Keto Diet Meal Plan
Keto Diet Meal Plan
Food CareKeto Diet

Keto Diet Meal Plan for Beginners to Live a Healthy Lifestyle

Are you planning for a keto diet? Undoubtedly, it is a good practice for your health and body maintenance. But, as a beginner, you must have a proper diet plan. Let’s explore this blog post to know what the keto diet is and what your keto diet meal plan should be for this dieting phase.

What is the Keto Diet Meal Plan

It is a daily or weekly meal plan that people follow when losing or maintaining weight using the keto diet.

What is the Keto Diet

The Keto diet is a set of meals with very low carbohydrates, moderate protein, and high fats. You can consume the following percentage of nutrition when on the keto diet.

Carbs5–10%
Protein15–20%
Fats70–75%

Actually, the word “Keto” is derived from “ketosis.” It is a process that helps the body rely on fats instead of glucose to meet energy requirements when consuming low-carb.

What Happens in Ketosis?

During ketosis, the human body converts fats into ketones in the liver. It is only applicable when the glucose level is low in the body.

Furthermore, the keto diet reduces the intensity of hunger and increases satiety. Therefore, the technique is good for weight loss.

Simply put, you must avoid carbs and increase your intake of proteins and fats during a keto diet.

Foods to Limit When on KetoDiet

Category

Items

Bread and Baked Goods
  • Rolls
  • Cookies
  • Crackers
  • Doughnuts
  • White bread
  • Whole wheat bread
Sweets and Sugary Foods
  • Sugar
  • Honey
  • Candy
  • Ice cream
  • Maple syrup
  • Agave syrup
  • Coconut sugar
Sweetened Beverages
  • Soda
  • Juice
  • Sports drinks
  • Sweetened teas
Pasta
  • Spaghetti
  • Other noodles
Grains and Grain Products
  • Rice
  • Oats
  • Wheat
  • Tortillas
  • Breakfast cereals
Starchy Vegetables
  • Corn
  • Peas
  • Pumpkin
  • Potatoes
  • Sweet Potatoes
  • Butternut Squash
Beans and Legumes
  • Lentils
  • Chickpeas
  • Black beans
  • Kidney Beans
Fruit
  • Citrus
  • Grapes
  • Bananas
  • Pineapple
High Carb Sauces
  • Ketchup
  • Honey Mustard
  • Dipping Sauces
  • Barbecue Sauce
  • Sugary Salad Dressings
Certain Alcoholic Beverages
  • Beer
  • Sugary Mixed Drinks

If you maintain your keto diet perfectly, you can consume carbs in small amounts, such as berries and other low-glycemic fruits.

A Simple Shopping List of Ketogenic Meals

Your ketogenic shopping list should be precise and healthy. Whatever you buy must be fresh and rich in proteins and fats.

Similarly, you can also go for a mixture of frozen and fresh products. It will ensure you have healthy and keto-friendly eatables in your grocery.

See the simple ketogenic shopping list in the table below!

Category

Items

Meat and Poultry
  • Pork
  • Beef
  • Turkey
  • Chicken
Fish
  • Salmon
  • Herring
  • Sardines
  • Mackerel
  • Canned tuna
Shellfish
  • Shrimp
  • Oysters
  • Scallops
Eggs
  • Organic
  • Conventional
Full Fat Dairy
  • Butter
  • Sour Cream
  • Heavy Cream
  • Unsweetened Yogurt
Oils
  • Olive
  • Sesame
  • Avocado Oils
Avocados
  • A mixture of ripe and unripe avocados
Cheese
  • Brie
  • Cheddar
  • Goat cheese
  • Cream Cheese
Frozen or Fresh Berries
  • Blueberries
  • Raspberries
  • Blackberries
Nuts
  • Pecans
  • Almonds
  • Pistachios
  • Macadamia Nuts
Seeds
  • Chia Seeds
  • Pumpkin Seeds
  • Sunflower Seeds
Nut Butters
  • Peanut Butter
  • Almond Butter
  • Sunflower Butter
Fresh or Frozen Low Carb Vegetables
  • Onions
  • Greens
  • Broccoli
  • Peppers
  • Tomatoes
  • Cauliflower
  • Mushrooms
Condiments
  • Salsa
  • Herbs
  • Garlic
  • Olives
  • Spices
  • Pepper
  • Sea salt
  • Vinegar
  • Mustard

Always ensure that you make a list of keto-items you want to buy and bring the list to the grocery shop. Also, don’t cross the margin lines of your list to ensure that you buy keto-friendly items.

