A Keto Meal Plan(Plus Sample Menu) To Boost Health & Transform Your Body
The Ketogenic – or “Keto” diet – is a low-carbohydrate, sufficient-protein, and rich in fat diet, that’s been practiced for centuries to handle specific medical conditions.
This diet changes the way energy is used in the body, turning fat into fatty acids and ketones in the liver. When there are increased levels of ketones in the bloodstream, one gets to the state of ketosis, which promotes healthy weight loss along with many other health benefits.
Choosing the right foods to eat on a keto diet can be challenging. If you are not sure what to consume to get into and maintain a stable state of ketosis, then you can use the following keto meal plan that can easily guide you.
Nowadays you have the option of so many foods that you may inadvertently pick the wrong ones. Our guide will show you the right foods to eat and which ones to avoid for a more effective Ketogenic diet.
A Complete Foods List(what to eat and not eat) that Will Help You Easy To Follow Keto Diet Meal Plan
Certain foods will mess up your keto journey because of the number of carbohydrates they contain. You need to achieve ketosis so that you can lose weight as well as many other health outcomes.
1. Seafood And Fish
Seafood and fish are generic keto foods. Both oily and whitefish are good sources of lean protein, contains no carbs, and has an abundance of vitamins, minerals, selenium, and potassium.
Oily fish such as Sardines, Salmon, and mackerel, have Omega-3 fatty acids, which help reduce insulin levels, decrease inflammation, and improve insulin sensitivity.
You also get better cognitive health and lower the risk of heart disease, cancer, and arthritis.
Be careful about your choice of shellfish as some contain carbs, while others like crabs and shrimp do not. The shellfish that contain carbs for a 3.5-ounce serving include:
- Clams – 4-6 grams
- Oysters 2-4 grams
- Mussels – 6-8 grams
- Octopus – 3-5 grams
2. Low-carb vegetables
Opt for low-carb, non-starchy vegetables when on a keto diet. They contain no calories and are full of nutrients, fiber, minerals, and vitamin C. Go for leafy green above the ground vegetables.
The keto diet rule of thumb is to avoid any vegetables that grow under the ground. Although the objective is to restrict veggies with a high starch content, it is allowable to eat vegetables that have a slightly higher-carb count.
Here is a list of keto-approved vegetables:
- Asparagus
- Brussels sprouts
- Broccoli
- Avocado
- Cabbage
- Cauliflower
- Cucumber
- Celery
- Green Beans
- Kale
- Spinach
- Olives
- Peppers (red and green)
- Zucchini
- Lettuce
- Kale
- Swiss chard
- Tomatoes
Do you ever hear someone tell you to avoid vegetables? But when we speak to a low-carb keto lifestyle, some veggies can be more dangerous than helpful in achieving your goals.
List of vegetables to avoid on keto:
- Potatoes
- Sweet potatoes
- Baked potatoes
- Squash (butternut, acorn)
- Beans
- Corn
- Yams
- Peas
- Artichoke
- Parsnips
- Beetroot
- Celeriac
- Onions (In large doses)
3. Meat And Poultry
Meat and Poultry are core to the keto diet. They contain no carbs, are full of high-quality proteins, vitamin B, potassium and zinc. Proteins are essential for conserving muscle mass.
Grass-fed meats contain more linoleic acid and Omega-3 fatty acids. Practice moderation in the amounts you eat so that your body does not transform the surplus protein into glucose. If it does, you will find it harder to achieve ketosis.
Eliminate processed meats like sausages and cold cuts from your diet. If you must, ensure that the carb amount is less than 5%.
4. Eggs
One egg contains a ratio of 7:1 grams of protein and carbs respectively.
They help maintain steady blood sugar levels and have hormones that will induce a happy feeling.
They are rich in calories, and can help you reduce your calorie consumption for up to 24 hours.
Some people do not eat the yolk because they feel it has too much cholesterol. However, that is where the nutritional value lies, and the cholesterol is good for your heart.
Scientists recommend that you should not exceed three eggs per day.
5. Cheese
1 oz. of cheddar cheese contains 6 grams of protein and one gram of carbs. It also contains saturated fat which, interestingly enough helps guard against the danger of heart disease. Linoleic acid helps with body structure development and fat loss.
6. Avocados
One small avocado contains 8 grams of carbs broken down into 6 grams of fibre and 2 grams of net carbs.
They are delicious, healthy, and rich in vitamins, monosaturated fats, minerals and potassium. Potassium will help the body adapt to the Ketogenic diet. They also help boost the cholesterol level due to their increase in triglycerides.
Plus, avocados can help raise the level of triglycerides in your body, which increases the body’s cholesterol levels too. Avocado, by itself, is considered a great keto snack as whole food.
