If you’re starting the ketogenic diet, it can be easy to get overwhelmed! If you’re a beginner, this guide will help you understand the basics of the ketogenic diet and help you kick-start your weight loss plan with 30 days of fabulous and delicious keto diet recipes for breakfast, lunch, dinner, and snacks in case you’re into that sort of thing!
Now, I understand it’s difficult when you’re a beginner at anything, especially weight loss! Six years ago when I started the keto diet, Pinterest wasn’t a thing and information wasn’t as readily available as it is today. Still, it can be difficult to know who you can trust; if you’re even dealing with a real person on the other side of the screen! Well, I can guarantee you that I’m 100% real (Check out my low quality before & after pictures here!) and I did lose weight on the keto diet. Over 80 pounds! I want you to know the keto diet is legit! It’s not an overnight thing, but it works! Stick to the plan, and you will lose weight!
Before I go on, I have to tell you this post may contain affiliate links-at no charge to you. For more info, please visit my disclosure page which I have tried to make as entertaining as possible.
What is the Keto Diet?
Despite what the media may say, the Keto diet is not a trend! The ketogenic diet (keto for short) was developed in 1921 by Dr. Russell Wilder at the Mayo Clinic for patients with epilepsy. I won’t bore you with all of the medical jargon, but along with the benefits for epileptic symptoms, doctors also noticed patients on the keto diet experienced decreased irritability and increased focus. You can read more about the keto diet rules & foods right here!
Average Weight Loss
Weight loss varies from one person to another because everyone’s body is different! If you have a lot of weight to lose (like I did), you may notice more weight loss at the beginning of your diet. The average weight loss on the keto diet after the first week is usually around 10 pounds. Now please don’t get too excited. This initial weight loss is water weight (I know, I know, weight is weight…but I have to be honest!) You see, the keto diet causes you to drop the water weight fast because you’re cutting your carbs dramatically. And while you may not be losing fat, this water weight loss is a good sign that your body has entered the ultimate fat burning mode: ketosis!
What Is Ketosis?
On the keto diet, you reduce your carbohydrate intake to 20-50 grams per day. Why? It’s all part of the plan to get your body into the state of ketosis or fat burning mode. See, when your body doesn’t have the carbs to burn as it’s energy source, it turns to fat. When your body is in ketosis, it converts fat into ketones which become your body’s new fuel source.
To stay in ketosis or fat burning mode, you have to eat foods that are keto friendly. Going keto isn’t all that tough after you get used to it, but it can be a challenge at first.
Two Ways to Lose It
1. If you want to take control and do all it yourself, I’ve created a food list for you that you can download for free as well as this 30-day meal plan that includes keto diet recipes for breakfast lunch and dinner. And snacks!:)
2. But if you’re already too busy for words and you struggle with meal planning and you are overwhelmed with information, Tastaholics will do all the work for you and deliver fabulous weekly keto meal plans to your inbox along with a shopping list for the week’s food!
Doesn’t get any easier than that!
KETO SHOPPING LIST
GET THE LIST TODY!
Organized by food group, this is the perfect list to print, download or save! Get It Now & Start Your Keto Diet Today!
Keto Diet Breakfast Recipes
Light, fluffy, grain-free waffles that use no complicated protein powders! Make in batches ahead of time & freeze for your convenience! Get the recipe from Ditch the Carbs!
Almond Cream Cheese Keto Pancakes | Sugar Free Londoner
Keto Chorizo Omelet | Hey Keto Mama
Low Carb Cinnamon Roll Muffins | The Big Man’s World
4-Ingredient Flourless Low Carb Waffles | Wholesome Yum
Savory Low Carb Breakfast Cookies | My Life Cookbook
This low-carb oatmeal alternative is packed with protein, fiber, & calls for only 4 ingredients! Get the recipe on The Big Man’s World
Muesli Low Carb Cereal | Low Carb Yum
Fudge Keto Overnight “Oats” [Vegan] | Healthful Pursuit
Easy Keto Meal Prep Breakfast | Eatwell 101
Perfect for weekly meal prep & perfectly portable Bacon & Egg Cups are as easy as they are healthy! Grab the recipe on Seasonal Cravings
Easy Low-Carb Keto Breakfast Casserole with Sausage [Food Faith Fitness] An amazing combination of sausage, eggs, red peppers, and pine nuts makes this is the perfect make-ahead healthy breakfast!
