Planning Keto Meals
Wondering what to eat for ketosis or Atkins Induction? Learn which low carb foods are safe and plan easy keto meals. We re-designed four, low carb favorites using the perfect keto macro balance.
- Atkins Keto Food Pyramid
- How to plan perfectly balanced keto meals
- 4 Printable ketosis recipes
Ketosis meals are made from healthy high fat foods, moderate amounts of protein and very few carbs. All choices on the printable list of 180 keto foods are safe to use in your keto meal plan.
Ketosis meals are slightly different from the typical low carb plate. Keto meals are comprised mainly of fat and have more fiber than most low carb meals.
Because carbs are extremely limited, keto recipes use fruits and vegetables to fill the carb quota. This low carb keto food pyramid shows food portions and their importance.
Keto Food Pyramid
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Your keto meal plan focuses on healthy sources of fat, like organic grass-fed butter, and almond, flax, olive or coconut oils.
Ketosis recipes often include avocado, coconut, ghee, nuts and seeds, eggs and salmon. Include only the healthiest fats during keto.
Extra Virgin Coconut Oil
Eating fats from coconut or MCT oil products sheds even more stored body fat.
Coconut oil is essential for rapid fat-burning. Fats from coconut oil aren’t stored. Instead, coconut oil fats are used immediately for energy.
Extra Virgin Coconut Oil is one of the healthiest sources of fat for your low carb diet. It’s also your new rapid fat-burning secret.
Performance MCT Oil
Triple filtered, pharmaceutical grade, BPA-free container, USA-made, identical quality to the popular ‘Bulletproof’ brand.
Left Coast’s pure MCT oil is easier to absorb and digest than other brands. MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.
MCT oil is an easy way to increase your healthy fats. Add to salads, smoothies or flavored Bulletproof coffee for immediate, all day energy.
La Tourangelle Avocado Oil is all-natural, expeller-pressed, non-GMO and Kosher. La Tourangelle has a fruity roundness – great for both sweet and savory applications.
Fat is creamy, so adding texture is important. When you cut the carbs, you also cut the crunch. Bring back your crunch by using bacon, leafy green veggies, cauliflower and broccoli in your keto recipes.
Keto meal plans include only moderate amounts of protein. Extra protein converts to glucose, raises insulin and halts ketosis. Be careful.
A single serving of keto protein is the size of a deck of cards – about 4 ounces. Limit each ketosis recipe to one serving of protein.
Add small amounts of the lowest carb fruit to your keto meal plan – cautiously. Choose high fiber raspberries or blueberries, and measure portions carefully.
Technically, tomatoes and avocados are fruits, and highly desirable in keto recipes.
Veggies are a very important part of all keto meal plans. Low carb veggies are a huge source of vitamins and nutrients.
Popular keto veggies: bell peppers, bok choy, broccoli, Brussels sprouts, cauliflower, cucumbers and avocados / tomatoes (technically fruits).
Fiber does not spike insulin levels. High fiber foods are safe to eat during ketosis. When combined with fat in ketosis recipes, fiber suppresses appetite.
Testing for Ketosis
A measurable way to know if you’ve reached ketosis is ketone testing with strips. There are dozens of reliable brands. Check for the lowest prices: Keto Test Strips.
Keto test strips are an inexpensive way to know you’ve reached ketosis, but if the strip doesn’t register the presence of ketones, you can still be ketosis. Why is this?
- Sometimes urine samples are diluted from drinking lots of water.
- It’s also possible to burn away ketones during exercise.
Tip: Rely on eating the correct keto ratio of fat, protein and carbs, and use the keto testing strips as a “check-in.”
Use keto test strips to measure ketones, confirm ketosis and track your progress. Keto strips will help pinpoint the best range of net carbs to stay in fat-burning keto mode.
3 Day Rapid Keto Technique
Follow this rapid keto plan and reach ketosis over the weekend.
