Are you looking for meal ideas that you can enjoy without worrying about knocking your body out of ketosis? Try our ketogenic diet suggestions and recipes, which could be a great inspiration for creating your own dishes. To create the perfect keto menu, you can stick to the suggestions below and compose a meal plan for the coming days or unleash your imagination and opt for culinary adventures - just in accordance with the nutritional principles of the ketogenic diet.
The ketogenic diet
Recipes and ideas for a healthy menu
Ketogenic diet - what to eat?
We hope that you have already familiarized yourself with the principles of the new way of eating that we propose here. To be sure, let us remind you that in order to lose weight healthily and effectively, as well as improve overall health, you should limit your carbohydrate intake to a maximum of 50 g per day and increase your fat intake. Your macronutrients should be as follows: 75% fat, 20% protein, and 5% carbohydrates. What to eat on the ketogenic diet?
Dietary fat recipes for dishes that will help you lose weight should consist of low-carb foods and ingredients, such as:
- meat: pork, beef, lamb, bacon, poultry with skin, fish, offal
- dairy: eggs, mayonnaise, cream, hard cheeses, blue cheeses, smoked cheeses
- vegetables: leafy greens (e.g. cabbage, lettuce, spinach, kale), broccoli, beet greens, eggplant, zucchini, bell pepper, cucumber, mushrooms, pak choi, kohlrabi, fermented vegetables, celery, chives, olives
- fats and oils: butter, coconut oil, olive oil, lard, avocado oil, macadamia nut oil
- nuts: brazil nuts, coconut, macadamia, walnuts, almonds, hazelnuts
- drinks: water, lemon water, clear broth, coffee, tea
You can find a complete list of products allowed on the fat diet on our website.
Keto dinner - recipes for the main meal of the day
What to eat on a ketogenic diet? Using low-carb ingredients, you can create dishes such as hunter's stew, keto stuffed cabbage, stuffed peppers, savory and sweet omelets, keto burgers, beef tacos, cabbage casserole, steak with garlic butter, keto pizza, cauliflower fritters, low-carb pancakes, and many more.
Simple ideas for truly delicious meals, including a keto dinner, can be found on our website. You can draw inspiration from our recipes and create your own interesting ideas for a good dinner, which will not only keep you full but also allow you to enjoy a really tasty meal. You won't even feel like you're on a diet!
What's more! We are convinced that the keto dinner recipes will also appeal to your family. Offer your significant other keto bigos or steak with garlic butter. Serve your children keto pizza or a ketogenic burger. You will see that our keto recipes hit the nail on the head.
When you combine the ketogenic diet with regular intermittent fasting, you will achieve really great results. What kind? You will reduce body fat, thus gaining a lean figure, improve the overall health of your body, not feel hunger, get rid of the feeling of fatigue and drowsiness after meals, improve sleep quality, have much more energy, and you can even get rid of insulin resistance and other ailments or conditions!
Ketogenic diet recipes - are they time-consuming to prepare?
This is one of the most frequently asked questions we receive from people interested in ketosis and healthy eating. We have good news for you! The fat diet and keto recipes do not require spending many hours in the kitchen or mastering complex culinary techniques. Many meals are similar to traditional dishes, such as pork chops with cabbage, except they don't include carbohydrate sides like breading, potatoes, pasta, or grains and rice. So, you can say that keto dishes are prepared much faster because you don't cook the mentioned sides.
Ketogenic diet recipes that you can find on our website are dishes that can be prepared in as little as minutes. Some dishes require about 30 minutes to prepare, plus baking time, but while your meal is getting a nice color in the oven, you can prepare your favorite salad or focus on something completely different.
Of course, there are such fatty diet recipes as pulled pork or roasted duck, which require a longer cooking time, but you won't be eating such meals every day.
You can prepare excellent breakfasts in 10 - 15 minutes, reserve around 20 - 30 minutes for cooking lunch, and when you don't have time to cook, you can use a quick ketogenic diet recipe for a Spanish platter. All you need in your fridge are ingredients like good Spanish cheese, serrano ham, real Spanish olives, avocado, tomatoes, a piece of cantaloupe melon, olive oil, a mix of salads, and... a quick keto-style dish is ready!
Simple ketogenic recipes - can they be made with readily available ingredients?
Before starting any diet, many people wonder whether meal preparation will require significant investments. We have often encountered concerns that a keto menu and ketogenic recipes will require purchasing expensive products. This is entirely justified because on the Internet or in diet books, you can find many ideas for dishes that either require a lot of time spent in the kitchen or the search for hard-to-find products or purchasing high-end products. In many cases, the diet primarily slims down the wallet before it aids in weight loss and shedding excess body fat. We warn you, therefore, that very often after typing phrases like "keto dinner recipes" or "keto diet menu" into a search engine, you might encounter many meal suggestions whose preparation cost will be comparable to the cost of an elegant dish in a restaurant.
