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Dinner: Large green salad topped with sliced avocado, shrimp and pumpkin seeds. Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin. Too much dietary fat means your body won’t use body fat for energy. Bonus inspiration What if everything you knew about nutrition was wrong?

Protein on a low-carb or keto diet ↩ Diabetes 2004: Effect of a high-protein, low-carbohydrate diet on blood glucose control in people with type 2 diabetes [randomized trial; moderate evidence] ↩ Adding extra calories that you don’t need quite likely slows down weight loss. Take a skillet, put some butter on it, and then fry up the bacon. (Note: Some might argue that the butter isn’t needed.

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61 It can also help speed up weight loss and improve type 2 diabetes. According to a 2012 study, a keto diet may reduce fat mass, waist circumference, and fasting insulin levels. 21 More than 30 high-quality scientific studies show that, compared to other diets, low-carb and keto diets result in more effective weight loss. All you need is a commitment to eat keto for 28 days.

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Vegetarians can also eat eggs and some forms of dairy as part of the diet. You can set overarching goals, such as body weight, as well as smaller goals for each individual macronutrient.

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I’ve talked about this above, but just make sure to drink lots of water and don’t be afraid of adding salt to your food. The preparation time is just 30 minutes, and cooking takes almost 20 minutes or less. Below, we’ve prepared a list of foods to be included in your ketogenic meal plan including those you should steer clear of. Avocados: Whole avocados can be added to almost any meal or snack. Make a double batch of Ranch Dressing at the beginning of the week to have ready to go when you need it. How to Use This Free Keto Meal Plan We’ve designed this free Keto meal plan to be as easy to use as possible. Pecan nuts: 4 grams Brazil nuts: 4 grams Macadamia nuts: 5 grams Hazelnut: 7 grams Walnut: 7 grams Dark chocolate (<90%): 14 grams Aerosol cream (no added sugar): 6 grams Aioli: 0 grams Guacamole: 2 grams Salsa: 3 grams Soy sauce: 5 grams (Image credit: Bulk Powders) Keto diet meal plan: best keto supplements Should you feel the need to supplement your diet, there are plenty of keto-friendly supplement options on the market today. Nutrition X 2019: Effects of differing levels of carbohydrate restriction on the achievement of nutritional ketosis, mood, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence] ↩ This is based on consistent clinical experience of low-carb practitioners. [weak evidence] ↩ This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. Picking the serving portion of nuts is extremely important for your Keto Diet. My most successful days happen when I can grab a pre-made salad (I suggest prep up to 5 days in advance… we used containers like these) from the fridge and some ready to eat veggies (like sliced cucumbers or celery). You can also substitute any of cheeses in the recipes for other types of cheese that you may find on sale. SUMMARY Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits. Add an egg and avocado and some coconut oil to your meals.

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See Also
Basic Keto Weekly Meal Plan
Keto 7 Day Meal Plan
Meal Plan on Keto

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