Enclosed are several keto friendly recipes to help you meet your macro goals! This page will be updated as more recipes are added. Hope this provides some inspiration and helps keep you motivated.
Disclaimer: I am not a healthcare professional or dietician. I have personally tried a keto diet and have found successful results in weight loss.
What is Keto?
The Ketogenic diet is based on the simple premise: Eat so that most of your energy is from fat while you restrict your intake of carbohydrates. This diet switches you from burning carbs to burning fat, which is called ketosis. Keto doesn’t focus on calorie restriction but instead just the restriction of carbohydrates. You can eat all the vegetable and healthy fats as you want without starving.
Mark your calendars! January 5th is National Keto Day!
Benefits of Keto
- A keto diet can cause very rapid weight loss. Some people have experienced 10-12 pound weight loss in the first month.
- A Keto diet can naturally make you less hungry. It impacts your hunger hormone.
- Increased mental clarity, improved moods, better memory, and more energy.
- Helps chronic migraine sufferers and people prone to inflammation, including gut problems and Polycystic Ovarian Syndrome. (PCOS)
- Clears up acne and can give you a glowing complexion.
- Lowers heart disease and can lower your blood pressure.
- Helps individuals combating Type 2 diabetes by lowering their glucose levels.
Drawbacks of Keto
Like anything, there are some drawbacks to a diet.
- Keto Flu: When transitioning, it is likely you’ll have headaches, nausea, and fatigue. It’s not permanent and it will subside after a few days. The fix to the keto flu is to increase your intake of water and salt/electrolytes.
- You’ll Pee A Lot: As your body adjusts, you’ll notice you have to pee a lot. Be sure to hydrate!
- Water Loss: A keto diet can make you shed a lot of water weight. You can lose a lot of electrolytes (sodium, potassium, & magnesium).
- Bad Breath & Weird Feeling on Your Teeth: you might get a fruity bad breath smell similar to nail polish. That’s because your body is producing acetone, a ketone in your body. If this happens, congrats! You’re in ketosis. Brush your teeth at least twice a day, refresh breath with a mouthwash, or chew on sugar free gum.
- Leg Cramps: Caused by lack of minerals. Hydrate with some salt or enjoy some sipping stock/broth.
- Constipation: You might experience this in the early weeks of your diet because you have low fiber. Many fiber-rich veggies are a no-go for ketoers, low-starch veggies like cabbage and broccoli can help. You can also just take fiber supplements.
- Carb Cravings: You will definitely crave chips, sweets, and bread. The workaround are keto-friendly snacks like pickles, parmesan crips, pork skins, or fat bombs. You can also make keto-desserts.
The Macronutrient Ratios of Keto
Fats: 70% – 80%
Protein: 20% – 30%
Carbs: 5% to 10%
How to Be Successful on This Diet
Like any diet, you need to view it as a lifestyle change. This isn’t a race, it’s a marathon. Pace yourself!
Giving up on carbs might be difficult for some of you. Some of you might be on fixed incomes where fresh produce or specialty products might be hard to come by. Whatever your situation, there’s a solution.
- Purchase in-season produce. It will likely be more affordable and more tasty.
- Plan out meals at least 2-3 days at a time. Some meals will have leftovers. Embrace it!
- Weigh and measure your food. I can’t stress this enough. You need to mentally prepare yourself for the reality of what a serving really should be. This by far was the most life changing aspect of counting macros. I am a known overeater. My portions were of an Italian grandma saying “eat, eat!” This will give you serious perspective. Purchase a scale and have some measuring cups handy. The scale will always be right… the cups are only an estimate!
- Count your macros. This diet has a range of macros you need to hit. After a week of monitoring your food and water intake, you should have a good idea of any modifications you need to make. There are several apps on the market you can use such as FitBit and MyFitnessPal.
- Eat when hungry. This isn’t a starvation diet. Listen to your body. When in doubt if it’s hunger or thirst: try a cup of hot tea, glass of water, or hot sipping stock.
- Incorporate Physical Activity. Becoming less sedentary will help you reach your goals faster and provide significant health benefits. In order to tone after initial weight loss, you will need to lift weights and do core conditioning. Lifting weights will not only increase your strength but it will aid muscle growth. Muscle growth = higher metabolic rate and fat loss. It’s essential to incorporate fitness into your lifestyle.
Breakfast
Spinach and Goat Cheese Frittata
Veggie and protein packed frittata with spinach, cherry tomatoes, and tangy goat cheese. Make in just 30 minutes!
Check out this recipe
Snacks
Keto Key-Lime Fat Bomb
Enjoy a fresh and citrusy keto key-lime fat bomb to help keep you focused between meals and knock out any sweet cravings. Low-carb, gluten-free, grain-free, dairy-free, and vegetarian.
Check out this recipe
Keto Smoked Salmon Sesame Fat Bomb
Enjoy a creamy & savory keto smoked salmon sesame fat bomb to help keep you focused between meals and meet your macros. Low-carb, gluten-free, and grain-free.
Check out this recipe
MCT Guacamole
In under 5 minutes, create a super nutritious MCT guacamole that's perfect accompaniment for salads and bowls or for healthy snacking.
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Main Course
Zoodles with Hemp-Avocado Sauce
Healthy zoodles tossed in a creamy hemp-avocado sauce makes a perfect entree or side dish in just 10 minutes!
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Keto Salmon Cakes with Garlic Aioli
Light but filling keto salmon cakes are made with wholesome simple pantry items and fresh salmon topped with a tangy mayo-based garlic aioli sauce. Easy low carb weeknight meal to put on rotation to keep you on track.
Check out this recipe
Easy Crispy German Pork Schnitzel (Keto & Low Carb)
A low carb version of traditional schnitzel with crispy outer crust. Serve with salad, vegetables, or tangy sauerkraut.
Check out this recipe
Sides
Broccoli Rice
In under 10 minutes, have super healthy low-carb rice alternative made from broccoli stalks. Makes a delicious side dish or add in on a busy weeknight meal.
Check out this recipe