U may also like Ketogenic Diet For Beginners

Snacks that are Ketogenic

Snacks play an important role in controlling hunger when you are on a keto diet. Following are the keto-friendly snacks that you can intake to calm hunger.

  • Jerky
  • Kale chips
  • Coconut chips
  • Cheese roll-ups
  • Macadamia nuts
  • Hard-boiled eggs
  • Parmesan crisps
  • Avocado cocoa mousse
  • Olives and sliced salami
  • Almonds and cheddar cheese
  • Guacamole with low-carb veggies
  • Berries with heavy whipping cream
  • Greens with high fat dressing and avocado
  • Half an avocado stuffed with chicken salad
  • Celery and peppers with herbed cream cheese dip
  • Trail mix made with unsweetened coconut, nuts, and seeds
  • Keto smoothie made with coconut milk, cocoa, and avocado

Whatever you eat, ensure you are going with a suitable amount according to your weight loss goals and expectations.

Beverages that are Keto-friendly

All juices, sodas, iced teas, and coffee drinks have an excess amount of sugar. Therefore, nutritionists suggest avoiding these beverages. When you are on a keto diet, it is mandatory to avoid high-carb drinks, just like high-carb foods.

By restricting yourself from high-sugar beverages, you can eliminate the risk of multiple health issues, including diabetes.

However, during the keto diet, you can go with sugar-free beverages. These are enlisted in the table below:

Beverages Category

Benefit / Suggestions

Water
  • Good for hydration
  • Should be intake in high amounts
Sparkling Water
  • An excellent sods replacement
  • Should be taken in less quantity
Unsweetened Coffee
  • Add heavy cream for flavor
Unsweetened Green Tea
  • Have multiple health benefits

If you want something cold and refreshing, you can use lemon and mint in your water. It is also good for hydration on hot, sunny days.

1 Week Sample Plan for Keto Menu

Below is the list where you can see the 1-week sample menu for the keto diet:

  • Sample Keto Diet Breakfast Meal Recipes Plan for Beginners

 

Days

Meal

MondayFry two eggs in butter and serve them with sauteed greens.
TuesdayMushroom omelet cooked in healthy oil
WednesdayBell pepper with cheese and eggs fillings
ThursdayTake full-fat yogurt with Keto granola
FridayBaked avocado egg boats
SaturdayCauliflower toast topped with cheese and avocado
SundayCoconut milk chia pudding topped with coconut and walnuts
  • Keto Lunch Recipes for Beginners

 

Days

Meal

MondayTake a bunless burger and top it with mushrooms, avocado, cheese, and greens.
TuesdayTuna salad, celery, and tomato with greens.
WednesdayTake arugula salad with hard-boiled eggs,  avocado, turkey, and blue cheese.
ThursdaySteak bowl with cauliflower rice, avocado, cheese, salsa, and herbs.
FridayCaesar salad with chicken
SaturdayBunless salmon burgers topped with pesto
SundayCobb salad made with hard-boiled eggs, greens, cheese, avocado, and turkey
  • Easy Keto Diet Dinner Recipes for Beginners

 

Days

Meal

MondayCook pork chops and green beans in olive oil.
TuesdayRoast a chicken with sauteed broccoli and cream sauce.
WednesdayGrill salmon with spinach sauteed in sesame oil
ThursdayBison steak with cheesy broccoli
FridayPork chops with vegetables
SaturdayMeatballs served with zucchini noodles and Parmesan cheese
SundayCoconut chicken curry

We make a chart considering both meat and vegetables because it is challenging to follow and maintain only vegetarian keto-diet. When you go with both options, you have various meals and flavors to plan your keto diet and live a healthy lifestyle.

Benefits of the Keto Diet

Undoubtedly, many people think that the keto diet increases the chances of heart disease and cholesterol. However, many scientists have claimed that the diet benefits the human body’s health. There are many benefits of the keto diet meal.

Following are some benefits of the keto diet.

  • Reduced Appetite

Hunger is the most prominent factor that should be controlled well when dieting. In fact, many people leave the diet in between just due to uncontrollable hunger. But with the ketogenic diet, the intensity of hunger reduces automatically. Less intake of carbs and more intake of fats and proteins directly cut down calories from your diet. So, you can control hunger with a healthy keto diet.

