A beginners guide to a full week of eating keto-friendly, planned out with recipes

frittata
You can dress eggs up a bunch of different ways.

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Keto breakfasts to start the day:


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If you’re a newbie planning your weekly keto diet plan, make the meals as easy as possible. A keto breakfast, for example, can take advantage of many classic breakfast foods, including eggs, bacon, sausage, and ham. Eggs are real winners in the keto world. They’re extremely versatile, easy to cook, and have just half a gram of carbs but 6 g of protein and 5 g of fat.

“Eggs have a lot of vitamins like vitamin A, B complex, D, K, E, calcium, and zinc,” says Ryan Weaver, a personal trainer and keto enthusiast. “That’s why eggs are an excellent choice for breakfast when you follow the keto diet. To avoid getting bored, you can try different ways of preparing the eggs—boiled, fried, or baked. Also, you can combine the eggs with different foods like bacon, ham, cheddar cheese, butter, mayonnaise, so you get a different recipe each day although using the same main ingredient.”

Egg-celent keto breakfast options include:

  • Frittatas and quiches
  • Hash with pork, kale, and eggs
  • Baked eggs in avocados
  • Omelet with sautéed spinach, mushrooms, sun-dried tomatoes, and goat cheese
  • Eggs scrambled with cream cheese, bell peppers, and spinach

Check out these 10 easy ways to add some flair to your scrambled eggs.

And good news for coffee addicts: you can still have your morning cup of joe. You’ll just need to adjust what you stir into it. Switch out flavored creamer for the real deal—full-fat heavy whipping cream, which has only 1 gram of carbs per tablespoon. If you want to give your java a jolt of sweet, stir in a low-carb sweetener that uses sugar alcohols. But if you can skip the sweet, even better. In time, you’ll retrain your palate to not crave a sugary start to the day.

Easy keto lunches:


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If you talk to keto aficionados, you’ll find many save leftovers from dinner for the next day’s lunch. Cook once, eat twice—your keto diet menu for lunch is solved. If you don’t like leftovers or if you’re craving something different for lunch, the mid-day meal can be as simple as a scoop of chicken salad. Or, hit the salad bar at a local grocery store and top a bowl of greens with some good-fat goodies. You can also try one of these simple keto lunches:

  • Salad with chicken, eggs, avocado, nuts, cheese with olive oil and vinegar or another favorite dressing
  • Rollups of lean, thinly-sliced deli meat wrapped around cheese and bell peppers or pickles
  • Tuna salad or egg salad, made with rich olive oil mayonnaise
  • Soup without pasta or beans
  • Cauliflower rice bowl with a grilled protein, cheese, dressing, olives, and nuts

“One of the best meal planning tips I’ve ever received is to structure breakfast and lunch so that you don’t have to think too much about it,” says Emily Bartlett, co-founder of Real Plans. “If you’re okay with repetition, it’s ideal to have a simple selection of recipes for breakfast—including some that can be taken on the go. For lunch, go ahead and use your leftovers with a fresh green salad, and be sure to include a dressing that you really love.”

Check out the 13 things doctors want you to know about the keto diet.

Simple, delicious keto dinners:


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Easy keto dinner recipes follow one very basic principle: lean protein, plus a low-carb vegetable side, plus a green salad. You can also mix things up with casseroles, salads, or other low-carb, high-fat dishes, such as:

  • Sausage ragu over sautéed zoodles (zucchini noodles)
  • Ground beef-stuffed peppers
  • Ham-and cheese-stuffed chicken breasts with loaded broccoli
  • Hamburger steaks with mashed cauliflower
  • Lettuce wraps with chicken, peanuts, and low-carb dressing

“A lot of folks find that batch cooking once or twice a week saves a tremendous amount of time and keeps you from spending every evening in the kitchen,” Weaver says. “When keto meal planning, you want to follow general good meal planning practices, like shopping for the week’s food all at once, which helps to save money, and prepping your vegetables when you get home. These 10 keto recipes are so good you’ll forget you’re on a diet.

Low-carb keto snacks:

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Snacks are a simple thing to add to your keto diet menu; they don’t have to be complicated, and they’re a great way to add healthy fats to your diet without increasing your carb count. Some homemade keto snacks include:

  • Cheese crisps
  • Bacon-wrapped jalapeño poppers
  • Fat bombs (a combination of healthy fats and flavorful ingredients, sometimes sweetened with keto-approved low-carb sweeteners)
  • Deviled eggs
  • Buffalo chicken dip made with cream cheese, mayonnaise, chicken, and buffalo wing sauce

Some store-bought snacks even work well for people eating a keto diet. They save you time and can be packed for snacks on the road. Some ideas include:

  • String cheese
  • Beef jerky
  • Olives
  • Iced coffee (cold-brew coffee with unsweetened almond milk)
  • Nuts