A Keto Diet Meal Plan

As we’ve already tackled this topic, the keto diet is undoubtedly one of the best ways to lose weight but also to protect your health against cardiovascular and neurological diseases. However, you can reach these objectives if you don’t follow a very strict and tough diet. Nutrition is one of the major keys to being healthy.

It’s thus important to know what foods do we need to eat in a keto diet in order to bring all the benefits for the health. Let’s see the keto diet meal plan.


Foods to eat

keto diet meal plan avocado

The foods authorized in significant quantities in the ketogenic diet are fundamentally foods containing high fat. Although high-fat foods are the core of the keto diet, it’s crucial to consume good fats such as unsaturated fats (vegetable oils, nuts, seeds, fish), and saturated fats (butter, cheese, etc.).

Nevertheless, eating high-fat foods doesn’t necessarily mean that you will lose every good nutrient. Thankfully, these foods contain many vitamins, minerals, antioxidants that can ensure the proper functioning of your body healthily.

Fishes (fatty fish: salmon, tuna, mackerel)

Seafood products

Meat (steak, red meat, ham, bacon, sausage)

Poultry (chicken, turkey)


Butter and cream


Vegetable oils


Lemon juice

Healthy oils (olive oil, coconut oil, avocado oil)


Low carbohydrate vegetables (green veggies: spinach, lettuce, kale; tomatoes, onions, etc.)


Foods to avoid

keto diet meal plan pasta and pizza

The keto diet requires to reduce low-carbs intake. Therefore, it’s better to avoid foods with a large number of carbohydrates, meaning high-sweetened foods.

Sweetened drinks (fruit and vegetable juices, soft drinks and alcohol)

Cakes and pastries, biscuits, bread

Grains (rice, pasta, cereals, etc.)

Legumes and beans (peas, lentils, chickpeas, etc.)

Fruits (except berries)

Root vegetables and tubers (potatoes, sweet potatoes, beetroot, corn, carrot, etc.)

Dairy foods (soft cheese, fresh cheese, flavoured yoghurts, etc.)

Some condiments and sauces (honey, jams, syrup, sweet sauces)

Sweet fruit compotes


A day of the keto diet

After seeing which foods are recommended, you can then prepare good recipes.

Morning: cheese omelette, bacon, tomatoes

Lunch: chicken green salad (with plenty of oil)

Snack: 3 to 4 brazil nuts, sugar-free tea

Dinner: salmon, eggs and green veggies



The keto diet is a strict diet but a one that can largely reduce risks of cardiovascular and neurological diseases. It can also play a major role in weight loss. Because low-carb and high-fat meals need to be favoured in a keto diet, it’s important to pick not only the right quantity of fat, carbs, and protein but choose the right foods. Like cheese, meat, fishes, poultry, which are foods plenty of good fats.

Then, thanks to these foods, you can make some great keto diet meal plan which will respect what you need to eat all day.


Sources and further readings

Diet Doctor: https://www.dietdoctor.com/low-carb/keto/diet-plan



Main photo of keto diet meal plan by Shanice Garcia on Unsplash.

Photo by Kelly Sikkema on Unsplash

Photo by Nerise Gokpinar on Unsplash

Pret-a-Train is a team of Personal trainer in London. Expert and passionated about health, nutrition and fitness. They help people to get better on themselves.

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