10 Keto Diet Convenience Foods for Carb Lovers

One of the biggest challenges of following the ketogenic diet is swearing off favorite foods that are high in carbs (think sweets, mashed potatoes, and bread). “Low-carb and keto diet plans often require a lot of meal prep and planning, since the majority of prepackaged foods are more processed and higher in carbohydrates,” says New Jersey–based dietitian Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club.

If you like carbs, the keto diet may not be for you at all. The approach limits carbs to a mere 5 to 10 percent of your daily calories, with fat taking center stage at upwards of 70 to 80 percent of your daily calories. Meanwhile, you’ll eat a moderate amount of protein.

RELATED: A Complete Keto Diet Food List of What to Eat and Avoid

Calculating those macros (meaning protein, fat, and carbs) can feel like a second job, especially if you’re making all your food fresh. While that’s ideal for proper nutrition, sometimes you’ll need to rely on prepared foods to curb your hunger while staying in the fat-burning mode of ketosis. “Finding convenience foods that fit the desired macronutrient profile makes it much easier to stick to this type of eating style,” says Harris-Pincus.

So what should you be looking for? The net carbs, meaning the total amount of digestible carbohydrates in food, should be your focus. “Although there is no official definition for this term, the general consensus is to subtract the fiber grams from the total carbohydrates to determine the net carbs in a serving,” Harris-Pincus says. That’s because fiber isn’t digested in the body. “If the item contains sugar alcohols such as erythritol, those are subtracted from the total carbohydrate number as well. The higher the ratio of fiber to total carbs, the better,” she says.

Although low-carb convenience foods can be time-savers while adding more variety to your meal plan, they have some disadvantages, too. “Specialty foods are often pricier and harder to find in stores,” Harris-Pincus says. And just because a food is low carb doesn’t make it a nutritious choice. As mentioned, freshly prepared food is always best. “Convenience foods are sometimes just junk food in disguise. You want to look for options that have a pretty simple ingredient list, without artificial additives and preservatives,” Harris-Pincus adds.

RELATED: The 7 Best Keto Diet Books of the Year

For those moments you need a quick fix, we’ve rounded up 10 new, keto-friendly convenience foods that are perfect for satisfying your carb cravings.

Best Keto Meal Delivery Services of 2021

We chose Territory as best for foodies for its fresh and creative menus.

Cons

• Must live in one of the local territories

• Keto meal selection is somewhat limited

• Limited regional availability

As the name implies, Territory Foods is all about feeding local territories. The meals are cooked by independent, local chefs in delivery areas such as San Francisco Bay Area, Southern California, Philadelphia, Dallas/Fort Worth, Houston, New York City, the Washington, D.C. metro area, and some additional areas on the east coast. The meals are delivered fresh, not shipped. It’s kind of like the Uber of meal delivery services.

The company offers around 10 different menus that cater to a multitude of dietary needs, including vegan, vegetarian, Whole30, keto, and more. The single-serve, heat-and-eat meals come packaged with easy-to-read labels and macros clearly displayed, so it’s easy to keep track of your daily goals. And, they’re all made with responsibly sourced ingredients, including cage-free poultry. Some preferred suppliers for each region are even listed on the website.

The meal selection is somewhat limited under the Keto Reset menu, but you can browse the other categories, like Paleo and Low-Carb to find other dishes that can fit your macro requirements. The offerings tend to be more high quality and interesting than the usual hunk of protein on a bed of greens—think avocado Alfredo chicken or Turkish chicken kababs with roasted vegetables.

If you subscribe you’ll save about 5 percent on the cost of the meals. You can customize your meal plan and even the serving size. A Boost serving is for light eaters, with each being 250 to 400 calories per meal. Standard size is considered “just right for most folks,” with meals in the 400- to 650-calorie range.

The meals aren’t shipped via the mail. Instead, they’re delivered fresh twice a week to participating gyms (with no delivery fee). Or, you can have them delivered to your door for around $8-9 per delivery. Keep in mind the delivery window can stretch through the night to the next morning in some areas.

The price per serving starts at $14.

The 19 Best Keto Meal Delivery Services Of 2021

Alexandra Folino

Going keto isn’t easy—but maintaining it can be with the proper support system (. ..and by “support system,” I mean meal delivery service). Here are a few of your very best, uber-keto options.

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Performance Kitchen

This service creates meals backed by nutritionists and metabolic science that are inspired by the Mediterranean diet. The result is healthy, filling, and delicious options. Choose from keto-friendly samplers and bundles or go a la carte and find which meals work best for you.

Pete’s Paleo

Okay yes, it may be branded as paleo, but many meals from this service fit seamlessly into a keto diet. You’ll receive seasonal, low-carb dishes, crafted by chefs that arrive fresh, no cooking required. Choose from a variety of plans and foods to get started.

HelloFresh

Though they’re not explicitly keto, HelloFresh has low-carb meals as part of its kits that will fit perfectly into your diet. Just look for the “Carb Smart” tag. Learn more here.

The Good Kitchen

Whether you’re simply keto or also following Whole 30 or other diet plans too, this meal kit service is perfect for you. The meals come fully cooked and just need to be reheated. Plus they’re gluten-, soy- and sugar- free. Enjoy a la carte meals or get in on one of their plans.

Provenance Meals

These meals aren’t explicitly keto, but are gluten-free, dairy-free, and refined sugar-free, with plenty of low-carb options, making them a natural fit for anyone looking to go keto while still feeling really healthy. There are membership options or you can just buy some snacks.

Ice Age Meals

These frozen meals are low-carb, contain no gluten or grains, as well as no added sugar, making them perfect for keto devotees. Plus they can last up to six months in a home freezer, so you can have them on hand when you’re looking for some backup meals for busy nights. They have tons of different size boxes to choose from, giving you lots of flexibility.

Five One Eight Kitchen

Every keto meal from Five One Eight Kitchen that comes to your door is chef-approved and dietician-backed, so you’re getting the best of the best. The shepard’s pie is one of their fan-favorites, with mashed cauliflower subbing in for potatoes.

Territory

When you order a meal from Territory, you’ve got options: paleo, vegetarian, mixitarian, vegan, Whole30, the list goes on. The “Keto Reset” category is a fan favorite, though. You can choose from delicious lunches and dinners, like buffalo chicken salad or pesto tuna cakes.

FACTOR

FACTOR feels like the most home-made of the bunch, which is a really lovely feeling if you’re ordering from a meal subscription service. They just never arrive frozen! So nice!

Proper Good

Proper Good is relatively new to the scene, and while their line of offerings isn’t huge yet, we have a feeling it will be. The company’s schtick is soup—healthy, easy-to-make soup. The two keto varieties, sweet red pepper and meatball plus chicken and mushroom, have zero added sugars and are low in net carbs. You’ll save majorly if you buy them as a 6-pack (two of each keto variety), and the cost goes down even more if you subscribe for a regular shipment of ’em.

Green Chef

Green Chef has an entirely new menu every week (yes—every single week!), which, if you’ve fallen into a keto rut of eggs and the same three kinds of protein, can be super refreshing. (If that is the case, though, might I recommend our excellent bank of keto recipes?)

Diet-To-Go

Diet-To-Go works on a five week rotation, so you’re never eating the same foods within the week. Each day you’ll get three hearty, keto-friendly meals. Some sample meals that you’ll find in the rotation: chicken marsala and barbecue wings.

Ketoned Bodies

Ketoned Bodies prides itself on the ingredients they use: Their meals are made with grass-fed meats and have no GMOs, toxic pesticides, antibiotics, growth hormones, or steroids. Meals can be purchased a la carte or you can get discounted package deals that range from 10 meals all the way up to 84.

Paleo On The Go

Despite its name, Paleo On The Go offers a keto sampler option that has all the low-carb, high-fat dishes you could dream of, like this cauliflower rice poke bowl. These meals can last up to six months in the freezer, too.

Clean Eatz

Clean Eatz lets you order five meals at a time. Veggie cauliflower crust pizza is one of their customer favorites.

Sun Basket

Sun Basket’s “carb-conscious” meal plans are perfect for someone who has followed keto for some time and knows what ingredients to sub in if they’re not quite in line with the diet. The options are creative, too, like this sesame-crusted fish nugget salad.

Fresh N’ Lean

Through Fresh N’ Lean, you can choose keto meals that are gluten-free, vegetarian, or are packed with extra protein. You can order meals a la carte and can add on extra sides like veggies or almonds so you always have enough to eat.

Snap Kitchen

Snap Kitchen has keto options that fall in line with gluten-free and Whole30 diets, too. You can schedule what day you want to get the meals delivered to your house and can skip at any time if you’re on vacation or need a break.

PJ’s Keto Treats

After you’ve got your meal delivery service on lock, turn to PJ’s Keto Treats for dessert. Everything they make is low-carb, sugar-free, and totally keto-friendly. The best part? They ship nationwide.

Tess Koman
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Tess Koman covers breaking (food) news, opinion pieces, and features on larger happenings in the food world.

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We Tried EVERY Keto Meal Delivery Service

The Best Keto Meal Delivery Options

Following a strict diet like keto can be hard for anyone. But for anyone who’s also juggling things like a stressful job, children to care for, or a busy schedule, it can feel like an impossible commitment. 

After all, who really has the time to provide their own keto meal service every night? From recipe planning to cooking and cleaning up, staying true to the keto diet can take a lot of time and energy.

The good news is that there are tons of affordable keto meal delivery options available today that ship around the country so that no matter where you are, there’s an easier way.  

What qualifies as the best keto meal plan service will vary from person to person, but trying to figure out where to start can feel overwhelming. 

We made this review for anyone who’s trying to track down the best keto meal kits so you can stick to your regimen without overwhelming yourself.

Whether you’re more into heat-and-eat style meals or prefer to make your own meals with customized ingredients, we’re covering all the options so you can bring healthy, keto-friendly delivery meals straight to your door.