Keto Taco Breakfast Skillet [Peace, Love and Low Carb] Quick and easy low-carb meal prep for busy mornings!
Super Easy Egg Keto Breakfast Muffins [Word to Your Mother Blog] Perfect for busy mornings & meal prep! Delicious low carb egg, bacon, and spinach muffins with bell pepper and onions!
Keto-Gluten Free English Muffins In A Minute [Low Carb Yum] If you miss bread you’ll love these english muffins that can be whipped up in a few minutes! Eat them alone or with a couple of eggs and a slice of bacon! Yum!
Avocado and Salmon Low Carb Breakfast [The Nourished Caveman] Surprisingly simple to prepare, this Avocado and Salmon keto diet recipe offers a healthy amount of saturated fats. Treat yourself to this delicious breakfast!
Oven Baked Eggs Recipe [Savor+Savvy] Oven Baked Eggs are an example of easy meal prep at it’s finest! All you need are a dozen eggs and a muffin pan. Oh, and fifteen minutes!
Healthy and delicious! With sausage as the “bun” you don’t miss the bread at all! Find out more on Hey Keto Mama!
Healthy Breakfast Egg Muffin Cups | Ambitious Kitchen
Low Carb No Egg Breakfast Bake With Sausage & Peppers | Kalyn’s Kitchen
Easy Spinach & Mushroom Omelet Muffins | All Day I Dream About Food
Baked Denver Omelet | Cooking Classy
Ultimate Breakfast Roll Ups [Ruled.Me] The ultimate keto diet fast food recipe! Made with eggs stuffed with bacon, sausage, and cheddar cheese!
Low Carb Keto Breakfast Burrito Bowl Recipe [Ketogasm] If you’re a fan of burritos (and who isn’t?) you’ll love this burrito bowl for breakfast keto diet recipe that combines taco meat, cilantro cauliflower rice, and scrambled eggs. Sound amazing? It is.
Mexican Breakfast Casserole [Keto Diet App] One of my favorite keto diet recipes! The Mexican Breakfast Casserole only takes 20 minutes (hands-on) time to prepare and it’s fabulous for weekends or large family gatherings! If you’re not a fan of specialty food products you’ll love this recipe as it doesn’t call for anything out of the ordinary!
If you’re looking for a fast keto breakfast recipe that’s grain-free and delicious give this warm breakfast cereal a try! You can prepare in minutes making it perfect for busy mornings when you’re in a rush! Find out how on Low Carb Maven!
These Low Carb Sugar Free Blueberry Muffins are made with Almond Flour (it’s a must-have keto diet baking staple) You will be pleasantly surprised by the results! So moist & fabulous it feels like you’re cheating on your diet! Get the recipe on Food Faith Fitness
Keto Pumpkin Chia Muffins | Keto Diet App
Keto Coffee Cake Muffins | Joy Filled Eats
Savory Chicken Sausage, Egg & Cheese Muffins (Keto+Low Carb) | Ambitious Kitchen
1 Minute Keto Muffins [Ditch the Carbs] This super easy keto diet recipe requires only four ingredients and ONE minute! As an added bonus, you can switch up the flavor easily by adding your choice of sweetener, nut butter, cinnamon, cheese, or spinach and feta!
Keto Diet Recipes | Lunch
Packed with protein, this lunch option is filling, satisfying, and incredibly healthy! It’s also easy with a 10 minute prep time! Made with tuna, tomatoes, balsamic vinegar, mozzarella, and green onions this clean eating keto recipe will keep you full for hours! Want to make it? Visit My Cooking Spot!
Easy Keto Egg Salad | Hey Keto Mama
Keto Turkey Club Egg Wraps | All Day I Dream About Food
Chicken Club Lettuce Wrap | Skinnytaste
Keto Egg Roll Wrap | A Spicy Perspective
Low Carb Lettuce Wraps with Turkey & Roasted Peppers | Low Carb Yum
A healthy, clean eating keto lunch; full of mediterranean flavor! Chicken, olives, tomatoes, cucumbers, and avocado with an olive oil based marinade/dressing that is to die for! Get all of the details over on Cafe Delites.
