Ketogenic Diet Meal Plan

Switching over to a ketogenic diet can seem overwhelming, but it doesn’t have to be difficult.

Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.

In order to reach and remain in a state of ketosis, carbs must be restricted.

While certain people might only achieve ketosis by eating less than 20 grams of carbs per day, others may be successful with a much higher carb intake.

Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.

This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

Keto-Friendly Foods to Eat

When following a ketogenic diet, meals and snacks should center around the following foods:

• Eggs: Pastured, organic whole eggs make the best choice.
• Poultry: Chicken and turkey.
• Fatty fish: Wild-caught salmon, herring and mackerel.
• Meat: Grass-fed beef, venison, pork, organ meats and bison.
• Full-fat dairy: 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: Natural peanut, almond and cashew butters.
• Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter 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 Avoid

Avoid foods rich in carbs while following a keto diet.

The following foods should be restricted:

1. Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls.
2. Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar.
3. Sweetened beverages: Soda, juice, sweetened teas and sports drinks.
4. Pasta: Spaghetti and noodles.
5. Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.
6. Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.
7. Beans and legumes: Black beans, chickpeas, lentils and kidney beans.
8. Fruit: Citrus, grapes, bananas and pineapple.
9. High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.
10. Certain alcoholic beverages: Beer and sugary mixed drinks.
11. Though carbs should be restricted, low-glycemic fruits such as berries can be enjoyed in limited amounts as long as you’re maintaining a keto-friendly macronutrient range.

Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats.

The following items should be avoided:

• Unhealthy fats: Margarine, shortening and vegetable oils such as canola and corn oil.
• Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats.
• Diet foods: Foods that contain artificial colors, preservatives and sweeteners such as sugar alcohols and aspartame.

Keto-Friendly Beverages
Sugar can be found in a wide variety of beverages including juice, soda, iced tea and coffee drinks.

While on a ketogenic diet, high-carb drinks must be avoided just like high-carb foods.

It’s no small matter that sugary beverages have also been linked to various health issues — from obesity to an increased risk of diabetes (6, 7, 8).

Thankfully, there are many tasty, sugar-free options for those on the keto diet.

Keto-friendly beverage choices include:

• Water: Water is the best choice for hydration and should be consumed throughout the day.
• Sparkling water: Sparkling water can make an excellent soda replacement.
• Unsweetened coffee: Try heavy cream to add flavor to your cup of joe.
• Unsweetened green tea: Green tea is delicious and provides many health benefits.
• If you want to add some extra flavor to your water, try experimenting with different keto-friendly flavor combinations.

• For example, tossing some fresh mint and lemon peel into your water bottle can make hydration a breeze.

Though alcohol should be restricted, enjoying a low-carb drink like vodka or tequila mixed with soda water is perfectly fine on occasion.

SUMMARY
A healthy ketogenic diet should revolve around high-fat, low-carb food choices and restrict highly processed items and unhealthy fats. Keto-friendly beverage options must be sugar-free. Consider water, sparkling water or unsweetened green tea and coffee.

This is a general one-week ketogenic menu that can be altered depending on individual dietary needs.

Monday
Breakfast: Two eggs fried in pastured butter served with sauteed greens.
Lunch: A bunless grass-fed burger topped with cheese, mushrooms and avocado atop a bed of greens.
Dinner: Pork chops with green beans sauteed in coconut oil.

Tuesday
Breakfast: Mushroom omelet.
Lunch: Tuna salad with celery and tomato atop a bed of greens.
Dinner: Roast chicken with cream sauce and sauteed broccoli.

Wednesday
Breakfast: Bell pepper stuffed with cheese and eggs.
Lunch: Arugula salad with hard-boiled eggs, turkey, avocado and blue cheese.
Dinner: Grilled salmon with spinach sauteed in coconut oil.

Thursday
Breakfast: Full-fat yogurt topped with Keto granola.
Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
Dinner: Bison steak with cheesy broccoli.

Friday
Breakfast: Baked avocado egg boats.
Lunch: Caesar salad with chicken.
Dinner: Pork chops with vegetables.

Saturday
Breakfast: Cauliflower toast topped with cheese and avocado.
Lunch: Bunless salmon burgers topped with pesto.
Dinner: Meatballs served with zucchini noodles and parmesan cheese.

Sunday
Breakfast: Coconut milk chia pudding topped with coconut and walnuts.
Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese and turkey.
Dinner: Coconut chicken curry.


As you can see, ketogenic meals can be diverse and flavorful.