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Keto Checklist: Diet Meal Plan

Meal Plan, Diet Plan, Eating Healthy

Are you interested in beginning the ketogenic diet but unsure of what foods to include?

In this article, you will be provided with the fundamentals of the keto diet, recipes for breakfast, lunch, and dinner, as well as gain insight into the proper method of preparing meals ahead of time in order to reduce time spent in the kitchen.

Figuring out what you may and cannot consume is usually the most stressful element of beginning a new diet. Here, all the guesswork is taken away for you. A meal plan is formulated so you are provided with a clear understanding of which recipes should be followed for each meal on a ketogenic diet.

Keto 101

The aim of the ketogenic diet is to cause your body to go into the ketosis metabolic state to help improve your well-being.

When in ketosis, fat is the primary source of energy rather than carbohydrates. Studies have demonstrated that ketosis brings numerous wellness advantages, including weight reduction, superior psychological acuity, blood sugar regulation, and disease treatment.

For the ketogenic diet, the vast majority of your daily calories will be from fat, with a moderate amount of protein, and very few carbohydrates. Most people can enter ketosis following these guidelines:

  • Consume 0.8 grams of protein per pound of lean body mass at a minimum
  • Reduce your carbohydrate intake to 20-50 grams of total carbohydrates
  • Any remaining calories should come from healthy fats

This deprives your body of carbohydrates, which would otherwise be converted into glucose in the liver. When there is no glucose accessible, you rely on ketones for the bulk of your energy, thus shifting your body into a process for utilizing fat for fuel.

Foods You Can Eat On Keto

Preparation is an important component of the keto diet. Making a plan for what you will eat ahead of time will help to save resources such as time, money and energy. Additionally, it will make it less likely that you will grab foods that are high in carbohydrates when you get a craving.

When making your shopping list, be aware of which foods are appropriate to eat when following the keto diet and which foods are not.


  • Fats and oils: olive oil, coconut oil, sesame oil, butter, ghee, walnut oil, flaxseed oil
  • Nuts and seeds: almonds, almond butter, chia seeds, walnuts, walnut butter, macadamia nuts, pecans, pistachios, cashews
  • Full-fat, organic, grass-fed dairy: heavy cream, butter, sour cream, cream cheese, hard and soft cheeses


  • Grass-fed beef: ground beef, veal, steak
  • Organ meats: liver, heart, tongue
  • Pasture-raised pork: ham, bacon, pulled pork, pork loins
  • Poultry: chicken, turkey, duck
  • Wild-caught seafood: salmon, mussels, cod, crab, tilapia, clams
  • Eggs
  • Lamb
  • Goat


  • Leafy green vegetables: kale, Swiss chard, spinach, romaine lettuce, Brussels sprouts, broccoli
  • Other vegetables: cauliflower, zucchini, onions, bell peppers, celery, cucumber
  • Low-carb fruits: avocado, blueberries, raspberries, cherries

You can also add some sauces, preferably homemade or those that do not have sugar. Low carb sweeteners can be used in moderation.

Foods To Avoid On Keto

It can be beneficial to understand which foods should be disregarded in order to make meal preparation as effortless as can be. Avoid the grocery aisles containing the below food groups. It may be a good idea to get rid of any packaged food in your pantry that has not been opened, or give them away.

Foods to avoid on keto:

  • Sugar: White sugar, brown sugar, honey, maple syrup
  • Grains: White and wheat bread, whole grains, oats, rice, quinoa, couscous, pasta
  • Fruit: Apples, mangoes, melons, oranges
  • Legumes: Black beans, kidney beans, soy, lentils
  • Starch: Sweet potatoes, potatoes, parsnips, carrots, other starchy vegetables


  • Unhealthy vegetable and seed oils: corn oil, canola oil, soybean oil, grapeseed oil, sunflower oil, peanut oil


  • Processed meats: hot dogs, salami, meats made with casings
  • Farm-raised seafood
  • Grain-fed beef, pork and poultry


  • All grains: rice, wheat, bulgar, bread, cereal, oatmeal, barley, rye, couscous, quinoa
  • Starchy vegetables: white potatoes, sweet potatoes, most squash, corn, cherry tomatoes, carrots
  • High carb fruits: pineapple, apples, watermelon, dried fruit, fruit juice, mango

Alcohol, sugar, artificial sweeteners, fast food, and processed condiments are generally not recommended while following the ketogenic diet.

