I am not a nutritionist or a dietitian. I have gathered the information below for you so that you can have a starting point to your personal journey. I hope these suggestions help.
Remember to use the Keto Calculator and figure out what your nutrients and total calories should be at then eat accordingly.
Breakfast:
- Bacon
- Fried eggs with butter, salt, and pepper
- Coffee with heavy whipping cream and no-carb sweeteners
- Breakfast sausage links (be sure it isn’t too sweet by checking carb count on package)
- Smoked salmon and cream cheese
- Bacon and cheese omelette
- Scrambled eggs (melt butter in pan, add 2-3 eggs mixed with a dash of cream)
- Lengthwise halved cucumber filled with cream cheese and topped with ham, salami, smoked salmon or similar
- Scrambled eggs with spinach (and meat) – throw some fat in a pan, (heat or fry meat), sauté fresh spinach, add eggs
- Breakfast burger; cook eggs and bacon, roll into a beef patty with cheese, then cook until yummy
- Cheesecake pancakes!
Lunch:
- Slice of roast beef, tomato, lettuce, melted provolone, and mayo wrapped into the shape of a taquito.
- Keto sandwich: Take a few slices of a leafy green lettuce head and wrap a sandwich into it. Safe options include most meats, mayo, salt, pepper, cheese, and small amounts of tomato or onions.
- Sauteed chicken or fish over mixed green salad with side of creamy dressing
- Taco salad: Crunchy lettuce, green peppers, avocado, salsa, sour cream, and choice of meat (add spice if you like, don’t use taco seasoning packets!)
- BLT salad (bacon, grated cheese, spring onion, a couple of cherry tomatoes, lettuce and guacamole)
- Mini crustless quiches
- Half a chicken breast panfried in butter topped with avocado slices and cheese
- Flaxseed wrap with whatever cold meat and salad you like
- Portabello mushroom tuna melt
- Vegetables, avocado, and fish wrapped in Nori sheets
- Tuna or chicken salad; Tuna, Mayo, Celery, Onion (small amount), pickle, tomato (small amount) wrapped in lettuce
Dinner:
- Steak seasoned with salt and pepper
- Chicken broiled after seasoning with salt, pepper, or most chicken rubs (check the label for potential carbs, nothing sweet)
- Asian stir-fry with beef, pork, or chicken and non-starchy vegetables (with shirataki noodles, if you like)
- Rotisserie chicken with side of vegetable
- Sauteed mushrooms and onions with a splash of cream and chicken stock, served over chicken (or other)
- Crustless bacon and cheddar quiche
- Baked tilapia with vegetables
- Baked (or pan fried salmon)
- Tacos using microwaved cheese shells or large leaves of lettuce
- Stuffed mushrooms
- Home made Pho with shirataki noodles (avoid restaurants, they add rock sugar to their recipes)
- Coconut-Ginger Soup
- Quorn burger with veggies and cheese on lettuce
- Baked or Fried Salmon with asparagus, green beans, or brussel sprouts
- Taco Stuffed Zucchini
- Peanut sauce– great with chicken and beef- use thinly sliced cabbage as noodles.
- Lasagna
- Caesar’s salad with chicken, pork, beef or shrimps
- Broccoli in hollandaise sauce or bernaise with any kind of meat or salmon
- Leaf spinach sautéed in olive oil with lemon zest and juice with any kind of fish or chicken and mashed cauliflower (puréed with cream cheese, butter and nutmeg)
- Green asparagus tossed in olive oil and garlic baked in the oven till browned with any kind of fish or meat and mashed cauliflower
- Shepard’s pie with mashed cauliflower
- Cauliflower pizza
Snacks:
- Blue Diamond roasted and salted almonds
- Buffalo style chicken wings with small amount of ranch or blue cheese dressing
- 1-2 oz of your favorite cheese, with pickles and olives if you like
- Cup of tea with cream
- Cheese sticks
- Salami slices
- Fried mushrooms in butter
- Macadamias, walnuts, pecans, hazelnuts
- Laughing cow cheese wedges
- Beef jerky
- Hard boiled eggs
- Devilled eggs
- Pork rinds
- Flavored Seaweed
- Toasted Flax Seeds
- Eggplant Hummus on cheese or cucumber slices
- “Chips”; take a round slice of cheddar or provolone cheese, microwave for two minutes, enjoy
Desserts:
- Frozen berries with whipped heavy cream
- Small piece of 85% dark chocolate
- Whipping cream blended with peanut butter and cocoa powder
- Sugar free jello with whipped cream
Miscellaneous Tips:
- Thin courgette (zucchini) strips (ideally using a julienne peeler) quickly fried in butter are a great pasta-replacement
- Oopsy rolls make a decent replacement for bread for your sandwich needs
- Onions in small amounts are fine for cooking, but avoid piling them on your meals
- Common foods to avoid: Cookies, bread, chips, buns on hamburgers (ask burger joints to wrap them in lettuce for you), dough of any kind, etc.
- If you can’t read the nutrition label and it isn’t meat, it’s probably not keto-friendly