Keto Diet Menu For Beginners
Want to maintain a healthy lifestyle? then the keto diet menu is the best option for you. But how to plan and apply this diet as a beginner? No problem check out our best keto diet menu for beginners guide.
First, let me tell you that all the information and mentioned diet foods are written based on the trusted health websites and research. And if you have any serious injury and medical issues then it’s better to concern yourself with a doctor before following any plan which we discuss below.
So here we discuss some of the best keto diet plans which you can follow as a beginner or as an intermediate. And in this menu, you find two different options for vegetarians and another one for non-vegetarian.
So without wasting your time directly jump on the best keto diet menu for beginners.
Keto Diet Menu For Beginners- Best Recipes to Follow,
The Keto diet is a high-fat but low carb and low to moderate protein diet that delivers your body to achieve the ketosis stage. Which is a metabolic state that means your body burns highly effective fuel called ketones. Recent studies show that the keto diet not only helps to lose weight, it’s also very beneficial to reduce heart disease, diabetes, and Alzheimer’s, etc. So below is the plan or best keto diet menu for beginners.
What You Eat The First Week Of Keto
[ Day-1 Monday ]
Breakfast – Two Fried Eggs, or bacon and eggs, or feta omelet and mushroom. So these 3 options are best to start the keto diet menu as a beginner. Now the process, if you choose two fried eggs then consume it with sauteed greens. For bacon and eggs, try to serve your eggs with butter-fried bacon. Finally, omelet and mushroom, complete your breakfast table with keto coffee
Lunch – Cheese topped burger and avocado or beef or any meant ( chicken ) broccoli and zucchini or salmon and broccoli. So if you choose the first option then complete your plate with a bunless burger, some avocado, and greens. For the second option, eat your meat with any keto vegetables like mushrooms, spinach, etc. For the last one, try to bake the salmon in your oven and serve the plate with fish and vegetables.
Dinner – Pork chops and green beans or chicken salad or any seafood instead of poke ( if you want ), or chicken breast, bacon, or salad. For pork, saute your green beans in coconut oil, serve your chicken salad or seafood with curry powder or any sugar-free seasoning. For the last one, complete your dinner as mentioned: salad, chicken, and bacon.
[ Day 2 Tuesday ]
Breakfast- For this time eat Cheese Omelet with Spinach or omelet with mushroom toppings.
Lunch – And for lunch try Tuna salad with celery and tomato and vegetables or Grilled chicken with spinach and tomato toppings and avocado salad.
Dinner – Sauteed beef with mixed vegetables or you can roast a chicken and serve it with cream sauce and broccoli.
[ Day 3 Wednesday ]
Breakfast- Keto granola topped with Full-fat yogurt or 2 eggs with cheddar and Salsa Cruda.
Lunch – Fried rice and cauliflower with cheese, avocado, and salsa or chicken breast with radishes and 2 Tbsp Cream
Dinner – Hamburger with cheese, tomato, avocado, and lettuce leaves
[ Day 4 Thursday ]
Breakfast- Keto granola with full-fat yogurt or omelet with cheese, tomato, and avocado topped.
Lunch – Chicken with salad or tuna salad with tuna, pickle spear, and mayonnaise
Dinner – Bison steak and cheese broccoli or Italian sausage with onion, mushroom, and cheese.
[ Day 5 Friday ]
Breakfast- bake 2 avocado eggs and serve with tomato, sliced onion, and vegetables or Two Fried Eggs, or bacon and eggs.
Lunch – Chicken breast with salad and cheese or salmon and broccoli or you can go for beef or any meant ( chicken ) broccoli.
Dinner – Porks and vegetables or chicken salad or any seafood instead of poke. So Choose one between them.
[ Day 6 Saturday ]
Breakfast- toasted cauliflower with cheese and advocated topped or Keto granola with full-fat yogurt
Lunch – Tuna salad with celery and tomato and vegetables or salmon burger with pesto.
Dinner – zucchini noodles with cheese and served with meatballs or Hamburger with cheese, tomato, avocado, and lettuce leaves.
[ Day 7 Sunday ]
Breakfast- Coconut milk with coconut walnuts or go for the Keto granola topped with Full-fat yogurt
Lunch – turkey with cheese, vegetables, boiled eggs, and green beans or tuna salad with tuna, pickle spear, and mayonnaise.
Dinner – Italian sausage with onion, mushroom, and cheese or chicken curry.
Some Snacks that you need to add to your keto diet menu for beginners
- Hard-boiled eggs
- Coconut chips
- Kale chips
- Olives and sliced salami
- Celery and peppers with herbed cream cheese dip
- Berries with heavy whipping cream
- cheddar cheese
- chicken salad
- Guacamole with low-carb veggies
- mix unsweetened coconut, nuts, and seeds.
