A Simple Ketogenic Shopping List
A well-rounded ketogenic diet should include lots of fresh produce, healthy fats, and proteins.
Choosing a mixture of both fresh and frozen produce will ensure that you have a supply of keto-friendly vegetables and fruits to add to recipes.
The following is a simple ketogenic shopping list that can guide you when perusing the grocery aisles:
- Meat and poultry: beef, chicken, turkey, and pork
- Fish: fatty fish like salmon, sardines, mackerel, canned tuna, and herring
- Shellfish: oysters, shrimp, and scallops
- Eggs: organic or conventional
- Full fat dairy: unsweetened yogurt, butter, heavy cream, and sour cream
- Oils: olive, sesame, and avocado oils
- Avocados: a mixture of ripe and unripe avocados
- Cheese: Brie, cream cheese, cheddar, and goat cheese
- Frozen or fresh berries: blueberries, raspberries, and blackberries
- Nuts: macadamia nuts, almonds, pecans, and pistachios
- Seeds: pumpkin seeds, sunflower seeds, and chia seeds
- Nut butters: almond butter, sunflower butter, and peanut butter
- Fresh or frozen low carb vegetables: mushrooms, cauliflower, broccoli, greens, peppers, onions, and tomatoes
- Condiments: sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives, and spices
Its always worthwhile to plan your meals ahead of time and fill your cart with the ingredients needed for a few days worth of healthy dishes.
Plus, sticking to a shopping list can help you avoid foods that dont fit within your nutrition plan.
Keto Dinners For Beginners
Thinking of following the ketogenic diet to aid weight loss or for health reasons? These dinner recipes are quick to pull together, easy to make and are a great way to test out if the keto diet is for you. Its important to check in with your doctor or health professional before embarking on any new diet. For more info on the keto diet, check out our resources here.
Make these super-easy spinach taco shells with just five ingredients. Mexican gets the healthy green light!
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Week Of Keto Recipes Great For Beginners
Week of Keto Breakfasts
While breakfast is typically an easy meal, especially since pretty much everyone loves eggs, bacon, and sausageam I right?!
However, if you are anything like me, you do not want to get up and cook.
I can do scrambled eggs in the microwave with meat I cooked over the weekend mixed in but I have loads of pre-made breakfasts that are so tasty!
If you make the pre-made, it also makes morning clean up a breeze because you are just reheating.
So here are my faves, my go-to breakfasts:
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Crispy Keto Fried Chicken
Nothing beats crispy, crunchy fried chicken, and its even more tempting when youre short on time and find yourself ordering takeout for lunch. So give in to your cravings with this keto fried chicken recipe.
Besides being low in carbs and gluten-free, youll also find a secret ingredient beneficial for your weight loss efforts: cayenne pepper. The capsaicin in cayenne pepper may boost your metabolism, which is why it also made our list of the best foods for weight loss.
This recipe delivers over 41 grams of protein and 23 grams of healthy fats for less than one net carb per serving. Winner, winner chicken dinner!
What To Keep In Mind When Creating Your Ketogenic Meal Plan
If youve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means youll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says.
The remaining calories in the keto diet come from protein about 1 gram per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day, says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains.
One thing to remember: Its easy to get kicked out of ketosis, says Mattinson. Meaning, if you eat something as small as a serving of blueberries, your body could revert to burning carbohydrates for fuel rather than fat.
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Easy Sheet Pan Sausage And Peppers
For the ultimate quick-and-easy weeknight meal, break out this recipe for sheet pan sausage and peppers. Start roasting your veggies first, then add your sliced sausage to the sheet pan to finish cooking together. Youll have dinner on the table in 20 minutes.
Drizzle on some extra virgin olive oil or sprinkle on some parmesan to finish . This one-pan meal delivers 27 grams of protein and 15 grams of fat per serving for just 281 calories and five net carbs.
What Is The Keto Flu And The Symptoms
When starting the keto diet, it takes your brain and other organs time to adapt to using this new fuel.
