Sample Keto Meal Plan

When we are starting the Keto diet, it may seem complicated, but remember these tips and you will be in Ketosis quickly!

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I promise you can eat more than this!

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​When you are planning a meal:
​Basically, pick a Protein, pick 2 Veggies and Pick a fat. You’re done!

Proteins:
Choose grass fed or organic meats. These provide anti inflammatory properties that are helpful on the keto diet.

• Bacon: Find products without nitrates and without sugar added
• Beef
• Chicken
• Duck
• Game
• Pork
• Turkey
• Cured meats: find ones without additives if possible
• Fish
• Anchovies
• Calamari if not breaded
• Haddock
• Mackerel
• Mussels
• Prawns
• Salmon
• Sardines
• Scallops
• Trout
• Tuna
• Yellow tail fish

• Eggs
• Protein Powder
• Plant based protein

 
Fruit:  please consume these with caution as the carbs can add up

• Raspberries
• Strawberries
• Blueberries
• Blackberries
• Coconut

 
Greens: 

• Asparagus
• Artichoke
• Avocado
• Broccoli
• Brussel Sprouts
• Cabbage
• Cauliflower
• Celery
• Cucumber
• Garlic
• Kale
• Lettuce
• Mushrooms
• Olives
• Onions
• Peppers
• Radishes
• Spaghetti Squash
• Spinach
• Tomatoes
• Zucchini

 
Fat:

• All animal fats
• Avocado oil
• Butter
• Coconut cream
• Coconut milk
• Coconut oil
• Olive oil, extra virgin
• Ghee
• Heavy whipping cream
• Macadamia nut oil
• Mayonnaise, homemade if possible or made with olive oil avocado oil

 
Seeds and nuts:  be cautious as the carbs can add up!  Small amounts only.

• Chia seeds
• Flax seeds
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Almonds
• Brazil nuts
• Pecans
• Pine nuts
• Walnuts
• Macadamia nuts

 
Drinks

• All tea without milk but cream is allowed
• Coffee with cream or butter not with milk
• Sparkling flavoured water without sugars
• What are
• Water with flavour enhancers without any sugars

 
Sweeteners:

• Erythritol
• Xylitol
• Stevia
• Monk fruit
• Dark chocolate with no sugar added

 
Dairy: Most Full fat cheeses are fine

• Blue cheese
• Butter
• Cheddar
• Cream
• Cream cheese
• Feta cheese
• Parmesan cheese
• Swiss cheese
• Mini Bell
• Gouda
• All other high fat cheeses

 
Flour:

• Almond flour
• Coconut flour
• Hazelnut flour
• All other nut flours

 
Condiments

• Mustard without added sugar
• Ketchup: sugar free
• Hot sauce
• Gluten free soy sauce
• Vinegar, try coconut vinegar, it’s fabulous!
• Lemons and Limes for flavour
• Rao Spaghetti sauce
• Salad dressings, full fat, without sugar or honey.

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Check out my Keto Pinterest board for lots of healthy Recipes divided into sections!
https://www.pinterest.ca/jilsoniainteriordesigns/keto-yummy-recipes/

Need Keto help? We're here for you!