure fat, olive oil does not contain carbohydrates. It is an ideal base for salad dressings and healthy mayonnaise.
Since it is not as stable as saturated fats at high temperatures, it is best to use olive oil for cooking over low heat or add it to food after cooking.
10. Nuts and Seeds
Nuts and seeds are healthy foods, high in fat and low in carbohydrates.
Frequent nuts and seeds consumption has been associated with reduced risk of heart disease, certain types of cancer, depression and other chronic diseases.
Also, nuts and seeds are high in fiber, which can help you feel full which helps you consume fewer calories in general.
Although all nuts and seeds contain few net carbohydrates, their amount varies slightly from one type to another.
Here is the carbohydrate count for 1 ounce (28 grams) of some popular nuts and seeds:
- Almonds: 3 grams of net carbohydrates (6 grams of total carbohydrates)
- Brazil nuts: 1 gram of net carbohydrates (3 grams of total carbohydrates)
- Cashew nuts: 8 grams of net carbohydrates (9 grams of total carbohydrates)
- Macadamia: 2 grams of net carbohydrates (4 grams of total carbohydrates)
- Pecans: 1 gram of net carbohydrates (4 grams of total carbohydrates)
- Pistachios: 5 grams of net carbohydrates (8 grams of total carbohydrates)
- Walnuts: 2 grams of net carbohydrates (4 grams of total carbohydrates)
- Chia seeds: 1 gram of net carbohydrates (12 grams of total carbohydrates)
- Flaxseed: 0 grams of net carbohydrates (8 grams of total carbohydrates)
- Pumpkin seeds: 4 grams of net carbohydrate (5 grams of total carbohydrates)
- Sesame seeds: 3 grams of net carbohydrates (7 grams of total carbohydrates)
10 Foods to Avoid on the Keto Diet
While you follow the Keto diet, you want to consume protein and fat while avoiding most carbohydrates. But unfortunately, not all fats and proteins are created in the same way, and there are still healthy foods that are high in carbohydrates. And if you are a beginner, it can be difficult to keep track of what you are eating.
So, to make your life more comfortable, I decided to make a quick list of some foods to avoid during the Keto diet. This list will guide you to make the right decisions and help you stay on a low carb diet.
1. Tropical Fruits
Although they may be healthy, tropical fruits like bananas, mangos, papaya, pineapples and others are rich in sugars and carbohydrates. Choose a low-sugar option such as avocados, blueberries, and raspberries, and consume them in moderation.
Whether whole milk or low fat, milk should be avoided in the Keto diet. It is rich in carbohydrates, difficult to digest (for some people) and lacks beneficial bacteria. Replace the milk with a small amount of cream if you drink coffee or tea.
All grains and even whole grains such as oats, rice and quinoa should be avoided during the Keto diet. They are high in carbohydrates which will knock you out of ketosis.
4. Dried Fruits
Dried fruits are also rich in carbohydrates. They also make you have double and sometimes triple the amount of sugar compared to fresh fruit.
Vegetables high in carbohydrates and starch, such as potatoes, should be avoided during the Keto diet. Replace them with cauliflower, cabbage, broccoli, and green leaves.
6. Hot Dogs and Sausages
Although you can get them easily and cheaply from your local grocery store, these two foods are processed meats and are not the healthiest protein option.
So remember to buy cheaper and higher-fat cuts of meat, which are perfect for the Keto diet. You will save money and lose weight too!
7. Processed Foods
As it may seem obvious, processed foods are not good for your Keto diet. They contain preservatives, artificial colors and many unhealthy ingredients that can harm your body. Instead, focus on eating real, fresh, nutritious, and delicious foods.
8. Macaroni and Noodles
Another food that is rich in carbohydrates and starch that you should avoid during the Keto diet. Replace them with a friendly alternative like Keto vegetarian noodles made with zucchini or squash. They are easy to prepare with a spiralizer, have a delicious taste and are perfect for your low-carb diet.
Avoid bread when you follow a Keto diet and replace your gluten-filled food with cauliflower bread. You can use cauliflower bread for anything, even pizza dough. Replace the plain flour with rice cauliflower powder using a food processor.
10. Artificial Sweeteners
Artificial sweeteners are not a healthy substitute for sugar in the Keto diet. They are chemically made with a sweet taste that can sometimes be worse. They increase glucose and insulin levels which leads to weight gain.
I know it can seem difficult when starting a Keto diet, especially if you are new. But luckily, having this list of foods to avoid which I hope will make your life easier. Keep them in mind, make the right choices and stick to your diet!