  • Healthy Weight Loss

All nutritionists suggest cutting carbs from your diet if you want to lose weight. Research has found that a low-carb diet is more effective for weight loss than a low-fat diet. In fact, a low-fat diet with zero calories is less effective than a keto diet.

Furthermore, you can lose weight 2-3 times faster in the keto diet without being hungry. Similarly, you can observe significant differences in 1 or two weeks of keto diet.

A low-carb diet helps you eliminate excess water from your body. It also decreases the level of insulin in the human body. Therefore, it is an excellent technique to lose weight within 1 or 2 weeks.

  • Significant Fat Lose from Abdomen

Fats are of different types. Each type and its location decides the related health issue. The two types of fats that cause obesity in men are discussed in the table below:

Fats

Specifications

Subcutaneous Fat

Location:

  • Lies Under Your Skin

Related Diseases:

  • Weber–Christian disease.
  • Lupus erythematosus panniculitis.
  • Sclerosing lipogranuloma.
Visceral Fat

Location:

  • Accumulates in your Abdominal cavity and around organs.

Related Diseases:

  • Inflammation
  • Insulin resistance
  • Metabolic Dysfunction

Both fats are harmful to health and are also challenging to lose. Keto diet is a good option for both health-damaging fats.

In fact, the keto diet is very effective against the abdominal Subcutaneous Fats. As you lose weight with the keto diet, the chances of heart disease and other related health issues also decrease.

  • Reduction in Triglycerides

Besides Subcutaneous Fat and Visceral Fat, another type of fat is Triglycerides. These are the fats that circulate in the bloodstream. The high level of Triglycerides in blood is one of the biggest causes of heart disease.

What increases the level of triglycerides in the bloodstream? It is not other than carb consumption. The risks are most high when you intake sugar in the form of fructose.

You can decrease your blood triglycerides by reducing the consumption of carb-rich foods. Moreover, a low-fat diet is one of the significant causes of increased triglycerides in the human body. Therefore, the keto diet is the best option for reducing Triglyceride fats in your body.

  • Increased HDL Cholesterol

HDL is a High-density lipoprotein. Biologists also name them Good Cholesterol. The opponents of HDL are Low-density lipoprotein. They are known as bad cholesterol.

Specialists say that the level of HDL should be high and the level of LDL should be low. The condition decreases the chances of heart disease in humans.

You can increase HDL in your body by taking more fats and cutting carbs from your diet. Therefore, the keto diet is good for increasing HDL in your body and decreasing the chances of heart attacks.

  • Reduced Blood Sugar and Insulin Levels

According to research, around 90% of the world’s population is affected by diabetes. High carb levels in the human body are one of the major causes of this disease. Therefore, keto diet is good for the health of diabetic patients.

Low-carb levels reduce blood sugar and insulin in the human body. Furthermore, nutritionists suggest a decrease in insulin intake by 50% when a diabetic patient starts a keto diet.

With a controlled diet, you can decrease or even eliminate the need of blood sugar medication from your life. Remember to consult your doctor when you start keto diet for healthy suggestions.

  • Controlled Blood Pressure

High carb level leads to elevated blood pressure. Furthermore, high blood pressure is a significant cause of hypertension, which leads to serious heart issues. Besides heart failure, it can also cause kidney and stroke failure.

By lowering carb intake, you can control blood pressure and eliminate the risk of heart and other diseases.

  • Good For Metabolic Syndrome Patients

Metabolic Syndrome is a disease that is directly connected to diabetes and heart diseases. Its symptoms are

  1. High triglycerides
  2. Abdominal obesity
  3. Elevated blood pressure
  4. Low cholesterol levels
  5. Elevated fasting blood sugar levels

The Keto diet is effective against all these symptoms. You can eliminate all these symptoms and even metabolic syndrome with a healthy keto diet.

  • Effective Against Brain Disorders

Sugar is mandatory for the proper working of the brain. Therefore, the liver converts protein into glucose when you don’t take enough carbs.

Furthermore, the brain burns ketones produced during starvation or in the condition when carb intake is very low.

Similarly, specialists have used ketogenic diets for patients with epilepsy. Their disease was unbeatable even for drugs, but the ketogenic mechanism responded dramatically.

According to a study, 50% of epilepsy children experienced a reduction in the number of seizures. However, 16% eliminated the disease completely. All credit goes to keto diet.

