Already introduced to keto or want to know how to start? Learn how to eat a ketogenic diet with two weeks of keto meal and snacks ideas complete with a grocery list.
Modern diets for weight loss or healthy living should work hand in hand with a nourishing meal plan. Implementing a keto meal plan grocery list into your weekly shopping will keep you excited and motivated for your keto meal plan. With the help of this article, keto meal ideas will no longer be a foreign idea but a meal plan that seamlessly fits into busy lifestyles and schedules, letting will power and convenience work together to create maximum and long-lasting commitments for a healthier lifestyle.
It is important to understand the two different metabolic modes our bodies have, glucose metabolism and fat metabolism (ketosis). Glucose metabolism is the process in which our body stores fat to be used up during times food may be scarce. Today’s modern typical diet revolves heavily around carbohydrates, meaning our body rarely can shift into fat metabolism mode as there is a constant supply of sugar. Switching to fat metabolism mode will encourage weight loss and reduce the risk of developing various degenerative diseases.
Encouraging your body to easily alter between glucose and fat modes creates a healthy metabolism. A ketosis state (fat metabolism) not only aids weight management but also with improving energy levels, mental clarity, and overall health. The most effective way to begin the switching in and out of ketosis is considering incorporating intermittent fasting into your lifestyle along with substituting some of your daily meals or snacks with keto foods.
What Is a Ketogenic Diet?
This probably isn’t your first-time hearing the word keto but what truly is a ketogenic diet? In the simplest of terms, a ketogenic diet is described as ‘a low carb, high fat and moderate protein intake diet.’ A keto diet encourages the body to utilise present body fat, burning the fat for energy and increasing fat breakdown, creating a metabolic state of ketosis. The restricted glucose intake on the diet allows the body to be fuelled by healthy fats lowering sugar and carb content.
The main principle of the keto diet is to reduce carbohydrates in favour of an increase in fats. A standard guide for the keto diet is 75% fat, 20% protein and 5% carbs to enable the body to start the ketosis process. Ultimately your body becomes forced to use a different type of fuel as remaining in ketosis means your body uses stored fat (ketone bodies) rather than sugar (glucose) from carbs.
What Foods Can You Eat on A Keto Diet?
Keto should not connote being boring, as a healthy keto diet incorporates a wide range of nutrient dense foods focusing usually on meat, fish, eggs, and non-starchy vegetables. This specific focus ensures no added sugars or starches become present in the body, keeping carbs low and fats high, acting as the catalyst for the fat burning process.
As protein, meat, fish, tempeh or tofu are on offer each mealtime. Incorporating more fats into your diet through keto may be daunting however increasing olive oil, avocado oil or coconut oil consumption will further aid in remaining in ketosis and help you feel fuller for longer.
Keto diet snacks don’t have to be limiting and restrictive as the Planet Organic’s keto snack range means treat days can be guilt-free yet remain indulgent. From Keto Raw Brownies to Keto Victoria Sponge the range will almost make you forget you’re following a diet.
What Food Should Readers Avoid on A Keto Diet?
To achieve the goal of the keto diet, the state of your body burning stored fat for fuel, means sugary foods must be strictly limited. To successfully gain most of your calories from healthy fats, the foods outlined below must be avoided:
- High sugar content food e.g. breakfast cereals, sports drinks etc.
- High sugar fruits (natural sugar) e.g. bananas, watermelon, grapes are high-sugar fruits. Replace these for blackberries, raspberries, and strawberries in small portions.
- Natural sweeteners e.g. honey, agave, maple syrup etc.
- Processed products e.g. pasta sauce, ketchup etc.
- Whole grains e.g. bread, pasta, brown rice.
To progress with your keto meal plan, limiting or avoiding these foods in favour of nutrient-dense whole foods helps stabilise your energy levels and reap the benefits of the keto diet.
What Are the Pros and Cons of a Keto Diet?
PROS
- Stabilise energy levels
- Improve brain function
- Fuel a clearer frame of mind
- Weight loss, even though calories don’t need to be counted
A nutritional keto diet plan will benefit you greatly if you have begun a new health journey with the result to feel self-improvements.
You may need extra guidance when undertaking a keto meal plan if you are on medication for diabetes/high blood pressure or breastfeeding. Seeking extra support from a medical professional in these situations will determine if a keto diet is right for you.
Keto Meal Ideas Week One
Below are easy, and rewarding keto meal ideas for breakfast, lunch, dinner, and snacking options to increase your chances of success on your keto diet. These adaptable keto meal plan recipes will automatically make your first week easier, helping you spend less time planning and more time enjoying.
