Keto diet plan for free
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Avocado
Eggs
Coconut oil
Olive oil
Butter
Heavy cream
Almonds
Walnuts
Chia seeds
Flaxseeds
Beef
Chicken
Salmon
Tuna
Bacon
Spinach
Kale
Broccoli
Cauliflower
Zucchini
Bell peppers
Mushrooms
Cheese
Greek yogurt
Sour cream
Cream cheese
Pork chops
Lamb
Duck
Asparagus
Brussels sprouts
Cabbage
Radishes
Diet plan overview
The keto diet is a low-carb, high-fat diet that drives the body into ketosis, a state where it burns fat for fuel instead of carbohydrates. This diet is highly effective for weight loss and has also been used to manage certain medical conditions like epilepsy. It includes foods like meats, cheeses, nuts, and greens while strictly limiting sugars and starches.
Adopting the keto diet requires careful planning to ensure nutritional balance. It’s important to focus on healthy fats and avoid common pitfalls like excessive protein intake, which can kick you out of ketosis.
Foods to eat
Fats and Oils: Coconut oil, olive oil, butter, and avocado oil; high-quality and minimally processed.
Proteins: Fatty cuts of meat like ribeye, chicken thighs, salmon, and eggs; full-fat dairy like cheese.
Low-Carb Vegetables: Spinach, kale, cauliflower, broccoli, and zucchini.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds, consumed in moderation.
Dairy: Heavy cream, full-fat yogurt, and hard cheeses.
✅ Tip
Foods not to eat
High-Carb Foods: Bread, pasta, rice, and cereals.
Sugary Foods: Soda, candies, ice cream, and other sugary products.
Starchy Vegetables: Potatoes, corn, and other root vegetables high in carbs.
Most Fruits: Bananas, apples, oranges; berries are allowed in moderation.
Beans and Legumes: Chickpeas, lentils, and other high-carb legumes.
Main benefits
The keto diet plan promotes rapid weight loss by switching the body's energy source from carbs to fat, leading to ketosis. It has proven effective in reducing appetite and increasing fat burn. The diet also supports brain health through increased ketone production, which can enhance cognitive functions.
📊 Nutrient breakdown of the Keto diet (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs cooked in butter with spinach and mushrooms
- Lunch:Grilled chicken salad with avocado, olive oil dressing, and walnuts
- Dinner:Baked salmon with roasted asparagus drizzled with olive oil
- Snack:Handful of almonds
Day 2
- Breakfast:Greek yogurt topped with chia seeds, flaxseeds, and sliced almonds
- Lunch:Spinach and bacon salad with a creamy sour cream dressing
- Dinner:Grilled steak with sautéed kale and mushrooms in butter
- Snack:Cheese slices with cucumber
Day 3
- Breakfast:Keto-friendly smoothie with coconut oil, spinach, avocado, and heavy cream
- Lunch:Tuna salad stuffed in bell peppers with a side of walnuts
- Dinner:Pork chops cooked in olive oil with roasted Brussels sprouts
- Snack:Celery sticks with cream cheese
Day 4
- Breakfast:Omelette with cheese, bell peppers, and mushrooms
- Lunch:Zucchini noodles with creamy alfredo sauce and grilled chicken
- Dinner:Baked duck breast with cauliflower mash
- Snack:Hard-boiled eggs
Day 5
- Breakfast:Almond flour pancakes topped with butter and sugar-free syrup
- Lunch:Caesar salad with grilled chicken and a creamy Caesar dressing
- Dinner:Beef stir-fry with broccoli and bell peppers cooked in coconut oil
- Snack:Kale chips
Day 6
- Breakfast:Spinach and mushroom frittata cooked in olive oil
- Lunch:Greek salad with feta cheese, olives, and grilled lamb
- Dinner:Baked chicken thighs with roasted cauliflower
- Snack:Walnuts and flaxseed crackers
Day 7
- Breakfast:Avocado breakfast bowl with eggs, bacon, and cheese
- Lunch:Cauliflower crust pizza topped with cheese, pepperoni, and mushrooms
- Dinner:Grilled salmon with a side of sautéed spinach in garlic butter
- Snack:Radish chips with salsa
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
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