What to Drink on the Keto Diet
I often get asked the question “Is there anything you can drink on keto besides water?”
Fortunately yes. When it comes to keto drinks, pure water is your best choice, although it is not your only option.
You can also enjoy low-carb soft drinks, alcohol and even hot chocolate and lattes!
On special occasions, you can drink alcoholic beverages. Below, you will discover which drinks are keto-friendly, alcoholic and non-alcoholic.
Below you will find the non-alcoholic drinks that you can consume every day of the week. Some drinks such as water, tea, and coffee can be consumed in abundance. Coconut water, kombucha, and other options should be limited to one serving or less per day.
- Still water
- Coffee drinks
- Tea drinks
- Sparkling water
- Non-dairy milk
- Coconut water
All alcoholic beverages should always be consumed consciously, but be especially careful when you are on keto. Any alcohol is a toxin for the body, and any form can decrease the production of ketones.
That said, social gatherings are a necessary and enjoyable part of life. If you want a drink from time to time, it’s good to know what’s best.
Here are some tips you do not hear every day: your best bet is to stay with the spirits. In liquors such as tequila or mezcal, the sugar is converted into ethyl alcohol during its creation. This means they will not affect insulin and blood sugar like other alcohols.
The best alcoholic beverages include:
- Black liquors such as whiskey, scotch, and bourbon
- Dry red or white wines
Drinks To Avoid On Keto
There are many drinks to avoid at all costs. Drinks like sodas, juices, and sports drinks usually contain a lot of carbohydrates.
- Sports drinks
- Coffees with sugar
So, there are many options for drinks in the ketogenic diet. Water is the only thing necessary for your survival and your overall health. Others, such as teas and black coffee, can have several health benefits and can be consumed in abundance on a keto diet. Soda water, coconut water, and kombucha add a little flavor but should be consumed in moderation.
When we talk of alcohol, you should limit yourself to social gatherings and choose distilled drinks with a non-carbonated mixer (like sparkling water) and citrus fruits. Finally, sugary drinks like sodas, juices, and sports drinks should be avoided on keto – or any other diet!
Artificial Sweeteners and Sugars on the Keto Diet
When it comes to sweetening your dessert, coffee, tea, smoothie or shake, it can be confusing when there are so many sweeteners available on the market. You are probably wondering what keto-friendly sweeteners are safe and which ones should be avoided.
Sweeteners play a very small role when you follow a keto diet. Even the best keto sweeteners should be used sparingly. However, there are good choices that are low in net carbohydrates and calories.
Keto-friendly sweeteners must have very few or no calories and net carbohydrates. They can not have hidden sources of high carbohydrate fillers, such as maltodextrin or dextrose. Also, the sweetener must not increase insulin levels, blood sugar, cholesterol, and blood pressure.
Finally, the sweetener can not have undesirable side effects. So what’s left? Here is a summary of the main keto-approved sweeteners:
- Monk Fruit
- Yacon Syrup
Natural and Artificial Sweeteners to Avoid on Keto
When we talk about choosing the right sweeteners for a ketogenic diet, it is important to look out for those that are rich in sugar and carbohydrates.
Even natural sweeteners that provide health benefits and antioxidants like coconut sugar, honey, and maple syrup can knock you out of ketosis because of their carbohydrate content.
And some artificial sweeteners commonly used and recommended as part of the keto diet have many side effects and dangers. Although low in calories and carbohydrates, artificial sweeteners are never recommended because they can cause health problems such as headaches, weight gain, kidney damage and more.
While on the keto diet avoid using these sweeteners:
- Aspartame (AminoSweet, Neotame, Equal and NutraSweet)
- Sucralose (Splenda)
- Acesulfame (ACE K, Sunette, Equal Spoon, Sweet One, Sweet and Safe)
- Saccharine (Sweet ‘N Low, Sweet Twin)
- Truvia (a form of chemically treated stevia)
- Coconut sugar
- Maple syrup
- Agave nectar
When it comes to choosing the best keto-based sweeteners, there are a few things to remember:
- Always look for natural sweeteners over artificial sweeteners that come with health.
- Choose sweeteners with a low GI score.
- Choose natural sweeteners or sugar alcohols that contain little or no net carbohydrates.
The best keto sweeteners that will keep you in ketosis include:
- Stevia (your best option)
- GMO-free erythritol (your second best option that can be combined with stevia)
- Monk fruit
- Yacon syrup
Macronutrients on the Keto Diet
Keto macros are pretty much the same for most people. However, for best efficiency, you want keto macros to match your physical needs, goals, and objectives.