Finding Your Keto Macros

For those just starting on the keto diet, it is vital to comprehend the breakdown of your macronutrients.

The three macronutrients are fat, protein and carbohydrates. A normal diet in the USA is full of starches and lacks fat, while a keto diet works in the opposite way. In the keto diet, you will be consuming large amounts of fats, some protein, and very few carbohydrates.

A ketogenic diet should consist of 75% fat, 20% protein, and 5% carbohydrates.

If you have a daily intake of 2,000 calories, about 1,500 of these should be from fat, accounting for 167 grams, 400 calories from protein, at 100 grams, and 25 grams from carbs, amounting to 100 calories. Ensure that your carbohydrate intake does not exceed 25 grams per day in order to remain in ketosis.

These percentages are estimates only. You can get an exact number for your macros by utilizing the Perfect Keto Macro Calculator.

Sample Keto Menu for 1 Week

This menu offers less than 50 grams of carbohydrates per day. As stated previously, certain individuals may need to lessen their consumption of carbs in order to attain ketosis.

This is a general meal plan for one week that can be changed based on individual dietary requirements.


  • Breakfast: two eggs fried in butter served with sauteed greens
  • Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens
  • Dinner: pork chops with green beans sauteed in olive oil


  • Breakfast: mushroom omelet
  • Lunch: tuna salad with celery and tomato atop a bed of greens
  • Dinner: roast chicken with cream sauce and sauteed broccoli


  • 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 sesame oil


  • 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


  • Breakfast: baked avocado egg boats
  • Lunch: Caesar salad with chicken
  • Dinner: pork chops with vegetables


  • Breakfast: cauliflower toast topped with cheese and avocado
  • Lunch: bunless salmon burgers topped with pesto
  • Dinner: meatballs served with zucchini noodles and Parmesan cheese


  • 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

It is evident that ketogenic meals can be providing variety and good taste.

A variety of vegetarian options are available, in addition to the many meals usually composed of animal products, for those following a ketogenic diet.

If you are adhering to a comparatively permissive ketogenic diet, you can boost the amount of carbohydrates in this meal regimen by having a cup of berries for breakfast or a small portion of a starchy vegetable for dinner.

A ketogenic eating routine, similarly as with any sound eating regimen, should incorporate entire nourishments and a plenty of high-fiber, low carb veggies. Opt for beneficial fats like sesame oil, avocado oil, olive oil, and butter to enhance the amount of fat in meals.

Go-To Meal Ideas

It’s always beneficial to have a list of meals you can make easily. If you have a busy work routine or chaotic lifestyle, these meals can be created quickly, with no need for a recipe. Here are a few Perfect Keto favorites:

  • Bulletproof coffee: Popular amongst many who follow a low carb or keto lifestyle, bulletproof coffee has many health benefits. It provides a sharp mental boost and satiety from the fat, plus it helps you get into ketosis first thing in the morning.
  • Salads: No, salads do not have to be boring. Pile your salad high with lots of leafy greens, good oils such as coconut oil or extra virgin olive oil, and healthy protein like salmon, bacon and hard-boiled eggs.
  • Collagen smoothies: Most smoothie recipes are loaded with fruit, and therefore loaded with sugar. By tweaking your smoothie recipes to include a healthy dose of fat and protein, adding a serving of collagen and topping with chia seeds or another keto-friendly topping, you have the perfect on-the-go snack or meal.
  • Intermittent fasting: If you’re not hungry, don’t force it. Keto supports intermittent fasting, which can provide various health benefits such as enhanced mental focus and weight loss.
Ketogenic Snack Options

Eating between meals can lessen hunger and help maintain a balanced ketogenic diet. Here are some excellent, keto-friendly snack options:

