As you will see, simple keto meals begins with the healthy fat consideration first, making sure plenty of low-starch veggies surround the fat along with a moderate protein source. Wild-caught salmon, as a high-fat fish, is a perfect keto choice, and easy keto meals can be a fatty cut of healthy protein like salmon or lamb served with plenty of green veggies.
This milk yogurt contains just 1 gram of net carbs, giving you a little wiggle room when it comes to carbohydrates. If you are craving additional sweetness, you can choose to sweeten your low carb yogurt with a keto-friendly sweetener, like stevia or monk fruit. You could also top with fresh fruit like blueberries or raspberries, avoiding high-carb fruits. Or, make a yogurt parfait with chia seeds and keto yogurt topped with homemade whipped cream, made with heavy whipping cream or coconut cream.
I use Swerve powder and Pyure Blend. When you say you can use any sweetener you want, are the measurements 1:1 with your listed sweeteners. I’ve checked the Sweetener conversion chart you’ve provided and if you call for 1/4 cup of Erythritol, there is no conversion for Pyure, and a lot of your recipies call for 1/4 cup of Erythritol. I just want to make sure I do accurate measurements.

Processed meats, like hot dogs, deli meat and sausages, typically contain sulfites. “Sulfites are not healthy for anyone, they are carcinogenic and may be harmful to people with respiratory disorders,” Hunnes says. “Also, processed meats are carcinogenic (class I) according to the World Health Organization.” Beyond that, sulfites can cause certain vitamins — like folate, thiamine, and nicotinamide — in your food to break down more rapidly and you miss out on those nutrients.[8] Thiamine[9]and nicotinamide[10] have been shown to have powerful neuroprotective properties, and folic acid helps with DNA production. So, yeah, pretty important stuff.
Lower-carb veggies, like cucumber, celery, asparagus, squash, and zucchini; cruciferous veggies, like cabbage, cauliflower, broccoli, and Brussels sprouts; nightshades, like eggplant, tomatoes, and peppers; root vegetables, like onion, garlic, and radishes, and sea veggies, like nori and kombu. The guidelines are simple: focus on dark, leafy greens, then the stuff that grows above the ground, then root vegetables.
To all of those having issues with your cream cheese being lumpy. 1) Make sure your cream cheese is FULLY softened to room temperature. It’s okay to pop it in the microwave for fifteen seconds at a time to speed up the process a bit, but don’t allow it to run. 2) Having your eggs room temperature as well will also help prevent curdles in the cream cheese. Adding cold eggs to warm cream cheese without proper mixing can cause lumps. 3) A mixer (even a small hand mixer) is ideal. If unavailable, squish the cream cheese into the sugar with the bottom of a spoon, add eggs, squish again, then whisk gently until smooth.
Peanuts are technically a legume, not a nut. However, I find them to be a delicious keto snack, especially peanut butter. Peanut butter is one of the easiest things for me to overconsume, personally. The carb count of peanuts is on the higher end, so it’s important to watch the serving size if your goal is to stick to keto. My suggestion is to always measure out a serving of peanuts or peanut butter before consuming.
Danyiel, Your daily macronutrient needs (for calories, protein, fat, and carbs) vary person to person, and also based on what your fitness goals are (for example, weight loss, maintenance, etc.). There are calculators that help you determine your specific macro levels; you might find our macro calculator review post helpful: https://theketoqueens.com/keto-macro-calculator-review/ Please let us know if you have other questions; good luck on your keto journey!