The Best Keto Delivery Service

Pre-made keto delivery food can be a great solution for any keto eaters who don’t want to fuss around in the kitchen to get a good meal in. They’re also perfect for people who don’t have the time to dedicate to nightly cooking or who are constantly on-the-go. With keto ready meals, you can save time planning, shopping, cooking, and cleaning. 

Once your prepackaged keto delivery meals arrive, just heat, serve, and enjoy!

Trifecta Nutrition – Best Overall Meal Delivery

Trifecta Nutrition provides keto delivered meals that have become especially popular among athletes and CrossFit die-hards.

Meal Plan: While most of Trifecta Nutrition’s offerings are dairy-free, their “Keto” diet preference meals have included dairy and cheeses for extra fat.

Shipping: As long as you hit the order minimum of 7 meals, you’ll receive free shipping.

Cost: Trifecta meals are a bit on the pricey side, coming in at about $15 per meal. 

Order Minimum: None, but you need to order 7 meals to get free shipping.

Availability: Throughout the entire US—even Alaska and Hawaii.

Ingredients and Sourcing: Serious athletes love Trifecta because the meals are fully organic and chef-made with no compromise on quality, taste, or ingredients.

Menu Options: All meal orders placed through Trifecta come fresh, not frozen, in vacuum-sealed packs to guarantee freshness. Choose from options like:

• Crust-less Quiche
• Tuna cakes
• Meatloaf with cauliflower mash

Fresh n’ Lean — Best Budget Meal Delivery

Based out of Southern California, Fresh n’ Lean aims to make whole, healthy foods the future of “fast food. ” The company was founded on this very premise — the founder, only 18 at the time, was looking for a way to make healthy eating easier on her father.

Meal Plan: Some keto meals follow dietary guidelines but are still considered “dirty keto.” Not Fresh n’ Lean meals. Their keto food box delivery service includes items from its Clean Keto menu.

Shipping: Shipping is always free when you buy from Fresh n’ Lean.

Cost: Fresh n’ Lean meals cost around $10 each, depending on the number of meals ordered at a time.

Order Minimum: They have a required minimum order of 5 meals.

Availability: If you’re on keto and looking for an option that ships beyond the continental U.S., you’re in luck with Fresh n’ Lean. The company ships to the entire U.S., even Hawaii and Alaska.

Ingredients and Sourcing: All Fresh n’ Lean meals are made with organic produce, free-range poultry, sustainable fish, and grass-fed beef and taste delicious. They’re always fresh, never frozen.

Menu Options: You’ll find options like:

• Breakfast eggs with asparagus
• Roasted eggplant Carponata
• Sesame beef with carrots

The Clean Keto menu changes each week, so be sure to check for updated offers.

Click Here to see the Keto Meal Plan.

Clean Eatz Kitchen

If you’re looking for simple, healthy keto meal delivery, Clean Eatz Kitchen offers great meal plans that won’t break the bank. For those who care about having an affordable keto meal delivery, it’s a solid choice.

Meal Plan: Clean Eatz keeps their meals simple and doesn’t have the widest selection of keto options, but they do offer a keto-specific diet plan that you can order, called the Keto Diet Plan. 

Shipping: Shipping is free!

Cost: On the Keto Diet Plan, you’ll receive frozen low-carb meal options at around $8 per meal, which is much less than you’d pay at a restaurant for a compliant meal.  

Order Minimum: There is a minimum of 5 meals required per order.

Availability: Clean Eatz ships across the entire continental United States.

Ingredients and Sourcing: The company uses ingredients that are organic and locally sourced when in-season.

Menu Options: Some delicious meals you can look forward to eating on the Keto Diet Plan through Clean Eatz Kitchen are:

• Keto cauliflower nachos
• Keto boom boom chicken
• Keto chicken bacon ranch
• Hibachi beef with vegetables

Factor_

Factor_ is a keto meal service that was previously known as Factor 75. 

Meal Plan: While Factor_ doesn’t have dedicated keto meal plans, they do have a number of meals that are keto-friendly. To find the available keto options, just search through meals with the keto tag to see what you can choose from. They also offer a number of gluten free options.

Shipping: They try to balance out their price by offering free shipping to most locations. 

Cost: Since Factor_ takes their sourcing so seriously, it’s only expected that you’ll pay for this difference in the cost per meal. While it’s not as affordable as Clean Eatz, it’s still usually less than it would cost to buy at a restaurant or make yourself. Most meals range from $11-15 each, depending on how many meals you buy at once.

Order Minimum: None

Availability: Factor_ ships throughout the entire continental US.

Ingredients and Sourcing: Factor_ offers prepared and delivered keto ready-made meals created with only organic vegetables and grass-fed, pasture-raised proteins, and dairy products. If the sourcing of your ingredients matters to you, Factor_ does a great job at finding the best of the best.

Menu Options: You’ll receive your orders fresh and ready to heat, no freezing required. Some of their keto meals include Argentinian Chimichurri steak or BBQ brisket pot roast with cheesy broccoli. 

Factor_ typically runs on a keto meal subscription model, so they’ll continue sending you meals each week until you cancel your subscription. However, you also have the option to cancel and order on-demand only. 

Ketoned Bodies

If you want a keto meal option that can last longer in your kitchen, frozen meals might be a safe bet. They keep much longer in the freezer so you don’t feel obligated to eat them right away.

Meal Plan: To get exclusively ketogenic meals delivered, Ketoned Bodies might be the best keto meal delivery option. 

Shipping: All orders of 10 or more meals ship free.

Cost: Ketoned Bodies meals come out to $15 per meal, but you can find discounts per meal when you make larger orders. 

Order Minimum: It’s a minimum of 10 meals to get free shipping.

Availability: Meals are available throughout the continental US. Ketoned Bodies does not ship outside the continental US.

Ingredients and Sourcing: Their frozen meals are made from ingredients sourced directly from regenerative farms to make a positive impact on both consumer health and the future of the planet. Since keto diets are so meat-heavy, the efforts Ketoned Bodies makes through its production processes help reduce the impact through smart sourcing. They offer a number of gluten free, sugar free and dairy free options.

Menu Options: Ketoned Bodies only sells keto-friendly meals, so there’s no risk of accidentally ordering something non-compliant. To check through their options, you can view the Eco Keto Meals on their website. They have 20 different options to choose from. 

Snap Kitchen — Best Budget Meal Delivery

Snap Kitchen is another service that offers a budget-friendly service; and this company takes the biscuit as our best and cheapest keto meal delivery.  

Meal Plan: While not a dedicated keto meal delivery service, Snap Kitchen does offer plenty of keto-friendly options.

Shipping: The good news is that shipping will always be free regardless of order size.

Cost: Snap Kitchen meals are about $10-12 per meal, but that depends on how large your order is each time.

Order Minimum: There is a required minimum of 6 meals to place an order.

Availability: Snap Kitchen is not available nationwide like other options, but they are available in more than 30 states and cover the South, Midwest, and Eastern Coast.

Ingredients and Sourcing: You can expect all of your beef to be grass-fed and all protein to be completely free of antibiotics when you order through Snap Kitchen.

Menu Options: Unlike other options on this list, Snap Kitchen also offers individual meal components that come pre-cooked and ready to eat, like grilled chicken or green beans. This makes it easy to mix and match meals or supplement with a few groceries to make the items stretch.

The Good Kitchen

Want chef-driven ketogenic meals delivered at a fraction of the restaurant cost? The Good Kitchen might be a good option. As long as you’re fine with your keto meals coming pre-frozen, there’s a lot to love about The Good Kitchen.

Meal Plan: To order keto ready meals with Good Kitchen, look under the Keto diet preference and go from there. 

Shipping: Once you order 7 à la carte meals, you’ll get free shipping. 

Cost: Meals range between $12-14 each, slightly more than Snap Kitchen.

Order Minimum: You must have 7 meals to get free shipping.

Availability: Keep in mind they only ship across the continental US.

Ingredients and Sourcing: The Good Kitchen has created a pre-made meal delivery option that focuses on sustainable, ethical production so you can feel good about the way your food was made and how it tastes. All ingredients sourced for The Good Kitchen meals come from ethical farmers and producers to create a sustainable supply chain. Through these choices, the company hopes to empower consumers to live better and eat well.

Menu Options:

• Beef Burger With Green Bean Salad
• Chicken Cacciatore with Spaghetti Squash
• Chili Lime Chicken Wings

Keto Fridge

Dedicated to the ketogenic lifestyle, Keto Fridge is a keto meal service that claims to have the ‘best keto food on the planet.’ A smaller company than the other services on this list, Keto Fridge is made by keto eaters for keto eaters.

Meal Plan: All meal options from Keto Fridge are available to choose from as they’re all keto-friendly.

Shipping: They make it clear that shipping rates are included with every package, to be determined at the end of check-out by order size and shipping location.  

Cost: Orders of 4-8 meals come out to $12/each, while orders of 8-12 meals are $11 each. The more you buy, the less you pay per meal.

Order Minimum: There is a minimum order of 4 meals each time you check out, and there are discounts available for larger orders. 

Availability: It’s unclear where Keto Fridge can ship to.

Ingredients and Sourcing: There’s not much advertised about their ingredients or sourcing.

Menu Options: While the name is a bit misleading, Keto Fridge’s meals actually come frozen and should be stored there as well. Some tantalizing meal options include:

• Chicken parmesan
• Turkey taco bowls
• Shepherd’s pie

Keto Fridge plans to add more options to their menu soon, including:

Breakfasts

Snacks

Desserts

The Best Keto Meal Kits

Sometimes pre-made keto food service deliveries just don’t cut it. For the keto eaters who would prefer to make their own meals, there are plenty of keto home delivery options that offer keto meal kits.

Meal kit services like these can be a great way to expand your horizons and test out new recipes without committing to full-sized ingredients. These meal kits come with customized ingredients so half the work is done by the time it gets to you. 

