You can explore even more keto dinner ideas here the next time you’re struggling to come up with meal prep for the week, and after dinner’s done, indulge in these nutritionist-approved tasty keto dessert recipes! 

Table of Contents 
Skillet Baked Cheesy Jalapeño Chicken  
Garlic Shrimp Zoodle Pasta 
Bell Pepper Philly Cheesesteaks 
Unstuffed Beef Cabbage 
Shredded Chicken Zucchini Boats 
Salisbury Steak with Creamy Mushroom Gravy 
Turkey Bacon and Avocado Taquitos 
One Pot Ground Beef and Broccoli 
Buttered Basil Cod Filets 
Spicy Shredded Salmon Sushi Bowl 

Skillet Baked Cheesy Jalapeño Chicken

Ingredients 

4 skinless chicken breasts (pre-cooked or raw) 
8 oz low-fat cream cheese, softened 
3 jalapeños, chopped 
½ cup mozzarella, grated 
½ cup bacon, crumbled 
Salt & pepper to taste 

Directions 

1. Preheat oven to 375°F. 
2. Lay your chicken breasts (cooked or raw) flat on a lined baking sheet or covered with non-stick spray.  
3. Spread softened cream cheese on top of chicken, coating evenly.  
4. Sprinkle grated mozzarella, crumbled bacon, and chopped jalapeños on top of the cream cheese. 
5. Bake in oven for about 10 minutes, or until cheese has melted. 
6. For raw chicken, pat dry and season with salt and pepper. Bake for 30-40 minutes until the internal temperature reaches 165°F and the cheese is bubbling. 

Garlic Shrimp Zoodle Pasta 

Ingredients 

1 lb shrimp, washed, peeled & deveined  
4 cups zoodles (or 2-3 whole zucchinis spiralized) 
½ lemon zest 
⅓ cup lemon juice 
⅓ cup grated parmesan 
½ cup cherry tomatoes, halved 
4 Tbsp parsley, chopped 
½ Tbsp garlic, minced 
1 Tbsp extra virgin olive oil 
Salt & pepper to taste 

Directions 

1. Heat your olive oil in a large pan on medium-high heat. Once heated, add shrimp to pan and season with salt, and pepper. 
2. After 1 minute, toss the shrimp and add minced garlic.  
3. Cook shrimp until golden brown and transfer to a bowl, set aside.  
4. In the same pan, add zoodles, cherry tomatoes, and lemon juice. Cook until tender.  
5. Turn off heat, return shrimp to the pan with the zoodles. Add parm, parsley, and lemon zest and toss until mixed, then serve. 
   
   
   
   

Bell Pepper Philly Cheesesteaks 

Ingredients 

8 oz lean sirloin steak, cooked (or seasoned elk meat!)  
2-4 red bell peppers, halved and cleaned 
1 cup shredded lettuce 
1 Tbsp olive oil mayonnaise  
2 oz low-sodium mozzarella, shredded 
1 sweet onion, diced 
1 Tbsp garlic powder
Salt & pepper to taste 

Directions 

1. Pre-heat oven to 300°F.
2. Make sure your sliced bell peppers are free of the stem, seeds, and inner pith. Spread mayo on the inside and add shredded lettuce on top. Place bell peppers on a baking sheet and set aside.
3. Slice your cooked sirloin steak into thin slices*, and toss in a bowl with diced onion, garlic powder, salt, and pepper.
4. Add seasoned steak/onion mix to your bell peppers and top with shredded mozzarella.
5. Bake in the oven until bell peppers are soft, and cheese is melted. Eat with a fork or as an opened-faced “sandwich.”

Note: *If you’re using our seasoned elk meat, you may want to slice the chunks into smaller, thinner pieces, so they fit into the bell pepper a little easier. 

Unstuffed Beef Cabbage 

Ingredients 

1 large head of cabbage, chopped 
1 lb ground beef (crumbled cooked beef patties will do!) 
½ cup riced cauliflower 
½ white onion, diced 
½ cup crushed tomatoes 
15 oz tomato sauce or low-sodium marinara 
4 cloves of garlic 
2 tsp dried oregano 
1 tsp onion powder 
½ cup water 
1 Tbsp extra virgin olive oil 
Salt & pepper to taste 

Directions 

1. Heat olive oil in a medium skillet over medium heat.  
2. Season ground beef with onion powder, salt, and pepper, then add to heated pan. (If using our pre-cooked beef patties, skip this step! Just crumble the patties and jump to step 3) 
3. Add diced onion, garlic, and riced cauliflower to skillet, stirring often. Add meat and cook until browned, crumbling it as you go. 
4. Add cabbage, crushed tomatoes, tomato sauce, water, and dried oregano and continue cooking until cabbage is tender. Serve! 

Shredded Chicken Zucchini Boats 

Ingredients 

2 medium zucchinis, halved lengthwise 
1 ½ cups shredded chicken (or ground turkey) 
4 oz low-fat cream cheese 
½ cup baby spinach, chopped 
1 cup parmesan, shredded 
1 tsp red pepper flakes 
½ Tbsp onion powder 
Pepper to taste 

Directions 

1. Preheat oven to 350°F. 
2. Hollow out a shallow indent in your halved zucchinis, leaving about ¼ in border on the edges. Set the scooped-out center aside for later. Arrange zucchini boats on a large baking pan and set aside. 
3. For raw ground meat, heat 1 Tbsp of extra virgin olive oil in a pan over medium high heat. Season meat with pepper and onion powder and add to the pan. Cook until browned. Let rest and cool, then shred. Proceed to next step. (If using cooked meat, skip this step!) 
4. Toss your cooked chicken/turkey with zucchini insides, parmesan, cream cheese, and chopped spinach in a bowl. Season with onion powder, pepper, and red pepper flakes. Scoop mixture into zucchini boats.  
5. Place zucchini boats back in the oven and cook until zucchini is tender. Let cool before digging in! 

Note: Try these other easy keto dinner ideas using chicken! 

Salisbury Steak with Creamy Mushroom Gravy 

Ingredients 

4 beef patties 
2 Tbsp unsalted butter (or butter alternative) 
8 oz cremini mushrooms 
½ onion, diced 
2 cups low-sodium beef broth 
1 Tbsp low-fat cream cheese, chunked 
1 Tbsp extra virgin olive oil 
1 tsp dried parsley 
Salt & pepper to taste 

Directions 

1. Add olive oil to a skillet on medium heat. Add butter and diced onion to skillet and sauté until soft but not browned (about 3 minutes).  
2. Add sliced mushrooms to pan and further sauté until mushrooms are soft and onions are browned (about 5 minutes). 
3. Add beef broth, salt, and pepper and bring mixture to a boil, then reduce to a simmer for 5 minutes.  
4. Reduce heat and add chunked cream cheese. Mix until gravy is smooth and thickened.  
5. Heat your beef patties (either in the microwave or in another pan with olive oil) and top with your gravy. Garnish with dried parsley and serve with your favorite veggies.* 

Note: *If you’re using raw ground beef or patties, simply season your meat and cook in a pan with extra virgin olive oil on medium-high heat until browned on either side (about 10-15 minutes), then top with your gravy and garnish. 

Turkey Bacon and Avocado Taquitos 

Ingredients 

6 slices mozzarella cheese 
6 oz sliced deli turkey 
3 slices of turkey bacon, cooked (or tempeh) 
½ avocado, thinly sliced 

Directions 

1. Preheat oven to 350°F. 
2. Place mozzarella slices on a greased pan and bake until edges have browned, and cheese is bubbly. Remove from oven and allow to cool until you can handle them with your bear hands. (For more cheese suggestions to use for this keto dinner idea, check out this guide.) 
3. Place sliced turkey, cooked bacon, and avocado slices on one side, then tightly roll them up in the cheese. Let cheese firm and cool before eating. 
   
   
   

One Pot Ground Beef and Broccoli 

Ingredients 

1 lb ground beef (or ~4 crumbled beef patties) 
10 oz broccoli florets, raw
3 cups baby spinach, rinsed
¼ cup extra virgin olive oil 
4 tsp apple cider vinegar 
¼ cup sesame oil 
2 garlic cloves, minced 
1 tsp onion powder 

Directions 

1. Add olive oil to a pot over medium heat. Add ground beef, onion powder, and minced garlic. (For raw ground beef, season and cook on medium-high heat for about 10-15 minutes until browned. Make sure to break apart the meat as it cooks! After, proceed to the next step.)  
2. Stir in apple cider vinegar and sesame oil. Cook for 3 minutes. 
3. Add broccoli florets and spinach to pot and stir. Cover with lid and let your ground beef and veggies steam for 3-5 minutes until the broccoli is tender. 
4. Enjoy as-is or serve with riced cauliflower.

Buttered Basil Cod Filets 

Ingredients 

4 cod filets 
5 Tbsp unsalted butter 
2 Tbsp fresh basil, chopped 
1 tsp fresh thyme, chopped 
1 tsp fresh parsley, chopped 
1 tsp garlic, minced 
2 Tbsp extra virgin olive oil 
1 tsp garlic salt 

Directions 

1. Heat your olive oil in a saucepan on low-medium heat and add the butter, chopped fresh herbs, and garlic salt until the butter is melted.  
2. Add filets to the same pan and cook for 2-3 minutes, spooning the butter on top as they heat.* 
3. After cooking and plating, top cod with more garlic butter sauce and serve with veggies. 

Note: *If cooking cod from scratch, make sure to pat the filets dry to make sure they cook properly! 

Spicy Shredded Salmon Sushi Bowl 

Ingredients 

1 salmon filet, cooked 
3 sheets of dried seaweed (nori) or wet seaweed
½ cucumber, sliced 
1 small radish, sliced 
½ avocado, sliced 
⅜ cup shredded carrots
¾ cup rice cauliflower 
¼ cup mango, diced 
¼ cup tofu, cubed
½ tsp wasabi 
1 tsp low-sodium soy sauce 
3 Tbsp olive oil mayo 
Sesame seeds for garnish 

Directions 

1. Combine riced cauliflower, mayo, wasabi, and soy sauce in a bowl until rice is coated. 
2. In the same bowl, gently mash your salmon with a fork until it is shredded and mix into the rice. 
3. Top rice and salmon mix with diced cucumber, carrots, tofu, seaweed, radish, mango, and avocado. Garnish with sesame seeds. Drizzle with sriracha for more of a kick! 