There are many other ways to calculate and track your keto macros:
1. Start with Net Carbohydrates
Net carbohydrates are total carbohydrates minus dietary fiber. Calculating them is important on a keto diet because your body produces glucose only from the net carbohydrates. Dietary fiber does not affect your blood sugar, so feel free to eat lots of it.
Take a look at nutrition labels online or on food packaging for fresh produce. MyFitnessPal has excellent nutrition databases for this purpose. When you find the total carbohydrates, subtract the dietary fiber, and you get the net carbohydrates.
Your daily consumption of net carbohydrates should not exceed 30 grams. This is the maximum limit that you can reach before your body will go out of ketosis. However, eating about 20 grams a day is ideal for most people. Athletes may need to eat more to get enough energy during training.
On a keto diet, you will be consuming 5-10% of your calories from carbs. Use our calorie calculator to calculate your daily calorie intake.
Once you find your daily calorie intake you can calculate your carbohydrates macro using the following formula.
For a woman consuming 1,800 calories per day and eating 10% carbs:
1,800 x 0.05 = 90 calories from carbs.
90 / 4 = 22.5g of carbs each day. (Remember each gram of carbohydrates is 4 calories).
2. Next Up, Protein
Your protein intake on a keto diet depends on your desire to develop and keep muscle while losing weight.
As a general rule, you need about 0.7 to 1 g of protein per pound of muscle mass to gain or maintain muscle.
On a keto diet, you will be consuming 30-35% of your calories from protein. Use our calorie calculator to calculate your daily calorie intake.
Once you find your daily calorie intake you can calculate your protein macro using the following formula.
For a woman consuming 1,800 calories per day and eating 30% protein:
- 1,800 x 0.30 = 540 calories from protein.
- 540 / 4 = 135g of protein each day. (Remember each gram of protein is 4 calories).
3. Finish with Fats
Once you have determined your daily intake of carbohydrates and protein, you will need to calculate how much fat you should eat.
It depends if you want to lose weight or maintain it.
To maintain weight, you must eat more fat than if you want to lose weight.
The simplest way to calculate your daily fat intake is obviously to use our calorie calculator.
The calculator will give you your daily calorie intake.
On a keto diet, you will be consuming 60-65% of your calories from fats. Use our calorie calculator to calculate your daily calorie intake.
For a woman consuming 1,800 calories per day and eating 60% fats:
1,800 x 0.60 = 1080 calories from fats.
1080 / 9 = 120g of fats each day. (Remember each gram of fat is 9 calories).
Final Word on Macronutrients
On average, women should consume about 2,000 calories and men about 2,500 calories each day. But these numbers are not fixed. It depends greatly on your level of physical activity, age, and weight as well as your goals.
A surplus of 500 calories will help you gain muscle mass and total weight, while a deficiency of 500 calories will help to lose body fat. However, it must be mentioned that many keto experts doubt the need to count calories in a ket diet.
The reason is that the amount of fat you’re eating is very filling, so it’s difficult to overeat your calorie expenditure.
Fats on the Keto Diet
The Keto diet consists of consuming good, healthy fats, and not all fats are the same. You need to be careful of unhealthy fats.
It’s essential that we learn to identify the right types of fat to eat to ensure optimal health.
What are good fats for a Keto diet?
Healthy fats that you should consume on a ketogenic diet are divided into four types:
- Saturated fats
- Monounsaturated fatty acids
- Polyunsaturated fats
- “Naturally occurring” trans fats
Saturated fats have been given a bad name in recent years as they affect our health, especially our hearts.
Most of the bad advice about saturated fat is supported by incomplete and erroneous scientific studies that don’t consider the ketogenic diet principles.
More recent scientific research on high carbohydrate and low carbohydrate diets (LCHF diets) has proven to be the exact opposite of these earlier findings.
Improvements such as insulin resistance, reduced body fat, reduced bad cholesterol as well as many other health benefits.
Saturated fats to include in your diet:
- Meat fat (lard, tallow)
- High fat cheese
- MCT Oil (medium-chain triglycerides)
- Coconut oil (extra virgin)
- Ghee (clarified butter)
Saturated fats have many health benefits for people on ketogenic diets.
The health benefits of saturated fats include hormonal support, healthy skin, heart health, cholesterol improvement (the ratio of good HDL cholesterol to bad LDL cholesterol), increased insulin resistance.
Monounsaturated Fats (MUFA)
Monounsaturated fats have been backed up by health professionals for some time. Even by those who recommend diets high in carbohydrates.