However, we have good news! On our website, you will find exclusively simple ketogenic recipes that don't require hours spent in the kitchen or spending a lot of money on shopping. All the ingredients for preparing a delicious keto lunch, dinner, or breakfast can be found in the local stores where you shop daily. Some products like goose fat or high-quality peanut butter can be purchased in larger stores or supermarkets. Of course, you can also buy some products online and order a larger quantity for stocking up.
Is it worth opting for a free ketogenic diet meal plan from the Internet?
On the Internet, you can find many different sites that offer free meal plans and menu ideas for the ketogenic diet. We are very pleased with the growing popularity of ketosis, but unfortunately, we are concerned that on many sites you can find dish suggestions that do not fully meet the principles of a low-carbohydrate and ketogenic diet.
It happens that some ingredients contain a large amount of sugar or the website authors do not indicate that the dishes they propose are intended for people who want to improve their health parameters, and not necessarily for those who wish to reduce body fat. When it comes to weight reduction, most ketogenic dessert recipes are not suitable for use. Some bloggers mislead by advertising their content as ketogenic diet recipes, and when we take a closer look, it turns out that the ingredients include, for example, high-carb fruits, dried fruits, or oats. Therefore, one should be cautious and carefully analyze the ingredients of a given dish before deciding to include it in our ketogenic diet plan aimed at burning body fat.
Keto recipes from the Internet - check their source
If you want to use free recipes available on the Internet and create your own keto meal plan based on them, remember to check their source, find out more about the website's author, and their experience related to ketosis. It is safest to use content shared by experienced dietitians or by people who have been following the keto diet for a long time and from their own experience with ketosis know how to lose fat while eating healthily and how to compose meals that are 100% compliant with the principles of a low-carb diet.
Ketogenic recipes from the expert
Our sample fat diet recipes have been prepared by a ketogenic nutrition expert, and therefore contain only the ingredients that are allowed in ketosis. You can confidently use our free suggestions and ideas for a healthy and easy-to-prepare ketogenic diet menu. Based on the above examples and the knowledge you will gain from the content presented on our website, you can create additional dishes that will help you achieve your dietary goals and treat ketosis not as a diet but as a new way of eating that will become a permanent part of your life.
Remember that you can modify all recipes on a keto diet according to your preference, while maintaining the principles of ketogenic nutrition.
Can alcohol be included in the ketogenic diet menu?
Alcohols, as an addition to a meal that you will reach for occasionally and in limited amounts, are allowed. If you want to have a glass of wine with dinner from time to time - you can do so, but always remember to choose dry wine and not to overdo it with the amount. When you go to a restaurant with friends or participate in a formal dinner - you can drink one, possibly two glasses of wine. Avoid beer, which not only increases appetite and causes you to eat more but also contains plenty of carbohydrates, which, as you know, are stored as fat, especially around the stomach area (hence the term "beer belly" or "beer muscle").
Other alcoholic beverages that you can include in your ketogenic diet menu in moderation are plain vodka, whiskey, gin, tequila, champagne, brandy, and white wine. You should avoid colorful cocktails or mixing the mentioned spirits with fruit juices or soda. Plain vodka can be chased with water with lemon or lime.
We emphasize that alcohols on a keto diet are allowed in moderation and really only occasionally. We do not recommend consuming alcohol during the first 2 - 3 weeks of adopting new eating habits.
Here you will find more information about alcohol on a ketogenic diet.
Now that you know what to eat on a ketogenic diet and which dishes can be part of your menu, choose the recipes that interest you or create your own compositions. You'll soon discover that a high-fat diet is not only healthy but also truly tasty and satisfying. We wish you a delicious meal and great fun in the kitchen!
Ketogenic diet - plan
To further facilitate our readers' use of the benefits of the ketogenic diet, we have prepared a keto diet plan that is worth taking advantage of. In our ebook, we have gathered all the most important information regarding health and the ketogenic diet. Our ebook is a true compendium of knowledge prepared in a simple and transparent form. You won't find any quantum physics here - only clearly presented content that you can quickly absorb, allowing you to begin the process of change in your life and eating habits.
Our ketogenic diet plan is primarily a collection of exceptional keto recipes, allowing you to prepare inexpensive and quick-to-make meals. Among the many recipes we have tested, we selected those that are truly simple and delicious. To prepare them, you will need ingredients that you can buy at any store and which won't cost you a fortune.
To prepare delicious recipes on a keto diet, you won't have to spend half the day in the kitchen. We are well aware that it is difficult to find time to allow yourself to cook elaborate and labor-intensive meals. In our ketogenic diet plan, you will find ideas for quick dishes that are both impressive and appealing.
Our ketogenic diet plan offering also includes a knowledge base, a list of allowed and forbidden products, a sample keto diet menu, and many other resources that will help you make changes in your life. All the information has been prepared by an experienced dietitian, an expert in ketogenic nutrition, who has tested all the recipes and principles of the keto diet on themselves and continues to apply them in their life.
The ketogenic diet - a layout of rules, recipes, tips, and allowed products is an ebook that will guide you in the right direction and help you walk the path of health, well-being, and natural energy.