Note: Try our salmon sushi bowl recipe or this philly roll recipe if you want more keto dinner ideas that are closer to a traditional sushi experience.  

The post Easy & Healthy Keto Dinner Ideas (Under 10 Minutes!) appeared first on Fresh n' Lean.

Need the main course taken care of first? We got you. Fully loaded keto meals ready for delivery for your breakfast, lunch, and dinner here.  

Table of Contents 
Chocolate Cake 
Peanut Butter Cookies 
Snickerdoodle Cookie Bars 
Keto Cheesecake 
Cream Cheese Bombs 
Blueberry Dump Cake 
Chocolate Zucchini Muffins 
Almond Butter Cups 
Pumpkin Brownies 
Low-Carb Pumpkin Pie 
Fudgy Chocolate Brownies 
Ricotta Dessert Cups 
Lemon Meringue Pie 
Chocolate-Covered Strawberries 
Berries & Cream Popsicles 
Oreo Dirt Cake 
Raspberry Chia Pudding 
Chocolate Chip Cookie Bars 
Dark Chocolate Bark 
Soft & Chewy Chocolate Cookies 

Chocolate Cake 

Calories: 184g Total Carbs: 6g Net Carbs: 3g Fat: 17g 

The big kahuna: chocolate cake! By just using almond flour and allulose sugar or monkfruit sugar, you too can enjoy a decadent slice with very few carbs. 

Peanut Butter Cookies 

Calories: 200g Total Carbs: 6g Net Carbs: 1.8g Fat: 17g 

For those that can’t get enough of peanut butter OR cookies. 

Snickerdoodle Cookie Bars 

Calories: 178g Total Carbs: 3g Net Carbs: 3g Fat: 16g  

Speaking of cookies, everyone’s favorite cinnamon cookie comes in keto form using deliciously rich ingredients like almond butter, eggs, and vanilla extract. 

Keto Cheesecake  

Calories: 200g Total Carbs: 4g Net Carbs: 1.5g Fat: 17g

Cream cheese and vanilla extract work well in many keto desserts, but maybe none as well as in this cheesecake recipe! Eat plain, drizzled with dark chocolate, or with a low-carb fruit topping.  

Cream Cheese Bombs 

Calories: 50g Total Carbs: 0.3g Net Carbs: 0.3g Fat: 5g 

You can make a bunch of different flavors with these by just swapping out key ingredients. Try chocolate, vanilla, mocha, peanut butter, cinnamon roll, lemon cheesecake, or chocolate chip to satisfy a variety of cravings. 

Blueberry Dump Cake 

Calories: 199g Total Carbs: 9g Net Carbs: 7g Fat: 18g 

This is a great family-sized dessert that is also perfect for those on the paleo diet. The beauty of this dessert is that you don’t have to fuss over appearances; the flavor is what matters most! 

Chocolate Zucchini Muffins 

Calories: 169g Total Carbs: 10g Net Carbs: 2.5g Fat: 12g 

The fiber in the zucchini balances out the carbs to make this a low-carb chocolatey treat. 

Almond Butter Cups 

Calories: 101g Total Carbs: 5g Net Carbs: 5g Fat: 9g 

If you’re a Reese’s fan, this one’s for you! Just melt some chocolate and coconut oil, and layer in your almond butter before refrigerating.  

Pumpkin Brownies 

Calories: 139g Total Carbs: 4g Net Carbs: 4g Fat: 10g 

All you PSL lovers can continue the pumpkin celebration with these keto brownies.  

Low-Carb Pumpkin Pie 

Calories: 244g Total Carbs: 8g Net Carbs: 4g Fat: 21g 

Have a classic Thanksgiving with a low-carb pumpkin pie recipe made with pumpkin puree, heavy cream, and almond flour pie crust.  

Fudgy Chocolate Brownies  

Calories: 180g Total Carbs: 5g Net Carbs: 3g Fat: 17g 

Nobody will be able to tell this isn’t “the real thing” because it’s chock-full of rich chocolate chip morsels and cocoa powder. Just don’t mention the words “keto dessert” and you’re secret’s safe with us!

Ricotta Dessert Cups 

Calories: 202g Total Carbs: 9g Net Carbs: 7g Fat: 13g 

Berries are typically low in carbs which makes them the star of many keto dessert recipes! 

Lemon Meringue Pie 

Calories: 175g Total Carbs: 6g Net Carbs: 3g Fat: 16g 

If you’re feeling lazy when it comes to pie-making, this recipe uses an old-fashioned graham cracker pie crust that’s easy to make (or to buy). 

Chocolate-Covered Strawberries 

Calories: 78g Total Carbs: 6g Net Carbs: 1g Fat: 5g 

Doesn’t get any easier than this! Dip strawberries into some dark chocolate and freeze. Boom. 

Berries & Cream Popsicles 

Calories: 158g Total Carbs: 4.4g Net Carbs: 2.6g Fat: 9.4g 

For those hot days, or those days when you just want to enjoy a frozen fruity treat. Try a blueberry lemon version here. 

Oreo Dirt Cake 

Calories: 279g Total Carbs: 5.3g Net Carbs: 4g Fat: 30g 

The kiddos may love this, but that shouldn’t stop you from enjoying it too! If you have room after dinner for a more indulgent treat, this keto dessert is perfect for both you and the little ones.  

Raspberry Chia Pudding 

Calories: 217g Total Carbs: 13g Net Carbs: 4.6g Fat: 17.6g 

For an overnight treat that can double as your breakfast, chia pudding is your choice.  

Chocolate Chip Cookie Bars 

Calories: 190g Total Carbs: 4g Net Carbs: 4g Fat: 17g 

Topping your chocolate chip cookies with sea salt gives it a great salty finish that compliments the sweetness of one of the easiest keto dessert recipes.  

Dark Chocolate Bark  

Calories: 108g Total Carbs: 7g Net Carbs: 6g Fat: 7g 

Another one of the simplest and quickest keto dessert recipes that only needs melted chocolate and some of your favorite keto-approved fruit and nut toppings.  

Soft & Chewy Chocolate Cookies  

Calories: 124g Total Carbs: 4.3g Net Carbs: 1.8g Fat: 10g 

Last but not least, when your chocolate craving won’t be satisfied by anything less than a double chocolate chocolate chip creation.  

The post 20 Easy Doctor-Approved Keto Desserts (Recipes Included) appeared first on Fresh n' Lean.

Still too shaky in the kitchen to try some of these keto recipes? Let us do the hard work for you and get fully prepared keto meals delivered straight to your door! 

Table of Contents 
Grilled Chicken with Avocado Salsa 
Smoky Spanish Beef Stew with Olives 
Oven Baked Garlic Parm Ribs 
Keto Egg Salad 
Easy Keto Ground Beef Meatloaf 
BBQ Pulled Pork with Spicy Slaw 
Cauliflower Coconut Milk Curry 
BLT Stuffed Avocados 
Cajun Keto Shrimp 
Turkey Bacon Ranch Pinwheels 
Broccoli Cheese Keto Soup 
General Tso Keto Chicken 
Keto Pad Thai 
Ground Beef Keto Casserole 
Zero Carb Salmon Patties 
Zucchini Keto Sliders 
Cheesy Shrimp and Grits 
Keto Charcuterie Board 
90 Second Personal Pan Pizza 
Keto Ramen Soup 

Grilled Chicken with Avocado Salsa 

Calories: 468  Fat: 29g  Total Carbs: 12g  
Net Carbs: 5g  Fiber: 7g  Protein: 39g  

Cilantro and lime are perhaps one of the best food pairings around – and that remains true in one of the simplest (but tasty) keto chicken recipes. Prep time takes under 30 minutes so you can enjoy a delicious zesty dish in under half an hour! 

Smoky Spanish Beef Stew with Olives 

Calories: 328  Fat: 21g  Total Carbs: 9g  
Net Carbs: 6g  Fiber: 3g  Protein: 27g 

This keto dinner recipe uses fresh thyme, red wine, smoked Spanish paprika, garlic, and more to create a flavorful keto stew. 

Oven Baked Garlic Parm Ribs 

Calories: 349 Fat: 33.1g Total Carbs: 4.7g  
Net Carbs: 3.9g  Fiber: 0.8g  Protein: 10g 

You’ll want these baby back, baby back ribs for every meal once you try your first bite. Eating the same dish for every meal isn’t realistic for a healthy diet, but we don’t blame you for wanting to – cheese and garlic are definitely crave-worthy! 

Keto Egg Salad 

Calories: 197  Fat: 16g  Total Carbs: 1g  
Net Carbs: 1g  Fiber: 0g  Protein: 8g 

Can’t beat a classic sandwich for lunch! This egg salad recipe goes great between two slices of your favorite keto-brand bread, or (if you’re an enthusiastic baker) try our 1g carb keto bread recipe and make your own loaf at home. 

Easy Keto Ground Beef Meatloaf 

Calories: 311  Fat: 18.7g  Total Carbs: 2.1g  
Net Carbs: 1.7g  Fiber: 0.4g Protein: 32.8g 

This recipe includes how to make a keto-friendly sauce to go on top of your meatloaf entrée. Of course, you can’t go wrong with a little traditional keto ketchup, Worcestershire sauce, tomato paste, or salsa! 

BBQ Pulled Pork with Spicy Slaw 

Calories: 385  Fat: 22g  Total Carbs: 6g  
Net Carbs: 5g  Fiber: 1g  Protein: 40g 

Using a slow cooker to do your cooking for you makes easy keto recipes even easier. Setting and forgetting frees up a lot of your time to do other important things.  

You know what else frees up time you’d normally spend cooking? Having ready to eat meals delivered straight to your doorstep. 