Not only have monounsaturated fatty acids been recommended as a healthy alternative to others, but MUFAs have also been suggested for their cardiovascular and anti-inflammatory properties.
Monounsaturated fatty acids are found in various vegetable oils, such as:
- Extra virgin olive oil
- Sesame oil
- Avocado oil
- Macadamia nuts
- Macadamia nut oil
Polyunsaturated Fatty Acids (Natural PUFA)
The main factor to consider when consuming polyunsaturated fat is the ratio of omega-6 to omega-3 fatty acids.
The perfect ratio between omega-6 and omega-3 is 1 to 1. However, most modern diets consume 30 to 35 times the recommended dose of omega-6.
Too much omega-6 and you end up with inflammatory problems, among others.
Best kinds of polyunsaturated fats for a keto diet are:
- Fish and fish oil
- Avocado oil
- Various nut oils
- Chia seeds
Fats You Must Avoid on a Keto Diet
The worst types of fats that you can eat on a keto diet are trans fats that are artificially processed.
Some trans fats are banned by many ministries of health (like the US FDA).
Trans fats are manufactured by the chemical process of adding hydrogen to vegetable oils.
Trans fat has been used in the past to extend the shelf life of food in supermarkets.
Restaurants have also used trans fats as an inexpensive alternative to natural oils because of their long life and availability.
Avoid trans fats at all costs!
Carbs on the Keto Diet
When you choose carbohydrates wisely, you should still be able to keep your blood glucose levels within normal limits while nourishing your body with essential vitamins and minerals.
Adding carbohydrates to your diet can also make your low carb lifestyle more sustainable, varied, fun, and colorful.
Below are some of the greatest sources of carbohydrates you can eat while on keto:
- Green leaves
- Pumpkin seeds
How Many Carbs Should I Eat Per Day?
Everyone does not need the same carbohydrate restriction for optimal health. People who are healthy, physically active and of normal weight may not necessarily need to restrict their carbohydrate intake as long as they choose high-quality unprocessed carbohydrates.
However, for people with various health or weight problems, it is often helpful to maintain a relatively low carbohydrate intake — as it’s effective for weight loss and metabolic health problems such as type 2 diabetes.
There are generally three different levels of carbohydrate restriction as follows:
- Ketogenic: less than 20 grams of net carbohydrates per day
- Low-carb Moderate: 20 to 50 grams of net carbohydrates per day
- Low carb: 50 to 100 grams of net carbohydrate per day
So on a keto diet, we should be aiming to reach a level of around 20 grams of carbohydrates per day.
Mistakes to Avoid on the Keto Diet
Almost everyone makes mistakes!
Although mistakes are not usually great, in the ketonic world, they can be devastating and throw you off your diet.
When you start using keto you expect to see crazy results because you see all the amazing transformations achieved by others, and naturally, you want the same for yourself!
A few mistakes can ruin your keto diet, make you frustrated and lead you to believe that the keto just isn’t for you.
That’s why we’re going to share the 10 most common keto mistakes that beginners (and even veterans) make.
10 Common Mistakes on Keto
It is crucial that you know the basic principles of the keto and how it works for your body. The better you understand things, the less likely you are to make mistakes.
However, some things you can only learn as you experience the diet for yourself.
Even if this is the case, these are the mistakes you want to avoid.
1. Only Looking at the Scale
“I lost 10 pounds in my first week of using keto!”
This is a result you will hear about all the time and it is a great result. The problem with reading all these success stories is that it makes you expect the same results.
Unfortunately, everyone’s body is different, so your body will react differently to keto.
Some people lose weight quickly; others take a little longer.
Surprisingly, measurements are one thing that always seems to change for people.
It does not surprise us when people tell us that they did not lose a lot of weight on the scale, but that they lost one to two inches around the waist!
Although you definitely want to keep an eye on your weight while on keto, make sure it’s not the only measure of your success.
Take note of your measurements at least once a week and that will help you see results that the scale cannot show.
2. Bad Fats
As we mentioned above – all fats are not created equal. Because fats are the basis of keto, you want to make sure you eat the right ones.
What are the bad ones?
Examples of fats you should avoid are vegetable oils and seed oils. Most of the time, they are treated and will cause you many more health problems, such as an increased risk of heart disease, an increased risk of cancer and an increase in LDL (bad) cholesterol.
There are enough good fats in the world so that you will have no problem reaching your fat macros daily.
3. Insufficient Fat
One of the most challenging modifications to make when starting the keto is to make sure you consume enough fat.
You are probably not used to consuming the amount of fat you need each day, and it can be difficult to find the fat-containing foods you need when you’re starting out.