Losing a lot of water and sodium is the reason some people have unpleasant symptoms of keto flu.
An individuals response to the keto transition varies widely from person to person.
Some people feel normal or just slightly fatigued.
Other people develop more intense symptoms for a few days.
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Creamy Tuscan Garlic Chicken
Image and recipe from therecipecritic
The amazing creamy Tuscan garlic chicken with garlic sauce, spinach, and sun-dried tomato.
A quick meal that will get prepared in just 30 minutes or less.
Full-filling keto meal and one of the best keto recipes ever.
A perfect keto dinner idea. Serve it over pasta or have it as a side dish.
Get the recipeTheRecipecritic.com
Main ingredients: Chicken breasts, chicken broth, heavy creme, garlic powder, Italian seasoning, sun-dried tomatoes, spinach, and parmesan cheese.
Green Keto Blueberry Avocado Shake
This is a big, satisfying, clean green power keto shake that’ll stifle your hunger pangs without impacting your blood sugar. Avocado and coconut milk produce longer-lasting levels of energy because they are both loaded with healthy fats. This is the basic principle behind diets like keto and paleo, which advocate consuming high levels of these types of fats so that you don’t need to rely on refined carbs or sugars to power you through the day.
Get our recipe for Green Keto Blueberry Avocado Shake.
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Easy Keto Chicken Salad
There are several reasons our easy keto chicken salad remains one of our top-rated recipes. First, this recipe makes six servings, more than enough for weekday lunches. And you can slash your meal prep time by using rotisserie chicken instead of baking chicken breasts from scratch.
It also contains two of the best foods for weight loss: celery and pecans. You can switch these up to keep boredom at bay by experimenting with additions like walnuts, almonds, cucumber, or hemp seeds. You can even swap tuna for chicken.
A one-cup serving as pictured only costs 279 calories for 19 grams of healthy fats, 25 grams of protein, and less than one gram of net carbs.
Enjoy with lettuce wraps, on keto cloud bread, or over a salad.
Smoky Paprika Roast Chicken With Savory Green Beans
The formula for a keto dinner isn’t as complicated as you might think. Protein and vegetablesespecially made in the oven and dressed up with some spices, good-quality oils, and herbsis really the winning combo, and a versatile one, too, because you can tailor it to your liking, as well as to the ingredients in season in your area. One such dinner is this classic pairing of roast chicken with green beans. Simple to make but and with a rather short shopping list, it’s bursting with flavor and texture.
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Slow Cooker Mexican Chicken Soup
This is one of my favorite low carb crock pot recipes. Its super easy to meal prep and can cook for the entire day while you go about your business. Combining tomatoes, red pepper, shredded chicken and two different types of cheese, this cheesy, indulgent dish is perfect for those craving something hearty while still being keto-friendly.
Use chicken thighs to give it even more flavor.
Crock Pot Pumpkin Soup
This keto crock pot recipe is the ultimate recipe for a busy work week just toss everything into the crock pot and go about your business. It only requires a handful of ingredients, and many of them you probably already have on hand! Its also paleo, Whole30 and gluten free, making it perfect for those watching what they eat.
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Zucchini Noodles With Bacon Vinaigrette
This keto recipe gives us major pasta-for-breakfast vibes . Creamy from the poached egg, peppery from the radish slivers, and bacony from the, well, bacon, it’s a symphony of flavors similar to those in spaghetti carbonara. Rendered bacon fat gets a splash of sherry vinegar and some mustard to create the perfect keto sauce base for tossing zucchini noodles.
Get our recipe for Zucchini Noodles with Bacon Vinaigrette.
Now Youre Ready To Start A Keto Meal Plan
Whatever your reasons for wanting to start a low-carb diet, youre more than prepared to crush your new keto life with todays guide in your back pocket.
Once you figure out your macros, its all about finding low-carb foods you like to meet your goals. Use this keto meal plan to get started and then use the cheat list of approved keto foods to create your own winning meal plan.
