Introduction
Are you considering the keto diet, but struggling to figure out what to eat? You’re not alone. While this diet has gained popularity in recent years for its weight loss benefits and potential positive impacts on health, it can be a challenge to navigate at first. But with the right resources and guidance, you can successfully follow the keto diet without feeling deprived or overwhelmed.
The Benefits of the Keto Diet
Before diving into the specifics of what to eat on the keto diet, it’s important to understand the benefits of this eating plan. The keto diet is a low-carb, high-fat diet that encourages the body to enter a state of ketosis. When in ketosis, the body burns fat for fuel instead of glucose, which can lead to weight loss and increased mental clarity. Additionally, the keto diet has been shown to improve insulin sensitivity and help reduce symptoms associated with certain health conditions, such as epilepsy and PCOS.
The Challenge of Figuring Out What to Eat
Even with all of these potential benefits, the most significant challenge that many people face when starting the keto diet is figuring out what to eat. Since traditional high-carb foods like bread, pasta, and sugar are no longer allowed, it can seem like there’s not much left to eat. However, with a bit of creativity and planning, you can enjoy a wide variety of delicious foods while still following a low-carb, high-fat lifestyle.
Overview of the Topics Covered in the Article
In this article, we’ll provide you with plenty of inspiration for delicious and easy keto-friendly meals, snacks, and desserts. We’ll also share tips and tricks for dining out at restaurants while staying in ketosis, as well as advice for cooking for a crowd and preparing keto-friendly party food. Whether you’re completely new to the keto diet or just looking for some fresh ideas to add to your meal rotation, we’ve got you covered.
10 Easy Keto Recipes for Beginners
If you’re just starting out with the keto diet, it can be helpful to have a few simple go-to recipes in your repertoire. Here are ten easy and delicious options to get you started:
Recipe 1: Bacon and Egg Muffins
To make these muffins, whisk together 8 eggs, ½ cup heavy cream, and salt and pepper to taste. Cook 6 slices of bacon until crispy, then crumble and stir into the egg mixture along with 1 cup of grated cheddar cheese. Pour the mixture into a muffin tin and bake at 350°F for 20-25 minutes, or until set.
Recipe 2: Creamy Garlic Shrimp
In a large skillet, melt 2 tablespoons of butter over medium heat. Add 1 pound of peeled and deveined shrimp and cook until pink, about 2-3 minutes per side. Remove the shrimp from the pan and set aside. In the same pan, add another tablespoon of butter, minced garlic, and a pinch of red pepper flakes to taste. Cook for about 1 minute, then add 1 cup of heavy cream and simmer until thickened. Add the shrimp back to the pan and stir to coat in the sauce.
Recipe 3: Steak and Vegetable Stir Fry
Cut 1 pound of flank steak into thin strips and season with salt and pepper. Heat 2 tablespoons of coconut oil in a large skillet over high heat. Add the steak and cook until browned, about 2-3 minutes per side. Remove the steak from the pan and set aside. In the same pan, add another tablespoon of coconut oil along with sliced bell peppers, broccoli florets, and sliced onions. Cook until the vegetables are tender-crisp, then add the steak back to the pan and stir to combine.
Recipe 4: Keto Cauliflower Fried Rice
Pulse 1 head of cauliflower in a food processor until it resembles rice. Heat 2 tablespoons of coconut oil in a large skillet over medium heat and add the cauliflower, along with minced garlic, grated ginger, and sliced scallions. Cook for about 5 minutes, stirring occasionally. Push the cauliflower mixture to the sides of the pan and crack in 2 beaten eggs. Scramble the eggs until cooked, then stir into the cauliflower mixture. Add 1 tablespoon of soy sauce or coconut aminos and stir to combine.
Recipe 5: Sheet Pan Sausage and Vegetables
Cut 1 pound of smoked sausage into chunks and toss with sliced bell peppers and sliced zucchini in a large bowl. Drizzle with olive oil and season with salt and pepper. Spread the sausage and vegetable mixture out on a sheet pan, then bake at 400°F for 20-25 minutes, or until the vegetables are tender and the sausage is browned.
Recipe 6: Avocado Tuna Salad
Mash 1 ripe avocado in a bowl, then stir in 1 can of drained and flaked tuna, 1 diced celery stalk, 1 diced scallion, and the juice of 1 lime. Season with salt and pepper to taste.
Recipe 7: Zucchini Noodles with Meatballs
Using a spiralizer, turn 2-3 medium zucchinis into noodles. Heat 2 tablespoons of olive oil in a large skillet over medium heat and add 1 pound of ground beef or pork. Season with salt, pepper, and Italian seasoning, and cook until browned. Remove the meat from the pan and set aside. In the same pan, add another tablespoon of olive oil, along with minced garlic and a can of crushed tomatoes. Simmer for about 10 minutes, then add the meat back to the pan and stir to combine. Serve the meat over the zucchini noodles.