Drawbacks and Risks of Keto Diet

Undoubtedly, the keto diet is good for the human body, but it can be worse if it continues for the long term. Following are some drawbacks and risks of a healthy keto diet meal menu:

  • Keto Flu

When you start keto diet, you may be hit by keto flu. The major symptom of this illness is flu. You can experience keto flu because your body tries to adapt to a new carb-free or carb-little eating routine.

Furthermore, your body can enter into the situation of ketosis. It is a condition in which you can feel digestive issues, leg cramps, and bad breath. Ketosis may be good and normal at the start of keto diet, but it is not good for everyone.

  • Weight Regain

Have you ever noticed you regain weight when you leave the gym or workout? The same is the case with the keto diet. It is effective till you continue with it. When you stop dieting, you may regain weight.

  • Keto Diet Suitability

Keto diet is not good for everyone. Specialists do not recommend it to people with liver disease, kidney disease, or diabetes. If you are already having some health issues, you must consult your doctor before starting a keto diet.

  • Low Fiber and Vitamin Intake

The amount of vitamins and fiber is low in vegetables, grains, and legumes. Therefore, your body function may disturbed due to improper intake of essential nutrients.

  • Increased Bad Cholesterol or LDL

The Keto diet mainly contains saturated fats and trans fats. When you eat fat in excess, it may increase the level of LDL in your body. The increased level of LDL can lead to cardiovascular problems.

Tips for Keto Diet

In recent years, keto diets have become popular in society. If you are also going to start a keto diet, you must follow the below tips for effective and harmless results:

  • Get to Know What is Keto Diet

Everybody has a different body tone and a healthy lifestyle. Before the keto diet, you must understand what your body needs and what plan will be suitable for you. It is essential to understand how your body will react when you eliminate carbohydrates from your diet.

When you start a keto diet, keep your speed as slow as possible. Never rush for quick results since it can damage your body and even put you in bed. Move to the next step of the stairs every week.

For instance, you can decrease 2 grams of carbohydrates from your diet on the first day. Make your target to bring it to 50 grams. Gradually, move towards the target for outstanding results.

  • Load Your Kitchen and Fridge With Keto-Friendly Foods

You cannot maintain your keto diet chart until you have enough stock in your kitchen and fridge. Your food must be enriched with proteins and fats.

Food that you stock includes:

  1. Avocado
  2. Nuts and seeds
  3. Cheese in moderation
  4. Non-starchy vegetables
  5. Olive, canola, and peanut oils
  6. Beef, pork, poultry, and seafood
  • Remove Marks of Carb-Foods From Your House

When you see something yummy, you may break the rules of your keto diet. Therefore, it is essential to clean your house from carb foods.  The products will include:

  1. Milk and yogurt
  2. Bread, cereal, and pasta
  3. Rice, quinoa, and couscous
  4. Sugar, honey, and molasses
  5. Regular soda pop and fruit beverages
  6. Cakes, pies, cookies, and other desserts
  7. Starchy vegetables like peas, potatoes, and corn
  8. Legumes like lentils, black beans, navy beans, and red beans
  • Dodge Keto Flu

When you are passing through ketosis, ensure you take plenty of water. Furthermore, if you have serious symptoms, you can go to your physician for professional suggestions.

Final Words

The Keto diet is a meal plan in which you can take in excess fats and proteins but not carbohydrates. Your fat intake should be 70–75%, protein intake should be 15–20%, and carb intake should be only 5–10%. The Keto diet is beneficial in different terms. Firstly, it can help you lose weight. Secondly, you can control your blood pressure and sugar level following the keto diet plan. It can also increase HDL and decrease LDL in your body. Above all, you can reduce the chances of heart issues following the keto diet menu. Undoubtedly, the keto diet is a good practice but can also be bad for some people, like for liver, kidney, and heart patients. So consult your specialist to make a proper keto diet meal plan and start following it for weight loss.

Get Quick Answers

FREQUENTLY ASKED QUESTIONS

Yes, you can intake carbs in small amounts. Remember to monitor your intake so it does not damage your diet.
Keto diet is simply not for pregnant women. There is no need to limit nutrition when you are pregnant. It can damage your and your body’s health.

The Keto Diet is generally considered safe for most people. However, certain individuals, such as those with specific medical conditions, should consult with a healthcare professional before starting the diet.

 

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