Are you looking to get on the keto diet, but aren’t sure what to eat?
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This page will teach you the basics of ketogenic eating, how to prepare keto meals and save time.
The most difficult part of a diet change is knowing what you can and can’t eat. All the guesswork has been taken care of here. You can get a ketogenic meal plan so that you know which recipes you should follow for each meal.
Below is a simplified version of the meal plan. You can download it here.
Keto 101
The ketogenic diet’s purpose is to support your health and put your body into a metabolic state called ketosis. Ketosis refers to a state where you use primarily fat for energy, rather than carbs. Ketosis has many health benefits including weight loss, better mental performance, blood sugar control and disease management.
The majority of keto’s calories will be from fa, with some protein and very little carbs. These guidelines will help you get into ketosis.
* At a minimum, 0.8 grams of protein should be consumed per pound of lean mass
Reduce your carbohydrate intake by consuming less than gram of total carbohydrates
* All calories remaining should be obtained from healthy fats
Your body is “starved” of carbohydrates which are otherwise converted to glucose in your liver. Your body will burn ketones to get energy, transforming your body into a fat-burning mode.
Foods You Can Eat On Keto
The keto diet is all about preparation. Preparing your meals ahead of time will help you save time, money, and energy. It also prevents you from reaching out for carb-laden snacks whenever hunger strikes.
When you are putting together your shopping list, be sure to note which foods are keto-friendly.
The Full Keto Diet Food List provides a comprehensive overview.
Fats
* Fats and oils include olive oil, coconut oil (semi oil), butter, sesame oil; butter, ghee; walnut oil, flaxseed or flaxseed oil.
* Nuts & seeds: almonds. almond butter. chia seeds. walnuts. walnut butter. macadamia nuts. pecans. pistachios. cashews.
* Full-fat organic, grass-fed dairy: butter, heavy cream, sour cream and cream cheese.
Protein
* Grass-fed beef : ground beef, veal and steak
* Organ meats: liver, heart, tongue
* Pasture-raised pork: Ham, bacon, pulled pork and pork loins
* Poultry: Chicken, turkey, or duck
* Wild-caught seafood includes salmon, mussels and cod, crabs, cod, cod, crabs, tilapia, and clams
* Eggs
* Lamb
* Goat
Carbohydrates
* Leafy green vegetables: kale, swiss chard, spinach, romaine lettuce, Brussels sprouts, broccoli
* Other vegetables include cauliflower, zucchini and bell peppers, celery, and cucumber
* Low-carb fruits: avocado, blueberries, raspberries, cherries
Some condiments can be used, but they should not contain sugar. You can use low carb sweeteners in moderation.
Foods To Avoid On Keto
It’s important to be aware of which foods you should avoid in order to make meal preparations as easy as possible. Avoid grocery stores that sell the following food groups. It is best to either throw out or donate unopened packaged foods if they are currently in your pantry.
Explore our carefully curated selection of fan-favorites to find your favorite snack or supplement.
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Keto foods to avoid
* Sugar:White sugar and brown sugar, honey, maple syrup
* Grains: Whole grains, white and wheat breads, whole grains, oats.
* Fruit:Apples, mangoes, melons, oranges
* Legumes:Black beans, kidney beans, soy, lentils
* Starch: Sweet potatoes and potatoes, parsnips and carrots, as well as other starchy vegetables
Find your Keto Macros
It’s crucial to be familiar with your macros when you are starting the keto diet.
These macronutrients are fat, protein, and carbohydrates. A standard American diet is high in carbs and low in fat. The ketogenic diet plans the exact opposite. The keto diet will allow you to eat high amounts of fat, moderate levels of protein, and very little carbs.
A keto meal plan should contain 75% fat, 20% protein, and 5% total carbohydrates.
You would need to eat 1,500 calories per day or 167g of fat, 400 calories, 100g protein, 100g carbs, and 100 calories. To stay in ketosis, you would need to eat less than 25 grams of carbs per day.
These percentages are only estimates. The Perfect Keto Macro Calculator can be used to calculate your macros accurately.
Which unit of measurement would you prefer?
What is your weight target?
Keep your weight at 0%
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Hint: A small gain/loss of 5-10% is possible
* A moderate gain/loss is between 10 and 20%
* A large gain/loss of 20% or more is possible
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MenWomen2-5%10-13%Essential Fat6-14%14-20%Athletes14-17%21-24%Fitness18-24%25-31%Acceptable25%+32%+ObesityAdequate protein should be eaten on a ketogenic diet. Most people don’t want to lose muscle mass. This ratio should be kept at a minimum of 0.8g/lb lean body mass. You can increase the ratio according to your strength goals or exercise needs.