Avocado is definitely one of the best foods for the keto diet, and because of this, it is frequently used as the main ingredient in many keto meals.
7. Coconut And Olive Oil(Healthy Fats)
Olive oil contains oleic acid and phenols, monosaturated fat and antioxidants, respectively, that will help fight heart disease and help reduce inflammations in the heart. Olive oil is considered a pure fat source as it does not contain any carbs. The best way to use it is by preparing delicious salad dressing.
Coconut oil contains medium-chain triglycerides (MCT), which the Liver metabolizes into ketone bodies for energy. The higher ketones level help treat cognitive diseases such as Alzheimer’s. It also has lauric acid, which, in combination with MCT, allows you to stay in ketosis longer.
Coconut oil is obtained after processing the white flesh of the coconut. The unique properties that it holds make it a very keto-friendly food.
It contains Medium-Chain Triglycerides (MCTs), which go straight into the liver where are metabolized into ketones, and that provides us a burst of energy.
8. Nuts And Seeds(Fiber)
Fiber is vital for healthy digestion. Constipation is a frequent concern for people on a keto diet. Having lots of fiber on your plate may counteract constipation and other tummy problems. It may not only keep you healthy but may enhance your microbiome, immune system, metabolism, and mental health.
Healthy fiber sources include nuts and seeds. Nuts I recommend include pecans, almonds, and walnuts Brazil nuts. Seeds I recommend include chia seeds, flax seeds, hemp seeds, and pumpkin seeds.
Nuts and seeds are low in carbs and can help fight depression, cancer, and keep the threat of heart disease away. Do not over-eat them because they will interfere with your diet.
- pecan- 4 grams
- macadamia-5 grams
- walnut-7 grams
- Brazil walnut-4 grams
- hazelnut-7 grams
- almond-9 grams
Be careful about the type because some of them have high carb content and we should avoid them. Try to avoid following nuts while on keto as they are high in carbs:
- Pistachios – 15 grams
- Cashews – 22 grams
- Chestnuts – 22 grams
9. Berries
Many fruits contain high carb content, and are therefore not suitable for the keto diet. Berries are, however, alright because they do not contain a lot of carbs. The fibre is fantastic for digestion, and antioxidants which will help reduce inflammation. The carb count for berries per 100g serving is as below.
Total carbs (grams) | Net carbs (grams) | |
Strawberries | 8 | 6 |
Blackberries | 10 | 5 |
Raspberries | 12 | 6 |
Blueberries | 14 | 12 |
10. Butter and Cream
Butter and cream contain decent amounts of fat. Science also shows that the amount of saturated fats they contain will not trigger any heart disease. On the contrary, you should consume a reasonable amount of high dairy fat because it is beneficial for the heart. The two foods contain linoleic acid, which will help with weight loss.
11. Shirataki Noodles
Shirataki noodles are a traditional Japanese food, which is full of glucomannan fibre. It contains no carbs or calories. It is 97% water and 3% fibre, and also contains some calcium, proteins, and fat. The net carbs and calories are in the ratio of 1:4 per 100 grams of shirataki noodles. A high percentage of water will keep you full longer, meaning you eat less.
12. Keto-Friendly Beverages
Very important: While on a keto diet, high-carb drinks need to be avoided in the same way as high-carb foods.
Sugar can be detected in a wide variety of drinks, including juices, soda, iced tea, and coffee drinks.
As well, the sugary drinks are also linked to many health issues — from obesity to a raised risk of diabetes.
Fortunately, there are lots of tasty, sugar-free alternatives for people on the keto diet.
Keto-friendly beverage:
- Water: Water is the best way for proper hydration and should be consumed throughout the entire day.
- Sparkling water: Sparkling water can be a great soda substitute.
- Unsweetened coffee: Add heavy cream to make your cup of coffee pleasant and keto-friendly.
- Green tea(unsweetened): Green tea is tasty and antioxidant-rich and it provides many health benefits.
Coffee and tea contain caffeine that will help with metabolism leading to more energy, better moods and optimal body performance. You may also get immunity from diabetes. Keep away from latte tea and light coffee that contains fatless milk due to the carb levels. If possible, do not sweeten them.
If you need to add some additional flavor to your water, try experimenting with various keto-friendly flavor blends.
For example, tossing some lemon peel and fresh mint into your water bottle can make hydration very pleasant and refreshing.
Though alcohol has to be restricted, enjoying a low-carb drink like vodka mixed with sparkling water is perfectly fine on some occasions.
