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If you’re starting the ketogenic diet, it can be easy to get overwhelmed! If you’re a beginner, this guide will help you understand the basics of the ketogenic diet and help you kick-start your weight loss plan with 30 days of fabulous and delicious keto diet recipes for breakfast, lunch, dinner, and snacks in case you’re into that sort of thing!
Now, I understand it’s difficult when you’re a beginner at anything, especially weight loss! Six years ago when I started the keto diet, Pinterest wasn’t a thing and information wasn’t as readily available as it is today. Still, it can be difficult to know who you can trust; if you’re even dealing with a real person on the other side of the screen! Well, I can guarantee you that I’m 100% real (Check out my low quality before & after pictures here!) and I did lose weight on the keto diet. Over 80 pounds! I want you to know the keto diet is legit! It’s not an overnight thing, but it works! Stick to the plan, and you will lose weight!
What is the Keto Diet?
Despite what the media may say, the Keto diet is not a trend! The ketogenic diet (keto for short) was developed in 1921 by Dr. Russell Wilder at the Mayo Clinic for patients with epilepsy. I won’t bore you with all of the medical jargon, but along with the benefits for epileptic symptoms, doctors also noticed patients on the keto diet experienced decreased irritability and increased focus. You can read more about the keto diet rules & foods right here!
Average Weight Loss
Weight loss varies from one person to another because everyone’s body is different! If you have a lot of weight to lose (like I did), you may notice more weight loss at the beginning of your diet. The average weight loss on the keto diet after the first week is usually around 10 pounds. Now please don’t get too excited. This initial weight loss is water weight (I know, I know, weight is weight…but I have to be honest!) You see, the keto diet causes you to drop the water weight fast because you’re cutting your carbs dramatically. And while you may not be losing fat, this water weight loss is a good sign that your body has entered the ultimate fat burning mode: ketosis!
What Is Ketosis?
On the keto diet, you reduce your carbohydrate intake to 20-50 grams per day. Why? It’s all part of the plan to get your body into the state of ketosis or fat burning mode. See, when your body doesn’t have the carbs to burn as it’s energy source, it turns to fat. When your body is in ketosis, it converts fat into ketones which become your body’s new fuel source.
To stay in ketosis or fat burning mode, you have to eat foods that are keto friendly or low carb. (Don’t worry if you see Paleo beside a recipe-it’s OK!) Going keto isn’t all that tough after you get used to it, but it can be a challenge at first.
Two Ways to Lose It
1. If you want to take control and do all it yourself, I’ve created a food list for you that you can download for free as well as this 30-day meal plan that includes keto diet recipes for breakfast lunch and dinner. And snacks!:)
2. But if you’re already too busy for words and you struggle with meal planning and you are overwhelmed with information, Tastaholics will do all the work for you and deliver fabulous weekly keto meal plans to your inbox along with a shopping list for the week’s food!
Doesn’t get any easier than that!
KETO SHOPPING LIST
GET THE LIST TODY!
Organized by food group, this is the perfect list to print, download or save! Get It Now & Start Your Keto Diet Today!
Keto Diet Breakfast Recipes
Easy Low-Carb Keto Breakfast Casserole with Sausage An amazing combination of sausage, eggs, red peppers, and pine nuts makes this is the perfect make-ahead healthy breakfast! You can find the full recipe on Food Faith Fitness.
Gluten Free English Muffins In A Minute-Keto Paleo If you miss bread you’ll love these english muffins that can be whipped up in a few minutes! Eat them alone or with a couple of eggs and a slice of bacon! Yum! Get this recipe over on Low Carb Yum.
1 Minute Keto Muffins This super easy keto diet recipe requires only four ingredients and ONE minute! As an added bonus, you can switch up the flavor easily by adding your choice of sweetener, nut butter, cinnamon, cheese, or spinach and feta! Get the details at Ditch the Carbs!
Avocado and Salmon Low Carb Breakfast Surprisingly simple to prepare, this Avocado and Salmon keto diet recipe offers a healthy amount of saturated fats. Treat yourself to this delicious breakfast! Get the recipe on The Nourished Caveman.
Coconut Flour Porridge Breakfast Cereal Recipe If you’re looking for a fast keto diet recipe that’s grain-free and delicious give this warm breakfast cereal a try! You can prepare this low-carb recipe in minutes making it perfect for busy mornings when you’re in a rush! Find out how on Low Carb Maven!
Fluffy Scrambled Cinnamon Pancakes This recipe will change the way you see pancakes FOREVER! Made with cream cheese, heavy cream, and bacon these pancakes are a keto diet recipe game changer! Read all about them on Wicked Stuffed.
Low Carb Keto Breakfast Burrito Bowl Recipe If you’re a fan of burritos (and who isn’t?) you’ll love this burrito bowl for breakfast keto diet recipe that combines taco meat, cilantro cauliflower rice, and scrambled eggs. Sound amazing? It is. Get all the details on ketogasm.
