If you read about jump-starting your keto journey here, you are ready to go! But wait, what DO you eat on the keto diet?? We know we need to stay under 20 net carbs a day, but what exactly does that translate to in a day's worth of food (and we don't believe in starving on this diet!)? We have got you covered. Follow this 3 day meal plan to make your new keto lifestyle simple and successful.
1 cup prepared hot coffee
1 tbsp MCT oil
optional additives: dash of vanilla, cinnamon, himalayan pink salt, sugar-free syrups
Blend all ingredients well.
Strawberries and cream crepes
2 tbsp cream cheese
1/2 tsp cinnamon
1/4 tsp vanilla
1/2 tsp sugar substitute
1/4 cup sugar-free strawberry preserves
8 oz softened cream cheese
Blend eggs, 2 Tbl cream cheese, cinnamon, vanilla, and sugar substitute together until batter is smooth. Poor into hot skillet liberally buttered. Flip when just starting to brown. Cook other side until just starting to brown. Remove crepe and repeat until all the batter is used.
Stir strawberry preserves and softened cream cheese. Spread on warm crepe and roll up.
Net carbs: 4g / Fat: 102.3g / Protein: 36g
2 celery sticks
2 tbsp peanut butter - no sugar added
Top each celery stick with 1 tbsp peanut butter.
Net carbs: 5g / Fat: 16.2g / Protein: 8.6g
tuna cucumber boat
1 cheese stick
1 5 oz can tuna
1 tbsp chopped onion
3 tbsp full fat mayonnaise
2 tbsp chopped pickle
1/2 tsp mustard
1/8 tsp celery seed
1/8 tsp himalayan pink salt
ground pepper to taste
1 small cucumber, peeled
Combine and stir all ingredients except cucumber. Cut cucumber lengthwise and top with tuna salad.
Net carbs: .5g / Fat: 26.9g / Protein: 39.6g
1 Premier Protein chocolate shake
Net carbs: 1.4g / Fat: 2.3g / Protein: 22.5g
2 cups romaine lettuce, chopped
1/2 lb ground beef
1/2 onion, diced
1 tbsp taco seasoning
1/2 cup shredded cheese
3 cherry tomatoes, halved
1/2 avocado, sliced
full fat ranch or chipotle salad dressing
Saute ground beef, onion, and taco seasoning over medium high heat until onions are translucent and ground beef is browned throughout.
Place lettuce on a large plate, top with ground beef, cheese, tomatoes, dressing, and avocado.
Optional topping: pork rinds for added crunch.
Net carbs: 8g / Fat: 37.5g / Protein: 88.2g
Daily Total: Net carbs: 17.9g / Fat: 185.1g / Protein: 194.9g
bullet proof coffee
3 large eggs prepared to your taste
Hard boiled, sunny side up, over easy, scrambled
4-6 slices fried bacon
Net carbs: 2.4g / Fat: 66.8g / Protein: 51.8g
2 hard boiled eggs
2 oz black pepper jerky
Net carbs: 2 / Fat: 10.8g / Protein: 37.4g
(2) pickle and cheese stick wrapped in turkey
Net carbs: 6g / Fat: 17.3g / Protein: 30.4g
.5 cup guacamole
.5 cup Whisps cheese crisps
Net carbs: .5g / Fat: 70g / Protein: 90g
Pork chops in a mushroom cream sauce
1 boneless pork chop
2 tbsp butter
1/2 tsp himalayan pink salt
1/4 tsp pepper
1/4 tsp parsley
1 tsp crushed garlic
3 tbsp white wine
3 tbsp heavy whipping cream
1/2 cup sliced mushrooms
Melt butter over medium heat in a large skillet. Season pork chop with salt, pepper, and garlic on both sides, then fry in skillet for 2 minutes or until brown on both sides. Add wine and continue to cook for 6 minutes. Remove pork chop and cover with foil.
Add whipping cream, seasonings, and mushrooms to wine and cook on high heat for 5 minutes, stirring frequently, until sauce thickens. Return pork chop to pan and serve.
Net carbs: 2.1g / Fat: 48.7g / Protein: 69g
faux mashed potatoes
1/2 head cauliflower
2 tbsp cream cheese, softened
1/4 cup grated parmesan
1/2 tsp crushed garlic
1/4 tsp chicken bullion
1/8 tsp black pepper
2 tbsp butter
Cut cauliflower in small pieces. Boil in water for 8 minutes or until soft. Drain well and pat dry.
Using a blender or a hand immersion blender, puree cauliflower, cream cheese, parmesan, garlic, and bullion until it becomes the consistency of mashed potatoes. Stir in pepper, chives, and butter.
Makes: 3 servings
Serving size: 1
Net carbs: 2g / Fat: 17.2g / Protein: 10.7g
citrus green beans
1 tbsp orange zest
2 tbsp coconut oil
1 cup fresh green beans
1/4 tsp himalayan pink salt
Saute orange zest and almonds in olive oil over medium high heat for 1 minute. Add green beans and continue to saute until softened, about 5-8 minutes. Season with salt and lime juice.
Net carbs: 4g / Fat: 27.3g / Protein: 2.1g
Daily Total: Net carbs: 19g / Fat: 258.1g / Protein: 291.4g
egg + sausage breakfast sandwich
2 tbsp coconut flour
1 tbsp heavy whipping cream
1 tbsp water
1/4 cup shredded cheddar cheese
1/8 tsp salt
1/4 tsp baking powder
Melt 1 tbsp butter in a large mug. Stir all the ingredients together until well mixed. Pour in mug. Microwave 3 minutes. Let cool.
For sandwich, slice bread in half and toast both sides in butter on hot skillet. Top one slice of bread with fried egg, sausage patty, and other slice of bread.
Net carbs: 4 / Fat: 21.7g / Protein: 16.6g
2 large slices salami
2 oz smoked cheddar cheese
Net carbs: .7g / Fat: 32.8g / Protein: 30.1g
2 BLT wraps
4 slices fried bacon
1 roma tomato, sliced
3 tbsp mayonnaise
2 large romaine lettuce leaves
Place 2 slices of bacon, 2 slices of tomato and 1 1/2 tbsp mayonnaise on each lettuce leaf. Roll up and enjoy.
Net carbs: 3g / Fat: 62.1g / Protein: 29g
Net carbs: 0g / Fat: 0g / Protein: 0g
3 oz rotisserie chicken
1 cup zucchini noodles
2 tbsp butter
1 tsp minced garlic
2 oz cream cheese
3/4 cup heavy whipping cream
1/2 cup shredded parmesan
pepper to taste
Saute garlic in butter over medium heat for 2 minutes. Add cream cheese, whipping cream, parmesan, and pepper. Simmer for 10 minutes or until thick, stirring frequently. Spoon over zucchini noodles and top with chicken.
Net carbs: 7g / Fat: 70.6g / Protein: 44.8g
1/2 cup romaine salad, chopped
1/4 cup shredded cheese
2 cherry tomatoes, halved
2 tbsp full fat salad dressing
Net carbs: 1g / Fat: 20.7g / Protein: 14g
Daily Total: Net carbs: 15.7g / Fat: 207.9g / Protein:134.5g