Refreshing Salmon Salad | Healthful Pursuit
Low Carb Spinach Cobb Salad Recipe | That’s Low Carb?!
Low Carb Vietnamese Noodle Bowl Salad | Ketogasm
Easy Shrimp Avocado Salad with Tomatoes & Feta | Savory Tooth
Low Carb Marinated Cauliflower Antipasto Salad | Kalyn’s Kitchen
Spicy Shrimp & Avocado Salad with Tahini Dressing | Oh Snap! Let’s Eat!
Simple ingredients + magical flavor combinations + LOW CARBS = An addictive & fabulous recipe! Get the details on Tastaholics
Oven Baked Bacon Wrapped Chicken Tenders | Low Carb Yum
5 Minute Keto Pizza | Ruled.me
Zucchini Crust Grilled Cheese | The Iron You
Easy Cashew Chicken | Keto Connect
Salami & Cream Cheese Roll Ups | The Low Carb Diet
Caesar Egg Salad Lettuce Wraps | Peace Love and Low Carb
Keto Mama’s low carb twist on a Mexican favorite has dominated Pinterest & has been shared over 676,000 times! For good reason-it’s seriously simple to put together & has only 6 net grams of carbs per serving! Get all the details from the lady herself over on Hey Keto Mama
Guacamole Chicken Salad | Popsugar
BLT Chicken Stuffed Avocados [The Garlic Diaries] Packed with flavor combining ingredients like turkey bacon, rotisserie chicken, Roma tomatoes, cottage cheese, romaine lettuce and, obviously, avocados! If you haven’t tried this stuffed avocado recipe let me tell ya, you are missing out!
Chipotle Pulled Pork Lettuce Wraps With Avocado Aioli [Fashionable Foods] Using leftover delicious slow cooker chipotle pulled pork (See Dinner Recipes) all this keto recipe requires is stuffing lettuce wraps and topping with avocado! The Aioli is super simple too!
Cheddar-Wrapped Taco Rolls [Wicked Stuffed] Keto, grain-free taco rolls are a lot like burritos; without the carbs! The “crust” is made of cheddar cheese and the rest is the perfect combination of seasoned taco meat, tomatoes, and avocado.
Vegetarian Keto Club Salad [Ruled.Me] Looking for vegan keto diet recipes for lunch? Give this one a try! With cheddar cheese, romaine lettuce, cherry tomatoes, diced cucumbers, hard boiled eggs and a savory seasoned dressing this vegetarian salad will keep you fueled and filled throughout the day!
Avocado Egg Salad [Diethood] This avocado egg salad is mayo-free made with crunchy bacon, dill, green onions, lime juice, and yogurt!
Vegan Crack Slaw [Meat Free Keto] For a vegetarian keto lunch try this vegan version of the famous crack slaw recipe made with green cabbage and macadamia nuts. Seasoned with chili paste, sesame oil, garlic, and green onions this recipe is just as addictive!
Fresh Tuna Salad Recipe [Nancy Ferrer] Full of healthy fats this fresh tuna salad will definitely not disappoint! Made with tuna, Roma tomatoes, cucumbers, purple onions, a little mayo, and a pinch of sea salt this tuna salad is one of my favorite clean eating keto diet recipes!
Spicy Thai Chicken Zoodle Soup [Fashionable Foods] Tasty and healthy way to get your vegetables! Plus, it only takes 30 minutes total to prepare!
Fresh Sriracha Broccoli Salad [Wicked Stuffed] Fabulous way to stay full for lunch! This broccoli salad is as tasty as it looks with fresh broccoli, red peppers, cheddar cheese, sunflower seeds, and bacon.
Keto Diet Recipes | Dinner
With only a 10 minute prep and twenty minute cooking time this ONE PAN Balsamic Chicken and Veggies recipe makes a perfect busy night clean eating keto meal! Get the recipe on Chelsea’s Messy Apron.
Caprese Hasselback Chicken [Low Carb Maven] Make this fabulous hasselback chicken with mozzarella, Roma tomatoes, fresh basil, olive oil, and balsamic vinegar in under 30 minutes! One of our favorite keto diet recipes by far!