Monday
Breakfast: Keto Granola and Yoghurt
Lunch: Keto Bagel with Nut Cheese and Watercress
Dinner: Jackfruit and Butternut Squash Tajine
Snacks: Caramel and Sea Salt Bar
Tuesday
Breakfast: Cinnamon Keto Bagels with Peanut Butter
Lunch: Chilli Bean Soup and Keto Roll
Dinner: Coconut Wrap Fajitas
Snacks: Raw Keto Brownie
Wednesday
Breakfast: Peanut Butter Smoothie with Hemp Milk and Powdered Erythritol
Lunch: Grilled Chicken Salad
Dinner: Salmon with Creamy Leeks
Snacks: 100% Dark Chocolate
Thursday
Breakfast: Chocolate Keto Porridge with Blueberries
Lunch: Egg, Mayonnaise and Watercress Rolls
Dinner: Vegetable Stir Fry with Better Than Noodles
Snacks: Strawberries and Almonds
Friday
Breakfast: Tofu Scramble with Red Pepper and Mushrooms
Lunch: Halloumi and Olive Salad
Dinner: Curry and Broccoli Rice
Snacks: Keto Raw Energy Bites
Saturday
Breakfast: Bacon or Meatless Bacon Roll with Keto Ketchup
Lunch: Tuna and Avocado Salad
Dinner: Tempeh Burger with Rocket Salad
Snacks: Ape Keto Fuel Bar
Sunday
Breakfast: Scrambled Eggs and Smoked Salmon
Lunch: Avocado on Keto Rye Bread
Dinner: Tofu Sausages with Greens and Gravy
Snacks: Planet Organic Bourbon Vanilla Keto Bar
Keto Meal Ideas Week Two
For the second week this keto meal plan template will continue to help you maintain a daily menu full of effective and simple keto meal recipes.
Monday
Breakfast: Nuts, Blueberries and Beef Jerky
Dinner: Tempeh Cabbage Leaf Fajitas
Snacks: Keto Caramel Shortbread
Tuesday
Breakfast: Keto Granola, Almond Milk and Strawberries
Lunch: Thai Chicken Broth Soup
Dinner: Minute Steak with Rocket Salad
Snacks: Planet Organic Low Sugar Almond Truffles
Wednesday
Breakfast: Strawberry Smoothie with Almond Milk and Collagen Powder
Lunch: Bacon or Meatless Bacon BLT
Dinner: Chicken, Bacon and Cauliflower Bake
Snacks: Planet Organic No Added Sugar Dark Chocolate
Thursday
Breakfast: Butterfat Coffee
Lunch: Scrambled Eggs and Mushrooms on Keto Rye Bread
Dinner: Tuna Steaks and Salad
Snacks: Keto Blondie
Friday
Breakfast: Green Smoothie with Avocado, Spinach and Almond Milk
Lunch: Grilled Cheese and Pickle Roll
Dinner: Mushroom Katsu Curry with Cauliflower Rice
Snacks: Beef Jerky
Saturday
Breakfast: Cauliflower Rice Kedgeree with Smoked Mackerel
Lunch: Mozzarella and Tomato Salad
Dinner: Chicken and Cauliflower Cheese
Snacks: Cheezy Kale Crisps
Sunday
Breakfast: Poached Eggs on Keto Rye Bread
Lunch: Kale Salad with Hemp Parmesan
Dinner: Roast Beef with Gravy and Green Vegetables
Snacks: Planet Organic No Added Sugar Hazelnut Praline Chocolate
You can shop all the products from our two week keto meal plan here.
Keto Friendly Shopping List
The keto diet does not have to be complicated. Below is a good keto shopping list of the main ingredients you will need to prepare our most popular keto meal plan recipes. This healthy keto shopping list will guide you on your keto diet journey, with all Planet Organics keto must haves! All the essential keto ingredients are available at one place and delivered to your door at the click of a button from the Planet Organic Keto Pantry.
Check out our must-have keto ingredients:
Keto Sesame Bagels
Keto Hana Granola – Coconut and Almond
Planet Organic Low Sugar Almond Truffles
NKD Living Powdered Erythritol
Planet Organic Bourbon Vanilla Keto Bar
Where To Buy Keto Food?
Buying keto food online no longer requires effort! A simple search on the Planet Organic website will propel you into a range of keto-friendly foods and snacks. The highly popular range of keto products provides one less obstacle on your keto health journey. Buying keto food online couldn’t be easier as the Planet Organic Keto Shop offers keto supplements to keto drinks and chocolate bars; a one stop shop for all your keto must haves.
Whether you’re beginning a keto meal plan, a seasoned pro at keto meal plans or simply wanting to try and incorporate uncomplicated keto alternatives into your lifestyle, our Keto Range makes all this achievable and convenient.
