#Keep it simple keto how to#
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FoodPlanner (free): This app allows you to browse the web for healthy recipes and download them into the app.There are a number of meal planning mobile apps available for download. 2,200 Calories Per Day: 7-Day Keto Meal Plan.1,600 Calories Per Day: 7-Day Keto Meal Plan.Perfect Keto offers two one-week easy keto meal plans for download: This will take away the stress of planning and selecting meals.

If planning your meals seems intimidating, you might consider following a meal plan.

Starches: Sweet potatoes, potatoes, parsnips, carrots, other starchy vegetablesĮasy Keto Meal Plans and Meal Planning Apps.

Legumes: Black beans, kidney beans, soybeans, lentils.

Fruit: Apples, mangoes, melons, oranges (berries can be consumed in moderation).

Grains: White and wheat bread, whole grains, oats, rice, quinoa, couscous, pasta.

#Keep it simple keto full#

Sugar: White sugar, brown sugar, honey, maple syrup (read the full list of keto-approved sweeteners).If they’re currently stocked in your cupboards, it may be best to throw them out, or donate any unopened packaged foods.īrowse our curated collection of fan-favorites and discover your new favorite snack or supplement. Avoid the grocery aisles containing the below food groups. To make your meal prep as simple as possible, it’s helpful to know which foods to avoid. Foods Not Allowed on a Keto Diet Meal Plan These pantry items are nice for keto treats or gourmet meals, but aren’t necessary for a weeknight dinner. Condiments: Salt, pepper, sugar-free herbs and spicesĭon’t get too caught up on specialty ingredients such as almond flour, coconut flour, packaged products with “keto” or “low-carb” on the label or keto-friendly sweeteners.Low-sugar fruits: Blueberries, strawberries, blackberries.Low carb vegetables: Leafy greens like kale, spinach, Swiss chard, mustard greens, lettuce green beans, cabbage, celery, mushrooms, zucchini, asparagus, broccoli, eggplant.Nuts: Keto nuts such as pecans, walnuts, chia seeds, macadamias.Dairy: Full-fat heavy creams, grass-fed butters, cheddar cheese, cream cheese, blue cheese, sour cream (skip any low-fat dairy products).Fats and oils: Olive oil, coconut oil, flaxseed oil, MCT oil, avocados and avocado oil, salad dressings made with these oils.Seafood: Salmon, tuna, trout, tilapia, halibut, crab, lobster, swordfish, pollock, cod, oysters, shrimp.Meats: Chicken (whole, thigh, breast), pork (shoulder, belly, loin), steak (hanger, flank, sirloin, chuck, filet mignon, prime rib), high-quality sausage, ground or hamburger meats (pork, beef, turkey, lamb), roast beef, ham, bacon, duck, eggs.When filling your shopping cart, stick to the items below. Focus on low-carb foods including meat, vegetables, and cooking fats, avoiding products advertised as keto muffins or keto ice cream. When you hit the grocery store for the first time, stick to the basics. Eat Whole Foods: Keto-Approved Grocery List

#Keep it simple keto how to#

Read on for some tips on how to build a keto diet plan. Having prepared meals stocked in your fridge will prevent you from grabbing carb-heavy snacks or takeout. Set aside one day per week to make your meals in advance.

On keto, follow the saying, “Cook once, eat twice.” Meal prepping helps save time, money, and energy. Keto Meal Prep: Foods to Eat and Avoid on Keto With no glucose available, your body burns ketones as its primary energy source, transitioning your body into a fat-burning state. This “starves” your body of carbohydrates, which would otherwise be converted into glucose in the liver.

On a ketogenic diet, you might only consume 30 grams of total carbs. 5-10% of calories should come from carbohydrates.20-25% of calories should come from protein.70-80% of calories should come from fat.Most people can enter ketosis following these macronutrient guidelines: Ketosis provides a host of health benefits, including weight loss and cognitive benefits. The purpose of the ketogenic diet is to put your body into a state of ketosis: burning fat (rather than carbs) for energy. But first, here’s a quick recap on the basics of a keto lifestyle. You’ll dive into keto tips, tricks, and recipes below. By meal prepping, planning your meals in advance, and having a stockpile of easy recipes to refer to, eating keto will become second nature. But don’t worry - the more you learn, the easier it gets. With this easy keto meal plan, a low-carb diet has never been easier.Ī ketogenic diet might seem overwhelming at first.