Avoid meat with condiments. Because, even if you’re enjoying a 4th of July barbecue with grass-fed burgers, a dollop of ketchup might be all it takes to kick you out of ketosis. (Depending on many factors, you may need to limit your total net carbs to 25-50 grams per day to stay in ketosis.) So, enhance your meats with natural spices and herbs instead.
Hi there, I haven’t tried this recipe with xylitol or stevia, but either one should work. For the xylitol, you can use almost the same amount as the erythritol, maybe just scant measuring cups. (Xylitol is just slightly sweeter than erythritol.) For the stevia, it will depend on the brand, because some are more concentrated than others. I have a sweetener conversion chart here that you can use, which include xylitol and several brands of stevia. If you use a granulated sweetener like xylitol in the filling, run it through a food processor or high-power blender for a few minutes first, to make it powdered. By the way, it’s very thoughtful of you to make this cheesecake for your husband’s birthday! 🙂
I'm asking because I'm on keto diet and finding how to get as much fiber as possible.If I need at least 25g of fiber/day(WHO), and for example not to exceed 50g of net carbs/day on Keto the math is easy. I can technically eat only food with max. ratio 1g fibre to 2g net carb - it means approx. half of nuts & seeds you listed. But If I multiply the fibre content by 0.3 to have just soluble fibre, I can't eat almost no nuts & seeds 😊

If you were drawn to the ketogenic diet because you were promised copious amounts of cheese,  no one would blame you. Cheese is delicious. However, “I’m on keto” does not mean you have carte blanche to eat three mozzarella cheese sticks plus a couple bites of cheddar followed by some shredded cheese eaten out of the bag in front of your fridge at midnight. It’s easy to fall into the trap of foods that are technically keto, but not good for optimizing your overall health. Like the aforementioned cheese. (And if you’re following the Bulletproof Diet or just want to feel like the most kickass version of yourself, it’s highly recommended to avoid cheese — more on that shortly.)
These taste so freaking good. I used this filling and the crust/baking directions from the pina colada cheesecake cupcake recipe. The only thing I would change is to make sure to include directions to beat the eggs into the cream cheese/sweetener mixture on the lowest speed to avoid getting air bubbles in there!!! I beat them too fast and ended up with cheesecakes that puffed way up in the oven and the deflated when they cooled and it made the texture a little off. Planning on making them again sometime because they seriously taste amazing and were pretty easy, just sucks because I was making these for graduation and made 2.5 dozen and none turned out right 🙁
Rich in gut-happy bacteria, yogurt is a great way to add a little sweetness to a Keto diet. Although you can find Greek or low carb coconut yogurts on many grocery store shelves, why not get creative and make your own? It’s easy as pie and delicious homemade yogurt will be a fabulous addition to the recipes featured on our list of top Keto-friendly yogurt dishes!
Biggest grey area in the world of keto. Coffee is engraved in our culture right from birth and it is very hard to let go of. So is it safe to drink coffee on a ketogenic diet? Is it ideal? The answer is yes, let me explain. Most people refrain from taking coffee while on a keto diet but there is no evidence to show that it is harmful or damaging to the dietary effects of keto. However, and this is very important for even those not on keto, the effects of too much caffeine or any other stimulant are usually very volatile. Stimulants work by inhibiting the action of ‘depressant’ hormones in the body such as serotonin, dopamine and norepinephrine. However when taken regularly and in large amounts they stimulate the action of those hormones. Long term consumption and these hormones can get fatigued among other issues. At this level of high intake of caffeine – it will affect your keto adaptation. So a cup a day will not hurt your success with keto.