Green Chef

Green chef has been selling organic keto meal kits to loyal customers for years now. The Green Chef menu changes weekly, so even long-time customers never have to worry about getting bored or burnt out on the same keto meals again and again.

Meal Plan: Each week, the ketogenic menu offers about 6 different meals to choose from. 

Shipping: Unfortunately, Green Chef does not offer free shipping. Shipping is a flat rate of $8 for all orders.

Cost: Depending on how many meals you order at once, your meals will cost around $13 each, give or take.  

Order Minimum: You’ll need to hit the minimum required order of 6 meals per order.

Availability: Green Chef ships to all the continental US except for certain parts of Louisiana.

Ingredients and Sourcing: Green Chef sources all organic ingredients.

Menu Options: Green Chef features meal ideas like:

• Cajun chicken dijonnaise
• Creamy shrimp Primavera
• Roasted harissa-spiced chicken

The best part? They promise that their meals won’t take you longer than 30 minutes to whip up. Just follow along with the provided recipe and the customized fresh ingredients for a fast and easy meal.

Home Chef

While Home Chef isn’t technically considered a keto meal delivery service, they do offer enough low-carb options to be keto-friendly.

Meal Plan: In order for your meals to qualify, you’ll just want to pick them from the “carb conscious” menu. There’s also the option to make small substitutions with other ingredients to make an otherwise carb-heavy meal keto. For example, you could simply omit and discard the rice or pasta or even replace it with something like spaghetti squash, zucchini noodles, or cauliflower rice. You can even customize some recipes by swapping out proteins for the one you most prefer.

Shipping: Shipping is free if you spend over $49.

Cost: Home Chef meals start around $7/meal.

Order Minimum: Minimum of 4 meals per order. 

Availability: While Home Chef doesn’t clarify exactly where it ships to, they do say that their keto meal kits are available in 98% of US locations, which is a pretty safe bet.

Ingredients and Sourcing: There’s no special sourcing of Home Chef’s ingredients, which may be a drawback for some. For others, the cost savings might be worth it.

Menu Options: Some meal options include:

• Japanese sirloin steak
• Sesame-crusted Ahi tuna and spicy aioli
• Crispy buffalo shrimp salad

Sun Basket — Best Meal Kit

Sun Basket is a meal kit service that focuses on healthy, organic meals with some ketogenic options.

Meal Plan: While other options on this list have a dedicated keto menu of meals to choose from, Sun Basket doesn’t. However, that doesn’t mean that they don’t have a plethora of keto-friendly meal options. In fact, we’re going so far as to say Sun Basket is the best keto meal kit on our list.

Shipping: Each order has a shipping cost of around $6.

Cost: Sun Basket meals are about $11-13 per meal, depending on how many meals you purchase. 

Order Minimum: Orders must contain a minimum amount of 4 meals.

Availability: They ship around the continental US with some gaps in New Mexico, Montana, and North Dakota.

Ingredients and Sourcing: Sun Basket relies on organic ingredients sourcing so that your fresh ingredients are ready to be used as soon as they arrive.

Menu Options: To pick your keto meal kits, look beneath the paleo, carb-conscious, or lean and clean search filters. Within these menu options, you’ll find plenty of mouthwatering meals to choose from. If meatballs with mushroom ragu over wilted cabbage and braised cod with chard, tomatoes, and artichokes sound like meals you would enjoy, then you’ll love Sun Basket.

They also sell extras like egg sous vide bites, meat, fish, and even prepared crab cakes.

Blue Apron

While not technically catering to just keto, Blue Apron is likely the most recognizable company name on this list. Blue Apron centers their food philosophy around simple, healthy, and fresh meals. They’re well-known for their broad meal options, and they even teamed up with Weight Watchers recently, solidifying their dedication to health-focused diet foods. 

Meal Plan: The only issue with Blue Apron is that they only allow you to choose one ketogenic, low-carb meal each week, so you’ll have to make some conscious changes to the other meals of the week. Since Blue Apron operates on a subscription basis, this may be difficult if you don’t already have a fridge full of keto ingredients that you could swap out.

Shipping: As long as your plan is over $60 per week, you won’t need to worry about shipping.

Cost: Blue Apron Meals cost about $9.99 per serving.

Order Minimum: None.

Availability: They deliver to all parts of the continental U.S.

Ingredients and Sourcing: Blue Apron works directly with hundreds of family-run farms and artisanal purveyors to use the freshest, most sustainable ingredients. 

Menu Options: Some carb-conscious meal options include:

• Tahini chicken and kale
• Seared salmon with salsa Verde
• Southern pork chops

How Do Keto Meal Delivery Services Work?

Keto home delivery meals are pre-made meals that arrive to you either fresh or frozen, ready to heat up and enjoy. 

It’s important to understand what you’re getting into with ready-made ketogenic meals like these. They typically come in a plastic black tray or something similar and are designed to be reheated in the microwave. Pre-made keto meals delivery can still be a scrumptious lunch or dinner, but many people note they can lack the visual appeal, crunch, or texture of freshly-cooked meals.

The best delivery keto meals are ones that have nutritional information that aligns with your goals, can deliver at a convenient time, and offers the level of flexibility you need. Consider all of these factors before deciding.

How Do Keto Meal Kits Work?

Keto ready meals don’t always have to come pre-made. Sometimes, they come ready for you to cook. If this sounds more like the keto meal service you’re interested in, just consider the time commitment needed each night.

Boxed meal kits include the right amount of each ingredient as well as a set of instructions for each meal in the kit. You’ll need to have a decent selection of cooking tools, like measuring cups, a chef’s knife, skillet, and strainer.

Just follow the instructions step by step and before you know it, you’ll have a freshly prepared meal that meets all of your dietary requirements.

Texture? Check. Crunch? Check. Visual appeal? Definite check. 

Conclusion

It’s hard to make an objective decision about what the best keto meal delivery is. Getting ketogenic meals delivered is a great way to make the diet more approachable and realistic for busy people, but the affordable keto meal delivery service you choose will be based upon your personal goals and nutritional needs.

If you feel confident that you want a meal kit, Sun Basket is our top pick. For those who want affordable pre-made meals, Fresh n’ Lean takes the (keto-friendly) cake. And for those looking for the best overall keto meal delivery, Trifecta Nutrition gets our vote.

With the information above, hopefully you feel like you can make an informed decision about your keto living. Sign up today and order keto meals through a delivery service of choice!

The Best Prepackaged Keto Foods at the Grocery Store

Discover the best prepackaged keto foods at the grocery store that you can pick up and grab when you are on the go.

Have you been too busy to meal prep before leaving the house for the day and wondered what you could buy from the grocery store that would keep you in ketosis? 

Then read on to discover my list of prepackaged keto foods that can be found at your neighborhood grocery store. when you are next out and in need of a healthy meal.

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How To Choose Prepackaged Meals (That Are Keto)

While it may prove fairly easy to source a packet of pork rinds and sugar-free protein bars from grocery stores when you are on the go or looking for convenient food, it’s not to say that these are always the best option, particularly if it becomes a regular practice.

Shop a little smarter and you’ll find more substantial low-carb meal options that are ready-made for ease while ensuring that you stick to your diet.

Knowing what to look for ahead of time is most of the battle won when heading to the grocery store. You want to avoid fast food and stay on track with your ketogenic diet (without spending a fortune).

The following list sets out some great affordable keto and low-carb ready-made food available at most grocery stores to help you stay in ketosis, even during those busy days when you don’t have time to meal prep at home. 

More Low-Carb Snack Recipes

Prepackaged Keto Breakfast Foods

Due to reduced appetite and increased satiety resulting from most low-carb diets, and in particular the keto diet, many people following a low-carb, high-fat diet often don’t feel the need to eat breakfast while still maintaining energy levels and focus.

But, if you are not yet in ketosis, then it’s more than likely that you’ll benefit from taking note of these ready-made and convenience foods from the grocery store:

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Coffee On-The-Go

Many grocery stores now offer coffee on-the-go which means that you can grab a cup of black coffee or ask for a dash of heavy cream to be added as fat for fuel.

While coconut oil, grass-fed butter or MCT oil may not be offered, you could purchase an individual sachets from the grocery store to add to your on-the-go-coffee. 

Hard-Boiled Eggs

If a cup of coffee isn’t your thing or won’t sustain you till lunch, consider purchasing hard-boiled eggs from the refrigerated section of the grocery store. 

Eggs are considered one of the best low-carb foods comprising 5g fat, 6g protein and zero carbs per egg. Where possible, opt for eggs that are labeled organic, pasture-raised eggs that won’t have hormones or antibiotics.

Seeds, Nuts and Nut Butter

Seeds and nuts are another very convenient prepackaged keto food option that you can include as part of your grab-and-go breakfast. They are a great source of fat, protein and filling fibre. 

For seeds, stick to raw or dry roasted which are healthier than those roasted at high temperatures in inflammatory oils. Options include:

• Hemp seeds
• Pumpkin seeds
• Sunflower seeds

For nuts, also stick to raw or dry-roasted and those which are typically lowest in carbs such as:

• Macadamia nuts
• Pecans
• Hazelnuts
• Brazil nuts
• Walnuts
• Almonds

A spoonful of nut butter from the list of nuts above is also a great option, providing an ultra-creamy, healthy low-carb source of fat that will help to sustain you till your next meal.  

Avocado

Avocado is high up on the list of what you should eat on a low-carb and keto diet and would be a perfect addition to eat alongside eggs and nuts for your ready-made low-carb breakfast.

You could eat a whole avocado for breakfast or halve it and eat the remaining half at lunch. One avocado contains 21g fat and over 9g of fibre, making this a healthy way to begin your morning with fat. 

Ready-Made Lunch and Dinner Foods

Canned Fish: Sardines, Tuna, or Salmon

Although a can of sardines, tuna, or salmon may not sound that appealing as a prepackaged keto lunch or dinner option, these fish-packed cans are high-fat, protein-rich and zero-carbs! Even better if you opt for a can with olive oil for that extra dose of omegas. 

