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Keto Diet Menu for Beginners
Jumpstart your ketogenic diet
The benefits of ketogenic diets are apparent: they help you lose weight, improve mental processes, and generally eliminate sugary foods and high-carb foods from your diet.
If only you could snap your fingers and have a meal plan. Well, with this menu, you have the next best thing, and following a keto diet has never been easier.
Refresher: what are keto diets?
Glad you asked. For those who haven't read our previous blogs, keto (short for ketogenic) diets are those specifically formulated to be low-carb high-fat. You read that right.
By reducing carbohydrate intake to near-zero levels, the keto diet forces your body to switch to an alternative fuel source: fat, the kind stored all over our bodies.
This metabolic state, called ketosis, has been shown to possess numerous health benefits, helping individuals lose weight without starving themselves and harnessing the power of ketones, the energy molecules released by the liver when it processes fat.
More on what is keto diet in our other blogs.
How to eat keto
The tenets of a ketogenic diet are simple.
It's an extremely low-carb diet, where you replace the typical carbohydrate intake with healthy fats.
Your total calorie intake should be about the same as a regular diet, but the low-carb high-fat diet properties will force your body to enter ketosis, where burning fat becomes the body's primary fuel source.
What can I not eat?
If you're trying to eat a strict keto diet plan, for weight loss or for other reasons, there are some ingredients you may be accustomed to that you'll have to avoid altogether.
No bread, no pasta, no rice, no sugary foods at all.
Because carbs from fiber are processed differently by the body, they are actually subtracted from your total carb intake. This number, total carbs minus carbs from fiber, is called net carbs and will allow you to eat small amounts of foods (like almonds) that contain carbs.
This may sound intimidating, and the transition can be slightly uncomfortable.
You're asking a lot from your body. As your body shifts gears, some experience mild flu-like symptoms: known as the "keto flu," this usually passes quickly.
It is always a good idea to speak to your healthcare provider when you're considering altering your diet, to find out is the keto diet safe for you.
You can add this Teriyaki-style Chicken to your diet:
Tender chicken breast strips in a sweet and savory teriyaki sauce made with coconut aminos, ginger, and garlic.
The Menu
It's time to get to the good stuff.
How do you make your healthy diet a delicious one?
Let's cover some options for all meals that are easy and creative, thanks to the brilliant minds at work in Kevin's kitchen.
Breakfast
Start your day off right with these satisfying breakfast options.
Prefer drinking your breakfast? This smoothie is full of nutrients and great fats from the avocado and fruit juice.
Exceedingly easy to make, this smoothie is a perfect keto breakfast option.
Try swapping ingredients or adding others, like almond milk!
Hint: find low-carb peanut butter for a tasty twist.
Craving something sweet? These waffles are a great example of how, with a bit of creativity, high-carb favorites can be brought into the keto diet.
The secret is cream cheese is the mix and a low-carb sweetener like monk fruit to top it off. You don't need carbs for a delicious breakfast!
Lunch
Middle of the day. What's gonna give you the nutrients you need to keep your energy up?
Try these fantastic Kevin's recipes and wonder no longer.
Tender chicken breast strips in a bright tomato curry made with coconut milk, ginger, and Indian spices.
Chicken Tikka Masala Tacos with Paleo Pickled Onions
These scrumptious tacos own their flavor to Kevin's Chicken Tikka Masala, giving this dish a unique twist.
Grain-free taco shells make this dish super keto-friendly!
These scrumptious tacos own their flavor to Kevin's Chicken Tikka Masala, giving this dish a unique twist.
Grain-free taco shells make this dish super keto-friendly!
Bulgogi Lettuce Wraps with Korean BBQ-Style Steak Tips
Steak, veggies, and Kevin's mouth-watering bulgogi sauce. There's a lot to love.
Works as an entrée or crowd-pleasing appetizer!
Steak, veggies, and Kevin's mouth-watering bulgogi sauce. There's a lot to love.
Works as an entrée or crowd-pleasing appetizer!
Fiesta Jar Salad
Looking for something a little lighter? This vibrant salad can be made ahead of time for a quick and filling meal.
Layers of flavor give this salad an exquisitely complex flavor!
Looking for something a little lighter? This vibrant salad can be made ahead of time for a quick and filling meal.
Layers of flavor give this salad an exquisitely complex flavor!
Dinner
Time to enjoy a delectable meal at the end of your day! Kevin's got you covered with these restaurant-quality dishes.
Chicken Marsala with Zucchini Ribbon Noodles
This Italian classic substitutes pasta for delicious zucchini noodles.
Easy to prepare, top with olive oil for a decadent keto meal!
This Italian classic substitutes pasta for delicious zucchini noodles.
Easy to prepare, top with olive oil for a decadent keto meal!
Fiery Mongolian Beef and Broccoli
No need for expensive takeout with this dish, bringing tons of flavor in a protein and nutrient-packed offering.
The soy-free sauce uses amines derived from coconut oil, along with ginger, lemon, and shiitake mushrooms!
No need for expensive takeout with this dish, bringing tons of flavor in a protein and nutrient-packed offering.
The soy-free sauce uses amines derived from coconut oil, along with ginger, lemon, and shiitake mushrooms!
Teriyaki Salmon
Fatty fish like wild-caught salmon is a staple in most keto diets. Topped with Kevin's guilt-free teriyaki sauce, this one is sure to be a favorite.
With a quick marinade and bake, this dish is super easy to make!
Fatty fish like wild-caught salmon is a staple in most keto diets. Topped with Kevin's guilt-free teriyaki sauce, this one is sure to be a favorite.
With a quick marinade and bake, this dish is super easy to make!
Snack-time
Between meals and need a boost? Keto-friendly snacks are here to play.
Beef Jerky
Smoked meat strips are a great keto snack: lots of protein and not a carb in sight.
Smoked meat strips are a great keto snack: lots of protein and not a carb in sight.
Garlic Chicken Dip
Slice some veggies and dig into this yummy Kevin's recipe.
Slice some veggies and dig into this yummy Kevin's recipe.
Nuts and Seeds You'll have to avoid some higher-carb varieties, like cashews and peanuts, but almonds, macadamia nuts, and pecans are great keto-friendly snacks.
Conclusion
With this guide to a keto beginner's menu, we've explored some truly delicious options you can make easily at home.
Rest assured, this is just the tip of the iceberg. Check out Kevin's keto recipes for more.