Today is the 3-year anniversary of Wholesome Yum! I am so humbled and grateful every single day that I get to do this. Thank you for being here… from the bottom of my heart! So to honor the anniversary of my little low carb recipe site (that maybe isn’t so little anymore?), I wanted to share with you one of my favorite low carb recipes. It’s not a celebratory cake or low carb dessert, but it’s a part of a popular low carb dinner staple… low carb tacos using keto cheese taco shells!
However, as easy as this may sound, the key to keeping your body in ketosis is to constantly pack your meals with fatty eats and stay as far away from carbs as you possibly can, which can get quite demanding—especially if you’re not prepared. To help you maintain this ethereal fat-burning state, we’ve rounded up 14 snacks you can grab on-the-go. These eats will keep you satiated with healthy fats and boast no more than five grams of net carbs.
Avoid meat with condiments. Because, even if you’re enjoying a 4th of July barbecue with grass-fed burgers, a dollop of ketchup might be all it takes to kick you out of ketosis. (Depending on many factors, you may need to limit your total net carbs to 25-50 grams per day to stay in ketosis.) So, enhance your meats with natural spices and herbs instead.
This is one area where full keto and Bulletproof differ. Except for coconut, all nuts and legumes are suspect on the Bulletproof Diet and should be limited. All expose you to high amounts of omega-6s, inflammatory oxidized fats, mold toxins, and phytates (plant anti-nutrients). Peanuts are one of the main sources of mold toxins in our diets, and often trigger allergic responses with inflammatory polyunsaturated fats, lectins and histamines. The Bulletproof Diet also excludes all soy products due to their phytoestrogen content, which messes with your hormones and may promote cancer.
So this means you don’t need to go around drizzling bacon fat on everything you eat. You definitely can if you have a burning desire to do so and it fits into your macros… but it’s not at all necessary. It’s actually pretty easy to get adequate amounts of fat in your diet without going out of your way to do so. Contrary to popular belief, fat bombs, bulletproof coffee and the like are not fundamental for a ketogenic diet. They can be nice treats or occasional meal replacements if you like them, but they are often calorie bombs you don’t need in addition to balanced keto meals. While you certainly want to eat fat on the keto diet, calories still matter.
Thank you, Ariana! Are you referring to concentrated pure monk fruit powder, OR powdered monk fruit blend (which has monk fruit and erythritol in the ingredients)? If it’s concentrated powder, it can vary due to the concentration but would be a lot less. If it’s a blend, the amount would be similar but just a little less – just use scant measuring cups.
In order to save you time and money (from printing and shipping costs), instead of being mailed, The 3 Week Ketogenic Diet is provided to you as an instant download E-Book or e-books which you can read on your PC, Mac, iPad, iPhone, Android, Smartphone, Tablet or E-Reader. You can transfer it to as many devices as you like, and even print out pages.
Some people group tomatoes with vegetables, but a tomato is actually a fruit. Low in fat but also carbs (with just 2.4 g of net carbs per ½ cup), tomatoes are also keto-friendly. The same serving size of tomatoes contains 2.4 g of sugar and 16 calories. Among their health benefits, tomatoes contain lycopene, which research suggests may help prevent heart disease.
Korma is a mild curry dish and is often what people try first when they are experimenting with Indian cookery. It has a creamy sauce which is made using all the usual Indian spices, but it does not have the heat of some curries. This great Keto recipe is also gluten-free but full of taste and would make a great family meal served over cauliflower rice.
However, as easy as this may sound, the key to keeping your body in ketosis is to constantly pack your meals with fatty eats and stay as far away from carbs as you possibly can, which can get quite demanding—especially if you’re not prepared. To help you maintain this ethereal fat-burning state, we’ve rounded up 14 snacks you can grab on-the-go. These eats will keep you satiated with healthy fats and boast no more than five grams of net carbs.
Thanks for the fabulous recipe. This cheesecake had the perfect texture and taste. I used granular Swerve in the crust and powdered Swerve in the filling. It cracked upon cooling (I placed on a wire rack immediately so maybe this contributed to cooling too quickly?) but honestly, small problem when it tastes this good. Smothered it in raspberry sauce and it didn’t matter how it looked! I will be making this regularly.

Notice that things like Hot Dogs and Sausage are listed. There are also other meats that contain carbs. A big part of Keto is making sure you’re eating good quality foods with whole ingredients. Processed meats like these often have fillers and sugars. If you eat these occasionally, it’s not the end of the world. However, even if you’re hitting your macros, we recommend limiting processed foods like these meats.