A ketogenic diet should limit carb intake to less than 5% of total calories. This equates to an average of 30g net carbohydrates per day.
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* Formulated to lower blood sugar impact
* Tastes just like dessert, but without sugar alcohols or added sugars
* No artificial sweeteners, dairy or soy products, nor corn fiber
* Delicious and satisfying
Are you concerned that there is too many calories? Many keto calculators will tell that you should only consume 10-15% of your daily calories as protein. We disagree. To understand why Dr. Anthony Gustin created this macro calculator, watch the video below.
Go shopping: Learn which foods to eat and which to avoid
Keto Foods Not to Eat
Fat
* Unhealthy vegetable oils and seed oils: soybean oil. Canola oil. Soybean oil. Grapeseed oil. Sunflower oil. Peanut oil.
Protein
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* Processed meats include hot dogs, salami and meats with casings
* Seafood raised in farms
* Grain-fed beef and pork, as well as poultry
Carbohydrates
* All grains: wheat, bulgar and rice.
* Starchy vegetables: sweet potatoes, white potatoes, most squashes, corn, cherry tomatoes and carrots
* High-carb fruits: mango, pineapples, watermelon and dried fruit.
Keto prohibits alcohol, sugar, artificial sweeteners, fast foods, and processed condiments.
Go-To Meal Ideas
It is always a good idea have a list of your favorite meals. These meals are great for those who have a tight work schedule and a hectic lifestyle. They can be prepared quickly without the need to consult a recipe. These are some of our favorite Perfect Keto recipes:
* Bulletproof coffee is a popular choice for those who are low carb or keto. You get a sharp mental boost, satiety and help you enter ketosis early in the morning.
* Salads are not boring. Your salad should be loaded with plenty of greens, good oils like extra virgin olive oil and salmon, as well as hard-boiled eggs and other healthy proteins.
* Collagen smoothies: Many smoothies are full of fruit and high in sugar. You can make your smoothies more nutritious by adding some protein and fat to them, and then topping them with chia seeds, or other keto-friendly toppings.
* Intermittent fasting. If you aren’t hungry, don’t force yourself to eat. Intermittent fasting is supported by Keto, which can have many health benefits including weight loss and improved mental focus.
Below is a sample meal plan that covers three days of the ketogenic diet. You may have different meals depending on your lifestyle, weight loss goals, and body type.
Day 1
Breakfast: Four Savory Breakfast Sausage Balls and High Fat Keto Coffee
Lunch: Simple White Turkey Chili and salad greens with olive oils and pine nuts
Pre- and Post Workout: Pre-workoutand Keto Colllagen
Dinner: Portobello bun Cheeseburger and a Keto Matcha fat bomb for dessert
Day 2
Breakfast: Keto Grand Slam
Lunch: Tuna Zoodle Casserole and roasted broccoli with olive oils
Pre- and Post Workout: Pre-workoutand Keto Colllagen
Dinner: Southing Keto Chicken Soup
Day 3
Breakfast: Two cheesy low carb stuffed mushrooms with bacon and half an avocado
Lunch: Italian Keto Stuffed Peppers and Low Carb Cauliflower Fritters
Pre- and Post Workout: Pre-workoutand Keto Colllagen
Dinner: Mushroom Bacon Skillet with a Macadamia Nut fat Bomb for dessert
Additional resources for the Keto Meal Plan
The hardest part of any diet is the first two weeks. This is the time when you will have to adjust to a new way for grocery shopping, meal prep, and eating. The keto flu is a serious problem. This is a flu-like withdrawal syndrome that can be associated with a switch to low carb.
Perfect Keto has additional resources to make the transition easy. You have access to guidance, articles, and recipes that will help you succeed on keto. To plan a week of keto-friendly meals, visit the keto recipe library. For those times when you feel overwhelmed by sugar or carb cravings, view the Perfect Keto page.
To learn more, visit the Perfect Keto knowledgebase to help you plan your meals. You can achieve your goals with a little bit of diligence, preparation, and patience.
GET RESULTS IN 30 DAYS
Keto Kickstart is a doctor-developed program that will help you lose weight. Join over 90k people.
You’re in! To get started, check your email.