Mexican Breakfast Casserole One of my favorite keto diet recipes! The Mexican Breakfast Casserole only takes 20 minutes (hands-on) time to prepare and it’s fabulous for weekends or large family gatherings! If you’re not a fan of specialty food products you’ll love this recipe as it doesn’t call for anything out of the ordinary! Get the details on KetoDiet Blog.
4-Ingredient Flourless Low Carb Waffles | Wholesome Yum
Savory Chicken Sausage, Egg & Cheese Muffins (Keto+Low Carb) | Ambitious Kitchen
Easy Spinach & Mushroom Omelet Muffins | All Day I Dream About Food
Paleo French Toast-Easy+Grain Free | Sweet As Honey
Low Carb Cinnamon Roll Muffins (Keto-Paleo-Vegan) | The Big Man’s World
Bacon and Egg Cups | Seasonal Cravings
Paleo Sausage Egg “McMuffin”| nom nom paleo
Muesli Low Carb Cereal | Low Carb Yum
Healthy Breakfast Egg Muffin Cups | Ambitious Kitchen
Low Carb No Egg Breakfast Bake With Sausage & Peppers | Kalyn’s Kitchen
Baked Denver Omelet | Cooking Classy
Almond Flour Crepes | Sweet As Honey
Paleo Double Chocolate Tahini Banana Muffins | Ambitious Kitchen
Healthy Flourless Cinnamon Bun Breakfast Donuts | The Big Man’s World
Paleo Bacon Burger Hash | Plaid & Paleo
Keto Diet Recipes | Lunch
BLT Chicken Stuffed Avocados are packed with flavor combining ingredients like turkey bacon, rotisserie chicken, Roma tomatoes, cottage cheese, romaine lettuce and, obviously, avocados! If you haven’t tried this stuffed avocado recipe let me tell ya, you are missing out! Get the details and start planning your lunch over on The Garlic Diaries.
Chipotle Pulled Pork Lettuce Wraps With Avocado Aioli Using leftover delicious slow cooker chipotle pulled pork (See Dinner Recipes) all this keto diet recipe requires you to do is stuff lettuce wraps and top with avocado! The Aioli is super simple too! Find out how to make it using only four ingredients at Fashionable Foods!
Grilled Lemon Herb Mediterranean Chicken Salad A full meal in a salad bowl; full of mediterranean flavor! Chicken, olives, tomatoes, cucumbers, and avocado with an olive oil based marinade/dressing that is to die for! Get all of the details over on Cafe Delites.
California Turkey and Bacon Lettuce Wraps with Basil-Mayo Here’s a low-carb & gluten-free lunch recipe that comes together in a few minutes. Whip up the basil-mayo in in 30 seconds and replace flour tortillas with crunchy, fresh lettuce and you have a delightful keto friendly lunch that’s filling and delicious! Get the details on Iowa Girl Eats.
Cheddar-Wrapped Taco Rolls Keto, grain-free taco rolls are alot like burritos; without the carbs! The “crust” is made of cheddar cheese and the rest is the perfect combination of seasoned taco meat, tomatoes, and avocado. Find out how to add this keto diet recipe to your lunch line up on Wicked Stuffed.
Vegetarian Keto Club Salad Looking for vegan keto diet recipes for lunch? Give this one a try! With cheddar cheese, romaine lettuce, cherry tomatoes, diced cucumbers, hard boiled eggs and a savory seasoned dressing this vegetarian salad will keep you fueled and filled throughout the day! Get all of the details on ruled.me.
Salmon & Avocado Nori Rolls Make this keto friendly sushi ahead of time or make it fresh, it only takes 10 minutes! With healthy and yummy ingredients like salmon, avocado, cucumber, and onion, this keto diet recipe will be one of your favorites! Find out how to make it on Eat Drink Paleo.
Caprese Tuna Salad Stuffed Tomatoes Packed with protein, this lunch option is filling, satisfying, and incredibly healthy! It’s also easy with a 10 minute prep time! Made with tuna, tomatoes, balsamic vinegar, mozzarella, and green onions this keto diet recipe doesn’t require any specialty store items! Want to make it? Visit My Cooking Spot!
Vegan Crack Slaw For a vegetarian keto lunch try this vegan crack slaw recipe made with green cabbage and macadamia nuts. Seasoned with chili paste, sesame oil, garlic, and green onions this recipe becomes addictive! Get all the details on Meat Free Keto.
Fresh Tuna Salad Recipe Full of healthy fats this fresh tuna salad will definitely not disappoint! Made with tuna, Roma tomatoes, cucumbers, purple onions, a little mayo, and a pinch of sea salt this tuna salad is one of my favorite clean eating keto diet recipes! Get all of the details on Nancy Ferrer.
Fresh Sriracha Broccoli Salad Fabulous way to stay full for lunch! This broccoli salad is as tasty as it looks with fresh broccoli, red peppers, cheddar cheese, sunflower seeds, and bacon. Get the details of this recipe on Wicked Stuffed.