13. Keto-Friendly Condiments
Keto-friendly condiments will help you to add flavor to your dishes, but be aware, and on the alert, as many brands are highly processed. When in doubt, carefully read the nutritional information to be sure there’s no added sugar (this is critical with ketchup, which is a sugar bomb).
- Olive oil mayonnaise
- unsweetened ketchup
- mustard
- oil-based salad dressings
- apple cider vinnegar
Turmeric
1 Tablespoon = 4g Net Carbohydrates
Turmeric is one of nature’s most strong natural healers. This spice can be applied in the food preparation and will boost the health of the body quickly. It can do wonders for aiding weight loss, lowering blood pressure, and healing states of anxiety and depression. Always try to add a little black pepper because it will help your body better absorb the curcumin ingredients it contains.
Xylitol
Max 5 teaspoons per day on Keto
Xylitol is a natural sweetener obtained from the wood of birch trees, which is a substitute for sugar. Its taste is sweet, and the same as sugar yet does not cause a high spike in insulin. It is a trendy keto sugar replacement; however, you can also try monk fruit, stevia, erythritol, and others.
Raw Cacao Powder
1 Tablespoon= 4g Net Carbohydrates
Don’t press yourself and sacrifice your love of chocolate because on Keto. You can use raw cacao powder for healthy recipes. It is crucial to be sure and carefully to check the spelling when reading the labels: “Cacao” and NOT “Cocoa.” Cacao is made using a cold-pressed process that does not destroy its nutrients.
14. Keto-Friendly Snacks
Whole fresh foods are always a great choice, but in modern life, to maintain your ketosis, sometimes you need the convenience of a store-bought and prepackaged snack.
Believe it or not, low-carb keto-friendly snacks do exist and anyone with a hectic daily routine but with a firm intention to be the one to take advantage of.
Snacks like:
- butternuts
- dried seaweed
- low-carb crackers
- sugar-free jerky
You can pair them with nut butter, cheese, or avocado for a better test and preparing delicious keto snacks.
Foods to Limit or Completely to Avoid
While following a keto diet, you should avoid foods rich in carbs, and there is why the list of the following foods should be restricted:
- Bread and baked goods: white bread, crackers, cookies, whole-wheat, and bread doughnuts.
- Sugary foods and sweets: sugar, ice cream, candy, whole-wheat bread, maple syrup, and agave syrup.
- Sweetened drinks: soda, juices, sports drinks, and sweetened teas.
- Pasta: Spaghetti and noodles.
- Starchy vegetables: potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin.
- Grains and grain products: white rice, wheat, oats, breakfast cereals and tortillas.
- Beans and legumes: chickpeas, black beans, lentils, and kidney beans.
- Fruit: grapes, citrus, bananas, and pineapple.
- High-carb sauces: sugary salad dressings, barbecue sauce, and dipping sauces.
- Certain alcoholic beverages: Beer and sugary mixed drinks.
Although carbs should be limited, low-glycemic fruits such as berries can be enjoyed in limited amounts.
Be sure to pick healthy foods and steer clear of unhealthy fats and processed foods.
The next foods should be avoided:
- Unhealthy fats, including margarine, and vegetable oils such as corn oil and canola.
- Processed foods like fast food, processed meats such as hot dogs, and packaged foods.
- Diet foods like foods that include artificial colors, sweeteners, and preservatives such as aspartame, and sugar alcohols.
A Simple Keto Shopping List
A well-composed ketogenic diet requires including lots of fresh produce, healthy fats, and proteins.
The supply of a mixture of both fresh and frozen products will guarantee that you have a stock of keto-friendly vegetables and fruits to prepare recipes.
Below is a simple keto food shopping list that can guide you when entering the grocery:
- Meat and poultry: Beef, turkey, chicken, and pork. If possible, choose organic, pasture-raised options whenever possible.
- Fish: Fish such as salmon, sardines, herring mackerel, and, if possible, wild-caught.
- Eggs: Chose pastured eggs whenever possible.
- Shellfish: Shrimps, Oysters, and scallops.
- Oils: Coconut and avocado oils.
- Dairy(full-fat):Unsweetened yogurt, heavy cream, butter, and sour cream.
- Cheese: Cheddar, Brie, cream cheese, and goat cheese.
- Avocados: When you buy an avocado, always try to mix of ripe and unripe avocados so that your supply will last.
- Frozen or fresh berries: Blueberries, raspberries, blackberries.
- Nuts: Almonds, macadamia nuts, pecans, pistachios.
- Seeds: Raw pumpkin seeds, chia seeds, and sunflower seeds.
- Nut kinds of butter: almond butter and peanut butter.
- Fresh or frozen low-carb vegetables: Mushrooms, cauliflower, greens, broccoli, peppers, onions, and tomatoes.
