Keto Diet Meal Plan

by Sarah Peterson last updated -

One of the most asked questions by anyone considering a keto diet meal plan is likely to be “what can I eat”? This question may often be asked with an air of incredulousness when you are suddenly confronted with completely changing what you eat. One of the great things about keto diets is that while they restrict certain types of foods they don’t demand that you starve yourself or limit the amount of some of the foods you put on your plate.

Keto Diet Meal Plan

Here’s everything you need to know to plan a high-fat, low carbohydrate diet. [1]

Eating When You Are Hungry

One of the attractive things about adopting a keto diet plan is that you can eat various keto-friendly snacks when you are hungry. Beyond that, so long as you eat mainly proteins, low carb vegetables, and natural fats you will stay in ketosis. All of these foods work towards triggering the all-important process known as “ketosis” and that is when your body will naturally burn stored fat in producing energy for physical needs and brain function (Experimental & Clinical Cardiology, 2004). With keto diets, it is more about what you eat rather than when or how much you eat. [2]

Planning For Keto Success

The ideal place to start planning your keto diet is your weekly grocery shopping list and taking a hard look at what you normally include in it. This approach is more likely to ensure that you don’t bring any foods into the house that have the potential to blow your keto diet plan out of the water before you even get started. The philosophy behind this approach is that if you don’t bring those unsuitable foods into the house to start with you have zero chance of ever eating them (while dining at home anyway).

A graphic representation of what comprises the ketogenic diet

The ketogenic diet is a very low-carb and high-fat diet. Photo Credit: Shutterstock

Starting From Scratch

Many proponents of keto and other forms of low carbohydrate diet regimes suggest that you do a little purging of your food cupboards and refrigerator before you even get started. The idea here, again, is that if it isn’t in the house you won’t be tempted to eat it. If you are brave enough to go this route there are a few things you should bear in mind and they will call upon you to be ruthless.

Taking a Strong Stance For Keto-friendly Foods

As a rule of thumb, anything in a tin, packet or thermostatically sealed package is most likely not going to be keto friendly. There are, of course, a few exceptions such as tinned tomatoes and some fish so long as the label states there is nothing else in there such as additives and preservatives. Sweet things, pasta, rice, and those highly addictive savory snack foods are all destined for the dumpster too if you really want to get serious with keto.

Shopping For Your Keto Diet

In the main, if it grows above the ground (apart from most fruits) or it has to be killed before you get to eat it, the chances are that it is good for your keto diet plan.

We are talking most above ground vegetables apart from peas and sweet corn, fish, foul, and most unprocessed meats. Eggs, moderate amounts of cheese, and natural yogurt are all the keto lovers’ friend too. If you really can’t manage without a sweet tooth fix a few berry fruits in natural yogurt or full-fat cream will be right at home in your keto diet plan shopping list.

Top No-no’s When Planning For Your Keto Diet

Underground vegetables are nearly always high in sugar-rich carbs due to it being where the plant stores its own energy supply. Carrots and potatoes, in particular, are a big fat keto no, no and so is virtually anything else that is pulled from under the soil line. Bread, cereals, pasta, rice, and any baked goods will also kick your body out of ketosis faster than you can swallow a breakfast protein bar.

Thinking Protein & Getting Keto-Creative

If you focus on the protein end of the keto diet stick while ensuring that you take on-board the vitamins and minerals that your body needs through green vegetables, you will be on the right track. Most of what we eat such as the huge amounts of bread, pasta, rice, and potatoes is about habit and popular culture. Thinking outside the box and getting creative about what you put on your plate will ensure that you don’t get bored or fall back into those keto blocking eating habits. Protection Status
About the Author

Sarah Peterson is the content director at Perfect Keto. With a mission to help as many people as possible achieve optimal health and well-being, Sarah shares all her knowledge with readers around the world who look forward to embrace ketogenic diet.

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