Cauliflower Coconut Milk Curry 

Calories: 283  Fat: 23g  Total Carbs: 18g 
Net Carbs: 12g  Fiber: 6g  Protein: 4g 

The carbohydrates are a little high for this curry dish, but if you’re just starting out, or are following a cyclical keto plan, or targeted keto strategy for energy during an intense workout, this curry recipe works in a pinch.  

BLT Stuffed Avocados 

Calories: 189  Fat: 16g  Total Carbs: 10g 
Net Carbs: 3g  Fiber: 7g  Protein: 4g 

This recipe offers an alternative to BLT sandwiches to keep you filled up and fueled up after lunch or dinner. Avocado cups are not only a great main ingredient for keto recipes, but they can be used to create a variety of flavorful dishes: try adding the egg salad from above or this taco stuffing to your cups for even options! 

Cajun Keto Shrimp  

Calories: 181  Fat: 9.3g  Total Carbs: 1.3g  
Net Carbs: 0.7g  Fiber: 0.6g  Protein: 23.4g 

Shrimp is typically high in cholesterol, so we wouldn’t recommend eating it all the time, but if you’re free from heart health issues, indulging in a delicious shrimp dish like this one is fine! Savor the shrimp’s Cajun spices along with keto mashed cauliflower or rice for a complete meal pairing. 

Turkey Bacon Ranch Pinwheels 

Calories: 133  Fat: 12g  Total Carbs: 2g  
Net Carbs: 2g   Fiber: 0g  Protein: 5g 

This is a simple and fast recipe to construct when you’re in a hurry. Just wrap your cream cheese and seasoning up in a slice of turkey (or other deli meat), cut, and eat! 

Broccoli Cheese Keto Soup 

Calories: 235  Fat: 17g  Total Carbs: 7g  
Net Carbs: 5g  Fiber: 2g  Protein: 13g 

Even wilted broccoli works well in this recipe, so those of you that forget about your veggies in the back of the fridge have an opportunity to put them to good use! And what better way to do that than with a delicious broccoli cheese soup? 

General Tso Keto Chicken 

Calories: 252  Fat: 12.3g  Total Carbs: 3.7g  
Net Carbs: 3.2g  Fiber: 0.5g  Protein: 45.5g 

Traditional General Tso uses a lot of sugar-filled sauce to flavor their chicken. This keto alternative uses fresh, low-carb options instead like rice vinegar, minced garlic, and soy sauce! 

Keto Pad Thai 

Calories: 345  Fat: 26g  Total Carbs: 12g 
Net Carbs: 7g  Fiber: 5g  Protein: 18g 

This Pad Thai recipe uses shirataki noodles instead of rice noodles to lower the carb content of the dish. Shirataki noodles are higher in soluble fiber and can also help with digestion.

Ground Beef Keto Casserole 

Calories: 265  Fat: 15g  Total Carbs: 2g  
Net Carbs: 1.9g  Fiber: 0.1g  Protein: 28g 

Casseroles are another way to cook big batches for weekly meal prep. Make sure to use lean ground beef in your dishes to cut back on unhealthy fats.

(And if you have any to spare, try more keto ground beef recipes like this keto chili). 

Zero Carb Salmon Patties 

Calories: 121  Fat: 6g  Total Carbs: 0g  
Net Carbs: 0g  Fiber: 0g  Protein: 15g 

This is an absolutely 0 carb recipe that uses canned salmon, cheese, and pork rinds to make a crispy salmon patty you can make in less than 20 minutes. 

Zucchini Keto Sliders 

Calories: 163  Fat: 6g  Total Carbs: 1g  
Net Carbs: 0g  Fiber: 1g  Protein: 10g 

Have an old-fashioned burger with a keto “bun” made from zucchini slices. These bite sized morsels also make great healthy appetizers at barbecues.  

Cheesy Shrimp and Grits 

Calories: 401  Fat: 28g Total Carbs: 6g 
Net Carbs: 5.4g  Fiber: 1.6g  Protein: 33g 

As a staple Southern dish, you can keep the tradition going through your keto-conscious diet with a recipe that has less than 6 net carbs.  

Keto Charcuterie Board 

Calories: 191  Fat: 16g  Total Carbs: 3g  
Net Carbs: 1g  Fiber: 2g  Protein: 9g 

This charcuterie board will redefine the term “peckish.” You may consider this more of an appetizer, but charcuterie boards for lunch have become quite popular! Customize with your favorite meats, veggies, and cheeses easily. And don’t forget to indulge in some dark chocolate, too.

90 Second Personal Pan Pizza 

Calories: 325  Fat: 26.4g  Total Carbs: 6.1g 
Net Carbs: 3.5g  Fiber: 2.6g  Protein: 15g 

Coconut and almond flour can turn any dough into a low-carb option without the cardboard texture that other low-carb options can have. This recipe uses coconut flour and takes about 10 minutes to prep. 

Keto Ramen Soup 

Calories: 35  Fat: 0g  Total Carbs: 5g 
Net Carbs: 1g  Fiber: 4g  Protein: 3g 

Another recipe made keto friendly thanks to shirataki noodles! Add lean proteins, an egg, and veggies to this recipe for a keto ramen meal that will fill you up fast. 

For more easy keto recipes, check out our 5 Step Chef page! Or make cooking even easier with a weekly keto meal delivery that takes care of shopping, preparing, and cooking for you to save you even more time in the kitchen.  

The post Best Keto Recipes For Lunch & Dinner (Nutritionist-Approved)  appeared first on Fresh n' Lean.

While there are different versions of the keto diet which can allow for more protein intake, a flexible eating schedule, or vegan-friendly eating habits, this is a keto diet plan that you should feel free to alter to fit your lifestyle needs. 

Table of Contents 
Keto Diet Plan Basics 
Suggested Keto Shopping List 
7 Day Keto Diet Plan  
Tips for Sticking to Your Keto Diet Plan 
Where to Go from Here 

Keto Diet Plan Basics  

On a typical keto diet plan, you would eat no more than 20-25 grams of net carbohydrates—that means the number of carbs you eat minus the amount of fiber/sugar alcohol you eat per day. When beginning a keto diet plan, however, it is more common (and easier!) to start out with a higher amount of carbs —up to 50g a day.   

To enter ketosis, you will need to keep track of your macros. How long it takes to get into ketosis depends on your body and how strictly you follow your diet. It usually takes most people 1-2 weeks before their body produces the ketones it uses to fuel their body. As long as you keep your carb intake between 20 – 50g a day, your body will be able to enter ketosis.  

Typically, macronutrients are divided this way on a keto diet: 

• 55% to 60% fat 
• 30% to 35% protein 
• 5% to 10% carbohydrates 

Since you’re eating so little carbohydrates, making sure the rest of your diet is well-rounded is very important. Adding more protein and fat to your meals gives your body what it needs and reduces your chances of experiencing the dreaded keto flu. 

Still confused about how many carbs to eat on keto? You can always sign up for Fresh N Lean’s keto meal plan and we’ll do the hard work for you! We’ll calculate all the carbs and macros so all you have to do is enjoy delicious chef-prepared keto meals.  

Suggested Keto Shopping List 

While these are not exhaustive lists, they may come in handy to memorize these keto diet plan approved foods the next time you’re out shopping. As a rule of thumb, it’s always better to go for grass-fed and lean meats, and organic vegetables and fruits; these tend to be the healthiest versions of your groceries. If you’re unsure if something is low carb or not, check out the nutrition label or do a quick Google search!  

Be sure to check out a longer keto food list for do’s and don’ts here: 

Keto Food List: What to Eat and What to Avoid 

Great Keto Foods to Look for 

This list also contains some foods that are okay in moderation but may not be as healthy in the long run. This is why keto is typically meant for short-term dieting. If you’re looking to stick to keto longer, high-fat foods like cream, butter, and beef become less healthy the more you consume them. To stay heart-healthy, mix up your food rotation and look for healthy fats over high fats in general.  

Foods to Avoid or Limit 

Just like not all fats are created equal, some foods can surprise you with their carbohydrate content! Even good for you fruits like bananas, beets, winter squashes, and black beans are packed with high amounts of carbs and should be avoided or limited on the keto diet.  

7 Day Keto Diet Plan 

Keto dieters average about 2 meals per day. However, when first starting, it’s difficult to make that shift without feeling like you’re starving. So, for the first week, don’t feel guilty about having your full 3 meals for breakfast, lunch, and dinner (plus snacks if you’re feeling extra peckish!).  

These easy keto recipes can be adjusted to fit your preferences and can be used for week-long meal prep if you make extra. Remember: if you feel under 25g a day is too difficult to manage, you can increase the amount to under 50g a day! Make your keto diet plan work for you, not the other way around.

Easy ways to boost your carb intake would be to snack on an extra serving of food, or to add starchy vegetables and grains to your means. Whole grains, legumes, potatoes, and berries will easily boost your daily carb intake.  

