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How to Build A Healthy Keto Meal

Posted by | Diet | No Comments
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  • April 22, 2019
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Traditional keto diets are centered on a diet that is made up of mostly fat –  75 to 80% of your calories;  while 10 to 15% come from protein and the remaining 10 to 5% from carbs.  This diet limits carbs so much, that it forces your body to use up any fat on the body as fuel in a process called ketosis.  This diet is best used by those who have plenty of fat to burn off or for those who want to quickly shed a few pounds before beach season.  If you’re not carrying a lot of extra fat to begin with, this diet is probably not for you!  Consider using a modified keto diet, in this case!  Follow it here!

The Keto Meal Breakdown

Protein:

When it comes to protein, nothing is off limits. If you’re looking to follow a full on keto diet, consider including the following protein options in your meal plan including poultry – chicken and turkey, red meat – beef and lamb, fish – salmon, tuna, or white fish – mahi mahi, halibut, sole, cod or whatever you fancy.  Shellfish – including shrimp or lobster if you can afford it.  Eggs are also a great option; they provide both a good source of fat and protein.  Lastly, consider dairy – small amounts of cheese, or vegan and vegetarian proteins such as tofu and tempeh.  Protein should be included in at least 2 or 3 of your meals.  If you’re going for a modified keto diet, protein should be included in all of your meals about 4 or 5.

Vegetables:

Majority of your carbs will come from non-starchy vegetables – these are high in fiber, high in water content, minerals, vitamins, and antioxidants and lower in carbs.  Consider eating plenty of green veggies – broccoli, kale, spinach, green beans, asparagus and cabbage.  Eat a variety of colors to get a range of phytonutrients – capsicum, zucchini, eggplant, cauliflower, cucumber and so on.  Vegetables can be included in as many meals as you like, and in some cases there is no limit to the quantity.

Fats:

These will need to be eaten with every meal if going full keto!   Just remember to stick to good fat options only.  Include avocado, nuts – almonds, pistachios, walnuts, or nut butters – peanut butter, cashew butter, seeds – pumpkin, flax, chia and sesame.  Consider smaller amounts from fatty fish – salmon and tuna, whole eggs, fatty meats, and plant oils – coconut, olive and sesame.

What to Eat on Keto:

Foods to Eat

Proteins – Eggs, Poultry, Fatty Fish, Lean Meat

Cruciferous Vegetables – Broccoli, Cauliflower, Kale, Cabbage

Nuts – Almonds, Walnuts, Pistachios, Cashews

Seeds – Pumpkin, Chia, Sesame, Sunflower

Nut Butters – Peanut, Cashew, Almond, Mixed Nut Butters

Plant Oils – Olive, Coconut, Almond, Avocado, Sesame

Some Fruit – Berries

Some Cheese – Feta, Halloumi, Cheddar, Mozzarella

Some Dairy – Greek Yoghurt

Avocado

Foods to Avoid

Simple Carbs – Breads, Pasta, Pastries

Starchy Vegetables – Potatoes, Sweet Potatoes, Corn, Peas, Beans

Most Fruit

Grains – Rice, Oats, Quinoa, Couscous

Fried Foods – Heavy in Bad Fats and Trans Fats

What to Eat for Breakfast?

  1. Super Greens Egg Bowl – Sautéed Kale, Broccoli, Roasted Capsicum, Roasted Pumpkin Seeds, 2 Poached Eggs, ½ Avocado
  2. Greens Omelette – Sautéed Spinach, Mushrooms, Asparagus, Onions, 2 Whole Eggs, Feta Cheese, eat with ½ Avocado and Sliced Cucumber
  3. Protein Smoothie – Unsweetened Almond Milk, 1 tbsp Cashew Butter, 1 scoop Vanilla Whey Isolate, Ice, ¼ cup Frozen Berries, Top with Chia seeds
  4. Greek Yoghurt Bowl – Blend with Vanilla, Stevia, Almond Butter, ¼ cup of Blueberries
  5. Steak and Eggs – 80 g Lean Steak, 1 Whole Egg – Over-Easy or Scrambled, Sautéed Mushrooms and Spinach, Few Slices of Tomatoes

What to Eat for Lunch?

  1. Chicken Protein Bowl – 150 g Chopped Chicken Breast, Cauliflower Rice Pilaf with red capsicum and spring onion, Sautéed Spinach or Kale, Toasted Almonds, Feta Chunks
  2. Salmon and Asparagus – 100 g Baked Salmon with Lemon, Guacamole, Grilled Asparagus
  3. Steak Salad – 100 g Lean Steak Strips, 2 cups of Mixed Baby Spinach and Baby Kale, ¼ cup Chopped Avocado, Capsicum, Red Onion, Olive Oil and Dash of Vinegar
  4. Asian Bowl –150 g Lean Steak Strips, Cabbage Noodles, Spring Onions, Cauliflower Rice, Sesame Seeds, Light Soy Sauce
  5. Greek Chicken Bowl – 150 g Chicken Thigh Chopped, Cauliflower Rice, Olives, Roasted Red Capsicum, Cucumber, Feta Chunks, Olive Oil, Drop of Balsamic Vinegar

What to Snack On? 

  1. Mixed Nuts – 1 oz
  2. Celery Sticks with Nut Butter
  3. Avocado Chopped, Olive Oil, Salt with Cucumber Sticks
  4. Feta and Smashed Avocado with Mixed Vegetables
  5. Feta Cheese with Capsicum Sticks
  6. Moutabel with Cucumber Sticks
  7. Boiled Eggs
  8. Greek Yoghurt with Stevia, Vanilla, Nuts

What to Eat for Dinner?

  1. Steak and Mash – 150 g Marbled Steak, Cauliflower Mash, Roast Brussels Sprouts, 1 tsp Olive Oil
  2. Shrimp with Zoodles – 150 g Marinated Grilled Shrimp, Zucchini Noodles, Creamy Tahini Sauce, Lemon Wedge
  3. Breadless Beef Burger – 150 g Beef Burger Patty, Cheese, Mixed Roast Veggies,  Guacamole
  4. Chicken and Veggies – 150 g Chicken Mince, Roast Pumpkin, Broccoli, Salsa, Avocado, Feta Chunks
  5. Seared Tuna and Asian Slaw – 150 g Tuna Steak, Chopped Cabbage, Green Onions with Creamy Dressing, Sesame Seeds

Incorporate any of the ideas, combinations into a keto diet plan that fits your calorie needs.  Want to understand how to calculate your calories – go here.

Until Next Time,

Be Fierce & Rule the World,

LJ

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