The Ultimate Keto Meal Plan

A ketogenic diet, or "keto" for short, is a low-carb, high-fat diet that has become popular in recent years. The idea behind the diet is to get your body into a state of ketosis, where it is burning fat for energy instead of glucose.

Here's a basic 5000-word keto meal plan:

Breakfast:

Avocado and eggs - Mash one ripe avocado and mix with two scrambled eggs. Serve with salt and pepper to taste.

Veggie omelette - Whisk together three eggs, diced veggies of your choice, and grated cheese. Cook in a non-stick pan until set.

Keto smoothie - Blend together unsweetened almond milk, avocado, spinach, and a scoop of vanilla protein powder.

Lunch:

Keto salad - Toss together mixed greens, sliced avocado, cherry tomatoes, diced chicken or salmon, and a drizzle of olive oil and vinegar.

Keto wrap - Fill a large lettuce leaf with sliced deli meat, cheese, and mustard or mayo.

Cauliflower rice bowl - Cook diced chicken or shrimp with diced veggies in coconut oil. Serve over cauliflower rice.

Dinner:

Keto chili - Cook ground beef with diced onions, peppers, and garlic. Add canned tomatoes, broth, and spices. Serve with grated cheese and sour cream.

Keto stir-fry - Cook diced chicken or tofu with veggies in coconut oil. Serve over cauliflower rice and topped with diced avocado and a drizzle of sesame oil.

Keto pizza - Top a large portobello mushroom cap with marinara sauce, grated cheese, and toppings of your choice. Bake in the oven until cheese is melted.

Snacks:

Keto fat bombs - Mix together coconut oil, nut butter, and a low-carb sweetener. Freeze in a silicone mold and enjoy as a snack.

Keto cheese crackers - Mix together grated cheese, almond flour, and spices. Bake until crispy and enjoy as a snack.

Keto nuts - Enjoy a handful of almonds, macadamias, or pecans as a snack.

Drinks:

Water - Aim to drink at least eight glasses of water per day.

Coffee or tea - Enjoy black or with a small amount of heavy cream or coconut milk.

Bone broth - Sip on warm bone broth as a snack or between meals.

Some general guidelines for the keto diet include:

Keep your carb intake low - aim for 20-50 grams of net carbs per day.

Focus on healthy fats - enjoy foods like avocado, nuts, seeds, olive oil, and coconut oil.

Protein in moderation - aim for 1-1.5 grams of protein per pound of body weight.

Avoid processed and high-carb foods - this includes bread, pasta, sugar, and starchy veggies.

It's important to remember that everyone's needs are different and it's best to consult with a doctor or registered dietitian before starting any new diet. Additionally, it's important to listen to your body and make adjustments as needed.

5 Foods to Avoid on a Keto Diet Plan

Foods that are rich in carbs, and low on fats, must be avoided by any individual following a keto diet. Avoid eating the following foods while on a ketogenic diet.

1. Cereal

While sugary breakfast cereals are known to contain a lot of carbs, the amount of carbs present in the healthy cereals will surprise you. One cup of regular or instant oatmeal provides 32 g of carbs, only 4 of which are fiber.

A bowl of cereal can easily help you cross the carb limit on a keto diet, even before the milk is added.

2. Juice

Fruit juice contains several important nutrients. However, they also contain fast-digesting carbs that cause one’s blood sugar levels to rise rapidly.

The liquid carbs in juice may not allow your brain to process them in the same way as solid carbs. Thus, drinking juice could lead to more hunger and increased craving for food later in the day.

3. Starchy Vegetables

Plenty of vegetables are high in fiber, thus aiding in weight loss, and blood sugar control. However, some high-starch vegetables contain more digestible carbs than fiber, and should be avoided on a low-carb diet.

Ideally, vegetables like corn and sweet potato must be avoided while one is on a low-carb diet like the keto one is.

4. Sweetened Yogurt

While plain yogurt is fairly low in carbs, the sweetened version can contain as many carbs as a dessert. A cup of nonfat sweetened fruit yogurt can have almost 47 g of carbs, which is higher than the carbohydrate content for a similar serving of ice cream.

Ideally, sweetened yogurt can be replaced by Greek yogurt topped with blackberries or raspberries while on a keto diet.

5. Beans and Legumes

Beans and legumes provide several health benefits such as reduced risk of heart disease and inflammation. Although they are high in fiber, they do have a fair amount of carbs.

While you may include them in small amounts, it is better to avoid beans and legumes altogether while on a keto diet.

7 Proven Keto Diet Benefits

These low-carb diets do have their own advantages, nonetheless. Here are 7 health benefits of the keto diet.