Sunday (~19g total carbs) 

Breakfast – Scrambled Lox Eggs: Mix pieces of salmon lox, and capers, and top with goat cheese crumbles (~4g carbs) 

Lunch – Keto Philadelphia Sushi Rolls (6g carbs) 

Dinner – Bunless Burger: substitute buns with two lean beef patties and fill with the rest of your favorite burger toppings (~5g carbs) 

Snack – A handful of mixed, salted nuts (~4g carbs) 

Monday (~21g total carbs) 

Breakfast – Raspberry & Cream Pancakes (8g carbs) 

Lunch – Blackened salmon with Cauliflower Rolls: coat a salmon filet with Cajun seasoning and heat with avocado oil in a skillet (6g carbs) 

Dinner – Keto Chili with Ground Beef & Spicy Green Peppers (5g carbs)  

Snack – Sliced cucumber seasoned with lemon and Tajin (~2g carbs) 

Tuesday (~21g total carbs) 

Breakfast – Berry Keto Smoothie: Blend unsweetened Greek yogurt, ice, and ¼ cup of mixed frozen berries (~2g carbs) 

Lunch – Mini Charcuterie Board: Almonds, mixed berries, cubed cheese, sliced salami, olives, and beef jerky (~8g) 

Dinner –  “Potato” Leek Keto Soup (6g carbs) 

Snack – Almond Butter Cups: Melt dark chocolate, pour into a mold, add a layer of almond butter, another layer of chocolate, and freeze (~5g carbs) 

Wednesday (~24.6g total carbs) 

Breakfast – Broccoli Cheddar Quiche Cups (4g carbs) 

Lunch – Veggie and Hummus Sandwich: Try our keto-friendly bread recipe that only has 1g of carbs per slice (~11g carbs) 

Dinner – Lemon Chicken with Steamed Asparagus: Season boneless and skinless chicken thighs with onion powder, salt, pepper, and lemon juice. Pan sear in olive oil and steam asparagus with a tablespoon of butter (~.6g carbs) 

Snack – A Healthy Parfait: Plain Greek yogurt topped with coconut flakes, cacao nibs, and sliced peaches (~9g carbs) 

Thursday (~22.7g total carbs) 

Breakfast – Keto Omelet: Cooked eggs, spinach, cheese, and chopped bacon (~4.7g carbs) 

Lunch – Shrimp Scampi Zoodles (11g carbs) 

Dinner – Creamy Keto Soup with Shredded Lemon Chicken (3g carbs) 

Snack – Keto Chocolate Chip Cookie Bars (4g carbs) 

Friday (~23.7g total carbs) 

Breakfast – Keto Big Mac Sliders (11g carbs) 

Lunch – Tuna Salad with Pork Rinds: Canned tuna works! Just add olive oil-based mayo, celery, salt, and pepper. Use the pork rinds instead of crackers for a perfect scooper (~2.5g carbs) 

Dinner – Asian Shrimp and Brussels Sprouts: Toss shrimp and brussels sprouts with olive oil, monk fruit sweetener, and sesame oil. Bake on a sheet pan (~8.2g carbs) 

Snack – 2 hardboiled eggs topped with paprika (~2.2g carbs) 

Saturday (~25g total carbs) 

Breakfast – Egg, Spinach, and Ricotta Muffins (3g carbs) 

Lunch – Cauliflower Pesto Flatbread paired with a skinless grilled chicken breast (6g carbs) 

Dinner – Instapot Beef, Kale, and Carrot Stew: Chuck roast, baby kale, carrots, diced tomatoes, chicken broth, and some choice spices and you’re good to go in about 15 minutes (~9g carbs) 

Snack – Sliced cucumbers with cauliflower hummus dip (~7g carbs) 

Tips for Sticking to Your Keto Meal Plan 

1. Remember there’s an adjustment period: Your body isn’t used to being deprived of carbs, and there are bound to be uncomfortable adjustments. Minimize them with well-planned meals.  
2. Keep trying until you find what works for you: If achieving ketosis seems difficult for you, shift what times you eat, or what you’re eating. 
3. Have your meals ready to go: Keto meal prep is essential! It sets you up for the rest of the week and minimizes the effort you put into each mealtime. If you’re tired or short on time, having something ready to eat can keep you on track.  
4. Seek moral support: Find someone to do keto with! Or ask a loved one to cheer you on when you feel discouraged. It also helps to let others know when you’re on a keto diet so they’re supportive when choosing restaurants and going grocery shopping.  
5. Drink water: This can minimize the effects of the keto flu and will keep you well-hydrated. Drink a glass with every meal to feel fuller and improve digestion.  
6. Supplements are your friend: if you’re worried about getting proper nutrition while restricting your diet, supplements are a great way to give your body what it needs without running the risk of eating foods that will break your ketosis.  
   
   

Where to Go from Here 

We hope this example meal plan gives you an idea of how to set a menu for yourself for the week. For more keto dinner ideas and recipes like keto fried chicken and chicken keto casserole, check out these easy-to-follow keto chicken recipes. And read more here for even more keto snack ideas. 

Don’t have the time to cook each week? We got you! Just subscribe to Fresh N Lean’s keto diet plan (or one of our other super healthy plans) and have us do the hard work for you.  

The post Easy 7-Day Keto Diet Plan (for Beginners) appeared first on Fresh n' Lean.

Knowing how many carbs you can eat on keto is another big challenge. That’s why we gathered the tastiest beginner-friendly keto chicken recipes we could find. Each meal has its carb content listed to help you stay on your wellness journey! 

Table of Contents 
Keto Chicken Salad 
Chicken Crust Keto Pizza 
Spinach and Cheese Stuffed Keto Chicken 
Keto Breakfast Burrito 
Mediterranean Keto Chicken Kabobs 
White Chicken Keto Chili  
Chicken Bacon Ranch Keto Casserole 
15 Minute Keto Garlic Chicken with Veggies 
Keto Air Fryer Chicken and Broccoli 

Keto Chicken Salad 

When you have leftover chicken, there’s nothing easier to whip up than a batch of chicken salad. You can make it ahead of time and store it in your fridge, making it a perfect meal prep essential. Eat in a sandwich, with keto crackers, or by itself for a fast snack.  

Servings: 4 

Serving size: approx. ½ small bowl 

CARBS 3g     CALORIES 74    PROTEIN 9.8g   FAT 2.3g

Ingredients 

2 cups of cooked chicken, shredded 

¼ cup carrots, shredded 

¼ cup plain Greek yogurt  

1 Tbsp mustard 

1 tsp fresh dill, chopped 

½ cup green onions, diced 

½ cup celery, chopped 

1 Tbsp garlic powder 

1 Tbsp lemon juice 

Salt & pepper to taste 

Directions  

1. Add all ingredients into a mixing bowl and combine until smooth.* 
2. Refrigerate for at least 2 hours before enjoying! 

Note: *Adjust yogurt content according to your preferences. Some people like a dry chicken salad and others like it wet. Taste your salad after mixing and adjust the amount of Greek yogurt according to what you’d like best!

Chicken Crust Keto Pizza 

Don’t skip out on a party favorite! Make a keto-friendly pizza packed with tons of proteins and satisfy your craving for (arguably) the best food to ever grace this earth.  

Servings: about 8 slices (no toppings) 

Serving size: approx. 1 slice (no toppings) 

CARBS 0.40g    CALORIES 137    PROTEIN 20.8g    FAT 5.1g 

Ingredients (for the crust): 

1lb of cooked chicken, ground 

2 large eggs 

½ cup parmesan cheese, grated 

1 tsp Italian seasoning 

1 tsp garlic powder 

⅓ tsp salt 

Directions 

1. Preheat your oven to 400°F. Line a baking sheet with parchment paper (or silicon bake-safe mat) or prep a pizza stone.  
2. In a bowl, mix the ground chicken, parmesan cheese, garlic powder, Italian seasoning, and salt.  
3. In a separate bowl, whisk the eggs thoroughly and incorporate them into the chicken mixture. Mix well until ingredients stick together.
4. Take your chicken “dough ball” and spread it as thinly as possible onto your baking sheet or pizza stone (about ¼ inch thick). 
5. Bake your crust for 15-25 minutes until it’s firm and has golden edges. 
6. Remove from oven and let rest for 10 minutes.  
7. Add your sauce, and toppings of choice and return to the oven for 10-15 more minutes until toppings are cooked to your liking! 

Spinach and Cheese Stuffed Chicken 

Speaking of meal prep, these bad boys make another great addition to your weekly meal menu. This will remind you of a creamy chicken parm of sorts, elevated with the greatest edition: bacon.  

Servings: 4 

Serving size: 1 breast 

CARBS 5.25g    CALORIES 520     PROTEIN 38.3g    FAT 37.6g 

Ingredients 

4 whole chicken breasts, boneless and skinless 

4 oz cream cheese, softened 

½ cup spinach 

1 cup feta cheese, shredded 

4 strips of bacon, sliced into smaller, shorter strips 

2 Tbsp. Extra virgin olive oil 

⅓ cup sundried tomatoes, chopped 

1 tsp crushed red pepper flakes 

Salt & pepper to taste 

Directions 

1. Preheat your oven to 400°F. Line a baking sheet with foil or an oven-safe silicon liner.  
2. Cut 3-4 slits on top of each chicken breast to form pockets. Be careful not to cut all the way through the chicken.
3. Season chicken with salt and pepper. 
4. In a bowl, mix cream cheese, spinach, sundried tomatoes, and feta. Season with more salt and pepper, and the crushed red pepper flakes.  
5. Fill each slit with two pieces of your bacon strip on the sides, and a generous helping of your cream cheese stuffing mixture in the middle. 
6. Drizzle chicken with olive oil, and sprinkle feta on top. 
7. Bake until chicken is cooked all the way through (at least 165°F) and bacon is crispy (about 30 minutes). 

Keto Breakfast Burrito 

Ah, the good ‘ol breakfast burrito. This recipe uses chicken sausage in lieu of whole chicken for a rich and robust breakfast feast.  

Servings: 2 

Serving size: 1 wrap 

CARBS 0g    CALORIES 85.5    PROTEIN 8.5g    FAT 6g 

Ingredients 

2 egg wraps (storebought works! Egglife is a great brand) 

2 chicken sausages, sliced into small pieces 

2 strips of bacon 

2 large eggs 

½ avocado 

½ cup cheddar 

1 Tbsp olive oil  

A dollop of sour cream 

Directions 

1. Add the olive oil to a pan and heat on medium-high. Swirl the pan around making sure the oil coats the entire bottom of the pan.  
2. Heat bacon and sausage in the pan for about 6-10 minutes, making sure to flip occasionally to cook evenly. Once cooked, set aside on a plate covered with a paper towel to remove excess oil. 
3. Whisk eggs in a bowl, add cooked sausage pieces to eggs and mix until coated. Add eggs and sausage to a new pan and cook on medium-low heat. Scramble eggs and sausage together (about 3 minutes). 
4. Once cooked, add half of your eggs, sausage, and bacon to one plain egg wrap. Add desired toppings, and wrap. Repeat with a second egg wrap.  

Mediterranean Keto Chicken Kabobs 

It can’t get much simpler than this! Take a stab at these skewers the next time you’re hosting a BBQ for a colorful and healthy meal.  