However, on Keto, if you want to lose fat, you must consume fat, which means you have to consume your daily fat calories.
That’s why it’s essential that you plan your meals, which is the next big mistake people make.
4. No Meal Planning
This is probably the biggest mistake of keto beginners. Those who do not have a meal plan end up being away from their daily macros or end up slipping up and eating things that knock them out of the ketosis because they are hungry.
Yes, meal planning takes a little time and preparation, but no one said it would be a walk in the park.
Meal planning will save you not only a lot of headaches and frustration but it’s also a great way to save money.
When you have a proper meal plan, you know exactly what you will put in your body on a given day. This means that you can make the right adjustments and understand what adjustments you may need to make in your diet in the future.
5. Too Much Protein
Today, all you hear is that the protein is good for you and you can’t consume enough.
The problem with protein on the keto diet is that, as your body uses fat as a source of energy, it only needs protein to help maintain muscle mass.
Surprisingly, you need a lot less protein than you expect. When you consume excess protein than your body requires, it ends up converting it to glucose, which can increase blood sugar levels and knock you out of ketosis.
Most people have no problem reaching their protein macros because there is a lot of protein in the types of food you eat on keto. That’s why it’s important to plan meals so that you understand how much protein you are consuming each day.
6. Looking For A Quick Fix
It’s a pity it’s called the ketogenic diet because the reality is that it’s a way of life.
If you go on a keto diet for a short time, lose weight and then return to your old eating habits, you will find that you are back where you started in no time.
The benefits of keto for your health show that it is worth adapting to for the rest of your life.
If you are searching for a quick fix, remove the sugars from your diet. For most people, this will result in healthy weight loss without the need to plan meals, track their macros, and other things you need to do with the keto diet.
7. Comparing Yourself To Others
We all want to lose as much weight as others on keto but that is not always going to be the case.
Your body will react differently to someone else. Although most people share common results (weight loss, more energy, etc.), they can achieve these results at different times.
Weight loss is a huge benefit of the ketogenic diet, but because someone loses 10 pounds in 7 days, that does not mean that you should expect the same results.
Many factors come into play and affect your results.
Concentrate on yourself and what you need to do to succeed. The rest will take care of itself.
8. Not Drinking Sufficient Water
The fact is, your body can not do what it should do without water.
Moving to a keto lifestyle usually means you need to drink more water than you’re used to.
It is important to keep a bottle of water on hand to know the exact size of the container. Try adding a few slices of lemon to the water for a refreshing taste.
So, how much water should you drink? The general rule is 0.5 to 1 ounce for each pound of body weight.
9. Not Enough Sleep
Just like water, if you do not get enough sleep your body just can’t do what it needs to do.
It is important that you give your body time to regenerate and adapt to this new way of eating.
Lack of sleep can also help you slip up and eat dozens of donuts because your body is looking for fast energy sources.
10. Doing It Alone
Changing your lifestyle is difficult enough.
Changing it yourself without a support system is almost impossible.
When you decide to go keto, it is important that your loved ones help you. They do not have to do this to you (if they do it, that’s fine), but they have to understand why you’re doing it and support you throughout the process.
The last thing you need is to spend time with friends and family and have them offer temptations that will knock you straight of out ketosis.
Alcohol on the Keto Diet
Alcohol is usually listed as the fourth macronutrient (it contains about seven calories per gram), but it is not an essential nutrient.
You do not need that to survive – even after a long and difficult day, it may seem almost like that.
And although drinking on a keto diet does not necessarily spoil all your progress, it will slow things down a bit.
Willpower, Alcohol, and Keto
Maintaining a healthy ketogenic lifestyle requires concentration and willpower. When you drink, your inhibitions will weaken. That’s why it’s so easy to grab a few pizzas at 2 am after a night spent drinking instead of eating a healthy snack, such as boiled eggs or a handful of nuts and olives.
So, even if you choose your drink carefully, the choices you make after these drinks (i.e., Pizza or fast food) can knock you out of ketosis.
It’s not supposed to be a buzzkill! It’s simply something else to consider when choosing a second or third glass.
The Best Keto Alcohol Options
If you want to go out for a drink or two with friends, it is still possible to do it with a keto diet. Here is your definitive guide to alcohol on keto.
Most light liquors containing about 40% alcohol (vodka, whiskey, gin, whiskey, brandy, and tequila) and do not contain carbohydrates and sugars, which means they are keto-friendly.
The trouble comes if you want to mix your liquor with something to make it more palatable.
Mixing your liquor with pure water or soda is perfectly acceptable on keto, but tonic water contains 32 to 33 grams of carbohydrate per 12 ounces.
