Easy Keto Diet Meal Plan
To start your keto diet, you will need an easy keto diet meal plan, so focus first on these three areas:
- Eliminate Carbs – Say goodbye to potatoes, pasta, bread, rice, beans, and sugar!
- Eat More Fat – Meat, eggs, cheese, avocados, fats and oils.
- Eat Keto Snacks – Meat, nuts, salads and cheese.
A keto diet is unlike any weight loss diet you have ever followed, it is a high-fat, low-carb diet. If you enjoy bacon (yes, bacon) meat, eggs and cheese – this diet is for you! A successful ketogenic diet should consist of about 70% fat, 25% protein and 5% or less carbs per day.
Your keto diet should include:
- Eggs – Fried, scrambled, hard boiled or used in omelets and quiche.
- Cheese – Shredded cheese on taco meat salad or your eggs. Choose hard cheeses like cheddar, high-fat cheeses like Brie, full-fat cream cheese and sour cream.
- Bacon – Have bacon for breakfast, on your salad or on your bunless burger.
- Dark Green Vegetables – Stock up on spinach and romaine for salads.
- Cauliflower – This will be your go-to low-carb vegetable. Fresh or frozen, eat it raw, steam it, use it to replace potatoes or rice and learn to make keto pizza crust.
- Chicken – Grilled, sauteed, stir fried, mixed with vegetables or on your salad.
- Ground Beef – Bunless burgers topped with cheese, bacon or grilled onions or prepared with taco seasoning and serve topped with cheese, guacamole and sour cream for a no- tortilla taco salad.
- Nuts – Almonds are a tasty and healthy snack.
- Beverages – Choose water, unsweetened coffee or tea, unsweetened almond and coconut milk. Avoid colas, sodas, milk (lactose), beer or alcohol.
Protein – The keto diet is not a high protein diet as protein increases insulin and can also be converted to glucose through gluconeogenesis which inhibits ketosis. About 25% of your keto diet should contain protein to maintain muscle.
Your best sources of quality protein include free-range chicken and eggs, grass-fed meats, salmon and nuts and seeds including almonds, pecans, flax, hemp, and sesame seeds.
Fats – A keto diet is definitely a high-fat diet. Eating fat while eliminating or severely restricting carbohydrates will force your body to burn fat as fuel rather than glycogen (sugar). Once your body begins burning dietary fat, you can begin to reduce your fat intake and your body will begin to release and burn stored body fat.
While you should eat more fat, about 70% of your daily diet, avoid eating unhealthy fats such as trans fat, refined polyunsaturated vegetable oils or Omega-6 polyunsaturated fats.
Your best sources of quality fats include avocados, coconut oil, grass-fed butter, ghee, olive oil and medium chain triglycerides (MCTs). Your liver can use MCTs to easily and quickly produce energy, promoting an increased production of ketones.