Toss in a few supplements to boost your health and your bodys fat-burning potential and youll be well on your way to feeling and looking better.
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Crock Pot Beef And Broccoli
This is one of the easiest low carb crock pot recipes to prepare. This crock pot beef and broccoli is packed with both meat and plant based proteins and nutrients that are low carb and good for a keto diet.
Serve with zucchini noodles or cauliflower rice to make this meal even healthier! We have a list of the best low carb alternatives for rice you can use!
For Improved Workout Performance: Targeted Ketogenic Diet
The targeted ketogenic diet is ideal for maintaining exercise performance, and therefore best for athletes or those who maintain a high activity level. How does it work? TKD allows for glycogen resynthesis without interrupting ketosis for extended periods of time.
To follow TKD, use these guidelines:
- Consume 25-50 grams of carbs per day
- Consume highly digestible carbs 30 minutes to one hour prior to exercise
- Consume high amounts of fats and moderate amounts of protein
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Cauliflower Hash Browns Slow Cooker Breakfast Casserole
What I personally love about this recipe is that its the perfect breakfast dish for the entire family. Not only does it make a huge batch, but its totally budget friendly, and its filled with healthy, low-fat ingredients like turkey sausage, eggs, and cauliflower.
This recipe is perfect for when you need to feed a crowd.
Instant Pot Cauliflower Mac And Cheese
Macaroni and cheese is a classic dish that has two important ingredients: macaroni and cheese sauce. Clearly a dish where you substitute macaroni with cauliflower couldn’t be called “mac and cheese” simply by nature. So while it technically isn’t true mac and cheese, this Instant Pot cauliflower mac and cheese is strikingly similar to the real thing and is the perfect alternative for anyone trying to go low carb.
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Keto Philly Cheesesteak Casserole
Your search for the perfect midweek casserole is over. Tuck into a hearty dinner with this keto Philly cheesesteak casserole recipe!
Made with ground beef, this version comes together in no time. The cream cheese makes it hearty and comforting while the provolone layer on top adds a crispy, satisfying texture.
Instant Pot Bolognese Sauce
Did you know one of Jenna Jameson’s fave meals is bolognese?
Per serving: 191 calories, 8.5 g fat, 12.5 g carbs, 6.5 g sugar, 0.5 g fiber, 12 g protein.
Is there a more perfect October dinner than pumpkin soup? Definitely not.
Per serving: 120 calories, 9 g fat , 7 g carbs, 2 g sugar, 786 mg sodium, 2 g fiber, 2 g protein.
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Slow Cooker Salmon With Lemon And Dill
Yes, you can cook fish in a slow cooker, and it tastes great! Salmon is a delicious keto staple because its low in carbs, high in good fats and high in protein. You only need salt, pepper, olive oil, lemon, garlic and dill to prepare this tasty salmon.
This keto staple is perfect for your guests and friends, especially if theyre Whole30 and paleo.
Macadamia Nut And Pepita Trail Mix
If you’re just starting out on the keto diet, it can be tricky to plan out your meals for the week. There are pretty standard rules about what you can and can’t eat on the keto diet. But if you haven’t prepped recipes for this specific diet yet, you might not know where to start with the list of keto-friendly food. We’ve got you covered, though, with recipes like this keto trail mix.
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Instant Pot Keto Cheeseburger Soup
Typically, cheeseburger soup consists of the following delicious ingredients: ground beef, cheese, and potatoes. But what if you’re attempting the keto diet and can’t have those extra net carbs? Whether you’re attempting the keto diet, or simply looking for more low-carb meal ideas, this Instant Pot keto cheeseburger soup is perfect to have for dinner throughout the week.
Get our recipe for Instant Pot Keto Cheeseburger Soup.
Peaches And Cream Fat Bombs
These flavorful peaches and cream fat bombs combine the freshness of peaches with creamy, healthy fats found in grass-fed butter and cream cheese. This nut-free and sugar-free recipe is also perfect for people with nut allergies.