Low Carb Vietnamese Noodle Bowl Salad | Ketogasm
Cheeseburger Lettuce Wraps | Life In The Lofthouse
Zucchini Pizza Boats | Cooking Classy
Spicy Shrimp & Avocado Salad with Tahini Dressing | Oh Snap! Let’s Eat!
Easy Cashew Chicken | Keto Connect
Sweet Potato Spinach Soup | Sweet As Honey
Keto Garlic Mascarpone Broccoli Alfredo Fried Pizza | Wicked Stuffed
Refreshing Salmon Salad | Healthful Pursuit
Almond Butter Beastie Bunless Bacon Burger | The Nourished Caveman
Caesar Egg Salad Lettuce Wraps | Peace Love and Low Carb
5 Minute Keto Pizza | ruled.me
Antipasto Salad With Easy Italian Dressing | Cook Eat Paleo
Zucchini Crust Grilled Cheese | The Iron You
Keto Chicken Enchilada Bowl | Hey Keto Mama
Guacamole Chicken Salad | Popsugar
Low Carb Spinach Cobb Salad Recipe | That’s Low Carb?!
Eggplant Pizza Bites | Sweet As Honey
Keto Diet Recipes | Dinner
One Pan Balsamic Chicken and Veggies With only a 10 minute prep and twenty minute cooking time this ONE PAN Balsamic Chicken and Veggies recipe makes a perfect busy night keto meal! Get the recipe on Chelsea’s Messy Apron.
Caprese Hasselback Chicken Make this fabulous hasselback chicken with mozzarella, Roma tomatoes, fresh basil, olive oil, and balsamic vinegar in under 30 minutes! One of our favorite keto diet recipes by far! Find the full recipe on Low Carb Maven.
Sheet Pan Roasted Asparagus & Chicken With Chorizo This sheet pan meal comes together in under 30 minutes using chicken, asparagus, and delicious herbs and spices. Get the details on Eat Drink Paleo.
Sheet Pan Pesto Chicken With Asparagus And Tomatoes | Cooking Classy
Low-Carb Roasted Asian Shrimp & Brussels Sprouts Sheet Pan | Kalyn’s Kitchen
One Pan Lemon Garlic Baked Salmon + Asparagus | Cafe Delites
15 Minute Garlic Shrimp Zoodles | Salt & Lavender
Keto Slow-Cooker Beef & Broccoli | Wicked Stuffed
Asparagus & Lemon & Basil Ricotta Stuffed Salmon | closet cooking
Chilli Lime Steak Fajitas | Cafe Delites
Keto Chicken Cordon Bleu | Warfield Family
20-Minute Shrimp & Sausage Paleo Skillet | Paleo Newbie
Creamy Tuscan Garlic Chicken | The Recipe Critic
20 Minute Low Carb Turkey & Peppers | Healthy Seasonal Recipes
Cheeseburger Calzone | Butter Is Not A Carb
Taco Stuffed Avocados | House of Yumm
Keto Butter Chicken | Cast Iron Keto
Coffee Infused Ribeye Steak | Keto Delivered
Stuffed Pork Chops | Caveman Keto
Thai BBQ Pork Salad | ruled.me
Cauliflower Crusted Grilled Cheese | Kirbie’s Cravings
Cumin Spiced Beef Wraps | Peace Love & Low Carb
Oven Fried Tilapia | Keto Delivered
Baked Halibut With Lemon & Thai Chili | meatified
Keto Salmon Curry Recipe | The Keto Summit
Bangin’ Coconut Lime Skirt Steak | Wicked Stuffed
Buffalo Chicken Jalapeno Popper Casserole | ruled.me
Keto Lasagna With Zucchini Noodles | Ketogasm
Keto Diet Recipes | Snacks
EASY NO-PREP KETO DIET SNACKS
- String Cheese: Cheese has a healthy combination of protein and fat. For the Keto diet make sure it’s full-fat version without added carbs!
- Nuts: Almonds, walnuts, and macadamias are a heart-healthy low-carb fave! Be careful to eat in moderation!
- Avocado: Keto-friendly avocados are full of fiber and potassium as well as monounsaturated fatty acids
- Pickles: Easy & quick keto snack
- Pepperoni Slices
- Laughing Cow Cheese
- Pork Rinds
- Trader Joe’s chips are a delicious on the go salty keto snack!
- Absolutely the best when you’re on the go!
- If you want to up your beef jerky game this is how! Righteous Felon Beef Jerky Cartel specializes in beef jerky & has been featured in tons of foodie magazines! It’s SO good!
Keto Garlic Cheese Crackers | Divalicious Recipes
Low Carb Cauliflower Breadsticks | Real Housemoms
Keto Brownies | Keto Connect
Paleo Scotch Eggs | Ditch the Carbs
Instant Pot Buffalo Ranch Chicken Dip | Adventures Of A Nurse
Keto Snickerdoodle Cookies | ruled.me
Curried Zucchini Chips | My Natural Family
Keto Cheese Shell Taco Cups | Hey Keto Mama
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You can do it! Following the simple rules of the ketogenic diet plan helped me lose over 80 pounds and keep it off. If I can do it you can too!
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