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Most of what you eat is fat, whether that’s unsaturated fats like nuts, seeds, and avocados, or saturated fats like butter and coconut oil. Just follow along with the free Keto meal plan for the first 2 weeks. But it is not known if the same applies for those with insulin resistance or diabetes.

Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella). Vegetarians can also eat eggs and some forms of dairy as part of the diet.

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See our keto foods guidelines   Do I have to count calories on a keto diet? A systematic review and meta-analysis [strong evidence] ↩ There are no high-quality RCTs testing this hypothesis. For example, skip breakfast and only eat during 8 hours of the day, fasting for 16 hours (i.e.

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No need to pre-whip the heavy cream - just throw everything into a bowl and mix! Egg-based meals are also a great option, such as an omelet or eggs and bacon.

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But as an anecdote it’s of course very weak evidence. ↩ Although there are no strong clinical trials testing this hypothesis, here are three fairly typical stories [very weak evidence]: ↩ Journal of Cerebral Blood Flow & Metabolism 2017: Inverse relationship between brain glucose and ketone metabolism in adults during short-term moderate dietary ketosis: A dual tracer quantitative positron emission tomography study [weak evidence] ↩ Learn more in this review article, which has a lot of background information: Critical Care 2011: Clinical review: ketones and brain injury [overview article; ungraded] ↩ This is something that is often reported by people on a keto diet [very weak evidence]. 5g net carbs Lunch: Spinach Frittata with Prosciutto and Peppers with spinach salad; 6g net carbs Dinner: Stuffed Spaghetti Squash Lasagna Boats with Meat; 8g net carbs Snack: Texas BBQ Pork Rinds; 1g net carbs Snack: Keto Peanut Butter Cups; 2g net carbs Total net carbs: 19. Nuts and seeds -Pecans, macadamia nuts, brazil nuts, flaxseeds, chia seeds, pumpkin seeds, sesame seeds. (Check out our article on the best nuts for keto) Vegetables – Broccoli, cauliflower, asparagus, leafy greens, bamboo shoots, tomatoes, and eggplant. (See this complete low-carb vegetable list) Fruits – Raspberries, blackberries, cranberries, strawberries, watermelon, avocados, lemons, plums, clementines. (Read our guide on the best keto-friendly fruits) Beverages – Diet soda, sparkling water, seltzer, unsweetened coffee or tea, bulletproof coffee, hard liquor, unsweetened nut milks Sweeteners – Stevia, erythritol, xylitol, monk fruit, yacon syrup. (Learn more about these keto sweeteners in this article) Flours – Almond flour, coconut flour, ground flax, psyllium husk. You may also feel a metallic taste in your mouth. Unfortunately, there’s no long-term data on ketogenic diets versus other diets. Lunch: Beef stir-fry cooked in coconut oil with vegetables. Only low-carbohydrate fruits and vegetables are allowed, which excludes bananas, potatoes, peas, and corn. How to Use This Free Keto Meal Plan We’ve designed this free Keto meal plan to be as easy to use as possible.

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See Also
Keto Diet Meal Plan to Build Muscle
7 Day Aldi Keto Meal Plan
Affordable Keto Diet Meal Plan

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