Similarly, when you mix distilled beverages with fruit juice, non-alcoholic beverages, or mixers (usually filled with sugar), you’re going to be consuming a lot of carbohydrates.
If you want a little more than tequila on the rocks, you can always enjoy drinks that are keto-friendly (like a Keto White Russian or a Keto Strawberry Margarita).
Remember that flavored alcohols (such as coconut-flavored vodka) usually contain more sugar. Avoid them as much as possible.
Most wines contain a high amount of sugar. If you stick to white or very dry red wine, you can always have a drink at dinner. Normally, dry wines contain about 1g or less sugar per ounce, and each glass is usually around 5 ounces.
Because of its list of ingredients (barley, hops, yeast, and water), beer is something to avoid on a keto diet. Barley is transformed into maltose sugar, which is what yeast acts with, creating a much larger carbohydrate count than direct liquor.
However, there are some low-carb beer options available nowadays that you can try. Remember to keep an eye on the number of carbs you’re consuming.
Exercise on the Keto Diet
One of the most popular criticisms of a ketogenic diet – a diet high in fat and low in carbohydrates – is that it is not good for athletes.
The argument is usually that you need carbohydrates to produce glycogen, a form of stored sugar that nourishes your muscles. As a result, most doctors and coaches suggest athletes follow a high carbohydrate diet.
If you work out a lot while on a Paleo, Keto or any other variation of a high-fat, low-carbohydrate diet, here’s good news: a new study shows that you do not just need carbs for strenuous exercise and you can gain an advantage if you cut them!
30-Day Keto Diet Meal Plan
Okay, now that you have a good idea of what a keto diet is and how it works, let us take a look at a few guidelines that will help you create a customized keto meal plan to suit your needs.
Do note that this 30-day meal plan was designed as a general guide. You can tweak the plan or the meals according to your preference or health purpose.
So here’s how to do that in just eight simple steps.
Step 1: Draft Your Keto Meal Plan
The first step to creating your own keto meal plan is to go through a list of foods you prefer and asking questions such as, “What do I like eating?” and “Is there a keto version of it?”
Following a keto meal plan does not mean eating foods you dislike. As a matter of fact, there are some mouthwatering keto meals and snacks that will make you completely forget that you are on a keto diet!
If you strongly dislike a particular food, spice, or ingredient or you are allergic to a particular thing, you do not have to include it in your meal plan simply because it has a low carb or high-fat content.
Remember, you are designing what is suitable for your health, mind, and purpose.
However, not all the foods you like to eat can be accommodated in a keto diet.
Take all the time you need to come up with a draft of what foods will suit your own keto meal plan. It does not necessarily have to be a perfect list. You can still work on it later.
Step 2: Check Macros Against Your Body Needs
Essentially, your keto meal has to follow a low-carb high-fat (LCHF) structure. But you still need to check your body weight and what level or amount of macros (protein, fat, and carbohydrate) you need to sustain your body.
Our calorie calculator will come in handy at this stage. This is the most precise way to determine what amounts of macros your body will require in other to continue to function optimally.
Your gender, body weight, activity level, whether you exercise or not, and your personal goal (weight loss, muscle gain, or maintaining muscle/weight) all contribute to what will determine your macros.
On the keto diet, you want to consume 60-65% calories from fat, 30-35% calories from protein, and 5-10% calories from carbohydrates.
So for a woman consuming 1800 calories, you would consume 110-120 grams of fat (55-60%), 135-158 grams of protein (30-35%), and 23-45 grams of carbohydrates (5-10%).
Step 3: Research and Compare
There have been other keto meal plans that “worked like magic.” Look them up and compare them with what you have in mind.
You will need all the information you can possibly get in order to create a plan that will work.
You should not leave any aspect of your keto meal plan to guesswork. If you do, you may end up feeling frustrated when you do not get the results you desire.
Step 4: Make Necessary Changes
This step involves a careful revision of what you have covered so far with the aim of making necessary adjustments to your plans.
Also, improve upon those things you have learned from other keto meal plans that you know can be made better.
Step 5: Seek Advice or Share Ideas
A keto diet is not a new concept.
A lot of people do practice ketogenic dieting.
Seek them out and converse with them.
You may be pleasantly surprised that they are more than willing to help you.
Share your ideas with them and listen to their advice.
Step 6: Make Any Other Changes
The information you gather from the previous step will guide you in making any other changes to your keto diet meal plan.
Remember to match the changes to suit your lifestyle.
Ultimately, you are doing this for yourself and not for any other person.
