Keto Sample Menu Looks Like This…

Questions that dominate ketogenic forums for beginners: Do you have a sample keto menu? What do meals look like? What do you eat? Newbies are rifling through contradictory info, dire warnings, food police who holler that keto is not 21 carbs/day, it’s only 20 (grrr!), fear, desperation, doctors who are unfamiliar with it, family members who’ve heard erroneous horror stories, and through it all, they are possibly experiencing the whole reason they ended up looking into the ketogenic way of eating in the first place … HOPE. Hope after years of failed attempts to keep weight off after successfully losing it. Read here why long-term calorie restriction does not work.

Keto Electrolyte Go-To Box

The first picture is chicken fajitas with full-fat sour cream and low sugar salsa. What makes it qualify as a keto meal? No gluten and therefore no tortilla. Low Sugar. The proper fats. Nothing highly processed, meaning not loaded with preservatives or concocted in a factory.

Keto Fajitas

 

The second picture is a box of fat bombs and electrolyte replacements, because you must regularly replace them or you will get the dreaded Keto Flu, a nauseating, dizzying, headachy, fatigued state as your body goes through the switch of changing its energy source. When you eat lots of carbs, your energy source comes from those carbs in the form of glycogen. Eat more carbs than your body can burn, and even if those carbs come from healthy sources, the excess is stored as body fat. When you eat keto, your ingest very few carbs (but note all the veggies in the picture above). Your body is designed to find an alternate source of energy, and that is stored fat! Yay…that is why you hear incredible weight loss stories.

Keto Cream Cheese Fat Bomb Drizzled with Dark Chocolate
Keto Cream Cheese Fat Bomb Drizzled with Dark Chocolate

The third picture is ground beef, veggies, and marinara. What makes it a good addition to any sample keto menu? The beef is grass-fed which means cows are eating the proper food, not corn, and the result is meat that has the proper ratio of omega 3s and 6s. If your budget is tight, then buy the leanest cuts of meat you can afford, and add healthy fats back in when you cook it. Preservatives and hormones are stored in an animal’s fat, so you can improve your health by avoiding those. You will hear the term Clean Keto, which means you consider more than the macro ratios of fats to proteins to carbs; you consider the source and quality of those macronutrients as well. This meal also has very low sugar, gluten, and was coked with healthy fats that are not inflammatory.

Keto Sample Menu: Chicken with Black Olives Rao's Marinara
Simple Keto Chicken with Black Olives & Rao’s Marinara

For more beginner info on how to get going with Keto, please poke around the blog. I keep things simple. You can learn as you go! You may notice links to products I like… If you click and buy, I earn a small commission, but you do not pay one penny extra. Thank You!

New To Keto? Keep it Simple!

Stocking Your Keto Kitchen

Excellent Keto Book

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What I Eat (2-Day Keto Samples)

What does a weekend of ketogenic eating look like for me? Many people are unsure how to start and find relief seeing keto samples like this simple strawberry cheesecake keto shake, aka real food! I generally start my day with bulletproof coffee. Early afternoon, I have two scrambled eggs, celery with cream cheese. A bit of dark chocolate. I drink hibiscus tea throughout the day with lime, which is full of antioxidants. Then this amazing Strawberry Cheesecake Shake for dinner.

Keto strawberry cheesecake shake
Keto Strawberry Cheesecake Shake

Keto Strawberry Cheesecake Shake

3 medium strawberries. 1 cup crushed ice. 1 cup So Delicious Brand coconut milk (it’s partly water and low carb). 1 tablespoon softened cream cheese. 1/4 cup full-fat whipping cream. 1/2 tablespoon Pyure. 1/2 teaspoon real vanilla. Dash of salt. Blender time! >>> about 4 Net Carbs | 21g Fat | 2g Protein | 250 Calories <<<

For dinner, something like this: 3 ounces of ground turkey with Rao’s Marinara, a popular Keto favorite because it is so low in net carbs, and cheddar cheese. Simple. Fast. Keto.

Next day, I start again with bulletproof coffee and around noon have my first meal. Holy smokes, this is good: 2 eggs, 2 ounces ground turkey sauteed in Kerrygold with celery and red onion. Topped with sour cream, salsa, chives. Side of roasted pecans with milled flaxseed, avocado, grape tomatoes. Himalayan pink salt. Freshly ground pepper.

Keto Samples, eggs with roasted avocado
Keto Samples, eggs with roasted avocado

Dinner might be another shake. Choose your flavor, from cinnamon to vanilla to chocolate to blueberry. And the nutritional bonus of shakes or smoothies is that it’s a cinch to add spinach leaves or 1/4 an avocado without changing the taste. Check out these keto samples that are simple and delicious and have no obscure ingredients!  4-Step Chicken Fajitas, or Indian-Flavored Sloppy Joe’s, or Fathead Dough Keto Pizza. Experiment. Eat breakfast foods for dinner and dinner foods for breakfast. Keto on, warriors!

For beginner tips, click here.

Read Labels! Make Homemade Keto Ranch

Homemade Keto Ranch with Vegetables
Homemade Keto Ranch with fresh veggies

Summer means crisp fresh veggies, so how about some homemade keto ranch dressing for dipping? As much as I can, I aim for clean keto, meaning I consider more than macronutrients. I consider the ingredients as well. With regard to salad dressings from the store, that means oils. It’s tricky to find one NOT made with soybean or canola oils, both of which are inflammatory, and inflammation is the root of a plethora of aches and pains and health problems in general. So I set out to buy herbs to make my own ranch, and thought I would grab a small jar of mayo. I’ve seen a true avocado oil mayo at Costco, but alas, I was at Wallymart. Hark, look what I found!

Reading labels, looking for non-keto ingredients
Reading labels, looking for non-keto ingredients

But wait just a second. Let’s not be too quick with the harkness. Instead, it’s: Oh, no, look what I found! Canola and soybean oils in plain site in the ingredient list. Inflammatory oils. And corn starch, too. So Hellmanns’s markets it as Avocado Oil Mayo, charges you more, and still puts crap in it. So poo on Hellman’s, I’m making homemade keto ranch dressing.

Homemade Creamy Keto Ranch Dressing
Homemade Creamy Keto Ranch Dressing

Homemade Keto Ranch Recipe:

Mix the following: 1/2 cup of sour cream, 1 tablespoon of heavy whipping cream, and a pinch of all the rest of this stuff, in order of largest to smallest pinch: onion powder, dill weed, chives, himalayan pink salt, pepper, lemon juice and pickle juice.

Just look at that lusciousness! I didn’t even need the mayo. And before the keto police bash me with their keto baton for the picture with carrots and tomatos, it’s a measly TWO baby carrots for less than one net carb and THREE measly grape tomatoes. Not advocating giant piles of carrots here. 🙂

If you’re new to keto, please poke around the blog. I am pretty much a newbie, so I cook simply and explain the basics so as not to overwhelm. I am THRILLED with how much better I feel on keto: so much energy, reduced depression, drastically reduced body aches and pains, and a slightly smaller butt.

Click the following links for some basics:

Stock Your Keto Kitchen

Make Ice Cream Shakes in 90 Seconds

Get your crunch on with a 1-Minute Keto Cracker

Check out the One Keto Book I Bought

If you don’t know Fathead Keto Pizza, You Must!