Easy Keto Meal Plan
These keto recipes work as snacks or main courses. Each keto recipe averages 500 calories, with 4-6% of total calories from carbs.
Here’s the keto nutrition breakdown expressed in grams.
Keto Meal Plan Macros
- Total Calories (all 4 keto recipes): 2,054
- Fat 154 (65%) Protein 146 (30%) Net Carbs 21 (5%)
Fast Keto Recipes
These simple keto recipes spotlight four low carb ‘tried-and-true’ favorites. Enjoy each keto meal alone or eat 3-4 in one day, depending on your total daily calorie limit.
Keto nutrition for each recipe is expressed in grams.
Keto Bacon Asparagus Cheddar Hemp Seed Omelet
Cal 508 Fat 44 (76.3%) Pro 24 (19%) Net Carbs 4.5 (4%)
In a skillet, brown two bacon slices, then set aside. Allow bacon to cool, then chop.
Add one tablespoon hemp oil to the bacon drippings in the skillet. Mix well.
In a bowl, combine chopped bacon, one ounce chopped asparagus, 1/2 tablespoon heavy cream, two eggs and one tablespoon hemp seeds. Stir well.
Heat the skillet and pour in the egg mixture. Cook on medium heat 4-5 minutes.
Flip the omelet once. Add 1/2 ounce grated sharp cheddar cheese and fold the omelet in half. Cook on medium heat to desired consistency, 5-8 minutes.
Plate the omelet and pour the oils from the skillet over the top.
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Keto Creamy-Spicy Sesame Beef
Cal 518 Fat 32 (55%) Pro 53 (41%) Net Carbs 4.5 (4%)
Brown one half pound 90% lean ground beef in a skillet. Add one tablespoon or more of water, as needed.
Season to taste with Mexican spices or taco seasoning (check label for carb count and measure carefully).
Mix thoroughly and simmer in a skillet, about 10 to 15 minutes.
Remove from heat and spread 2 ounces of shredded hot pepper cheese over the beef.
Mix 1/2 tablespoon sesame seeds with one ounce sour cream.
Serve the spicy seasoned beef with the sour cream mixture on the side or mix a measured amount right into the dish for a creamy texture.
Keto Sunflower Butter Salmon with Onions
Cal 491 Fat 31 (57%) Pro 44 (37%) Net Carbs 6 (6%)
Grill a four ounce salmon fillet to desired texture.
Cook a few finely sliced onion pieces in a hot skillet with olive oil until they reach a golden-brown caramel color.
Remove the onions from heat and set on the plate.
Heat one tablespoon sunflower seed butter and 1/4 teaspoon lemon juice in the skillet, stirring continually.
Rest the salmon on a small pile (about a half cup) of the lowest carb veggies.
Pour sunflower butter sauce over the salmon and veggies. Serve while hot.
Keto Avo Chicken Spinach Salad
Cal 547 Fat 47 (77%) Pro 26 (19%) Net Carbs 5.5 (4%)
Chop 1/4 large avocado, one ounce provolone cheese, four ounces cooked chicken, one cup of lettuce or kale, and one cup raw spinach.
Mix two tablespoons full-fat ranch dressing with one tablespoon grape seed, coconut or olive oil.
Place all veggies in a bowl and stir in the ranch and oil. Mix well until all ingredients are well covered.
Serve the chicken salad on a pile of fresh spinach leaves.
Garnish with slices of red onion (measure to avoid too many carbs) and speckles of tomato or red pepper.
Rapid Keto Plan for Women
The Keto Beginning is a highly recommended program – especially if you’re not ready for Atkins Maintenance phases or an increase in carbs every day.
Bust through plateaus, eat more carbs and uncover a life you love. Restore your weight, balance hormones and lift mood naturally.
This carb cycling keto meal plan slides you into fat-burning mode, without needing to go strict low carb.
If what you’re doing isn’t working,
…this is your chance to change your body, meet your goals and achieve the balance you’re searching for.