Team Foreverfit brings you a sample diet plan for the ketogenic diet. Do read up on the diet’s pros and cons before deciding to follow this plan. 

Foods to be included

  • Meat- Meat, ham, chicken
  • Fatty fish- Tuna, salmon, trout, etc.
  • Eggs
  • Butter, unprocessed cheese and cream
  • Nuts and seeds- Almonds, flaxseeds, walnuts, chia, etc.
  • Fruits- avacadoes, berries
  • Low carb veggies: Cauliflower, broccoli, leafy greens such as celery, spinach, cabbage, tomatoes, onions, bell peppers, etc.
  • Herbs and spices- salt, pepper, oregano, basil, thyme, rosemary, etc.
Foods to be avoided

  • Grains and starches- Foods made of wheat, rice, cereal, refined flour such as pasta, pizza, etc.
  • Sweets and sugary foods: Desserts, fruit juices, smoothies, sodas, ice cream, candy, milk chocolates etc.
  • All Fruits except berries
  • Tubers and starchy vegetables: Potatoes, sweet potatoes, colocasea, yam, carrots, beetroots, turnips, etc.
  • Beans and legumes: Kidney beans, lentils, pulses, chickpeas, green peas, etc.
  • Foods with artificial sweeteners that contain high levels of sugar derived alcohols that alter ketone levels in the body.
  • Processed foods, saturated and trans fats containing oils, mayonnaise
  • Alcohol
  • Sauces and condiments that contain sugar and vegetable oils

A sample ketogenic meal plan

Breakfast

  • Bacon, eggs, and tomatoes
  • Egg, tomato, goat cheese omelet with basil seasoning
  • Milkshake with thick coconut milk, peanut butter, and vanilla
  • Omelet made with tomato, peppers, mushroom and onion
  • Sugar-free yogurt with peanut butter, cocoa, and stevia
  • Fried eggs and mushroom with bacon

Lunch

  • Chicken salad with olive oil and feta cheese
  • Milkshake made with almond milk, peanut butter, cocoa and stevia
  • Nuts and celery sticks with salsa and avacado dip
  • Stir fried chicken or fish with spinach

Dinner

  • Salmon with asparagus cooked in butter
  • Meatballs and veggies in cheddar cheese
  • Pork chops with parmesan cheese and broccoli salad
  • Stuffed chicken with cream cheese and vegetables
  • White fish, egg, and spinach cooked in coconut oil

Snacks

  • Fatty fish
  • A handful of nuts and seeds
  • Cheese slices
  • 1 to 2 hard boiled eggs
  • 90% dark chocolate
  • Milkshake with almond milk, cocoa and peanut butter
  • Full-fat yogurt with cocoa or strawberry
  • Strawberry and cream

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