- Nuts ( Macadamia )
- Greens and avocado
- Keto smoothie
- cocoa mousse ( Avocado )
Keto Diet Rules
1.Limit Your carbs consumption
The Keto diet is all about minimizing your carb consumption. So you need to eat low carb processed foods to improve your overall health and weight. Keep in mind, the keto diet is a process that follows no sugar, no starch, and high-fat rules. So be patient, make regular habits and behavior to get the best result quickly.
2.Restricted Keto Foods
Grains, Fruits, Alcohol, legumes, high starch veggies, and anything with sugar you need to avoid for using these items in your keto diet. So instead of these foods, you can eat turkey, butter, full-fat cheese, Cremer and yogurt, fish, eggs, etc. But if you are a vegetarian then go for avocados, nuts or seeds, low carb veggies like mushroom, spinach, tomato, onion Brussels, etc. But allowable fruits are blueberries, strawberries, olives which are low carb fruits.
3.Keto diet Pros
- loss Weight faster than any other diet plans
- No hunger because in this diet you consume high-fat foods
- No cost because you follow some homemade foods, just buy require foods by following the diet plan
- Experts claim that keto may improve a chronic medical condition
- Often combined with intermittent fasting for more weight loss
4.Keto diet Cons
Eliminates entire food groups
Stool changes mean you may experience constipation for a lack of fiber.
Keto breath means your body needs to produce ketones that come out from your breath.
Not good for babies or children, breastfeeding and pregnant women.
5.Know your food details
Before purchasing any food, always check the package label to know grams of fat, fiber, carbs, and protein. It is an important habit which you need to follow when you are on a keto diet plan.
Keto Diet Plan Vegetarian For Beginners.
[ Monday: ]
Breakfast – Keto Chocolate Smoothie or full-fat milk smoothie.
Lunch – Avocado with Egg Stuffed or zucchini noodles with avocado sauce.
Dinner – Coconut curry with vegetables or 3 egg muffins ( pesto )
[ Tuesday: ]
Breakfast – Coconut oil fried omelet served with tomato, cheese, onions, or Feta Omelet with Spinach.
Lunch – 2 Egg muffins ( pesto ) or cauliflower pizza topped with mushrooms, spinach, and cheese,
Dinner – Tricolore Salad or normal salad with tomato, avocado, tofu, and greens.
[ Wednesday: ]
Breakfast – Keto smoothie ( vanilla ) or tofu that serves with mixed vegetables, cheese, and olive oil topping.
Lunch – Tricolore Salad or cheese mixed cauliflower, broccoli, tempeh bacon, and avocado oil.
Dinner – 3 egg muffins ( pesto ) or omelet mixed with asparagus, tomatoes, spinach, and feta.
[ Thursday: ]
Breakfast- Feta omelet with spinach or walnuts and chia seeds topped with yogurt
Lunch – 2 egg muffins ( pesto ) or lettuce wraps taco serve with sour cream, cheese, mushroom meat, avocado, and some tomatoes.
Dinner – Authentic Greek Salad ( 2 plates) or zucchini pizza and spinach, garlic, and marinara toppings.
[ Friday ]
Breakfast- Coconut smoothie ( keto ) or keto oatmeal and heavy cream, cinnamon, peanut butter, and hemp seeds
Lunch – Avocado, Egg, and Salad or baked egg avocado and coconut bacon, paprika and chives toppings.
Dinner –Keto Lasagna ( Vegetarian ) or fried rice and cauliflower, vegetables, and tofu.
[ Saturday ]
Breakfast- Frittata and cheese, tomato toppings, or Coconut oil fried omelet served with tomato, cheese, onions or Feta Omelet with Spinach.
Lunch – Keto Lasagna ( vegetarian ) or cheese mixed cauliflower, broccoli, tempeh bacon, and avocado oil.
Dinner – Keto Burger ( Vegetarian ) or omelet that mixed with asparagus, tomatoes, spinach, and feta
[ Sunday ]
Breakfast– Feta omelet with spinach or Coconut oil fried omelet served with tomato, cheese, onions.
Lunch – Keto Burger ( Vegetarian ) or lettuce wraps taco serve with sour cream, cheese, mushroom meat, avocado, and some tomatoes.
Dinner – Keto Lasagna ( vegetarian ) or zucchini pizza and spinach, garlic, and marinara toppings.
Always carry your low carb foods
When you go outside with your family, try to carry some low-carb foods like nuts, seeds, strawberries, etc to maintain the diet chart properly. And try to eat some healthy frozen meals when you do not have enough time. today topic is keto diet menu for beginners. thanks.