Servings: 6 

Serving size: 1 kabob 

CARBS 7.33g    CALORIES 333    PROTEIN 23.1g    FAT 22.3g 

Ingredients 

6 bamboo or metal skewers 

1 lb chicken breast, cubed into 1 ½ inch pieces 

2 large bell peppers, cut into 1 ½ inch pieces 

2 medium zucchinis, sliced into ½ inch thick pieces 

1 large red onion, cut into 1 ½ in pieces 

½ cup extra virgin olive oil 

½ cup lemon juice 

2 Tbsp fresh dill, chopped 

1 Tbsp garlic powder 

1 Tbsp salt 

1 Tbsp pepper 

Directions 

1. If using bamboo skewers, soak them in water for 40 – 60 minutes before grilling so that they don’t burn! 
2. In a small bowl, mix your dill, salt, pepper, garlic powder, lemon juice, and olive oil. Set aside.  
3. Place your chicken, onion, zucchini, and bell peppers on your skewers. Placing the ingredients in a random order works best to evenly spread out the ingredients! 
4. Place your kabobs in a casserole dish and pour your olive oil marinade on top. Allow to marinade in the fridge for 30 minutes.  
5. Preheat your grill to medium-high heat.  
6. Once preheated, grill your kabobs for 5-10 minutes on each side until the chicken is cooked through (as always, at least to an internal temperature of 165°F). 

White Chicken Keto Chili  

This chili’s considered a bit mild, but if you want something with a little more KICK, check out our recipe for keto chili with ground beef and spicy green peppers!  

Servings: 12 

Serving size: approx. 1 small bowl 

CARBS 5g     CALORIES  235     PROTEIN 18g     FAT 12g 

Ingredients  

8 chicken breasts, boneless & skinless, sliced into ½ inch strips 

5 cloves of garlic, crushed 

1 large onion, diced 

28 oz can of crushed tomatoes 

1 ½ cup water 

4 Tbsp chili powder 

6 tsp onion powder 

2 Tbsp cumin powder 

6 oz cream cheese, chopped into small cubes** 

3 tsp sea salt 

Directions 

1. Toss your sliced chicken, chili powder, onion powder, cumin, sea salt, garlic, onion, crushed tomato, and water into a slow cooker. Cook on high for 30 minutes. 
2. Reduce your slow cooker to a low setting after half an hour and allow the chili to cook for 3-4 hours until the chicken easily comes apart. 
3. After this, add cream cheese to the chili.  
4. Stir the chili until the chicken is shredded and the cream cheese has blended in well. 
5. Set your slow cooker to the warmer setting until ready to serve.  
6. Top with shredded chicken, cheese, sour cream, and jalapeños for a Martha Stewart-worthy presentation.  

Note: *The cream cheese comes later in the recipe after hours of cooking, so it’s best to store it in the fridge until you’re ready to add it to the chili. 

Chicken Bacon Ranch Casserole 

Got an upcoming potluck but still want to keep with your diet? Nobody will ever know this is keto! Who can say no to bacon cheesy goodness? That’s right, NOBODY!  

Servings: 8 

Serving size: approx. 1 piece 

CARBS 6g    CALORIES 447    PROTEIN 37.3g    FAT 35.8g 

Ingredients 

4 cups of cooked chicken, shredded 

8 slices of cooked bacon, chopped 

4 cloves of garlic, minced 

1 cup of ranch dressing 

1 cup cheddar cheese, shredded 

1 cup smoked gouda, shredded 

4 cups broccoli florets, cooked 

Directions 

1. Preheat your oven to 375°F.
2. Combine chicken, bacon, cooked broccoli, garlic, ranch dressing, and ½ cup of each of your shredded cheeses in a bowl. Mix well.  
3. Once incorporated together, pour into a 10×14 inch (or similar) glass casserole dish.  
4. Top the casserole with your remaining cheddar and gouda cheeses. 

15 Minute Garlic Chicken with Veggies 

For a fast and easy meal, this is your go-to! Plus, it’s easy to make a large batch for meal prep.  

Servings: 4 

Serving size: approx. 2 scoops 

CARBS 7g   CALORIES 358   PROTEIN 30g    FAT 23g 

Ingredients:

3 chicken breasts, sliced into small pieces 

2 Tbsp olive oil 

½ cup tomatoes, chopped 

2 cup broccoli florets 

2 cup baby spinach 

3 cloves of garlic, minced 

1 tsp Italian seasoning 

½ cup mozzarella, shredded 

4 oz cream cheese 

Salt and pepper to taste 

1 Tbsp extra virgin olive oil 

Directions  

1. Season chicken pieces with Italian seasoning, salt, and pepper. 
2. Heat your olive oil in a large pan over medium-high heat. 
3. Add chicken to pan and sauté for 4-5 minutes.  
4. Add minced garlic and sauté for 1 minute. Then, add tomato, broccoli, spinach, mozzarella, and cream cheese. Cook for another 3 – 4 minutes. 
5. Remove from oven and top with crumbled bacon.
6. Serve by itself or with zoodles or riced cauliflower.  

Keto Air Fryer Chicken and Broccoli 

This is an alternative to the infamous keto fried chicken, which has a high fat and calorie content! Each bite has a delicious sesame flavor and satisfying crispy texture that makes it a perfect low-carb, savory dish.  

Servings: 4 

Serving size: approx. 1 bowl 

CARBS 11g     CALORIES 225     PROTEIN 29g     FAT  1g 

Ingredients 

3 chicken breasts, boneless & skinless, cut into bite-sized cubes 

2 cup broccoli florets 

1 Tbsp olive oil 

1 tsp sesame oil 

2 tsp sriracha 

1 Tbsp low-sodium soy sauce 

1 clove of garlic, minced 

Salt and pepper to taste 

½ tsp garlic powder 

Directions 

1. Mix olive oil, soy sauce, sesame oil, sriracha, garlic, salt, and pepper in a bowl. 
2. Mix chicken pieces and broccoli in a bowl and cover with your sauce. Feel free to substitute with any oil that has a high smoke point. Avocado oil, safflower oil, and peanut oil work just as well!  
3. Once coated, put chicken and broccoli in your air fryer and cook on 370°F for 15 minutes. 

While chicken is an easy way to fill up when you’re on a low-carb diet, there are plenty of other foods that are filled with protein: canned tuna, Greek yogurt, almonds, salmon, tofu, peanut butter, tempeh, and black beans are also great low-carb options. There are thousands of keto chicken recipes available online, but don’t let that limit you! Experiment with your favorite foods and see where they take you on your journey with the keto diet. 

For more easy keto meal ideas, check out these keto recipes for great food inspiration!  

The post Easy Keto Chicken Recipes for Beginners (10 Ingredients or Less) appeared first on Fresh n' Lean.

SUMMARY

A keto eating plan can keep your blood sugar low and help your body burn fat. However, the success of your keto diet depends on the foods you eat – it’s essential to know which foods to steer clear of and which ones to seek out. Having a keto food list on hand can help you make intelligent choices. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Some foods support a keto diet; others, not so much.

The keto diet requires you to stay in ketosis to get results. To make this happen, you need to consume foods that are low in net carbs. If your daily carb intake gets too high, it could kick you out of ketosis. And you also need to eat foods that have lots of healthy fat.

That’s why having a keto food list is essential. A list of keto-friendly foods can provide vital guidance on your journey. It can tell you which foods support your keto eating plan. And it can let you know about the foods you need to avoid if you want to have a successful keto journey. 

Let’s look at foods to include and avoid on your keto path. 

In this article, we will:

• Provide a keto diet food list that shares some of the best proteins, dairy, vegetables, nuts, seeds, nut butter, fruits, healthy fats and beverages for your keto diet
• Share a list of foods to avoid on your keto journey
• Offer some tips that will help you keep your carbohydrate intake low and stick to your keto eating plan

Keto food list

One of the most appealing things about the keto diet is that it includes delicious and satiating foods. Here is a list of keto-friendly foods to support you on your journey. 

List of keto foods for protein

Protein is essential for good health. It contains amino acids that help the body build muscle and burn fat. Here are some keto-approved protein sources to add to your grocery list: 

• Beef – seek out grass-fed beef since it has more healthy omega-3 fatty acids than beef from commercially raised animals
• Bacon
• Eggs – make sure to include the yolk since the yolk is the source of most of an egg’s nutrients
• Lamb
• Poultry – dark meat is preferable for keto dieters since it’s higher in fat
• Bison
• Pork
• Organ meat, such as liver and tongue
• Fatty fish, such as mackerel and salmon
• Low-carb shellfish, such as crab, shrimp and lobster – note that shellfish such as oysters and octopus are higher in carbs, which makes them less keto-friendly

Keto food list for dairy

Not all dairy foods are compatible with a keto diet. For example, milk is off-limits because it contains sugar in the form of lactose and is too high in carbs to support ketosis. However, many dairy foods work well with a keto eating plan. Here are some tasty choices: 

• Cheddar cheese
• Blue cheese
• Brie
• Greek yogurt – an excellent protein source that can help diminish appetite
• Camembert cheese
• Colby jack cheese
• Cottage cheese
• Pepper jack cheese
• Swiss cheese
• String cheese
• Romano cheese
• Provolone cheese
• Cream cheese
• Feta cheese
• Goat cheese 
• Havarti cheese
• Limburger cheese
• Manchego cheese
• Parmesan cheese
• Heavy cream
• Half-and-half
• Sour cream

Keto food list for nuts, seeds and nut butter

Nuts and seeds are excellent for keto dieters since they’re high in healthy fats. However, some nuts and seeds are lower in carbs than others, and these are your best choices for your keto diet. Here are some keto-friendly seeds and nuts:

• Pili nuts
• Flaxseeds
• Brazil nuts
• Pecans
• Hemp seeds 
• Pumpkin seeds
• Macadamia nuts
• Chia seeds
• Walnuts
• Pine nuts
• Almonds
• Almond butter
• Natural, unsweetened peanut butter

Keto food list for vegetables

Non-starchy vegetables work well for a keto diet and provide vital plant-based nutrition. Each vegetable listed below is an excellent choice for the keto dieter:

• Broccoli
• Cauliflower
• Celery
• Asparagus
• Bok choy
• Bell peppers
• Mushrooms
• Cucumber
• Turnips
• Brussels sprouts
• Okra
• Green beans
• Spaghetti squash
• Jicama
• Eggplant
• Tomatoes
• Spinach 
• Kale
• Romaine lettuce
• Arugula
• Escarole 
• Collard greens
• Swiss chard
• Cabbage

Keto food list for fruits

Some fruits – such as bananas – are high in sugar and aren’t a good match for the keto diet. However, some options are relatively low in sugar and carbs, and they provide nutrients that benefit your health. You can consume these fruits in moderation when following a keto eating plan. Here are some keto-friendly fruits:

• Blueberries
• Strawberries
• Blackberries
• Raspberries 

Keto food list for fats

The keto diet requires a high fat intake to get the job done. These fats support your keto eating plan:

• Butter
• Avocado
• Olives 
• Olive oil
• Ghee
• Coconut oil
• Unsweetened coconut milk
• Fish oil
• Avocado oil

Keto food list for beverages

The keto dieter should stay away from drinks with added sugar for best results. Round out your keto diet with these low-carb beverages:

• Unsweetened coffee
• Unsweetened tea
• Juiced keto vegetables
• Unsweetened almond milk
• Water
• Unsweetened sparkling water

Foods to avoid on a keto diet

Here are some foods to stay away from if you want to remain in ketosis:

• High-sugar fruits, such as mangoes, grapes and bananas
• Bread, 
• Pasta
• Candy
• Cow’s milk
• Fruit juice
• Rice
• Cakes
• Pastries
• Crackers
• Oats and oatmeal
• Lentils
• Black beans
• Kidney beans
• Navy beans
• Rye
• Popcorn 
• Wheat
• Farro
• Lima beans
• Quinoa
• Sugar
• Honey
• Potatoes

Tips that will help you stick to your keto eating plan

A list of keto foods won’t offer any value if you don’t adhere to the program. Here are some tips that will help you stay on the keto path:

1. Plan ahead

Spontaneity is never ideal when following an eating plan as strict as the keto diet. Plan your meals so you always have keto-friendly food on hand. Sticking to a meal plan will make your keto journey simpler.

2. Take meals and snacks with you if eating away from home

If you’re eating away from home, keto-friendly food may not be available at your location. Take items from your keto food list with you when you’re traveling. For example, you could pack unsweetened almond milk or keto vegetables drizzled in healthy oils. Having keto-approved foods on hand will help keep you from consuming an item that could take you off your path. 

3. Stock your fridge and pantry

Stock your fridge and pantry with keto foods. And be sure to remove any menu items that could cause you to stray from your ketogenic diet. 

Next steps

Research shows the keto diet can help you lose weight and burn fat. But it requires you to keep an eye on total carbs, and tracking each carbohydrate you consume can be time-consuming. So instead, make keto eating simple by subscribing to Fresh N Lean. 

Here at Fresh N Lean, we offer a tasty, chef-prepared keto meal plan with whole-food, organic ingredients. We also provide free nutritional counseling from our knowledgeable in-house nutritionists to help you make the best dietary choices for your situation. Subscribe today to have our keto meals shipped to your home or office. 

The post Keto Food List: What to Eat and What to Avoid appeared first on Fresh n' Lean.

SUMMARY

Yes, it’s true – mindful snacking can support your keto journey in ways you may not have considered. However, it’s essential to choose the right keto snacks if you want to reap benefits. The best keto snacks for your health are those made with whole foods and minimal processing.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

The keto diet is all about reaching ketosis, and maintaining that state requires commitment. 

All it takes is one ill-advised food choice to kick you out of ketosis and set you back on your journey. 

That’s why choosing healthy keto snacks is essential. The best keto snacks can give you the fortitude to stay on track. 

Some choices are a lot better than others – not all keto snack foods are great for your health. It’s vital to make informed decisions. 

Let’s look at how to make smart choices regarding healthy keto snacks. 

In this article, we will:

• Explain what a keto snack is
• Discuss whether snacking helps or hurts your keto diet
• Offer guidance on choosing healthy keto snacks
• Provide a list of keto-friendly snack foods

What are keto snacks?

Keto snacks are snack foods that work in harmony with a keto diet. The keto diet is high in fat and low in carbs; this macronutrient ratio helps the body reach a state called ketosis. Your body can burn fat more efficiently in ketosis, so maintaining this state can help you achieve a leaner physique.

With the ketogenic diet, it’s essential to minimize carb consumption. You generally need to consume fewer than 50 carbs per day to stay in ketosis. 

It’s crucial to choose keto snacks that can help you stay within that limit. The best keto snack ideas keep you satiated without adding too many carbs to your keto diet. 

Do keto snacks help or hurt your diet?

Keto snack foods can support your diet and your health journey in these ways:

1. First of all, a tasty keto snack can provide a lift that keeps you focused and energized from one meal to the next. If several hours pass between meals, your glucose levels may drop. Healthy keto snacks can provide an energy boost to keeps you going until your next meal. Snacking in this way can support your diet and make it more sustainable over the long term.  
2. Also, by keeping you satiated, keto snack foods can curb your appetite. And that may prevent you from overeating at your next meal. 
3. Finally, keto-approved snacks can help you stay on track with your ketogenic eating plan. When you’re hungry, it’s easy to grab the first food item available, even if it’s not ideal for your diet. Keto-friendly snacks can prevent hunger. In doing so, they can make you less likely to make a rash decision that causes you to stray from the guidelines of your eating plan. 

Keep in mind that with snacking, moderation is key. If you snack excessively or consume large portions, it can add unwanted calories to your diet. 

So, what’s an ideal portion size for a snack? According to Harvard University’s School of Public Health, limiting each snack to 150-250 calories is good.

How to choose healthy keto snacks

Here are some tips for selecting healthy, keto-approved snacks:

1. Read the label

Don’t assume a snack is keto-friendly just by looking at it; always read the label before purchasing. Some packaged snacks have added ingredients that you might not expect to find. For example, nut butter is often a keto-friendly snack. But some brands of nut butter have added sugars that raise the carb count and make them unsuitable for a keto diet. 

2. Opt for organic

Look for organic options when selecting healthy keto-approved snacks. Organic keto snacks are free of pesticides that can affect your health. 

3. Go cage-free

When choosing keto snacks made with eggs or chicken, select those that come from cage-free birds. Studies show that eggs from cage-free poultry showed lower rates of salmonella than commercially raised eggs; salmonella is a leading cause of food poisoning.

4. Choose pasture-raised options

When buying keto snack foods made with beef, look for pasture-raised choices. According to the Mayo Clinic, pasture-raised beef has more heart-healthy omega-3 fatty acids and more antioxidant vitamins than conventionally raised beef.  

5. Don’t forget about fruits

People sometimes assume all fruits are incompatible with a keto diet. High-sugar fruits like bananas and oranges are a no-go if you’re on a keto eating plan. But there are low-carb fruits that you can eat in moderation. The list includes blueberries, blackberries and strawberries.  

6. Stick with whole-food and minimally processed choices

Not all keto-friendly snack items are good for your health. Some highly processed keto snack foods have undesirable ingredients like trans-fats and excessive sodium.

The best keto snacks have whole-food ingredients and healthy fats like coconut oil and grass-fed butter. Also, whether you’re looking for a delicious keto snack that’s crunchy or savory, the healthiest choices will often contain low-carb, wholesome ingredients like coconut flour and almond flour.

Last but not least, steer clear of those crunchy snacks and savory snacks that are high in sodium. To reduce your risk of chronic disease, experts recommend limiting your daily sodium intake to no more than 2,300 milligrams. 

Keto snacks list

Here are some healthy, easy keto snacks to include in your diet. Remember that carb count can vary from one brand to the next with the packaged snacks on our list. Always read the label to ensure the snack idea you choose is a healthy match.

Crunchy keto snacks

Are you hungry for a crunchy keto snack? These keto snack ideas hit the spot: 

• Celery
• Pork rind
• Pili nuts
• Brazil nuts
• Walnuts
• Pecans 
• Pumpkin seeds
• Macadamia nuts 
• Beef jerky
• Low-carb keto popcorn
• Low-carb keto chips

Sweet keto snacks

Here are some sweet keto snack foods that support your health journey:

• Blueberries 
• Blackberries
• Strawberries
• Raspberries
• Dark chocolate
• Low-carb keto chocolate chip cookies 
• Low-carb keto ice cream

Savory keto snacks

Give these savory keto snack treats a go if you’re in the mood for something salty:

• Hard-boiled eggs
• Fried eggs
• Pork rind
• Scrambled eggs
• Olives
• Avocado
• Pickles
• Beef jerky
• Cheddar cheese
• Feta 
• Gouda
• Goat cheese
• Mozzarella
• Swiss cheese
• Parmesan cheese
• Blue cheese

Creamy keto snacks

These creamy keto snack items contain healthy fat and are filling and nourishing:

• Almond butter
• Sour cream
• Peanut butter
• Pecan butter
• Pumpkin seed butter
• Walnut butter
• Macadamia butter
• Cream cheese
• Avocado
• Low-carb keto ice cream

Next steps

Not every keto dieter has the time to shop for groceries and craft recipe creations in the kitchen. You can skip the meal prep and make keto eating more manageable and convenient by subscribing to Fresh N Lean.

We offer a diverse keto meal plan that includes everything from entrees to snacks, and our chef-made cuisine has organic, cage-free and pasture-raised ingredients. We also provide free nutritional counseling from our knowledgeable in-house nutritionists to help you make the best dietary choices for your situation. Subscribe today to have our delicious keto meal boxes shipped to your home or office. 

The post Keto Snacks: How to Choose the Healthiest Options appeared first on Fresh n' Lean.

SUMMARY

Are nuts keto? Yes – some nuts are very keto-friendly, and the same is true for seeds. The best keto nuts and seeds for your low-carb diet are those with minimal net carbs. The list includes choices like Brazil nuts, flaxseeds and pecans.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

A keto diet can help you burn fat and achieve a leaner, more defined physique. 

The catch is that you have to respect the rules associated with a keto eating plan. That means keeping your carb intake low enough to facilitate ketosis. 

