If you’re just starting and don’t know where to begin your diet from then this is the perfect guide on what to eat on the keto diet.
This guide is meant for everyone who’s starting out on the keto diet. There is something here for everyone, whether you’re vegetarian or a meat lover your needs will be covered in this diet plan.
Meal plans are the best way to start on this diet. You might even learn some new recipes if you’re already on the keto diet. There is many weeks’ worth of meal plans available here for you ranging from breakfast, lunch, and dinners that are specifically made for this diet. The exciting part in the plans is that these are the foods that you’re already familiar with and love to eat, they’re just re-invented to suit the specifics of a keto dieter.
What is allowed to eat?
All healthy and natural foods are encouraged in this keto diet as long as they are free from carbs. Some foods like butter and cream that are normally not allowed on diets can be eaten without worry.
A basic list is:
- Meat (Beef, Chicken and Pork any kind of meat basically)
- Fish (All kinds)
- Fats (Heavy Cream, Olive Oil, Avocado etc.)
- Vegetables (Non-Starch Veggies)
- Nuts (All kinds except Cashews)
What is not allowed to eat?
As this is a strictly low carb diet, you need to avoid all kinds of carbohydrates and glucose based foods. Try to avoid processed foods as well and start reading labels to check what the main ingredients are.
- Carbohydrates (Bread, Pasta, Potatoes anything that contains carbs)
- Low-Fat Dairy (Skimmed milk or Fat-free yogurts)
- Fruits (Bananas, Oranges, Apples, Grapes, Pineapples basically every fruit containing natural glucose)
- Packaged Foods (Chips, Cakes, Candy, etc.)
- Processed Foods (Hot Dogs, Salamis, Nuggets)
- Fast Foods (EVERY KIND EVER MADE)
2 Week Meal Plans
These meal plans work perfectly for amateurs as well as the pros in the keto diet. If you’ve just started out and don’t cook for yourself that often then here are some tips that will help you out on your keto odyssey.
- Try to cook 1 or 2 meals a day and make a meal out of your precious leftovers. You don’t need to cook a new meal every time, so you can save a serving from your dinner for lunch the next day.
- Skipping your breakfast is another trick for your diet as research shows that “This not only saves you time and money, it may also raise your ketone levels”
- You need to drink plenty of fluids and keep your salt intake to where it would normally be, this will prevent the symptoms of what is known as the “Keto Flu”
Breakfast: Protein-Stuffed Pancakes
Lunch: Asian Pumpkin Soup
Dinner: Indonesian Chicken Curry
Breakfast: Cheese and Bacon with an Egg
Lunch: Keto specific Tortilla with Ground Beef and Salsa (4 Servings)
Dinner: Keto Salmon Pie (4 Servings)
Full Meal Plans for Amateurs (Easy Mode)
This meal plan has everything that a beginner needs to get started on the diet. This guide is especially made for you if you’ve been wanting to start the diet but didn’t where to begin.
The meals are perfect for amateurs who have just started out on this diet because they are very easy to make and will teach you the basic gist of the kind of foods you need to prepare for yourself on the diet. For those of you that have just begun this diet, it should be kept in mind that you don’t need to be afraid of natural fats, and you will face some carb cravings because of the way our bodies have been programmed to get a “Hit” of sugar and starch.
When you cut out sugar and starches out of your diet, your blood sugar stabilizes and the amount of the fat-storing hormone insulin drops. This increases the rate of the fat burning and satiates your hunger, which in turn reduces the food intake and thus causes weight loss.
When you’ve got it figured out
Once you’ve figured out that you’re going to experience carb cravings when you start this meal, you’ll be well prepared for the diet and you won’t stray from your diet plan.
And, if you really don’t feel like cooking the easier solution here would be to get low-carb meals every day, you can try out keto meal deliveries to save you that extra time and work.
Breakfast: Boiled Eggs with Mayonnaise
Lunch: Keto Tex-Mex Casserole (4 Servings)
Dinner: Chorizo with Creamed Green Cabbage (4 Servings)
The amount of carbs and sugar some of our favorite fruits and vegetables contain, might make you wonder whether this diet is for vegetarians. If this is your concern then you don’t have to worry a tad bit. This diet caters the needs of everyone, even vegetarians.
Full Meal Plans for Vegetarians
There is a large menu of keto specific foods available for vegetarians so that they can maintain their vegetarian diet alongside their diet.
A simple rule is to avoid whatever grows underground and eat whatever grows above it. It is very easy to combine your vegetarian diet with the keto diet but by following this meal plan it becomes even easier.
Breakfast: Salad Sandwiches (1 Serving)
Lunch: Baked Celery Root with Gorgonzola (4 Servings)
Dinner: Baingan Ka Bharta
Some basic questions answered
Do I need to count my calories intake on this diet?
If you’re following a strict keto diet plan, you don’t need to worry about the calorie count.
As long as you’re limiting your carbs intake and consuming enough fats, your body will enter ketosis and will start to lose weight without the calorie count.
Can I drink alcohol on a keto diet?
Yes, you’re allowed to drink alcohol on keto diet long as the alcoholic beverage you’re drinking has a low carb count.
Vodka, rum, tequila, whiskey, and gin are okay to drink as they have 0 carbs. Just make sure you check the carb count of the juice or soda you’re adding to the drink.
What is the carb limit on keto?
The ideal amount of carb intake on the diet per day is 20-50 grams per day.
You will get into ketosis by consuming 50 grams of carbs per day but 20 grams will get you to the optimal levels of keto more efficiently and quickly.