What foods are suitable for the Keto diet?

FOODS TO AVOID
Any food that’s high in carbs should be limited. Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.

Grains or starches: wheat-based products, rice, pasta, cereal, etc.

Fruit: all fruit, except small portions of berries like strawberries

Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.

Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.

Low fat or diet products: low fat mayonnaise, salad dressings, and condiments

Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.

Unhealthy fats: processed vegetable oils, mayonnaise, etc.

Alcohol: beer, wine, liquor, mixed drinks

Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

FOODS TO EAT
You should base the majority of your meals around these foods:

Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey

Fatty fish: salmon, trout, tuna, and mackerel

Eggs: pastured or omega-3 whole eggs

Butter and cream: grass-fed butter and heavy cream

Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella

Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

Healthy oils: extra virgin olive oil, coconut oil, and avocado oil

Avocados: whole avocados or freshly made guacamole

Low carb veggies: green veggies, tomatoes, onions, peppers, etc.

Condiments: salt, pepper, herbs, and spices

It’s best to base your diet mostly on whole, single-ingredient foods.

A sample keto meal plan for 1 week
To help get you started, here’s a sample ketogenic diet meal plan for one week:

Monday
+ breakfast: veggie and egg muffins with tomatoes
+ lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
+ dinner: salmon with asparagus cooked in butter

Tuesday
+ breakfast: egg, tomato, basil, and spinach omelet
+ lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries
+ dinner: cheese-shell tacos with salsa

Wednesday
+ breakfast: nut milk chia pudding topped with coconut and blackberries
+ lunch: avocado shrimp salad
+ dinner: pork chops with Parmesan cheese, broccoli, and salad

Thursday
+ breakfast: omelet with avocado, salsa, peppers, onion, and spices
+ lunch: a handful of nuts and celery sticks with guacamole and salsa
+ dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday
+ breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
+ lunch: ground beef lettuce wrap tacos with sliced bell peppers
+ dinner: loaded cauliflower and mixed veggies

Saturday
+ breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms
+ lunch: Zucchini and beet “noodle” salad
+ dinner: white fish cooked in coconut oil with kale and toasted pine nuts

Sunday
+ breakfast: fried eggs with and mushrooms
+ lunch: low carb sesame chicken and broccoli
+ dinner: spaghetti squash Bolognese
Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

Healthy keto snacks
In case you get hungry between meals, here are some healthy, keto-approved snacks:

+fatty meat or fish
+cheese
+a handful of nuts or seeds
+keto sushi bites
+olives
+one or two hard-boiled or deviled eggs
+keto-friendly snack bars
+90% dark chocolate
+full-fat Greek yogurt mixed with nut butter and cocoa powder
+bell peppers and guacamole
+strawberries and plain cottage cheese
+celery with salsa and guacamole
+beef jerky
+smaller portions of leftover meals
+fat bombs

Keto tips and tricks
Although getting started on the ketogenic diet can be challenging, there are several tips and tricks that you can use to make it easier:

Start by familiarizing yourself with food labels and checking the grams of fat, carbs, and fiber to determine how your favorite foods can fit into your diet.

Planning out your meals in advance may also be beneficial and can help you save extra time throughout the week.
Many websites, food blogs, apps, and cookbooks also offer keto-friendly recipes and meal ideas that you can use to build your own custom menu.

Alternatively, some meal delivery services even offer keto-friendly options for a quick and convenient way to enjoy keto meals at home.

Look into healthy frozen keto meals when you’re short on time

When going to social gatherings or visiting family and friends, you may also want to consider bringing your own food, which can make it much easier to curb cravings and stick to your meal plan.ver meals

Compiled and penned by Crocus Media