  • almonds and cheddar cheese
  • half an avocado stuffed with chicken salad
  • guacamole with low carb veggies
  • trail mix made with unsweetened coconut, nuts, and seeds
  • hard-boiled eggs
  • coconut chips
  • kale chips
  • olives and sliced salami
  • celery and peppers with herbed cream cheese dip
  • berries with heavy whipping cream
  • jerky
  • cheese roll-ups
  • Parmesan crisps
  • macadamia nuts
  • greens with high fat dressing and avocado
  • keto smoothie made with coconut milk, cocoa, and avocado
  • avocado cocoa mousse

No matter what type of eating plan you’re on, it’s essential to consume the suitable number of calories suited to your activity level, objective of weight reduction, age, and sex.

Consulting with a nutritionist can support you in ensuring that you receive the acceptable quantity of nutritious elements and energy for your unique targets or medical past.

Snacks that are suitable for a ketogenic diet should have a lot of fat, an average amount of protein, and not too many carbohydrates. You can have more fiber in your diet by munching on cut, low carbohydrate veggies with a rich dipping sauce.

A Simple Ketogenic Shopping List

A balanced ketogenic diet should be composed of plenty of fruits and vegetables, as well as beneficial fatty acids and pertinent proteins. Selecting a combination of both fresh and frozen veggies and fruits will guarantee that you have a plentiful amount of keto-acceptable veggies and fruits to incorporate into meals.

The following is a simple ketogenic shopping list that can guide you when perusing the grocery aisles:

  • Meat and poultry: beef, chicken, turkey, and pork
  • Fish: fatty fish like salmon, sardines, mackerel, canned tuna, and herring
  • Shellfish: oysters, shrimp, and scallops
  • Eggs: organic or conventional
  • Full fat dairy: unsweetened yogurt, butter, heavy cream, and sour cream
  • Oils: olive, sesame, and avocado oils
  • Avocados: a mixture of ripe and unripe avocados (so that your supply will last)
  • Cheese: Brie, cream cheese, cheddar, and goat cheese
  • Frozen or fresh berries: blueberries, raspberries, and blackberries
  • Nuts: macadamia nuts, almonds, pecans, and pistachios
  • Seeds: pumpkin seeds, sunflower seeds, and chia seeds
  • Nut butters: almond butter, sunflower butter, and peanut butter
  • Fresh or frozen low carb vegetables: mushrooms, cauliflower, broccoli, greens, peppers, onions, and tomatoes
  • Condiments: sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives, and spices

Planning your meals in advance and stocking up on the necessary ingredients for several days’ worth of healthy dishes is always worthwhile.

Sticking to a list of items you mean to purchase when going to the store can keep you from buying anything that doesn’t fit your diet.

Creating a grocery list can help you choose items that are appropriate for your keto diet. Put in your basket beef, fowl, eggs, veggies low in carbs, dairy products that are high in fat and nutritious oils.

Other Keto Meal Plan Resources

The initial two weeks of any dietary change are the most difficult. During this period, you will learn to adjust to different methods of buying groceries, planning out meals, and consuming food. When following the keto diet, one must be aware of the potential side effect known as the ‘keto flu’ which is a series of similar symptoms to the regular flu that may develop when changing to a lower carb diet.


A ketogenic diet should be structured with about 60-80% fat, 10-30% protein and limited carbs per day, which should not be higher than 5-10%, or a maximum of 20-50 grams.

Concentrate on foods that are high in fat and low in carbohydrates such as eggs, meats, dairy, and vegetables with few carbs, as well as drinks that don’t contain sugar. Make sure to avoid eating too much of foods that contain a lot of additives and trans fats.

It is now simpler than ever to search the web for an extensive selection of nourishing and unusual keto recipes due to the increasing fame of the ketogenic diet. This article can provide you with the help you need to get going on the ketogenic diet and make it effortless to modify to a high fat, reduced carb regimen.

It is important to speak to a medical expert such as a dietitian, doctor, or other knowledgeable health professional before starting the keto diet to make sure it is the right fit for you, especially for individuals with high cholesterol or heart disease.

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