If you love nuts and seeds, you’ll be happy to know that they support your keto diet. However, they don’t all bring the same attributes to the table regarding carb count. The best keto nuts and seeds are those with minimal net carbs. 

So, what are the keto-friendly nuts and seeds that best meet this standard? Let’s take a look. 

In this article, we will:

• Explain the calculation that determines a nut or seed’s keto-friendliness
• Identify eleven keto nuts and seeds with a low net carb count
• List the nuts and seeds with higher carb counts

How to identify the best keto nuts and seeds

The best nuts to eat on keto are those low in net carbs. The same is true for seeds.

So, what are net carbs? Not all carbs are digestible. Net carbs are the carbs in a food that the body can digest. 

Many plant-based foods like nuts are high in fiber. Fiber contains carbs, and most types of fiber are indigestible. To calculate the net carb count for a fiber-rich food like nuts, subtract the food’s fiber content from its total carbs. 

For example, if a food contains 10 grams of total carbs and 4 grams of fiber, its net carb count is 6 grams. That means the body can convert only 6 of the 10 grams of carbs in that food into glucose.

With those facts in mind, a food’s net carb count is of more value than its total carb count when calculating macros for your keto diet. 

The net carb count varies quite a bit among nuts and seeds. For example, chestnuts have 12.5 grams of net carbs per ounce. At the other end of the spectrum, an ounce of Brazil nuts has just 1.2 grams of net carbs. 

As you’d imagine, the best keto nuts and seeds are those with the least net carbs. 

11 best keto nuts and seeds for a low-carb diet 

So, which keto nuts and seeds have a negligible impact on net carbs?

Here are the best seeds and nuts for your keto diet, ranked by their net carb count. Each of the picks on our list is an excellent choice if you seek a healthy keto snack. 

Keto nut/seed #1: Flaxseeds

The humble flaxseed is rich in protein, copper and omega-3 fatty acids. Studies show these seeds can help fight cancer.

Flaxseeds are stellar for keto dieters. They have just 0.4 grams of net carbs per ounce. 

Keto nut/seed #2: Pili nuts

In the United States, the pili nut isn’t as well known as nuts like almonds and cashews; still, this edible tree nut has grown in popularity in recent years. Pili nuts are a common sight in the Philippines, and they’re used to add richness and depth to Asian cuisine. In addition, pili nuts are high in manganese, and research shows this mineral can improve bone density.

If you choose to add pili nuts to your keto recipes, know that they contain 1.1 grams of net carbs per ounce. 

Keto nut/seed #3 (tie): Brazil nuts

The Brazil nut has lots of healthy fatty acid and antioxidants, but it’s perhaps best known for being an excellent source of selenium. Selenium supports your thyroid and immune system, and it’s essential for cell growth. In addition, research shows that eating Brazil nuts can help lower harmful cholesterol.

An ounce of Brazil nuts contains 1.2 grams of net carbs. 

Keto nut/seed #3 (tie): Pecans

Pecans are tree nuts with a buttery flavor, and they’re often used to add a creamy texture to delicious desserts. These keto nuts are rich in monounsaturated fatty acids, zinc, copper and thiamine.

Studies show that eating pecans can help bring blood sugar down to healthy levels. Also, pecans and other nuts contain nutrients that improve brain function.

An ounce of pecans has 1.2 grams of net carbs. 

Keto nut/seed #3 (tie): Pumpkin seeds

The small but mighty pumpkin seed is rich in magnesium, iron and zinc. These seeds are also rich in antioxidants; studies show that antioxidants reduce inflammation and protect against heart disease.

Each ounce of pumpkin seeds has a net carb count of 1.2 grams. 

Keto nut/seed #4: Hemp seeds

Despite its name, the hemp seed is technically a nut. This healthy food contains lots of protein, and it’s also rich in vitamin E, phosphorus and potassium. Whole hemp seeds have fiber that supports smooth digestion.

An ounce of hemp seeds has 1.3 grams of net carbs. 

Keto nut/seed #5: Macadamia nuts

The macadamia nut comes from a tree that’s indigenous to Australia. These keto nuts have protein and fiber that reduce hunger and support healthy weight loss.

Each ounce of macadamia nuts has 1.5 grams of net carbs. 

Keto nut/seed #6: Walnuts

Walnuts offer a host of health benefits.

They have more antioxidant activity than other common nuts. That means they work hard to prevent oxidative damage that can compromise health.

Walnuts have more omega-3 fatty acids than other nuts, and they contain polyphenols that can decrease inflammation. And research shows walnuts can help treat obesity and diabetes by improving appetite control.

The net carb count for an ounce of these keto nuts is 2 grams.

Keto nut/seed #7: Chia seeds

The ancient Aztecs and Mayans viewed chia seeds as highly nourishing, and modern science supports that belief.

These seeds are rich in nutrients such as protein, magnesium and phosphorus. The fiber and protein in chia seeds support healthy weight loss, and research shows these seeds can help reduce blood pressure in people suffering from hypertension.

One ounce of chia seeds has 2.2 grams of net carbs. 

Keto nut/seed #8: Pine nuts

The flavorful pine nut is a tasty addition to pesto recipes. These keto nuts have lots of magnesium, iron, zinc and vitamin K. Research shows pine nuts can help lower harmful cholesterol and help you achieve healthier blood sugar levels.

An ounce of dried pine nuts has 2.4 grams of net carbs. 

Keto nut/seed #9: Almonds

Almonds are one of the most popular nuts in the nation, and they support wellness in many ways.

They’re packed with protein, healthy fat, manganese and magnesium, and their skin is a rich source of antioxidants. Research shows almonds help with blood sugar control and support healthy blood pressure levels.

There are 2.6 grams of net carbs in an ounce of almonds.

You can convert this tree nut to almond flour for baking. And what if you choose to consume this keto nut as almond butter? A tablespoon of this nut butter has 1.4 grams of net carbs. 

Keto nuts and seeds: Higher-carb options

The nuts and seeds listed below have a relatively high net carb count. That doesn’t mean you can’t include them in your keto diet; it just means you have to consume them sparingly so as not to put your macros out of balance. 

• Pistachios – 4.7 grams of net carbs per ounce
• Cashews – 7.6 grams of net carbs per ounce
• Safflower seeds – 9.7 grams of net carbs per ounce
• Ginkgo nuts – 10.7 grams of net carbs per ounce
• Chestnuts – 12.5 grams of net carbs per ounce

Next steps

Keto nuts and seeds are just a tiny part of a healthy ketogenic diet. If you’d rather not toil over the stove and spend time grocery shopping, let Fresh N Lean deliver nourishing keto meals to your front door. The cuisine in our chef-prepared keto meal plan features whole-food, organic ingredients. Subscribe today to have our healthy keto meals shipped to your home or office. 

The post Keto Nuts and Seeds: 11 Healthy Picks for Low-Carb Diets appeared first on Fresh n' Lean.

SUMMARY

It can be tricky to evaluate paleo vs. keto. These eating plans are two of the most popular choices right now, and both share similarities. However, they also differ in notable ways, and it’s essential to understand these differences if you want to choose the diet that matches your needs.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

If you’re trying to decide on a healthy eating plan, it may be a good idea to look at things from a paleo vs. keto perspective. 

Both diets can do wonders for your health and fitness, and they’re riding a wave of popularity because of the results they’ve provided. 

When looking at the paleo diet vs. keto, there are many similarities. For this reason, people sometimes have difficulty distinguishing between the two. But both diets differ in crucial ways. By understanding the difference between keto and paleo, you’ll have the insight you need to decide which eating plan is the right choice for you. 

In this article, we will:

• Compare paleo and keto diets, looking at key similarities
• Examine how keto and paleo eating plans differ
• Look at the paleo vs. keto diet from a health viewpoint

Is paleo similar to keto?

There are important similarities when looking at the paleo diet vs. keto. Here are some of the ways in which these eating plans are alike:

1. Keto and paleo diets exclude grains and legumes

Both the keto and paleo diets exclude grains and legumes. But these eating plans exclude these foods for different reasons. 

The paleo eating plan is also known as the paleolithic diet or the caveman diet. These monikers indicate that this eating plan takes inspiration from the diet of our paleolithic or caveman ancestors. These hunter-gatherers didn’t have access to grains and legumes; these food sources came along at a later stage of human evolution. For this reason, the paleo diet discourages the consumption of grains such as wheat and oats and legumes such as black beans and kidney beans. 

With the keto diet, food consumption creates nutritional ketosis. When this happens, the body burns fat more efficiently, supporting healthy weight loss. With ketosis, it’s essential to minimize carbohydrate intake; a low-carb diet is critical, and grains and legumes are typically high in carbs. That’s why a ketogenic diet excludes grains and legumes. 

2. Paleo and keto diets both exclude highly processed sugar

When looking at the paleo diet vs. keto, one similarity is that they both exclude the consumption of highly processed sugar. White sugar, brown sugar and corn syrup are examples of highly processed sugar. If you want to exclude these sugars from your diet, you’ll need to check the ingredient list before purchasing certain types of foods.

Here are examples of foods that often have highly processed added sugar:

• Candy 
• Cakes
• Pies 
• Dairy desserts
• Sugar-sweetened soft drinks
• Doughnuts
• Pastries
• Frosted corn flakes
• Barbecue sauce
• Ketchup 
• Spaghetti sauce
• Sports drinks
• Canned baked beans

3. Keto and paleo diets encourage the consumption of healthy fat

Certain fatty acids support good health, and keto dieters and paleo dieters both consume fats than foster wellness. Here are some examples of healthy fats included in keto and paleo diets:

• Fatty fish such as salmon
• Avocado
• Nuts such as almonds, cashews and pecans
• Seeds such as hemp seeds and sunflower seeds
• Olive oil
• Avocado oil

Paleo vs. keto: Key differences

Are you curious about the difference between keto and paleo? Here are some areas in which these eating plans differ:

Dairy 

Certain types of dairy are acceptable on a keto diet. For example, cheese and butter are allowed; milk isn’t because it contains sugar and carbs via its lactose. 