- Condiments: Sea salt, salsa, pepper, vinegar(apple vinegar), herbs, garlic, olives, mustard, and spices.
It’s always helpful to plan your meals forward and stuff your cart with the foods required for a week ahead.
What is more, adhering to a shopping list will help you avoid tempting, unhealthy foods.
A Sample Keto Meal Plan for One Week
This is a comprehensive one-week keto meal plan that can be adjusted depending on personal dietary needs.
The next meal plan provides less than 50 grams of total carbs per day.
Monday
Breakfast: Mushroom omelet.
Lunch: Steak bowl with cheese, cauliflower, herbs, avocado, and salsa.
Dinner: Pork chops combined with green beans sautéed in coconut oil.
Tuesday
Breakfast: Three eggs fried in pastured butter served with greens.
Lunch: Tuna salad with tomato and celery atop a bed of greens.
Dinner: Bison steak with cheesy broccoli.
Wednesday
Breakfast: Full-fat yogurt topped with granola.
Lunch: Salad with arugula, turkey, avocado, hard-boiled eggs, and blue cheese.
Dinner: Grilled salmon with spinach.
Thursday
Breakfast: Pepper filled with cheese and eggs.
Lunch: A grass-fed burger topped with cheese, mushrooms, and avocado atop a bed of greens.
Dinner: Pork chops with vegetables.
Friday
Breakfast: Baked avocado egg boats.
Lunch: Caesar salad with chicken.
Dinner: Meatballs with Parmesan cheese. and zucchini noodles
Saturday
Breakfast: Pudding from coconut milk and chia topped with walnuts.
Lunch: Greens salad with hard-boiled eggs, cheese, avocado, and turkey.
Dinner: Roast chicken with sautéed broccoli in cream sauce.
Sunday
Breakfast: Cauliflower toast with cheese and avocado.
Lunch: Roast salmon topped with pesto.
Dinner: Coconut chicken curry.
Here are some fresh, keto-friendly snack choices:
- Hard-boiled eggs
- Parmesan crisps
- Macadamia nuts
- Almonds and cheddar cheese
- Half an avocado packed with chicken salad
- Guacamole made with low-carb veggies
- A mix of nuts, unsweetened coconut, and seeds
- Coconut chips
- Kale chips
- Olives and sliced salami
- Peppers and celery with cream cheese dip
- Berries combined with heavy whipping cream
- Greens with high-fat dressing and avocado
- Keto smoothie made with avocado, coconut milk, and cocoa.
Keep in mind that these keto snacks can help you feel full between meals, but they can also result in weight gain if you’re snacking too much throughout the day.
Daily Supplements and Dealing with the Mineral Deficiency
To be your ketogenic diet, effective and healing, it takes more than just performing the diet. Nutritional supplements, hydration, electrolytes, and activity levels are also essential. For example, people who are experiencing digestive difficulties will require additional support for sure. And this is where an experienced ketogenic expert can be precious.
Sodium & Potassium
Dealing with mineral deficiency is particularly critical on a ketogenic diet mostly to prevent typical conditions like fatigue while in ketosis. These are the following things that can help you:
The kidneys excrete more than usual while in ketosis, and the way to cope with this is by higher sodium intake and eating more foods, which are higher in sodium(salt). An excellent way to obtain the required amounts of sodium and potassium is by drink bone broth daily.
Magnesium
Magnesium supplements are taken each day (400mg) will help stabilize magnesium levels. It enhances almost every cellular process in your body, and that is primarily essential for sleep and muscle cramps.
Fish Oil
Omega-3 supplements can be useful for people on ketogenic diets, as they can help keep a healthy omega-3 to omega-6 proportion while on a high-fat diet. Even more, omega-3 supplements can enhance the ketogenic diet’s influence on overall health.
Protein
If you did not eat much protein or you had a hard strength training day, it would be perfect to supplement with good high-quality protein. For instance, you can make a beverage of vegan protein powder with added raw cacao and chia seeds in a blender bottle.
The Bottom Line
By applying this article as a guide, you can get started on the keto diet, which can help you in efficiently achieving your health and weight goals.
Adjust your meals on high-fat, low-carb foods like meats, eggs dairy, and low-carb vegetables, but also sugar-free beverages. Be sure to restrain highly processed foods and unhealthy fats, which can ruin your health.
A Ketogenic diet is a great way to lose weight. You also benefit from better mental and physical health. Use our guide above the next time you go shopping for your keto diet.
Disclaimer
Our food guideline is only for adults who have weight issues. You need to be aware that there is still some controversy over the effectiveness of the Ketogenic diet despite some people having lost a significant amount of weight. You must also consult a doctor before you change your eating habits.