You can enjoy your fish straight out of the tin by sprinkling some salt and pepper over it as a quick and easy meal option that will keep you in ketosis and keep your appetite at bay till your next meal.  

Deli Meats and Cheese

If you enjoy deli meats and cheese then this combo is a great option as a healthy ready-made low-carb lunch or dinner when time is limited to make your own food at home.

Many grocery stores are now stocking deli meat and cheese combo packs in their refrigerated sections that you can easily pick up to ensure that you are getting a healthy dose of protein and fat in your meal.

Meat slices of ham, turkey, and chicken provide between 10g and 15g of protein per serving. 

When selecting your meats and cheese, make sure that they are free of added sugars and that the cheese is full-fat as reduced or low-fat cheese contains higher carb and sugar content to help with taste as a means for compensating for the reduced fat. 

Ready-Made Salads

You can’t go wrong with ready-made salads especially those that include strips of grilled chicken, eggs and avocado. It really doesn’t get any more convenient than that when all you need apart from the salad is a disposable fork! 

Caution should, however, be applied when it comes to any salad dressings that may already have been added. In this case, be sure to check the carb count of the dressing. 

Caesar salads usually contain carb-riddled croutons but you can easily ditch those before enjoying the rest of the salad. 

If the pre-made salad options at your grocery store are not that exciting, grab some deli meats and full-fat cheeses to add as optional extras.   

If in doubt as to the ingredients of a ready-made salad, check the net carbs on the packaging as additional fruits, sauces and vegetables increase the total carb count and could result in you going over your carb limit for the day if you don’t keep track.

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Pre-Made Lunch Kits

Pre-made lunch kits are rising in popularity in most grocery stores and usually contain a mix of protein and veggies with the option of low-carb lunch kits specifically for those following a low-carb or keto diet.

Again, get into the habit of reading the ingredients list to ensure that the lunch kit is within your permitted carb range as some advertising of “low-carb” can be misleading and not keto-friendly in reality.  

Cooked Chicken

Most grocery stores sell fresh rotisserie chicken which is definitely more than one meal and a very delicious option. 

You will also most likely be able to find packaged grilled, skinless chicken strips or nuggets which can easily be paired with a pre-made salad or an avocado. 

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Prepackaged Keto Snacks

Apart from the three main meals listed above, healthy low-carb and keto snacks can help to keep us fueled through the day or until the next main meal.

Examples of snacks that you can easily purchase at your grocery store for the day ahead include:

• Pork rinds
• Berries: Strawberries, blueberries, blackberries and raspberries (fruit with a lower carb content)
• Baked cheese chips
• Beef jerky
• Nuts and seeds
• Boiled eggs
• Cheese slices/sticks
• Salami sticks
• Dark 95% cacao chocolate
• Pickles
• Olives
• Kale chips

For a more in-depth look at low-carb and keto snacks, have a read of my Top 10 Keto Snacks On The Go.  

Bottom Line: Can Grocery Store Prepackaged Meals Be Healthy?

It goes without saying that meal prepping low-carb and keto-friendly foods at home is the best and preferred approach when it comes to ensuring that you stay within your carb restrictions and achieve your weight-loss and overall health goals when following a low-carb or keto diet. 

There may be times though that meal prepping isn’t a possibility and you need to still find an appropriate alternative that will keep you in ketosis. This is where these quick grab-and-go food options from grocery stores are so incredibly helpful. 

This list of ready-made grocery store keto meals provided above are nutritious, delicious and offer a lifeline when your schedule is very busy or you need an extra bit of nutritional fuel while on-the-go. 

Have you bought ready-made low-carb keto foods from your grocery store that aren’t listed here? If so, I’d love to hear what they are!

Have a further read here on how to stay low-carb even when you’re busy.

20 Keto Recipes to Meal Prep on Sunday

July 2, 2018

• Copy By:
  Christina Huynh
• Feature Image By:
  Tastes Lovely

Ah, summer — where the sunny days seem just as endless as our excuses for why we need to buy every straw bag possible. Regardless of how you’re kicking off this season, the plan to stick to a healthier lifestyle can seem harder than usual with the fried foods that come with outdoor events and the patio weather that goes perfectly with your (extra) glasses of rosé.

Despite these temptations, the ketogenic diet is a popular option that can satisfy your appetite while keeping you on track to make healthier decisions. Better known as keto, the purpose of this diet is to eat low amounts of carbs and high amounts of fat in order to induce your body to enter ketosis. During this stage, your body burns ketones (instead of glucose) for fuel and provides health benefits such as increased energy and better mental focus. So whether you’re familiar with this diet or fixated on trying it, here are 20 keto recipes that will help you manage a healthier lifestyle — and continue to maintain it.

Source: Wholesome Yum

Source: Hey Keto Mama

Source: Hey Keto Mama

Source: Keto Connect

Source: KetoDiet Blog

Source: Skinnytaste

Source: Tastes Lovely

Source: Diethood

Source: Ketogasm

Source: Cast Iron Keto

Source: Skinnytaste

Source: Wholesome Yum

Source: Low Carb Maven

Source: Eatwell 101

Source: Skinnytaste

Source: Eatwell 101

Source: Peace, Love and Low Carb

Source: The Healthy Foodie

Source: Tastes Lovely

Source: Cafe Delites

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries

If you’re considering going keto, you’re likely looking to get lean quick and have mentally prepared yourself for cutting out almost all carbs from your diet. Although many healthy carbs can help uncover your abs, the key to killing the keto diet is eating foods that are high in fat, low in carbs, and contain moderate amounts of protein. That way, you allow your liver to produce ketone bodies, which the body uses for energy rather than its usual primary source of energy—glucose, a carb.

When we adopt a low-carb, high-fat diet, the body switches to burning fat (which turn into ketone bodies in the liver) for fuel—ultimately slimming us down, reducing bloat, and boosting brain power. Before you vow to get trim and start your own keto journey, stock up on these essential keto groceries.

Here are 37 of the best keto diet foods.

Per 2 pancakes: 160 calories, 11 g fat (2 g saturated, 0 g trans fat), 350 mg sodium, 10 g carbs (5 g fiber, 3 g sugar), 9 g protein

These cakes are made with almond flour, eggs, tigernut flour, and coconut flour for a low-carb breakfast that packs in the fiber. Tigernuts, which technically belong to the tuber family, pack in resistant starch as well as plant-based protein, healthy fats, and vitamins C and E, which act as antioxidants.

Per cookie: 110 calories, 9 g fat (3.5 g saturated, 0 g trans fat), 95 mg sodium, 6 g carbs (2 g fiber, 0 g sugar), 3 g protein

If you’re craving a sweet treat, go for Fat Snax’s low-carb, sugar-free cookies. This one lists peanut butter as the first ingredient, followed by butter, eggs, and coconut flour. It’s sweetened with erythritol, stevia, and xylitol (which means it’s not safe for your dog, so be careful!). Jazz up your post-dinner dessert by spreading a tablespoon of nut butter in between these cookies and sprinkling them with some dark chocolate chips.

Per 3/4 cup: 110 calories, 6 g fat (5 g saturated, 0 g trans fat), 60 mg sodium, 8 g carbs (2 g fiber, 0 g sugar), 12 g protein

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If cereal was your go-to vice before you’ve transitioned into the keto diet, you’re going to love Magic Spoon’s crunchy flakes. A ¾ cup of the frosted flakes clock in at 110 calories, 6 grams of fat, and 3 grams of net carbs thanks to the 3 grams of allulose the breakfast bowl is sweetened with. Try the fruity, cocoa, and cinnamon boxes, too.

Per package: 25 calories, 2 g fat (0 g saturated, 0 g trans fat), 65 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein

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Nutrient-dense seaweed is loaded with vitamin C, calcium, and iron, and this snackable rendition will keep your waistline slim and cravings at bay with only 25 calories per pack. You’ll get the same crunch as a bag of Lay’s with none of the empty carbs. GimMe also offers nori sheets, which you can use to create your own homemade sushi sans rice!

Per 11 oz: 200 calories, 17 g fat (11 g saturated, 0 g trans fat), 140 mg sodium, 3 g carbs (0 g fiber, 1 g sugar), 10 g protein

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MCT-rich coconut cream makes up the majority of this shake’s fat profile. It’s free of gluten, soy, artificial flavors, colors, and sweeteners, making for a perfect on-the-go snack. Plus, it just so happens to taste like a piña colada, so we’re not complaining.

Per 5 oz spray: 120 calories, 14 g fat (8 g saturated, 0 g trans fat), 0 mg sodium, 0 g carbs, 0 g protein

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Take grilling to the next level with 4th & Heart’s truffle-flavored sprayable ghee. Not only will you add major umami flavor to your veggies and meats, but you’ll also benefit from vitamins A, D, E, and K, as well as butyric acid, which helps blast stomach fat.

Per 18 g dry mix: 30 calories, 1.5 g fat (0 g saturated, 0 g trans fat), 85 mg sodium, 14 g carbs (5 g fiber, 0 g sugar), 1 g protein

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Good Dee’s divine baking mixes combine wholesome ingredients into an easy-to-bake treat that’s naturally gluten- and wheat-free as well as super low in net carbs. This chocolate brownie is packed with fiber, the gut-friendly nutrient that many keto dieters don’t get enough of.

1 bar, 43 g: 130 calories, 6 g fat (3 g saturated fat), 540 mg sodium, 2 g carbs (2 g fiber, 0 g sugar), 13 g protein

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This spicy chicken bar houses 130 calories, 6 grams of fat, and 13 grams of complete protein while maintaining a low carb content, zero sugar, and featuring some hunger-quelling fiber. Epic seasons its snack with cumin, oregano, garlic, and spicy red pepper flakes for a flavor-packed twist on your go-to chicken dinner.