If something does not sit well with you, no matter how well it has worked for someone else, do not include it in your plan.
If it is something that has to do with a health challenge, it is best to seek the advice of a medical expert.
Step 7: Finalize Your Meal Plan
Make sure your keto meal plan is concrete.
Put finishing touches to and make sure it is a plan that is feasible and sustainable.
Ensure that the ingredients for your meals are accessible, preferably at a local store.
Remember to make room for alternatives.
Whatever your plans are, keep in mind that it may require slight adjustments when you begin to implement it.
Step 8: Execute Your Keto Meal Plan
Begin to implement your keto diet meal plan.
If you feel your meal plan is not as perfect as you want it to be, the only way to accurately know what to adjust in the plan is when you begin to practically implement it.
Waiting for your keto meal plan to be 100 percent perfect before you execute it may keep you waiting longer than necessary.
Start implementing and you will discover what needs adjustment.
Ensure that you follow through with your keto meal plan in order to see any appreciable results.
Week 1: Days 1 to 7
Based on your own personal required calorie intake, eat as many servings of each of the meals as you need to reach your daily needs.
The snacks are optional and can help you reach your required calories.
Use our calorie calculator here.
For example, if your daily calorie intake is 1,800 calories you should plan to eat:
- 110-120 grams of fat (55-60%)
- 135-158 grams of protein (30-35%)
- 23-45 grams of carbohydrates (5-10%)
Day 1: Monday
- Breakfast – Avocado and Mint Smoothie
- Lunch – Tuna Salad with Avocado and Egg
- Dinner – Simple Super Low-Carb Salmon
Day 2: Tuesday
- Breakfast – Guilt-Free Cauliflower Pizza
- Lunch – Keto Almond Bread Chicken Sandwich
- Dinner – Easy Creamy Bacon, Spinach and Shredded Chicken
Day 3: Wednesday
- Breakfast – Easy Curried Coconut and Cauliflower Soup
- Lunch – Keto Shrimp Wrapped in Bacon
- Dinner – Tuscan Shrimp with Creamy Garlic Butter
Day 4: Thursday
- Breakfast – Cauliflower and Zucchini Soup
- Lunch – Bunless Bacon Cheeseburger with Mushroom
- Dinner – Crispy Chicken Schnitzel with Pork Rinds
Day 5: Friday
- Breakfast – Low-Carb Pancakes
- Lunch – Low-Carb Ground Beef Lettuce Rolls
- Dinner – Garlic and Spinach Stuffed Chicken Breasts
Day 6: Saturday
- Breakfast – Peanut Butter Chocolate Muffins
- Lunch – Stuffed Jalapeno Pepper Ground Beef Bites
- Dinner – Keto Italian Sausage with Green Beans
Day 7: Sunday
Week 1 Snacks
- Snack – 1/2 cup Raspberries and 1/4 cup Whipping Cream (209 Calories – 3.0g Net Carbs, 2.0g Protein, 20.0g Fat)
- Snack – Keto Coconut Cream And Berries
- Snack – Mini-Omelette Muffins with Ham
- Snack – Keto Protein Shake
- Snack – Haloumi and Chicken Kabobs
Week 2: Days 8 to 14
Day 8: Monday
- Breakfast – Low-Carb Blueberry Breakfast Muffins
- Lunch – Keto Zucchini Breadsticks
- Dinner – Filet Mignon Bacon Wrap
Day 9: Tuesday
- Breakfast – Keto Chaffle Breakfast Sandwich
- Lunch – Bacon and Lamb Keto Kebabs
- Dinner – Chicken Thighs with Lemon Butter
Day 10: Wednesday
- Breakfast – Berry Nutty Creamy Coconut Milk
- Lunch – Almond Flavored Fried Chicken Tenders
- Dinner – Meatloaf Bacon-Wrap
Day 11: Thursday
- Breakfast – Omelet And Sauerkraut
- Lunch – Crispy Bacon Burger Bites
- Dinner – Alfredo Chicken with Broccoli
Day 12: Friday
- Breakfast – Keto Fluffy Cinnamon Waffles
- Lunch – Keto Sushi Salmon Rolls
- Dinner – Keto-Style Buffalo Chicken Wings
Day 13: Saturday
- Breakfast – Almond and Chocolate Smoothie Bowl