The ketogenic diet basically changes the metabolic fuel of your body to make it lose weight. You’re not starving yourself of calories. You’re having a good amount of calories, which means you’re eating enough to keep you going. All you’re avoiding are carbohydrates. This gives you massive benefits, including improved health, weight loss, and better performance physically and mentally.
We already mentioned that fruit is an important source of vitamin C. Well, fruit is also a great way of meeting your daily needs for potassium and folate – two nutrients that studies show most people are not eating enough [5]. You will also find these nutrients in certain vegetables, but fruit is a more reliable source of these nutrients as it is, more often than not, eaten fresh.
Once you click the “Add to Cart” button that is right above, you will be taken to the secure checkout page. Just enter your information and then you will be given an instant access to the entire 3-Week Ketogenic Diet. You can view all the materials, the list, and the guides right on your computer, tablet, or smart phone. You could also download everything and print out as many copies as you would like. 
Hi Dee Dee, It’s supposed to be jiggly in the middle when you take it out. It firms up as it cools and then when it chills in the fridge. I haven’t experienced cracking with it but the cause doesn’t have to do with being not done, it’s sudden temperature changes. If you want to be on the safe side you can bake it in a water bath next time. I hope you still loved the taste!

Consumption of EPA and DHA in fish three times per week has been found to be a major predictor of better weight management because of improved insulin resistance (44).  Furthermore, consuming at least 2 servings of fish per week is associated with a decrease in various types of chronic disease including cancer and Alzheimer disease (45, 46).  It is also wise to use a high quality fish oil supplement to add more anti-inflammatory fish oils to your diet.
Thank you for your hard work on this article. I am allergic to tree nuts and on a Keto diet. I probably eat way too much peanut butter which I heard is a no no-no Keto, but eat it anyway, so probably sabotaging my weightloss.  Yes, I know peanuts are a legume and not a nut. My latest snack is peanut butter (1 cup), 1/4 cup coconut oil, 3 "baby scoops" stevia(Kal brand) , pinch salt and 3 tablespoons of ground hemp seed (because they have a pretty neutral flavor in the recipe and I believe one of the most nutritious foods on earth.) Melt all together in small saucepan and scoop into peanut butter cup shaped silicone molds or parchment lined loaf pan.
Hi Sofia, Happy upcoming birthday to your husband! Carbs and sugar are not the same thing. All sugar is carbs but not all carbs are sugar. We care about both on low carb and keto diets, but sugar is worse. Net carbs are total carbs minus fiber and sugar alcohols. Sugar is part of those net carbs, but is listed separately because some people want to know that separately. Hope you both like the cheesecake!
Smoothies can be very useful to get vitamins and antioxidants into fussy eaters, and ones like this which are packed with flavor can even help anyone recovering from illness as they are so easy to drink and taste great. This low-carb recipe uses blueberries to give a vibrant color, natural sweetness, and fabulous flavor and it can be made with frozen berries which can be sourced quite cheaply!

Low carb vegetables that are technically fruits. Tomatoes, tomatillos, avocados, pretty much any seed bearing vegetable… those “veggies” are fruits, botanically speaking. I’m not here to debate what a fruit or veggie is, but I won’t lie that it irks me just a little when I see people preach that you “can’t eat fruit on the keto diet” while diving face first into a pile of avocados or zucchini noodles. Maybe it’s the biologist in me (or maybe I’m just “that guy”), but you can and probably already are eating fruit on the keto diet.
Any of these sweeteners can help you stick with your ketogenic diet, keep your carbohydrates and sugars low and still obtain your sweet fix. Many are indigestible, which means they don't become carbohydrates at all, and your body just excretes them as waste. Just make sure that if you opt to use fruit powders like lucuma and monk fruit powder, no extra sugars have been added.
And that’s how the short version above came about: based on the numbers, a good rule of thumb is to eat between 1 and 3 meals per day with meat, with other protein sources (eggs, nuts, dairy) at the meat-free meals. This will work well for most people – although, as always, everyone’s a little different and you might feel best with more or less. It’s not an exact science, and it doesn’t need to be.
The next plant superheroes belong to the allium family. This includes: Garlic, leek, scallion, onions and shallots. These low carb vegetables add a lot of flavor and a lot of health too! They are chemo-protective, preventing cancer via multiple mechanisms. Some onions are naturally sweet, this is why they brown and caramelize when cooked, so enjoy onions in moderation on keto.
Herbs are great ketogenic foods that pack some of the most powerful antioxidants.  Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbladder. Consequently, food transit time increases, fats are better digested, and detoxification pathways are provided a boost. (2).
One of the best things about being on the keto diet is the emphasis on consuming good fats. In my case, that means indulging in nuts whenever I need a quick pick-me-up. However, it's important to note that not all nuts are created equal when you're on the keto diet. Since the emphasis with keto focuses on low carbs and high fats, you have to keep an eye on serving sizes as well as knowing which nuts bring the most bang for your buck as far as fats are concerned. (Say goodbye to peanuts.) 