Courtesy of Outer Aisle

Per 1 piece: 50 calories, 2.5 g fat (1.5 g saturated, 0 g trans fat), 130 mg sodium, 2 g carbs (1 g fiber, 1 g sugar), 4 g protein

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It’s no secret that cauliflower is officially the low-carb “It” food. The cruciferous veggie is a wonderful wheat replacement—and these sandwich thins are the perfect way to kick your wheat loaf to the curb while on keto. It’s spiced with parmesan and nutritional yeast for a super cheesy flavor that tastes like pizza. Add a few slices of low-sodium turkey and creamy avocado between each cauliflower thin for the ultimate lunch sammy.

Per 1 container: 220 calories, 14 g fat (12 g saturated, 0 g trans fat), 45 mg sodium, 19 g carbs (0 g fiber, 0 g sugar), 15 g protein

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Skip your midday trip to Starbucks and stock up on Bulletproof’s rich vanilla latte made with energizing cold brew coffee and omega-3-rich grass-fed butter. This portable cup of Joe is spiked with collagen protein, which helps support skin, joint, and hair health, as well as Brain Octane oil for a much-needed productivity boost.

Per ½ cup: 130 calories, 7 g fat (4.5 g saturated, 0 g trans fat), 430 mg sodium, 3 g carbs (0 g fiber, 2 g sugar), 13 g protein

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Unlike most brands of cottage cheese, Good Culture has a leg up above the rest thanks to the added probiotics. Spread some atop Outer Aisle’s cauliflower sandwich thins for a protein-packed breakfast that’s also loaded with healthy fats thanks to the curdled cheese’s 6 percent milkfat.

1 stick, 1 oz: 50 calories, 1.5 g fat (0.5 g saturated fat), 320 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 7 g protein

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These free-range, antibiotic- and hormone-free turkey sticks provide a whopping seven grams of protein for only 50 calories. These meat snacks are individually packaged, making them perfect to throw in a bag and enjoy whenever. Bright flavor notes like cilantro, parsley, and lime prove that this bird’s not just for Thanksgiving.

Per 4 pieces: 70 calories, 7 g fat (2 g saturated, 0 g trans fat), 0 mg sodium, 2 g carbs (0 g fiber, 2 g sugar), 2 g protein

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Hazelnuts are chock-full of vitamin E, magnesium, manganese, zinc, and B vitamins, as well as satiating monounsaturated fats. Pair a tablespoon of Organic Tradition’s nut butter with pure cocoa for a keto-friendly snack that won’t derail your goals like Nutella would.

Per 7 crisps: 160 calories, 13 g fat (9 g saturated, 0 g trans fat), 220 mg sodium, 1 g carbs (<1 g fiber, 0 g sugar), 9 g protein

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Need a savory source of fat on the run? These buffalo-flavored cheese crisps make for the perfect crunchy snack with 7 grams of fat and a delicious blend of spices such as onion, red pepper, and oregano. If you’re not eating these on their own, sprinkle them atop salads, a hearty soup, or use them as mini crackers.

Courtesy of Chomps

1 stick, 1.15 oz: 100 calories, 6 g fat (2.5 g saturated fat), 290 mg sodium, 0 g carbs, 9 g protein

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Next time you’re in need of a savory snack, unwrap Chomps’ protein-packed beef sticks. They’re made with 100% grass-fed and grass-finished beef, which ensures your snack is packed with beta-carotene, inflammation-fighting omega-3s, and more fat-burning CLA.

Per packet: 202 calories, 21 g fat (3 g saturated, 0 g trans fat), 30 mg sodium, 4 g carbs (3 g fiber, 1 g sugar), 2 g protein

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Macadamia nuts and pecans have the highest fat content of all nuts, deeming this snack one of our best keto diet groceries. A study in the journal Lipids found that macadamia nuts can help fight off heart disease in people with high cholesterol, while a study in Nutrition Research shows that pecans increase antioxidants in the blood.

Per 6-7 pieces: 70 calories, 5 g fat (3 g saturated, 0 g trans fat), 190 mg sodium, 0 g carbs, 5 g protein

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With absolutely no carbs and an even ratio of fats to protein, we’re totally loving Moon Cheese. The dehydrated cheese snack is made of Dutch-style cheese and comes in gouda, cheddar, pepper jack, and sriracha flavors to please all of your cheesy cravings.

6 pieces, 28 g: 90 calories, 3 g fat (1 g saturated fat), 380 mg sodium, 4 g carbs (0 g fiber, 3 g sugar), 12 g protein

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The makers of our favorite seafood dinner kits debuted a scrumptious line of wild-caught salmon jerky. You’ll get 900 milligrams of omega-3s per bag, but if you’re eating the entire bag, make sure to pair it with a glass of water, as the sodium content is a bit on the high side.

RELATED: The 7-day diet that melts your belly fat fast.

Per pouch: 240 calories, 20 g fat (2.5 g saturated, 0 g trans fat), 45 mg sodium, 11 g carbs (5 g fiber, 2 g sugar), 8 g protein

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Two potent, plant-powered pick-me-ups—MCTs and coffee—team up in this undeniably creamy snack. The pouch blends almond and macadamia nut butters, along with the brain-boosting MCT and coffee, for a portable nosh you can spread on low-carb crackers or take with you for some pre-gym fuel.

Per 1 container: 180 calories, 12 g fat (3 g saturated, 0 g trans fat), 520 mg sodium, 5 g carbs (1 g fiber, 1 g sugar), 13 g protein

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Eggs are a well-rounded keto meal, but they can get pretty boring pretty fast if you’re eating them daily. Peckish created a perfectly-boiled egg snack that comes paired with an everything bagel seasoning dip for the ultimate twist on your go-to breakfast. Plus, Peckish makes eggs portable, so you can grab this snack on the go.

Per tablespoon: 120 calories, 14 g fat (0 g saturated, 0 g trans fat), 0 mg sodium, 0 g carbs, 0 g protein

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Dress your salads with Bertolli’s organic extra virgin olive oil for a boost of heart-healthy monounsaturated fats, biologically active antioxidants, and anti-inflammatory compounds.

Per bar: 210 calories, 14 g fat (7 g saturated, 0 g trans fat), 100 mg sodium, 12 g carbs (8 g fiber, 2 g sugar), 9 g protein

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This bar boasts a base of rich chocolate and is studded with crunchy pieces of fat-filled almonds for a total fat content of 14 grams, which will definitely help keep you in ketosis. It’s also gluten-, soy-, and sugar-free, proving to be a great fit for many diets.

Per 1 oz: 150 calories, 13 g fat (4 g saturated, 0 g trans fat), <5 mg sodium, 9 g carbs (5 g fiber, <1 g sugar), 5 g protein

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These irresistibly satisfying chocolate-covered almonds have a nutrition panel you can feel good about. An impressive 13 grams of healthy fats, 5 grams of fiber, and almost zero sugar is a nutritional profile that’s hard to come by on dessert. You can chalk it up to the stevia and erythritol that’s used to sweeten up the snack.

per 2 oz: 90 calories, 3 g fat (0.5 g saturated fat, 0 g trans fat), 170 mg sodium, 0 g carbs, 14 g protein

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Safe Catch tests all their sustainably-caught salmon to make sure it contains the lowest mercury levels of any brand, so you can feel good about digging in. Safe Catch also uses an artisan cooking process, which allows the fish to retain its heart-healthy omega-3s and flavor, rather than marinating the protein in inflammatory oils or tainting it with fillers and preservatives.

per 1 Tbsp: 130 calories, 14 g fat (14 g saturated fat, 0 g trans fat), 0 mg sodium, 0 g carbs, 0 g protein

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Extracted from organic coconuts, this MCT oil is packed with medium-chain triglycerides, including 7.3 grams of caprylic acid, 5 grams of capric acid, and 0.7 grams of lauric acid—which work together to boost brain power, fight inflammation, stabilize blood sugar, and help your body produce ketones.

Per 1 stick (28 g): 80 calories, 6 g fat (3 g saturated fat, 0 g trans fat), 190 mg sodium, 2 g carbs (0 g fiber, 0 g sugar), 7 g protein

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For an office snack that will keep crabby cravings at bay on the go, toss these organic mozzarella sticks in your company fridge. Besides packing in 6 grams of satiating fats, one stick contains 20 percent of your daily value of bone-strengthening calcium and 7 grams of muscle-maintaining protein.

Per 1 oz (about 24 nuts): 170 calories, 15 g fat (1 g saturated fat, 0 g trans fat), 135 mg sodium, 5 g carbs (3 g fiber, 1 g sugar), 6 g protein

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Swap your go-to snack with these savory almonds that are coated with extra virgin olive oil and seasoned with aromatic herbs such as rosemary and garlic. With a solid amount of heart-disease-preventing monounsaturated fats and just two net carbs per serving, feel free to munch guilt-free.

Per scoop: 70 calories, 7 g fat (7 g saturated fat, 0 g trans fat), 0 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein

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Two superstar fat burners—MCT oil and matcha—combine in this keto-approved powder that’s bound to shoo away hunger and maintain your level of ketosis. For a delicious yet clean source of energy, mix one scoop of matcha-infused MCT oil powder with a glass of ice-cold water and sip before breakfast or in between meals.

Per tbsp: 100 calories, 11 g fat (1 g saturated fat, 0 g trans fat), 11 mg sodium 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

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Although it’s not ideal to consume bread on the keto diet, there are plenty of other foods you can deliciously pair mayo with—especially when the spread tastes as heavenly as Sir Kensington’s. Slather the creamy spread on grilled burgers, mix into a carb-free tuna salad, or try your hand at homemade deviled eggs.

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PER 1 EGG: 70 calories, 5 g fat (1.5 g saturated fat, 0 g trans fat), 70 mg sodium, 0 g carbs, 6 g protein

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Fried, boiled, baked, or poached, eggs in any form will become your best friend when you’re going keto. The affordable and versatile protein is a great source of ketone-spiking fats, as well as essential fat-blasting nutrients such as choline and skin-clearing collagen.

