How Should Your Food Plan Look During The Ketogenic Diet?

When it comes to the ketogenic diet, many people are unsure what they should and shouldn’t eat. This can be incredibly confusing regarding food choices for snacks and meals. Many forget that the ketogenic diet is not about cutting out all carbohydrates but reducing your intake of net carbs. Net carbs are the total number of carbohydrates in a food minus the amount of fiber. This article will outline a basic food plan you can follow while on the keto diet to make things a little easier.

keto diet

How Should the Composition Be?

While on the keto diet, you should aim to consume around (55-60)% of your calories from fat, (30-35)% from protein, and (5-10)% from carbohydrates. This may seem like a lot of fat, but your body must enter ketosis. Once your body is in ketosis, it will start to burn fat for energy instead of glucose.  Nowadays, there are reliable online sites with details on ketogenic meals you can try. These sites provide an all-inclusive guide that you can use to come up with a detailed food plan. When it comes to the foods you can eat, you want to be sure of their quality. Sometimes, getting broad information from the internet may be overwhelming. You can, therefore, choose to get a professional guide from a dietitian. It will help ensure you eat healthily and also help you lose weight in a short period. 

What Foods Can I Eat?

There are many different foods that you can eat while on the keto diet. Here are some examples of food items that you can include in your diet plan:

Meat and Poultry

This is where you avoid processed meats and focus on eating healthy, grass-fed meats. Some good options include:

  • Beef

  • Pork

  • Chicken

  • Turkey

  • Lamb

  • Veal

What happens when you eat these kinds of meats is that they help produce B vitamins, minerals, and Omega-3 fatty acids. You should also note that it’s essential to cook your meat correctly to avoid the formation of harmful compounds. Sometimes, planning your meals can be challenging. You may need more time to cook all your meals from scratch. In such a case, you can opt for quick and easy meal options like frozen meatballs or precooked chicken breasts.

Fish and Seafood

You want to focus on eating wild-caught fish and seafood as they are a good source of protein and healthy fats. They also contain omega-3 fatty acids, which are great for heart health. Some good options to include in your diet plan are:

  • Salmon

  • Tuna

  • Trout

  • Halibut

  • Shrimp

  • Crab

  • Lobster

Sometimes, you want to be sure that the seafood you’re eating is fresh and of good quality. In such a case, you can buy them from the grocery store or order them online. Understand that you can get creative with your meal plan. For example, if you’re tired of eating the same old fish every week, you can try a new recipe or cooking method. This will help to make things more exciting and enjoyable for you.


Eggs are a great source of protein and fat. They are versatile, so you can make them differently to suit your taste. Some people prefer to eat them hard-boiled, while others like them scrambled or made into an omelet. You can even bake with them. You can buy eggs from the grocery store, or if you want to be sure of their quality, you can get them from a local farm. Just be sure to avoid overcooking them to avoid the formation of harmful compounds like glycotoxins


It’s also important to incorporate plenty of non-starchy vegetables into your meals when following a ketogenic diet. This will help you make sure you’re getting enough vitamins, minerals, and fiber while still staying within your carb limit. Good vegetable choices for a ketogenic diet include leafy greens like spinach and kale, cruciferous vegetables like broccoli and cauliflower, and other low-carb vegetables like mushrooms and zucchini.

Nuts and Seeds

nuts seeds

They’re excellent sources of healthy fats, fiber, and antioxidants. They are also deficient in carbs, so you can eat them freely while on the keto diet. Some good options to include in your diet plan are:

  • Almonds

  • Walnuts

  • Pistachios

  • Cashews

  • Pumpkin seeds

  • Flax seeds

You can buy nuts and seeds from the grocery store or online. Just be sure to check the label to make sure they are unsweetened and Salt-free. You can also roast them in the oven for a crunchy treat.

The keto diet is a great way to lose weight, improve your health, and increase your energy levels. Creating a meal plan that fits your individual needs and preferences is vital. Doing this will make you more likely to stick with the diet and see long-term success.