A paleo eating plan is different; it typically excludes all dairy foods. Some paleo dieters consume grass-fed butter. Is grass-fed butter a paleo food? That point is debated within the paleo community. 

Sugar-free sweeteners

Sugar-free – or artificial – sweeteners are allowed on a keto eating plan. These include sweeteners such as stevia and sucralose.

However, with the paleo diet, sugar-free sweeteners are a no-no. Why? The paleo diet aims to recreate the eating plan of our ancestors. An artificial sweetener is the product of modern technology, so it doesn’t fit within the paleo philosophy. 

Natural sweeteners

We’ve mentioned that keto and paleo diets both exclude highly processed sugars. But what about natural sweeteners? Each diet plan differs in how this food choice is treated. 

A paleo diet makes room for natural sweeteners. These include maple syrup, honey, date sugar and coconut sugar.

However, all sugars – natural or otherwise – are forbidden with a keto diet. This rule exists because sugars contain carbs that could take you out of nutritional ketosis. 

Fruits 

The keto diet discourages most fruits. This rule is observed because most fruits are high in carbs that could prevent ketosis. However, some fruits – such as berries – are lower in net carbs. These low-carb fruits are allowed in moderate quantities. 

Paleo dieters don’t face the same restrictions. They are free to include all types of fruits in their eating plan.

Starchy vegetables

Vegetables provide excellent nutrition, but some are high in carbs. The veggies with the most carbs are starchy vegetables like potatoes, corn and peas. These vegetables are not the best choice if you’re looking to reduce carb intake. And since it’s vital to minimize carbohydrate intake on a ketogenic diet, starchy vegetables are verboten if you’re following a keto eating plan. 

Things are less restrictive for paleo dieters. The paleolithic eating plan allows starchy vegetables like sweet potato and beets in moderation. 

Processed meat

When looking at paleo vs. keto eating plans, there is a difference concerning processed meat. Processed meat – such as luncheon meat and sausage – is okay on a keto diet as long as it doesn’t contain added sugar that could halt ketosis. 

However, the paleo diet emphasizes whole foods similar to those consumed by our caveman ancestors. With this in mind, processed meat is discouraged on a paleo eating plan. Instead, paleo dieters are encouraged to consume unprocessed meat like cage-free chicken and grass-fed beef. 

Soy

Some soy is allowed on a keto eating plan. Soy foods like tofu and tempeh are fine for keto dieters. 

The paleo diet takes a different perspective on soy foods. This eating plan disallows all soy-based food products. 

Paleo vs. keto: Which is healthier?

Paleo and keto eating plans can both provide notable health benefits. Research shows that keto and paleo diets can help you lose weight. Keto and paleo foods can also lower your blood sugar to healthier levels. 

However, the paleo diet has an advantage when looking at things from a long-term perspective. It allows a broader range of foods than a keto eating plan, so it has the potential to be more nutritious. 

Also, for a diet to work, compliance is essential. Since it’s less restrictive than keto, it may be easier for people to stick with a paleo diet over the long haul. 

Still, your mileage may vary. So, if you’re trying to decide between keto and paleo, it may be helpful to take each one for a test drive to see how it impacts your health and well-being. 

Next steps

Are you a keto or paleo dieter looking for a convenient way to access the food you need?

If you want healthy keto or paleo meals delivered to your front door, subscribe to Fresh N Lean. We make our chef-prepared meals with wholesome, organic ingredients, and we ship to your home or office. 

The post Paleo vs. Keto: Which Diet Is Right for You? appeared first on Fresh n' Lean.

SUMMARY

Some keto-recommended foods are healthier than others. The best keto foods brim with nutrients that support wellness; these menu items include healthy fat and adequate amounts of protein. Some of the best keto foods to eat are choices like grass-fed beef, wild-caught salmon, cage-free eggs and organic nuts.

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Standard Vegan, Whole30 and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

The keto diet is all about lowering carb intake to reach ketosis; once you’re in this state, the body can burn fat more efficiently. 

For this reason, many people choose a keto diet to help with weight loss or fat reduction. 

A keto diet can be great for your health, but not all keto diets are healthy. For example, a long list of low-carb foods will put you in ketosis, but some of these foods are highly processed; including them in your keto diet may have undesirable consequences for your health and wellness. 

So, what are the best foods to eat on keto? Let’s take a look. 

In this article, we will:

• Explain some keto basics
• Discuss how to choose the best keto foods for a healthy diet
• List the best keto foods to eat for your health
• Share a simple way for you to access some of the top foods for keto 

Keto diet basics

Many people have used the keto diet to help them reach their fitness goals. This diet supports weight loss; if you’re looking to trim some fat and achieve a more defined body, a ketogenic eating plan may be an ideal fit. 

With a keto diet, most of your calories come from fat. There is a moderate amount of protein allowed and very few net carbs. That means high-carb foods – such as most bread, pasta and pastries – are limited if you’re on this eating plan. And to stay within the guidelines of this low-carb diet, you’ll need to avoid starchy vegetables and foods with lots of added sugar. 

There are many keto-recommended foods, but not all of them are great for your health. Some keto-friendly foods are highly processed and contain undesirable ingredients. For example, some are high in sodium; studies link excessive sodium intake with high blood pressure. Other keto foods contain additives like trans-fatty acids and monosodium glutamate (MSG); research links MSG with conditions like obesity, and trans-fatty acids are a risk factor in heart disease. 

On the other end of the spectrum, the best healthy keto foods contain nourishment that supports you on your wellness journey. These keto choices are whole foods free of hormones, pesticides and antibiotics. You can count on these foods to provide the nutrition you need to feel and look your best. 

How to choose the best keto foods for health and wellness

If you’re looking to improve your health, here are some tips for selecting the top foods for keto:

1. Go organic. Organic produce is free of harmful pesticides that can compromise your health. Choose organic foods for your ketogenic diet. 
2. Select protein options that are cage-free or pasture-raised. When purchasing protein foods like chicken or beef, look for cage-free or pasture-raised options. Protein foods raised in these conditions have notable health benefits. For example, according to the Mayo Clinic, grass-fed beef has more heart-healthy omega-3 fatty acids and more antioxidant vitamins than conventionally raised beef. 
3. Choose wild-caught seafood for your keto diet recipes. Most of the fish sold in stores comes from farms. Fish raised in farms are more susceptible to disease than fish in the wild, and they’re often given antibiotics to counter infection. These antibiotics remain in the tissue and may cause health problems in people who eat this type of seafood. Antibiotics aren’t an issue with wild-caught fish. And studies show that fish caught in the wild tend to be richer in certain nutrients, such as calcium and iron. If seafood is on the menu, look for wild-caught options. 

Best keto foods

Here are some of the best healthy keto foods for your diet, listed in no particular order:

1. Grass-fed beef

Grass-fed beef provides healthy nutrition, and it’s a nourishing addition to your keto recipe plan. It’s higher in healthy fats than conventionally raised beef, and it contains valuable antioxidants like vitamin E. 

2. Cage-free chicken and eggs

When shopping for eggs, chicken breast or chicken thighs to cook with your air fryer, look for options from a cage-free environment. Cage-free chickens live in more humane conditions than those faced by conventionally raised poultry, and they’re less likely to be infected with diseases like salmonella. Also, some studies show that eggs from cage-free chickens have a healthier nutritional profile than those from conventionally raised birds. 

3. Wild-caught seafood

Seafood caught in the wild is one of the best keto foods to add to your diet. It’s free of the antibiotics sometimes present in farm-raised fish. All types of wild-caught seafood are keto-friendly, including shellfish. Here are some examples:

• Salmon
• Tuna
• Cod
• Shrimp
• Mackerel
• Oysters
• Mahi-mahi
• Anchovies
• Trout

4. Low-carb vegetables

Vegetables sometimes get overlooked by keto dieters. However, there are low-carb options in this food group that support your keto lifestyle. Including these foods in your keto eating plan is important since they’re a source of vitamins, minerals and fiber. Here are some low-carb veggies that belong on your list of keto diet foods:

• Cauliflower
• Cabbage
• Broccoli
• Asparagus
• Brussels sprouts
• Zucchini 
• Celery
• Spinach 
• Kale
• Tomatoes

5. Healthy fats

Healthy fats are among the best keto foods for your diet. Fat plays a dominant role in the keto diet. Some fats have undesirable health consequences, so choosing options that support wellness is essential. Here are some healthy fats to consume on your keto journey:

• Avocados
• Coconut oil
• Olive oil
• Grass-fed butter
• Ghee
• MCT oil
• Sesame oil

6. Organic nuts and seeds

Nuts and seeds are ideal keto foods because they are high in fat and low in carbs. Also, nut butter and seed butter made with these foods work well with a keto eating plan. Here are some nuts, seeds and nut butter options to add to your menu:

• Almonds
• Chia seeds
• Walnuts
• Almond butter
• Pecans 
• Pecan butter
• Hazelnuts
• Hemp seeds
• Flax seeds
• Sunflower seeds
• Pumpkin seeds

7. Organic dairy products

Milk isn’t the best choice for keto dieters. However, other dairy products are ideal keto foods. The list includes cheese, cottage cheese and full-fat Greek yogurt. 

A convenient way to add the best keto foods to your diet

Finding healthy keto foods at your grocery store can sometimes be challenging. Not every supermarket stocks items like wild-caught fish or grass-fed beef. 

If you want to include the best keto foods in your diet, a convenient approach is to subscribe to a meal delivery service. These services provide you with healthy keto food shipped straight to your door.

Here at Fresh N Lean, we offer a keto menu that includes organic ingredients, cage-free chicken and grass-fed beef. We also offer wild-caught seafood, including delicious fatty fish like tuna and salmon. Our meal delivery service can add ease and simplicity to your keto eating plan. 

Next steps

If you want to skip the hassle of balancing macros and shopping for groceries, subscribe to Fresh N Lean. Unlike meals delivered by companies like Green Chef, our food doesn’t require cooking or meal prep; all you need to do is warm it up for a minute or two in the microwave. And unlike competing companies like Territory Foods, we make our meals with organic ingredients. We deliver our chef-prepared keto diet food to your home or office. 

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