Making a batch of 24 takes just 10 minutes. And each peaches and cream fat bomb clocks in at 43 calories and less than one net carb.
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Instant Pot Pork Chops
Pork chops are juicy, tender, and full of flavor when cooked properly . Plus, each chop is loaded with 25 grams of protein and only 289 calories when prepared.
So this recipe for Instant Pot pork chops will make you a forever fan. And if you dont have a pressure cooker, you can also make them in a slow cooker.
Pair these boneless pork chops with green beans, broccoli, or creamy garlic mashed cauliflower potatoes for an easy weeknight meal.
Favorite Keto Diet Calculator
Run by the Charlie Foundation, this calculator can be helpful when youre using keto as a therapy to help manage a medical condition. The calculator helps estimate calorie needs based on weight, assists in determining a macro ratio and macros needed per meal, and can calculate macro numbers on the basis of meals and snacks you enter into the system. Also takes into account fluids, supplements, and medications.
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Keto Low Carb Pizza Casserole
This Low Carb Pizza Casserole is my favorite recipe ever. Packed with all of the flavors of pizza, sauce, pepperoni, sausage, mushrooms, peppers, and lots and lots of cheese, this delicious pizza casserole skips the traditional pasta and substitutes it cauliflower. It is a keto-friendly casserole dish with easy to make at home and gluten-free!
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For Fat Loss And Overall Health: Standard Ketogenic Diet
The standard ketogenic diet is the most common approach to keto, and the most highly recommended method for beginners. Those who follow SKD are typically looking to achieve weight loss or fat loss. You might also be looking to improve certain symptoms related to depression and mental health, inflammation, and cholesterol levels.
The basic rules for SKD are:
- Limit your carb intake to 20-50 grams of net carbs per day
- Consume moderate amounts of protein
- Consume high amounts of fat
An intake of 30 grams of net carbohydrates or less will typically induce ketosis.
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Ready To Make A Lasting Change
A healthier you, wherever you are.
7. Easy keto biscuits and gravy from Hey Keto Mama
If youre more of a sweet breakfast person, weve got good news: You dont need to say goodbye to French toast and pancakes on keto.
Coconut and almond flours come to the rescue in these healthy keto weight loss recipes.
8. Keto French toast from My Keto Kitchen
9. Keto blueberry muffins from I Breathe Im Hungry
10. The best almond flour keto crepes from Wholesome Yum
11. Fluffy almond flour pancakes from Low Carb Yum
Easy Keto Recipes For Beginners Breakfast
For making delicious and quick breakfasts have one waffle maker and a muffin tray if you still do not own it.
Main ingredients: Eggs, cream cheese, swerve, butter, cinnamon.
Image and recipe by heyketomama
I just love sandwiches.
Not only it is fulfilling but it also tastes so good with a bullet coffee. Oh, you dont know about bullet coffee. Do not worry, will come to it later.
I found this recipe on Heyketomama and instantly tried and loved it.
Get the recipe
Net Carb: 4 Gm
Main ingredients: Egg, sausage patties, cream cheese, avocado, cheddar, and sriracha.
Image and recipe by ketosizeme.com
Net carbs: 3g
The blueberry and lemon muffins are so refreshing.
I just love it.
These muffins are really sweet and satisfying.
This only takes 5 mins to whip up and 30 mins to bake.
Main ingredients: Almond flour, whipping creme, eggs, butter, stevia, baking powder, blueberries, and lemon extract.
Try out:
Image and recipe by InspectorGorgeous.com
An easy recipe for delicious Almond Butter waffles.
These are a great way to start your day off on the right foot, and theyre packed with protein!
The recipe is so simple that anyone can do it.
Cook time: 5 Minutes
With almond butter and beaten egg, you just cannot resist this crispy waffle.
The astonishing fact is, it contains only 1 net carb.
Check out this simple recipe from InspectorGorgeous.com
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