Are you looking for a keto diet plan? You’ve come to the right place. A keto diet limits carbohydrate intake — in our case, we recommend less than 20 grams of net carbs per day. This results in increased fat burning and potential benefits like healthy weight loss and improved metabolic health.
The keto diet continues to be a popular way of eating for people looking to lose weight, stabilize their blood sugar and insulin levels, and in some cases, reduce the risk of or even reverse type 2 diabetes. The keto diet makes these health improvements possible by limiting carbs and emphasizing a high intake of fat (up to 90% of your diet, in some cases).
This change in macronutrient intake can teach your metabolism to burn fat, rather than sugars and carbohydrates, for energy. As a result, you may be able to burn the stored fat in your body more efficiently. This is known as ketosis, as your body is producing compounds known as ketones, rather than fat, for energy. When your blood ketone levels exceed 0.5 millimoles per liter, you have entered ketosis.
Who is a keto diet plan for?
A keto diet plan is for people who want to simplify their lives while getting all the benefits of keto eating: appetite suppression, weight loss, better blood sugar control, and other health improvements.
Keto diet plan basics
On a keto diet plan, your meals contain less than 20 grams of net carbs (total carbs minus fiber) per day. They also provide enough protein to meet your needs and help you feel satisfied.
Following a diet plan can help simplify your keto journey and set you up to succeed, because all of the planning is done for you.
Risks
Following a keto diet appears to be safe for most people.
However, before starting a keto diet plan, make sure to check with your doctor if you take medication for diabetes or high blood pressure. If you’re breastfeeding, you should not follow a keto diet.
Keto-friendly foods
When following a ketogenic diet, meals and snacks should center around the following foods:
- Eggs: pastured, organic, or conventional all work fine
- Poultry: chicken and turkey
- Fatty fish: salmon, herring, and mackerel
- Meat: beef, venison, pork, organ meats, and bison
- Full-fat dairy: unsweetened yogurt, butter, and cream
- Full-fat cheese: cheddar, mozzarella, brie, goat cheese, and cream cheese
- Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds
- Nut butter: no-sugar-added peanut, almond, and cashew butters
- Oils rich in healthy fats: olive oil, avocado oil, and sesame oil
- Avocados: whole avocados can be added to almost any meal or snack
- Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, and peppers
- Condiments: salt, pepper, vinegar, lemon juice, fresh herbs, and spices
Foods to limit
When possible, it’s best to avoid or limit foods rich in carbs while following a keto diet.
The following foods should be limited:
- Bread and baked goods: white bread, whole wheat bread, crackers, cookies, doughnuts, and rolls
- Sweets and sugary foods: sugar, ice cream, candy, maple syrup, honey, agave syrup, and coconut sugar
- Sweetened beverages: soda, juice, sweetened teas, and sports drinks
- Pasta: spaghetti and other noodles
- Grains and grain products: wheat, rice, oats, breakfast cereals, and tortillas
- Starchy vegetables: potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin
- Beans and legumes: black beans, chickpeas, lentils, and kidney beans
- Fruit: citrus, grapes, bananas, and pineapple
- High carb sauces: barbecue sauce, ketchup, honey mustard, sugary salad dressings, and dipping sauces
- Certain alcoholic beverages: beer and sugary mixed drinks
Though carbs should be restricted, you can enjoy low glycemic fruits, such as berries, in limited amounts as long as you’re maintaining a keto-friendly range of macronutrients (carbs, protein, fat).
Be sure to choose plenty of whole foods and steer clear of processed foods and trans fats when possible.
Keto Diet Meal Plan: Day 1
- Breakfast: Pancakes made with almond flour, eggs, and coconut milk served with fresh berries.
- Lunch: BLT salad with grilled chicken, tomatoes, and bacon over chopped romaine and blue cheese dressing.
- Dinner: Cabbage soup with sausage, greens, and melted parmesan.
Keto Diet Meal Plan: Day 2
- Breakfast: Full-fat coconut yogurt with mixed nuts and berries.
- Lunch: Tuna salad in an avocado boat.
- Dinner: Chicken parmesan with tomato sauce and zucchini noodles.
Keto Diet Meal Plan: Day 3
- Breakfast: Keto Blueberry Muffins.
- Lunch: Keto Chicken Enchiladas.
- Dinner: Cauliflower “Fried Rice” Entrée.
- Snacks: Five ounces of full-fat cottage cheese.
Keto Diet Meal Plan: Day 4
- Breakfast: Tex Mex Vegan Breakfast Hash.
- Lunch: Keto Tortilla Soup.
- Dinner: Chili-Lime Turkey Tacos with Monterey Jack Shells.
- Snacks: One ounce of walnuts and one cup of raspberries.
Keto Diet Meal Plan: Day 5
- Breakfast: Keto granola with coconut milk.
- Lunch: Lettuce wrap sandwich with romaine, turkey, cheese, tomato, and mayo.
- Dinner: Spaghetti squash boats with shrimp, tomato sauce, and melted mozzarella.
Keto Diet Meal Plan: Day 6
- Breakfast: Scrambled eggs with creme fraiche and chives.
- Lunch: Pesto zucchini noodles with grilled chicken.
- Dinner: Bun-less cheeseburgers with homemade aioli and bacon.
Keto Diet Meal Plan: Day 7
- Breakfast: Sun-Dried Tomato Bacon Frittata with Garlic Aioli.
- Lunch: Spicy Shrimp Fajitas.
- Dinner: Pan-Roasted Broccoli with Tahini Dressing with grilled chicken thighs.
- Snacks: Raspberry Delight.
Although many ketogenic meals are based around animal products, there is a wide variety of vegetarian options to choose from as well.
If you’re following a more liberal ketogenic diet, adding a cup of berries to your breakfast or a small serving of a starchy vegetable to your dinner will increase the number of carbs in this meal plan.
