If you’re venturing into the world of keto, understanding how to create meal plans that are low in carbs and high in fats is essential. These meal plans help you maintain a state of ketosis, where your body burns fat for fuel instead of carbs. Below, I’ve outlined three diverse examples of a low-carb, high-fat meal plan to guide you on your keto journey.
This meal plan is perfect for those busy mornings when you need a quick, filling breakfast that aligns with your keto diet.
For breakfast, whip up a delicious veggie and cheese omelet. Start by sautéing spinach and bell peppers in butter until they’re tender. In a bowl, whisk together two eggs with a pinch of salt and pepper. Pour the eggs into the pan with the veggies, letting them cook until set. Before folding the omelet, sprinkle a handful of shredded cheese on top for that creamy finish. Pair it with a side of avocado slices for an extra boost of healthy fats.
You can mix and match the veggies based on your preference. Consider adding mushrooms or tomatoes. If you’re short on time, meal prep your veggies the night before.
This lunch bowl is ideal for anyone looking to keep their energy levels high throughout the day while sticking to their low-carb, high-fat goals.
For lunch, create a hearty salad bowl. Start with a base of mixed greens and add grilled chicken or salmon for protein. Toss in some cherry tomatoes, cucumber slices, and radishes for crunch. Drizzle the bowl with a dressing made from olive oil, lemon juice, and a touch of Dijon mustard. Top it off with a sprinkle of feta cheese and a handful of walnuts for added texture and healthy fats.
Feel free to swap the protein with shrimp or tofu for a vegetarian option. Make sure to check the carb content of your dressing to keep it keto-friendly.
This meal plan is great for a cozy dinner at home, offering a perfect way to enjoy a satisfying meal without compromising your keto lifestyle.
For dinner, prepare a creamy garlic butter steak. Season a ribeye steak with salt and pepper, then sear it in a hot skillet with butter and minced garlic. Cook to your desired doneness, and then let it rest. Serve it alongside roasted Brussels sprouts tossed in olive oil and seasoned with garlic powder. You can even add a side of cauliflower mash made from steamed cauliflower blended with cream cheese and butter for a low-carb alternative to mashed potatoes.
If steak isn’t your preference, chicken thighs or pork chops also work beautifully with this recipe. Don’t hesitate to adjust the seasonings to your liking to make it your own!