Perhaps the only thing more divisive than politics is canola oil. People have thoughts about it. Given the research available, Bulletproof and a growing number of nutrition experts are of the opinion that you should toss your canola oil. Canola oil is extracted via a process called hexane solvent extraction. This process uses chemicals and high heat to extract the oil and process it, and the final product is high in oxidation and trans fats.[3] In studies, canola oil has been linked to lower antioxidant levels in the body[4] and lung inflammation.[5]
I am talking, of course, about Liberté Méditerranée 9 percent yogurt, a cultured dairy product so delicious that I’ve thought of its richness every single day since I ate it on vacation in 2015. After I finished, I felt literally drunk and stumbled around my Airbnb, clutching the egg of my yogurt-filled stomach. There was the line between pleasure and pain; ever since then, I have dreamed of going back.
Oh my god, they are freaking delish. I had to bake for 20 mins instead and theyre still pretty crumbly but the best thing I’ve made on Keto. I was so sure they’d taste weird because of the almond flour but they taste seriously great. Wouldn’t be bad to have a coconut version and instead of raspberry, just use cocoa powder in either the cookie or the cream cheese.
When you soak chia, you'll notice the seeds develop a gel-like coating. This makes them perfect for pudding making. However, some complain that the crunch of the seed's shell combined with the gel coating make these puddings slimy. The trick is to add more fiber-rich foods to balance out the texture. Consider adding nuts or psyllium to chia puddings. You can also add chia to smoothies and sprinkle over yogurt.
This is one area where full keto and Bulletproof differ. Except for coconut, all nuts and legumes are suspect on the Bulletproof Diet and should be limited. All expose you to high amounts of omega-6s, inflammatory oxidized fats, mold toxins, and phytates (plant anti-nutrients). Peanuts are one of the main sources of mold toxins in our diets, and often trigger allergic responses with inflammatory polyunsaturated fats, lectins and histamines. The Bulletproof Diet also excludes all soy products due to their phytoestrogen content, which messes with your hormones and may promote cancer.
This is one area where full keto and Bulletproof differ. Except for coconut, all nuts and legumes are suspect on the Bulletproof Diet and should be limited. All expose you to high amounts of omega-6s, inflammatory oxidized fats, mold toxins, and phytates (plant anti-nutrients). Peanuts are one of the main sources of mold toxins in our diets, and often trigger allergic responses with inflammatory polyunsaturated fats, lectins and histamines. The Bulletproof Diet also excludes all soy products due to their phytoestrogen content, which messes with your hormones and may promote cancer. 

All Content Copyright © 2018 MyKetoCoach.com Unless Otherwise Noted - All Rights Reserved. Personal Ketogenic Diet Plan and Workout.All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. Please consult your physician before starting any diet or exercise program. Wiki link: Wiki: Ketogenic Diet
Once you add in all the miscellaneous protein you get from nuts, dairy (if you eat dairy), eggs (around 18 grams per 3 eggs, so they’re comparable to meat), and other sources, it’s pretty easy to get plenty of protein with very reasonable amounts of meat. In fact, many people don’t eat more meat on keto than they ate before – they just get rid of all the junk that surrounded the meat.
Lemons are going to help your body become better at absorbing iron which, in turn, will allow your muscles to become stronger and possibly prevent osteoporosis when you are older. Healthy bones are going to help your joints stay healthier as well. Everything is connected in your body and when you improve one thing, you are only helping something else.
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