Beginner’s Guide to Keto: Simple Meal Plan and Day of Eating If you’re new to the keto diet, we’ve gone ahead and made it even simpler for you to start.

 

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The ketogenic diet is all the rage for people who want to lose weight and improve metabolic health and have energy to burn. The keto diet alters your body’s fuel source, so you may face big changes. But for those who have never tried it, the low-carb, high-fat diet can seem radical. What do you eat? How do you make sure you are getting all the right nutrients? The good news is there is nothing so minute about starting a keto diet. With a few simple adjustments and some good go-to recipes — plus a dozen or so standards for almost instant gratification — you can eat well every day without breaking the bank, or feeling like you’re working overtime to feed yourself. This assist guide will answer all of your questions about what you can and can’t eat while losing weight with the ketogenic diet.

 

Understanding the Basics

The point of the keto diet is to reach something called ketosis, where your body burns fat instead of carbs for energy. To reach this goal, you will need to restrict your carbohydrate intake, often to fewer than 20 to 50 grams of carbs each day. No more bread, pasta, sugar or most starchy veggies! In fact, your meal plan should ideally generate more fats — healthy fats, that is, like those in avocados and nuts, and less carbs and a moderate amount of protein, in addition to a bounty of low-carb vegetables.

(Courtesy of Bulletproof 360) Stick with wholesome, unprocessed foods to best fuel your accomplishments. Think meat, fish, eggs, healthy oils, avocados and nuts, along with the biggest selection of fresh, green leafy vegetables and other non-starchy vegetables you can find. Don’t be afraid of fat, it’ll be your new best friend!

 

Simple and Delicious Keto Breakfasts

Figuring out what to eat for breakfast is one of the most difficult tasks for the new ketogenic dieter — who most likely is used to a high-carb breakfast of cereal, bread, muffins, oatmeal, and/or fruit. But fret not, as many other tasty choices abound to make you feel full and satisfied for the entire day.

 1. Creamy Scrambled Eggs with Avocado

There’s a reason why this favorite keto recipe is a classic. It’s easy, quick, and packs that perfect protein to fat ratio!

• What you’ll need: Two or three large eggs, one tablespoon of cream (or full-fat coconut milk), ¼ avocado (sliced), salt and pepper. You could also throw in a couple of handfuls of greens or a couple of handfuls of shredded cheese for added flavor.
• Instructions: Place the eggs, heavy cream, salt and pepper in a bowl and whisk together with a whisk. Melt some butter or coconut oil in a non-stick pan on low temperature. Pour in the egg and stir gently, not too creamy. Serve immediately with a little sliced avocado on the side.

2. Keto Smoothie

On busy mornings when you’re running out of time, a keto smoothie can be an ideal grab-an-go-meal. It’s a nice way to work in some healthy fats and fiber.

• What you’ll need: 1 cup unsweetened almond milk 1/2 avocado 1 scoop vanilla keto-friendly protein powder 1 tablespoon chia seeds A handful spinach
• Recipe Instructions: Place all ingredients into a blender, and blend until smooth. For a colder, thicker smoothie, add a few ice cubes.

 

Quick and Easy Keto Lunches

However, with the general nutzo pace of life in the western world, l Quick and very simple to make, these you can make ahead for great time savers. 

1. "Unwich" Lettuce Wraps

Now it’s ta-ta bread, hello big lettuce leaf wrap. Here is a refreshing, low-carb alternative that you can pretty much use however you like.

Ingredients Large romaine or butter lettuce leaves Your choice of deli meat (turkey, roast beef or ham slices) Sliced cheese Low-carb sauce, i.e., mustard, sugar-free mayonnaise or guacamole Number of servings Preparation time Time for preparation and cooking 1-2 10 minutes 5 minutes.

For a healthy version with these wraps keep it flat layered – over a lettuce leaf with your sheets of deli meat and cheese or sauce for the flavor. Roll it up tightly and enjoy. These wraps can also be used with other keto-compliant fillings, such as bacon, avocado and sliced bell peppers.

2. Tuna Salad Stuffed Avocados

It’s also very satisfying, loaded with good fat and protein.

• Ingredients : 1 can tuna (in water or olive oil) 2 tbsp mayonnaise 1 tsp chopped celery approximately 12 of a tsp salt pepper 1 ripe avocado.
• Recipe: Drain the tuna and combine the mayonnaise, chopped celery, salt and pepper. Cut the avocado in half, and take out the pit. Scoop the tuna salad into the center of each avocado half.

 

Satisfying Keto Dinners

It’s a moment to play and to toss in something to help feed your family and your soul.

1. Baked Salmon with Roasted Broccoli

A classic for a reason: easy, healthful and good.

• You will need: 1 salmon fillet 1 head of broccoli, florets removed 1 tbs olive oil 1 clove of garlic, minced Lemon slices Salt Pepper
• Method: Preheat the oven to 200 c (400 F). Spread all of the broccoli florets in one layer on a basking sheet, drizzle with olive oil, and season with salt and pepper. Transfer salmon fillet to same sheet with potatoes. Garlic minced, salt and pepper everything over the top and put sliced lemon over the top. Roast for 15 to 20 minutes, or until the salmon is flaky and the broccoli is tender-crisp.

2. Creamy Chicken and Spinach Skillet

It is a one-pan dinner for weeknights. It’s an emulsion, a thick, creamy protein- and nutrient-packed one.

• Ingredients: 1 lb boneless skinless chicken breasts (cut into cubes) 2 cups spinach 1 cup heavy cream 1/2 cup grated parmesan cheese 1 clove garlic (minced) 1 tablespoon olive oil salt and pepper
• Directions: In a large skillet over medium-high heat, add olive oil. Add the chicken and eggplants and cook until golden brown on both sides and cooked through. Remove the chicken to a plate and set aside. Add the garlic and spinach to the skillet, and cook until the spinach has collapsed. Add the heavy cream and the parmesan and stir. Simmer and allow to simmer 2-3 minutes or until the sauce is reduced and thickened. Return chicken to skillet and stir to coat. Add salt and pepper to taste.

 

Tips for Success

• Meal Prep is Your Bestie: If you’re trying to stay on track and not derail yourself on Big Game Sunday, then you better go ahead and do some meal prepping over the weekend. Pre-cook a batch of chicken or brown ground beef, chop vegetables, pre-portion ingredients for your smoothies.
• Stay Hydrated: Drink water all throughout your day. You may lose some electrolytes when you start keto, so it may be wise to put a pinch of salt in your water.
• Don’t Be Fat Phobic: Your body needs healthy fats to keep you fuelled on this diet. There is no need to fear the fat of avocados, nuts and seeds and good oils.

The thought of beginning a keto diet can be pretty intimidating, but when you’ve got a few super simple keto diet recipes up your sleeve, few pantry staples, and some solid emphasis on whole foods, you’ll easily end up with some tasty keto diet recipes on hand to help you keep on track with your health goals. Share and relax! ENJOY and GOOD LUCK getting through all those amazing looking dishes!

 

Any specific ingredients you have questions on or things you’re not sure what to eat?