Slow Cooker Chipotle Pulled Pork [Fashionable Foods] Full of flavor and super easy! Use the leftovers for a variety of keto diet recipes like the Chipotle Pulled Pork Lettuce Wraps!
Sheet Pan Roasted Asparagus & Chicken With Chorizo [Eat Drink Paleo] This sheet pan meal comes together in under 30 minutes using chicken, asparagus, and delicious herbs and spices.
Easy Cashew Chicken [Keto Connect] If you don’t have a lot of time, but you are starving for a home-cooked meal, try this Easy Cashew Chicken that comes together in 15 minutes!
Sheet Pan Pesto Chicken With Asparagus And Tomatoes | Cooking Classy
Low-Carb Roasted Asian Shrimp & Brussels Sprouts Sheet Pan | Kalyn’s Kitchen
One Pan Lemon Garlic Baked Salmon + Asparagus | Cafe Delites
15 Minute Garlic Shrimp Zoodles | Salt & Lavender
Keto Slow-Cooker Beef & Broccoli | Wicked Stuffed
Asparagus & Lemon & Basil Ricotta Stuffed Salmon | closet cooking
These low carb stuffed peppers are full of Italian sausage, ground beef, and Mozzarella. They’re easy to put together and gluten-free, as well as keto, low carb, and South Beach approved. Get the full recipe on Kalyn’s Kitchen
Chilli Lime Steak Fajitas | Cafe Delites
Keto Chicken Cordon Bleu | Warfield Family
20-Minute Shrimp & Sausage Paleo Skillet | Paleo Newbie
Creamy Tuscan Garlic Chicken | The Recipe Critic
20 Minute Low Carb Turkey & Peppers | Healthy Seasonal Recipes
Cheeseburger Calzone | Butter Is Not A Carb
Taco Stuffed Avocados | House of Yumm
Keto Butter Chicken | Cast Iron Keto
Coffee Infused Ribeye Steak | Keto Delivered
Stuffed Pork Chops | Caveman Keto
Thai BBQ Pork Salad | ruled.me
Cauliflower Crusted Grilled Cheese | Kirbie’s Cravings
Cumin Spiced Beef Wraps | Peace Love & Low Carb
Oven Fried Tilapia | Keto Delivered
Baked Halibut With Lemon & Thai Chili | meatified
Keto Salmon Curry Recipe | The Keto Summit
Bangin’ Coconut Lime Skirt Steak | Wicked Stuffed
Buffalo Chicken Jalapeno Popper Casserole | Ruled.me
Keto Lasagna With Zucchini Noodles | Ketogasm
Keto Diet Recipes | Snacks
EASY NO-PREP KETO DIET SNACKS
- String Cheese: Cheese has a healthy combination of protein and fat. For the Keto diet make sure it’s full-fat version without added carbs!
- Nuts: Almonds, walnuts, and macadamias are a heart-healthy low-carb fave! Be careful to eat in moderation!
- Avocado: Keto-friendly avocados are full of fiber and potassium as well as monounsaturated fatty acids
- Pickles: Easy & quick keto snack
- Pepperoni Slices
- Laughing Cow Cheese
- Pork Rinds
- Trader Joe’s chips are a delicious on the go salty keto snack!
- Absolutely the best when you’re on the go!
- If you want to up your beef jerky game this is how! Righteous Felon Beef Jerky Cartel specializes in beef jerky & has been featured in tons of foodie magazines! It’s SO good!
Keto Garlic Cheese Crackers | Divalicious Recipes
Low Carb Cauliflower Breadsticks | Real Housemoms
Keto Brownies | Keto Connect
Paleo Scotch Eggs | Ditch the Carbs
Instant Pot Buffalo Ranch Chicken Dip | Adventures Of A Nurse
Keto Snickerdoodle Cookies | Ruled.me
Curried Zucchini Chips | My Natural Family
Keto Cheese Shell Taco Cups | Hey Keto Mama
Related: 40 Sweet & Salty Keto Snacks
Ok. So you’ve got 30 days of recipes. Now you need a plan. Have you set your weight loss goals? No, I wanna be skinny doesn’t count!:) Read this & get started now! Check back & let me know how things are going!
You can do it! Following the simple rules of the ketogenic diet plan helped me lose over 80 pounds and keep it off. If I can do it you can too!
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