Per 6 olives: 25 calories, 3 g fat (0 g saturated fat, 0 g trans fat), 125 mg sodium, <1 g carbs (0 g fiber, 0 g sugar), 0 g protein

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Toss these marinated olives on top of salads, mix into a tuna salad, blend into pesto, or snack on them on their own to increase your daily fat intake. This fatty fruit (yes, olives are a fruit!) is loaded with vitamin E—a vital antioxidant that’s essential for skin health—as well as oleic acid, a monounsaturated fat that’s been shown to nix inflammation in the bud.

Per 1 oz: 100 calories, 7 g fat (3 g saturated fat, 0 g trans fat), 300 mg sodium, 0 g carbs, 6 g protein

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Most beef jerky is coated with sugars and syrups to increase the meat’s flavor factor. Keto Carne does without the carb-laden sweet stuff and simply uses fatty cuts of meat, spices, and water—and leaves out the harmful nitrates and preservatives.

Per ¾ cup: 15 calories, 0 g fat, 0 mg sodium, 2 g carbs (1 g fiber, 1 g sugar), 1 g protein

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Instead of putting in some arm grease and churning your own zoodles at home, opt for picking up a pack of Green Giant’s frozen zucchini spirals. They’re made with just one wholesome ingredient—zucchini—and fare well sautéed, steamed, or baked.

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Per fruit: 227 calories, 20.9 g fat (2.9 g saturated fat, 0 g trans fat), 11 mg sodium, 11.8 g carbs (9.2 g fiber, <1 g sugar), 2.6 g protein

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Whether you’re whipping the fruit into a quick guac or noshing on it plain, avocados are a wonderful source of unsaturated, plant-based fats that can help add texture to your meals and major flavor.

Per 2 tbsp: 180 calories, 15 g fat (1 g saturated, 0 g trans fat), 0 mg sodium, 7 g carbs (4 g fiber, 1 g sugar), 7 g protein

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Slather this one-ingredient almond butter on celery sticks or spoon it into your mouth on its own for a dreamy snack that’s bound to satiate. Choose this spread to reap raw almonds’ antioxidant benefits, as the raw nuts contain more skin-loving vitamin E than their roasted counterparts.

Per tbsp: 45 calories, 5 g fat (3 g saturated, 0 g trans fat), 0 mg sodium, 0 g carbs, 0 g protein

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Ghee (or clarified butter) is the paleo-friendly, lactose-free alternative that’s made by heating butter and skimming off the milk solids that rise to the top. Ghee’s main benefit over traditional butter is its higher concentration of butyric acid, a short-chain saturated fat that’s been shown to aid weight loss, relieve gastrointestinal distress, and combat insulin resistance and inflammation.

Per 4 oz: 10 calories, 0.5 g fat (0 g saturated, 0 g trans fat), 15 mg sodium, 3 g carbs (2 g fiber, 1 g sugar), <1 g protein

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If you miss twirling and slurping spaghetti, stock up on these tofu-based noodles that mimic your favorite carb. The best part? Unlike traditional pasta, which packs in upwards of 40 grams of carbs per 2-ounce serving, these noodles boast just 3 grams of carbs and 2 grams of fiber. Drizzle pesto or melt butter and cheese over the tofu noodles for a delectable high-fat, low-carb lunch. And for more foods that don’t overdo sugar and starches, check out our 27 Best Low-Carb Snacks.

List of foods for the keto diet

The keto diet is not very easy to follow, especially if it is not clear what you can eat on it. Without this, it is almost impossible to make yourself a keto menu . In this article, we will go through a complete list of products and collect them all in one document, for clarity.

What can you eat on a keto diet?

All low carbohydrate foods are suitable for the diet. Your grocery list should include:

• Fats. Your keto diet should be high in healthy fats (up to 80 percent of your total calories!) Such as olive oil, coconut oil, some butter, and some nuts and seeds. Fat is an important part of every recipe because it is fat that provides energy and prevents hunger, weakness, and fatigue.
• Protein. Include in your diet meat, if possible from a farm. Natural meat does not contain any carbohydrates, so it is suitable.But it is important not to get carried away with meat, because too much protein is harmful to our body.
• Vegetables. Ice cream or fresh – it doesn’t matter. Keto also needs all kinds of vegetables that are low in carbohydrates and starch. These are mainly broccoli, zucchini, cabbage, eggplant, all types of leafy greens, asparagus, cucumbers and zucchini.
• Dairy products. In general it is possible, but not everything. These are usually full-fat, lactose-free fermented foods – hard cheeses are especially good.
• Nuts. Nuts can be a good source of protein and fat. Also, they taste good and can be used in different recipes. Almonds, macadamia, and pecans work well for keto.
• Drinks. Here it is desirable to be limited to water, maybe with the addition of lemon juice. Strict ban on sweetened drinks. Sometimes you can have tea or coffee.

Now let’s look at everything in more detail.

Healthy Fats for the Keto Diet

Fats form the basis of the keto diet, so they need to be given special attention.They can be added to the diet in various forms – as sauces, salad dressings, neat, or as part of a recipe.

Fats are very necessary for our body, but if they are wrongly chosen and consumed in large quantities, it can harm us.

Let’s take a look at what fats are and what to include in the diet and what to avoid.

• Saturated fat. Usually such fats are in solid form at room temperature, these are butter (plain and ghee) butter, coconut oil, lard, ghee.
• Mono-unsaturated fat. This is olive oil and avocado oil. Make the most of them. Especially olive oil – you can even fry in it. For more details, see in article .
• Polyunsaturated fat. Contained in fatty fish and meat. Especially you need to watch out for an adequate intake of Omega-3, which is found in oily fish and flaxseeds.
• Trans fat. We completely avoid all types of trans fats – these are chemically processed oils with which the melting point and shelf life have been artificially changed.These oils are bad for our blood vessels.

Saturated and mono-unsaturated fats are the most stable and safest for us. You need to take them as a basis for your diet – olive oil (Extra Virgin), coconut, butter, fatty fish.

It is also very important to maintain a balance between omega-3 and omega-6, so eating foods such as salmon, tuna, trout and shellfish can help ensure a balanced intake of omega-3s. If you don’t like fish or simply prefer not to eat it, then you can use a fish oil supplement.

Be aware that excessive consumption of nuts and seeds can create an imbalance of Omega-6 over Omega-3 and stimulate inflammation. These include foods such as almonds, walnuts, pine nuts, sunflower oil, and corn oil.

Eat fatty fish and meat, avoid snacks, eat nuts carefully, watch your portions. This also applies to keto desserts, which are usually high in almond flour.

To summarize, on a keto diet we can use the following sources of fat:

• Fatty Fish
• Lard
• Avocado
• Egg yolks
• Macadamia / Brazil nuts
• Butter (incl.ghee or ghee)
• Mayonnaise (keto, no carbohydrates)
• Coconut oil
• Cocoa butter
• Olive oil
• Coconut oil
• Avocado oil
• Macadamia oil
• MCT oil (60-70% coconut oil) consists of it)

You can read more about this in article “All About Fats on the Keto Diet” .

Proteins for the keto diet

The main sources of protein are meat, fish and poultry.It is best to give preference to grass-fed farm products whenever possible.

For meat, it is better to give preference to darker varieties and more fatty parts.

Processed foods (eg smoked) should be handled with caution. Sugar, glucose, monosodium glutamate, etc. may be added to them, this is all unacceptable on a keto diet and, at best, will simply stimulate your appetite.

When planning your keto menu , always remember that on a keto diet, too much protein can cause a way out of ketosis, so you should always make sure to consume no more than 1.2 grams.pure protein per 1 kg of your weight. For example, with a weight of 70 kg, our maximum in the menu is 70 * 1.4 = 84 grams. Skinless and boneless chicken thighs contain approximately 26 grams. pure protein, so if we ate only thighs that day, we could eat no more than 320 grams. chicken meat.

When adding protein products to your keto menu always choose the fatty parts or use special keto sauces.

An indicative list of protein products for the keto menu :

• Fish. Wild caught preferably – catfish, cod, flounder, halibut, mackerel, salmon, perch, trout and tuna. The fatter the fish, the better.
• Seafood. Molluscs, oysters, lobsters, crabs, scallops, mussels and squids.
• Eggs. It is desirable to farm, they can be cooked in different ways: fry, cook, in the form of an omelet, etc.
• Beef. Minced meat, neck or thick edge cutouts. Choose fatty cuts whenever possible.
• Pork . Minced meat, neck, shoulder blade, brisket. Watch out for added sugar and try to stick to the fatty cuts.
• Bird. Chicken, duck, quail, pheasant, etc. Game.
• By-products . Heart, liver, kidneys and tongue. Offal is one of the best sources of vitamins / nutrients.
• Other. Lamb, rabbit or game – wild boar, elk, etc.
• Bacon and ham. Check labels for added sugar, glucose, or MSG.Nitrate salt is not a problem. It is best to avoid processed meats the first time you are on a keto diet.
• Walnut oil. Choose natural, unsweetened nuts and try to stick to fatty options such as almond oil and macadamia oil. Legumes (peanuts) are high in omega-6s, so be careful about consuming too much of them.

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Non-starchy vegetables

Without vegetables, you cannot make a complete keto menu .They are the foundation of any balanced diet. To eat a lot of fat, you need to properly consume the right vegetables.

We need vegetables rich in fiber, nutrients and at the same time, containing a minimum of carbohydrates. The general principle is simple – we eat carefully all vegetables that grow underground and almost without restrictions everything that grows above the ground.