- Lunch – Low-Carb Chicken Stuffed with Spinach
- Dinner – Keto Low-Carb Nachos
Day 14: Sunday
- Breakfast – Keto Raspberry Breakfast Smoothie
- Lunch – The Best Low-Carb Pizza
- Dinner – Low-Carb Chicken Cordon Bleu
Week 2 Snacks
- Snack – 1/2 cup Raspberries and 1/4 cup Whipping Cream (209 Calories – 3.0g Net Carbs, 2.0g Protein, 20.0g Fat)
- Snack – Irresistible Nutty Chocolate Fat Bombs
- Snack – Low-Carb Cream Cheese Biscuits
- Snack – Keto Almond and Seeds Crackers
- Snack – Low-Carb Bacon Waffles
Week 3: Days 15 to 21
Day 15: Monday
- Breakfast – Keto Eggplant Lasagna
- Lunch – Keto Focaccia Bread
- Dinner – Pork, Ginger and Cabbage Dumplings
Day 16: Tuesday
- Breakfast – Low-Carb Mushroom Omelet
- Lunch – Stuffed Avocado Salad with Chicken
- Dinner – Creamy Keto Alfredo with Shrimp and Spinach
Day 17: Wednesday
- Breakfast – Keto Full-Fat Coffee
- Lunch – Mushrooms Stuffed with Bacon and Cheese
- Dinner – The Best Keto Fried Chicken
Day 18: Thursday
- Breakfast – Keto Healthy Breakfast Smoothie
- Lunch – Keto Chicken and Zucchini Pasta
- Dinner – Keto Cheese Shell Tacos
Day 19: Friday
- Breakfast – Keto Ham And Cheddar Eggs
- Lunch – Sesame Egg Salad with Mayonnaise
- Dinner – Keto Chicken Casserole with Jalapeno Poppers
Day 20: Saturday
- Breakfast – Avocado and Mint Smoothie
- Lunch – Cabbage Lasagna Rolls
- Dinner – Shrimp and Zucchini Linguine
Day 21: Sunday
- Breakfast – Guilt-Free Cauliflower Pizza
- Lunch – Keto Sandwich with Cloud Bread
- Dinner – Keto Stuffed Lasagna Peppers
Week 3 Snacks
- Snack – Low-Carb Oyster Frittata Snack
- Snack – Crispy Roasted Kale Chips
- Snack – Crispy Mustard Beetroot Chips
- Snack – Keto Chocolate Almond Brownies
- Snack – 2 Hard Boiled Eggs (143 Calories – 1.0g Net Carbs, 13.0g Protein, 10.0g Fat)
Week 4: Days 21 to 28
Day 22: Monday
- Breakfast – Easy Curried Coconut and Cauliflower Soup
- Lunch – Keto Pesto and Mozzarella Chicken
- Dinner – Asparagus and Shrimp Bake
Day 23: Tuesday
- Breakfast – Cauliflower and Zucchini Soup
- Lunch – Low-Carb Cheddar Biscuits
- Dinner – Ranch Chicken and Bacon Casserole
Day 24: Wednesday
Day 25: Thursday
- Breakfast – Peanut Butter Chocolate Muffins
- Lunch – Shrimp and Broccoli Butter Sautée
- Dinner – The Best Low-Carb Pizza
Day 26: Friday
- Breakfast – Keto Cinnamon Donuts
- Lunch – Mozzarella Stuffed Portobello Mushrooms
- Dinner – Low-Carb Chicken with Spinach, Zucchini and Eggplant
Day 27: Saturday
- Breakfast – Low-Carb Blueberry Breakfast Muffins
- Lunch – Keto Ground Beef Tortillas
- Dinner – Grilled Zucchini Stuffed with Bacon
Day 28: Sunday
- Breakfast – Keto Chaffle Breakfast Sandwich
- Lunch – Keto Pizza Bites made with Coconut Flour
- Dinner – Keto Meatballs with Zucchini Noodles
Week 4 Snacks
- Snack – Low-Carb Chocolate Coconut Mousse
- Snack – Low-Carb Pumpkin Ice Cream
- Snack – coming soon…
- Snack – coming soon…
- Snack – coming soon…
Week 5: Days 29 to 30
Day 29: Monday
- Breakfast – Berry Nutty Creamy Coconut Milk
- Lunch – Keto Crustless Frittata
- Dinner – Beef and Eggplant Kebabs
Day 30: Tuesday
Week 5 Snacks
- Snack – coming soon…
- Snack – coming soon…
Ready to start your Keto Diet?
If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone! There is a little-known diet system called The 28-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.
Women who have followed The 28-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeks—the methods in The 28-Day Keto Challenge are all backed by science.
Check out this video on The 28-Day Keto Challenge now to learn more about how to follow the diet—and lose weight and improve your life in 28 days.