What Is a Keto Diet?
A ketogenic (keto) diet is a nutritious, low-carbohydrate, high-fat diet that helps your body get used to using fat as fuel rather than carbohydrates. These meals are based on healthy fats, moderate protein, and almost no carbs, encouraging your body to enter a state of ketosis, which allows your body to burn fat for energy.
One helpful hint: Drink plenty of water all day long, and if you like having a hot beverage, go with black coffee or unsweetened tea; both are keto-friendly and will help you stay full throughout the day.
Monday
| Breakfast | Two eggs scrambled in butter, half avocado, and black coffee or unsweetened green tea. |
| Morning Snack | A handful of macadamia nuts. |
| Lunch | Grilled chicken breast over a fresh salad (lettuce, cucumber, olives, feta, olive oil). |
| Afternoon Snack | Cheddar slices on a stick of cucumber. |
| Dinner | Garlic butter asparagus with oven-baked salmon. |
Tuesday
| Breakfast | Omelette with cheese and mushrooms prepared in butter, a few cherry tomatoes on the side. |
| Morning Snack | Cream Cheese and celery sticks. |
| Lunch | Beef burger with cheddar, avocado, lettuce, and tomato on a bun. |
| Afternoon Snack | 1 boiled egg. |
| Dinner | Roasted chicken thighs and buttery broccoli. |
Wednesday
| Breakfast | Chia seeds and chopped walnuts added to full-fat plain Greek yoghurt. |
| Morning Snack | Very few pecans! |
| Lunch | Tuna salad with mayonnaise, celery, cucumber and mixed leafy greens. |
| Afternoon Snack | Slices of cucumber with mozzarella. |
| Dinner | Lamb chops (grilled) and roasted cauliflower in olive oil. |
Thursday
| Breakfast | Fried Eggs with avocado slices and grilled mushrooms. |
| Morning Snack | Mixed olives. |
| Lunch | Chicken Caesar salad, with plenty of parmesan and without the croutons. |
| Afternoon Snack | A few almonds. |
| Dinner | Garlic butter shrimp on zucchini noodles. |
Friday
| Breakfast | Omelette with spinach and cheddar cheese, black coffee or herbal tea. |
| Morning Snack | Guacamole cucumber slices. |
| Lunch | Turkey lettuce wraps with cheese, avocado, and mayonnaise. |
| Afternoon Snack | A few walnuts. |
| Dinner | Grilled meatloaf and buttered green beans. |
Saturday
| Breakfast | Two boiled eggs, avocado half and cheddar slices. |
| Morning Snack | Roasted pumpkin seeds. |
| Lunch | Grilled salmon with a spinach, cucumber and olive salad and olive oil dressing. |
| Afternoon Snack | Full-fat, plain Greek yoghurt. |
| Dinner | Roasted chicken thighs cooked in butter, sautéed cabbage. |
Sunday
| Breakfast | Egg muffins with eggs, cheese, spinach and mushrooms. |
| Morning Snack | Brazil nuts, a few. |
| Lunch | Grilled chicken, avocado salad and olive oil dressing. |
| Afternoon Snack | Cheese Cubes. |
| Dinner | Baked cod with creamy garlic spinach and roasted Brussels sprouts. |
Keto-Friendly Drinks
• Water
• Waiver sparkling water (no sugar added)
• Black coffee
• Green tea
• Herbal tea
• Sugar-free electrolyte water
Foods to Enjoy
• Eggs
• Fish, seafood, poultry, and eggs:
• Seafood, such as salmon, tuna, shrimp, and others
• Avocados
• Full-fat Greek yoghurt and cheese
• Olive oil, butter, coconut oil
• New and fresh vegetables such as spinach, lettuce, broccoli, cauliflower, cabbage, asparagus, zucchini, mushrooms, and green beans.
• In moderation, nuts and seeds (they are calorie-dense)
Certain foods should be limited or avoided.
• Tortillas and crackers
• Potatoes and sweet potatoes
• Sweets and fruit juice
• Sweets, cakes, biscuits and pastries
• Small amounts of fruit (berries OK in small amounts occasionally)
• Breakfast cereals
• Beans, lentils and chickpeas
This item contains 100% of your daily sodium RDA.
Keep These Tips in Mind for a Keto Diet
Here are some helpful tips to follow a keto diet.
• Eat as many whole, less processed foods as possible.
• Use one of the healthy fats (olive oil, avocado, nuts, or butter) as the base for each meal.
• Replace starchy sides with non-starchy veggies to keep carbs low.
• Drink plenty of water or use an electrolyte solution (add a little salt to your water if you are feeling sluggish and having headaches after the first week); with low-carb eating, water and electrolytes will be eliminated at a higher rate than normal.
• If you’re new to a keto diet, ease in slowly and consult a doctor first if you have any long-term health issues, including diabetes or kidney disease, because keto also changes the amount of insulin and medication you need; it should be monitored in these instances.