• All leafy greens, including dandelion or beet greens, cabbage, arugula, chicory, endive, fennel, radichio, romaine, sorrel, spinach, cabbage, Swiss chard, etc.
• Cruciferous vegetables such as broccoli, cabbage, Brussels sprouts and cauliflower.
• Celery, cucumbers, zucchini, leeks and leeks.
• Certain fermented foods such as sauerkraut, pickles and kimchi.
• Fresh herbs – parsley, dill, basil, tarragon, cilantro, etc.
• Vegetables that contain few carbohydrates, in small quantities you can add them to your keto menu – asparagus, mushrooms, bamboo shoots, bean sprouts, bell peppers, peas, radishes, green beans, tomatoes, eggplants.

We completely exclude all vegetables with a high carbohydrate content, especially starch – potatoes, radishes, rutabagas, beets (they contain from 18 to 14 grams of starch per 100 grams)

Fruit

Fruit will generally have to be limited. You can add avocado, lemon, coconut and products from it to the diet, some berries.

Avocados should be your main staple. You need to get used to its taste if you don’t like it and look for where you can buy it. The introduction to the keto menu avocados greatly simplifies life and allows you to fill your diet with both fats and more nutrients.

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Dairy products

Dairy products can be consumed in principle, but with caution, this issue will be discussed in more detail in a separate article.It’s all about the content of natural sugars (lactose) and casein.

As usual, whenever possible, we give preference to natural, farmed, non-fat-free products.

• Fatty cream, if we take it in the store – look at the composition, avoid thickeners
• Full fat cottage cheese
• Sour cream
• Greek yogurt
• Cream cheese, mascarpone, ricotta, etc.
• Hard cheeses (parmesan, cheddar, Swiss, feta, etc.)
• Keto mayonnaise and other sauces

chemistry

Dairy products creating sauces or fatty side dishes like spinach and cream, but keep in mind that there is also a lot of protein to watch out for on keto and do not iterate over.

Nuts and Seeds

Nuts can be a great source of fat, but remember that they are usually high in carbohydrates. In addition, nuts are usually high in protein, which we must watch out for when drawing up a keto menu .

When choosing nuts, we have the following options:

• Low carbohydrate fatty nuts . Brazil nuts, macadamia, and pecans can be excellent sources of fat for your diet.
• Medium carbohydrate fatty nuts. Walnuts, almonds, hazelnuts and pine nuts may be used in moderation. Peanuts are fine, but should be avoided whenever possible on keto.
• Nuts with a high carbohydrate content. Pistachios and cashews already contain a lot of carbohydrates for a keto diet, you should definitely not eat them at the beginning, and then proceed from your carbohydrate intake rate.

Some seeds can also be used.

• Flax seeds. Can be used in its entirety, for example for crispbreads (flakes) or as flour.
• Chia seeds. They contain a large amount of useful substances, have an interesting ability to swell in liquid and form a gel shell around them. This can be used in a variety of recipes.
• Psyllium. Crushed psyllium husk, good source of fiber. When added to the dough, it has a gluten-free effect.

Beverages

• Water. This will be your main drink, you need to drink a lot of water, from 2 to 2.5 liters per day.
• Broth. Contains many nutrients. It is very good to help at the beginning of the keto diet to avoid the keto flu to quickly remove the symptoms.
• Coffee. Improves mental focus and has some additional weight loss benefits.
• Tea. Has the same effects as coffee, can be black or green.
• Cocoa. In its pure form, without sugar, it is very useful – a lot of fiber and nutrients, especially magnesium.
• Coconut / Almond Milk. If it is possible to find such milk without sugar on sale, then it can be used as a substitute for ordinary milk.
• Sugar-free carbonated drinks . Try to greatly reduce or eliminate such drinks. They induce strong sugar cravings and stimulate appetite.
• Alcohol. If you cannot avoid drinking, choose drinks with a minimum carbohydrate content – spirits or dry wine.But it should be borne in mind that alcohol consumption greatly slows down and complicates weight loss.

Sauces, condiments and additives

There are a very large number of condiments, but most of them contain sugar and monosodium glutamate, which are unacceptable on a keto diet. You should always carefully watch the composition. What can be spices:

• Cayenne pepper
• Chili powder
• Cinnamon
• Cumin
• Dry oregano
• Dry basil
• Coriander (seeds and dried cilantro)
• Dry parsley
• Rosemary
• Thyme

Salt and pepper use without taking into account KBZHU.

Sauces and dressings are even more difficult. Everything very much depends on the brand and manufacturer, see below for a sample list. As always, we carefully watch the composition.

• Ketchup (sugar free)
• Mustard
• Hot sauce (Chile)
• Mayonnaise (looking for sugar and sunflower oil free)
• Horseradish
• Salad dressings (choose fattier dressings such as ranch, caesar and savory dressings from vinegar and oil, oil and lemon juice)
• 1000 islands
• Pesto

Prohibited foods on the keto diet

Let’s take a look at those foods that should not be used on a keto diet.It is advisable to remove them altogether from the house and not store them, at least at the very beginning of following a low-carb diet.

All types of sugar

Naturally sugar in all forms is prohibited.

• White, brown, cane sugar.
• Syrups
• Honey
• Any food made from ingredients such as fructose, glucose, maltose, dextrose and lactose

All types of cereals

One slice of bread or a small serving of grain can contain 10 to 30 grams of carbohydrates!

• Wheat, oats, whole rice (white, brown, jasmine), quinoa, couscous, pilaf, etc.D.
• Corn and all products containing corn, including popcorn, tortillas, cereals, polenta, corn flour and corn flour
• All types of flour products, including bread, bagels, rolls, muffins, pasta, etc. …

Most fruits

Most fruits are simply too high in carbohydrates and can prevent you from reaching your goals if you eat them. Therefore, on keto, stay away from particularly “sweet fruits” such as mangoes, papaya, bananas, oranges and apples.

Almost all processed foods

• Crackers, chips, pretzels, etc.
• All kinds of sweets
• All desserts such as cookies, cakes, pies, ice cream
• Pancakes, waffles and other baked breakfast products
• Oatmeal and cereals
• Snacks carbohydrates, muesli bars, most protein bars or meal replacements, etc.
• Canned soups, boxed foods, any prepackaged meals
• Foods containing artificial ingredients such as artificial sweeteners (sucralose, aspartame, etc.)Dyes and flavors

Sweet and carbonated drinks

• Alcohol (beer, wine, liquor, etc.)
• Sweetened teas or coffee drinks
• Milk and dairy substitutes (cow’s milk, soy, almonds, coconut, lactaid, cream, half and half, etc.) .)
• Fruit juices
• Sweet carbonated drinks

Hidden carbohydrates and how to read the composition on labels

Following a keto diet is not easy.Especially at the beginning, when it is not clear what you can eat, what is not, your own keto menu has not been formed. It takes some time to figure out what you can and cannot eat.

It is especially difficult to understand some foods that seem to fit the requirements of the keto diet, but in fact they have more carbohydrates than they seem.

• Low carb foods. There are many options for bars, mixes and sports nutrition. It’s best to stay away from them, but if you have no choice, be sure to read the label.Many people use high glycemic index sweeteners in their products.
• Spices. As mentioned above, spices contain carbohydrates – but some have more carbohydrates than others. These include onion powder, garlic powder, allspice, and ginger. Always read labels and make sure your spices are free of added sugar.
• Fruits and berries. Most fruits are not allowed due to their high sugar content. Many people eat berries, but you need to watch the portions.Be careful with blueberries and cranberries, as they can easily go over your carbohydrates.
• Tomato-based products . Many people use tomato sauces and canned tomatoes. We carefully read the labels, some manufacturers, especially foreign ones, indicate KBZHU on a portion (per serving), and not on 100 grams. Also make sure there are no added sugars in them.
• Condiments and sauces. It’s almost a tradition to add sauce to food – but be careful, as in the previous point, manufacturers often write KBZHU in very small portions and the real carbohydrate content is distorted.Make sure you read the food and ingredient lists well.
• Pepper and chili. Be very careful when using small peppers as they can sometimes be incredibly sweet on the inside. Sometimes a tiny chili pepper can contain 3-4 grams of carbohydrates. When using bell peppers, try choosing green peppers as red / yellow bell peppers will have slightly more carbs.
• Carbonated drinks. It is better to completely eliminate all drinks without sugar.Some people report being knocked out of ketosis after consuming large amounts of artificial sweeteners. Research also shows a link between sugar cravings and artificial sweeteners – cutting down on those drinks can help control sugar cravings.
• Chocolate. You can eat chocolate on keto, but you have to be very careful with serving sizes. You need to take from 90% cocoa and look at the amount of carbohydrates.
• Medicines. Cold medicines, cough syrups, and flu medicines are often high in sugar. Some contain up to 20 grams of carbs per serving, so be very careful if you get sick. There are always sugar-free options.

KETO MENU

As we have already figured out, a lot of products are allowed on the keto diet, from which you can make up a complete menu.

To make it easier for you to figure it out, I have prepared for you a free ready-made menu for 7 days with a full calculation of KBZhU and recipes for every day.

To get it just click on the picture above and enter your mail. You subscribe to my site, all updates – articles, tutorials and recipes that I regularly send by email. mail is completely free.

90,000 Budget Keto – How to Save More on Keto Foods

Some low-carb foods are expensive, making a low-carb or keto diet expensive. But this is not true.You don’t need expensive products. You can cook and enjoy delicious, healthy, and inexpensive low-carb meals.

This guide will show you how to organize budget keto. This requires planning and making smart purchases. Take advantage of our tips and just see how much you can save.

How to save money on buying keto foods

Follow the steps below to help you spend wisely on keto foods:

1. Planning
2. Shopping
3. Cooking
4. Meals

1.Planning

Planning your low-carb meals and list in advance is a great way to ensure you have everything you need for the week ahead and avoid unexpected expenses. Look at what you already have in your fridge, then schedule meals that require the available ingredients so you don’t buy unnecessary food.

Did you know that every week we spend an average of 17% of our grocery budget on emotional shopping? Plus, product promotions can seem lucrative.But on the other hand, you save even more if you don’t buy anything that is not on your list at all.