Recipe 8: Creamy Broccoli and Bacon Soup
Cook 6 slices of bacon until crispy, then crumble and set aside. In a large pot, melt 2 tablespoons of butter over medium heat. Add 1 diced onion and cook until softened, about 5 minutes. Add 2-3 cups of chopped broccoli, along with salt and pepper to taste. Cook for another 5 minutes, stirring occasionally. Add 4 cups of chicken broth and simmer until the broccoli is tender, about 10 minutes. Use an immersion blender to puree the soup until smooth, then stir in 1 cup of heavy cream and the crumbled bacon.
Recipe 9: Garlic Butter Salmon
Melt 2 tablespoons of butter in a large skillet over medium heat. Add 4 salmon filets and cook for about 4-5 minutes per side, depending on thickness. Remove the salmon from the pan and set aside. In the same pan, add another tablespoon of butter, minced garlic, and lemon juice to taste. Cook for about 1 minute, then pour over the salmon.
Recipe 10: Chocolate Avocado Mousse
Blend 2 ripe avocados, ½ cup of cocoa powder, ½ cup of heavy cream, ¼ cup of sweetener, and 1 teaspoon of vanilla extract in a blender until smooth. Serve chilled.
Tips for Meal Planning and Prepping
One of the keys to success on the keto diet is to plan and prep your meals in advance. Here are a few tips to get you started:
- Choose a few staple recipes that you enjoy and are easy to make, then rotate them throughout the week.
- Make a grocery list of the ingredients you’ll need for the week, and stick to it.
- Prep ingredients in advance, such as chopping vegetables or cooking meat.
- Invest in high-quality storage containers to keep your prepped food fresh in the fridge or freezer.
- Consider investing in a meal prep service or delivery service that caters to the keto diet, if budget allows.
The Best Foods for a Keto Diet – and How to Incorporate Them Into Your Daily Routine
Now that you have some easy recipe ideas, let’s dive into the best foods to eat on the keto diet overall.
Overview of the Best Foods for a Keto Diet
As a general rule, the best foods for a keto diet are those that are high in fat and low in carbohydrates. Here are some of the top keto-friendly foods to include in your diet:
- Meats: beef, poultry, pork, lamb, bacon, and other fatty cuts
- Seafood: fatty fish like salmon, tuna, and mackerel, as well as shellfish
- Eggs: including yolks, and any way you like them (scrambled, fried, boiled, etc.)
- Dairy: full-fat cheese, cream, butter, and yogurt
- Fats and oils: coconut oil, olive oil, avocado oil, and grass-fed butter
- Nuts and seeds: almonds, pecans, macadamia nuts, chia seeds, and flaxseeds
- Vegetables: leafy greens like spinach and kale, cruciferous veggies like broccoli and cauliflower, and low-carb options like zucchini and asparagus
While these are all excellent choices, keep in mind that portion control is still important on the keto diet, especially with foods like nuts and cheese that can be easy to overindulge in.
How to Incorporate These Foods Into Meals and Snacks
The good news is that many of the best keto-friendly foods are versatile and can be incorporated into a wide range of meals and snacks. For example:
- Use leafy greens as the base for salads and add sliced meats or seafood for protein.
- Roast low-carb veggies like cauliflower and broccoli and toss them in olive oil and spices for a flavorful and satisfying side dish.
- Snack on a handful of mixed nuts or a few slices of cheese for an easy and filling snack option.
- Make a keto-friendly granola by mixing almond flour, coconut oil, and sweetener, then toasting in the oven with nuts and seeds.
- Try cauliflower rice as a substitute for traditional rice in dishes like stir-fries or burrito bowls.
Sample Meal Plan for a Day on the Keto Diet
Here’s an example of what a day’s worth of meals might look like on the keto diet:
- Breakfast: Bacon and egg muffins (recipe from section II) with a side of sliced avocado
- Lunch: Broccoli and bacon soup (recipe from section II) with a side salad topped with grilled chicken
- Snack: Handful of mixed nuts and a piece of full-fat cheese
- Dinner: Steak and vegetable stir fry (recipe from section II) with a side of roasted asparagus
- Dessert: Chocolate avocado mousse (recipe from section II)
Keto-Friendly Fast Food Options for When You’re on the Go
While the keto diet does require some advance planning, there may be times when you find yourself needing to grab a quick meal on the go. The good news is that there are plenty of fast food options that can fit into a low-carb, high-fat diet.
Overview of the Challenge of Eating Keto on the Go
One of the biggest challenges with eating keto-friendly fast food is avoiding high-carb items like buns, fries, and sugary drinks. However, with a bit of research and customization, you can still find plenty of satisfying options.