2. Shopping

Shop for Affordable Alternatives

Some low carb foods are very expensive, below we’ve listed affordable options that are just as tasty and healthy.

• Buy regular cheese , not some special varieties that are usually very expensive. Don’t buy sliced ​​cheese, buy it in large chunks and cut / grate yourself.
• Make cabbage salad yourself, do not buy expensive ready-made salads with sauces and dressings made from low-quality oils and other not very useful ingredients. A low-carb salad like cauliflower is incredibly easy to make at home.
• Buy plain meat , not deli meats, cuts, fillets. Opt for beef or chicken.
• Replace the kale , which can cost a fortune, instead of using other leafy greens that are just as nutritious but much cheaper.
• Limit the purchase of nuts. You can spend a significant part of your budget on them, especially if it’s macadamia. Walnuts, brazil nuts, and almonds are a great and affordable alternative. Check out our guide to nuts on a low carb diet
• Buy coarse almond flour over finely ground almond flour, it usually costs more. Coarse almond flour is cheaper and works for most recipes. You can use the coffee grinder to prepare your own ground almonds.
• Buy avocado oil instead of whole avocado when their season drops and the price rises.
• Buy frozen or canned fish. Fresh fish, especially salmon, can make a hole in your budget. Canned tuna and mackerel are affordable and nutritious fish species.

Choose the best quality food you can afford

Natural vegetables contain fewer pesticides, grass-fed meats are nutritious, and free-range chicken eggs are very nutritious but expensive.Unfortunately, these products may not be available to everyone.

For a person whose diet consists of soda, fries and fast food, switching to regular eggs, vegetables and meat will still have a positive effect on health. A prerequisite is to cook everything yourself, at home.

Regular chicken eggs are still a better breakfast option than high-sugar cereals.

Shop in Season

Shop and Eat Seasonal Products. Most vegetables can be bought in season when they are cheap and frozen.Many low-carb foods that are available freeze well, such as berries, spinach, and cauliflower, which are just as nutritious as fresh foods but are much cheaper when purchased in season.

Buy on the action

Study the prices of products in various stores in your city and make purchases where the cost is lower. Buy food at a discount, as a rule, promotions are held when the expiration date is approaching, buy vegetables with an ugly shape or size, buy food with damaged packaging (they also go on sale), go to the local farmers market, and also buy regular food products, not branded expensive products.

Buy in bulk

Buy wholesale meat directly from your supplier. Buy canned food and frozen goods at a discount. Buying in bulk is often accompanied by additional discounts. By shopping in bulk, you can be sure you have enough ingredients to prepare delicious and healthy meals.

Buy organ meats

They are affordable and very nutritious.

Liver contains more nutrients than almost any other type of meat.If you don’t like eating liver on its own, use finely chopped liver in a variety of dishes along with beef.

Buy cheaper cuts of meat

Do not buy expensive tenderloins and loins, opt for cuts with fat layers, buy pork or chicken with skin. You can buy pork skin for a delicious crispy, low-carb snack. To prepare the broth, use bones, which can be purchased at your local butcher’s shop.

3. Cooking

Cook for multiple meals

If you don’t have a lot of free time to cook, try to count your portions so that one dish is enough for you for several meals.

Follow the discounts and promotions in grocery stores, buy in bulk, cook in large quantities, part of the prepared meals can be frozen.

Cook at home

Eating out can be expensive, especially if you only want to eat healthy foods.Did you know that Americans spend 50% of their food budget on going to restaurants and cafes? Skip this expense item – cook at home. Your meals will be much healthier because you know what ingredients they are made from. You can opt out of additional drinks, desserts and coffee.

Cook Simple Meals

Simplicity is the key to healthy, affordable nutrition. Any low-carb meal should contain high-quality protein, a minimum of starch, and a lot of healthy fats.

Meals don’t have to be complicated, prepare simple meals that don’t take much of your time and don’t require a lot of ingredients. We have a great selection of low-carb recipes to make cooking a pleasure.

4. Nutrition

Eat more fat

Add more healthy fats to low-carb meals and you will find that you feel fuller faster. Once you get used to eating fat, your appetite will decrease.Consuming healthy fats with every meal will help you stay full longer.

Add more cheese and butter to your steak, olive oil to salad, coconut cream to yogurt, you will feel full from half a serving.

Complete Guide: How to Eat More Fat

Eat More Eggs

Add more eggs to your diet. Eggs are a great source of fat, protein, and many nutrients. They are more affordable than meat.

Practice intermittent fasting

Once you switch to a non-low-carb diet, you’ll start eating less. Plus, you will even start fasting periodically without realizing it. When you are on a low-carb diet, you control your appetite and no longer eat in the amounts that were normal for you.

Planned intermittent fasting has a beneficial effect on the body and allows you to eat less.

5. What to give up

Stop snacking

With a properly formulated diet, snacks are not needed on a low-carb diet.If you’re feeling hungry and often craving a snack in between meals, might it be worth adding more healthy fats to keep you fuller longer?

Do you eat out of habit or to keep yourself occupied? When your diet consists of low-carb, fatty meals, hunger will decrease and you will be able to skip snacks altogether.

Stop throwing away food

When planning your menu ahead of time, think about what you will buy and when the food will be eaten.On average, people throw away about 25% of the food and drink they buy.

Stop translating products, do not make impulsive purchases, do not throw away unsightly products from which you can still cook something. Examine the contents of your fridge and pantry before going grocery shopping.

Stop buying drinks

Buying drinks can make a big hole in your weekly budget. So instead of buying expensive branded coffee, make coffee at home and add heavy whipped cream to it.

Avoid buying diet drinks, cocktails, juices and bottled water. Drink tap water instead. You can make flavored water yourself by adding lime juice, berries, and mint leaves to the water for a refreshing drink.

Avoid temptations

If you have the opportunity, shop online. This will help you avoid store temptations. When you walk into the supermarket, try to walk around the aisles with pastries, snacks, and pastries.

Do not shop with children

This is difficult, but you should avoid visiting supermarkets with children. There is one marketing ploy, which is to place bright products at the level of children’s eyes. Such advertising aimed directly at children will increase your expenses. Go shopping without children: your shopping will be faster and cheaper.

If this is not possible, when going shopping with a child, avoid rows with sweets and teach children to shop.Teach your child to make the right choices as early as childhood and teach them useful budgeting skills. If your child gets naughty and demands to buy him something that was not planned, say no and stay firm in your intention. Children have a sixth sense to discover your weakness.

Instead of a purchased lunch – yesterday’s dinner

It is too expensive to buy lunch every day. Take just a few minutes in the morning to prepare your own lunch.

Add cold grilled meats to a large serving of low-carb salad, add cheese and olive oil, and you have a healthy meal ready. Prepare a nutritious, low-carb dinner that you should have enough for the next day’s lunch.

Refuse to buy semi-finished products

Semi-finished products are a great option in terms of saving time, which cannot be said about money. Cooking at home, starting with peeling and slicing vegetables, will significantly cut your waste and only take a few extra minutes.

6. How much can you save?

Short term savings per person per day

How much can you save by following these tips? It’s difficult to say for sure, but there are average calculations that show how much you can spend per person per day on the standard American diet – $ 22, a low-carb meal plan using expensive ingredients – $ 17, and a budget low-carb meal plan LCHF – $ 9. On average, savings are between $ 5 and $ 13 per day.

How a low-carb lifestyle can save you in the long term

Eating a low-carb diet means you spend less money on your dentist and more likely on medications.

After a certain time after the start of the keto diet, it becomes necessary to reduce the dose of drugs or completely stop taking them. For example, with the slowdown and remission of type 2 diabetes.

Finally, the health impact of a low-carb diet cannot be quantified in monetary terms.A low-carb lifestyle can lead to safe weight loss, stable moods, elimination of risk factors for most modern diseases, improved insulin sensitivity, better blood sugar control, reduced pain and chronic inflammation. The end result of all this is good health and wellness.

90,000 Ranking of the Best Keto Diet Products for 2021

When the era of magnificent ladies passed, there were many different ways to maintain shape.The most common is a special diet that everyone has probably tried. This is a quick and inexpensive way to achieve what you want, one of which is such an unusual but effective ketogenic technique.

Appearance and characteristics

For the first time, the description of this table appeared by the beginning of 1920 as a method of treating refractory childhood epilepsy that did not respond to standard treatment. In addition to the effect on the manifestations of the disease, such an unexpected effect was discovered as a quick loss of excess weight.

The diet got its nickname from the state called “ketosis”. When the body, not getting the usual nutritious material from carbohydrates, begins to synthesize protein instead. Taking it not only from food, but from our own tissues. Having a lack of the latter, the body uses the stored fats for such a case.

However, the development of special drugs made this diet recede into the background. It was remembered closer to 70 years, when scientists proved its effectiveness as a sports nutrition.Specifically, in those disciplines where the results directly depend on endurance. And soon such a table began to be used for “complete drying”, which requires getting rid of subcutaneous fat, while maintaining muscle tissue.

Although the largest amount of carbohydrates is found in the brain, as well as the nervous system, the body will use them only as a last resort. That makes the technique completely safe for the emotional and mental state.

The diet requires only partial elimination of the aforementioned substance, without bringing the body to complete depletion.Since the absence of carbohydrates can lead to a number of undesirable consequences, since coarse fibers are needed for life support, which are present in various cereals, cereals, and vegetables.

What are the power systems

By 2021, there are a lot of techniques that are responsible for more than just weight loss. There are also restrictions:

• for medical reasons – designed to improve the condition of people suffering from one or another ailment;
• restorative diets – prescribed for those who have undergone surgery;
• sports nutrition – used to achieve a certain body weight.

Depending on the original purpose, the types of food can be changed:

• carbohydrate – offers to reduce the intake of fats and proteins;
• mono-diet advises to resort only to a certain type of food;
• liquid tables based on juices, soups or smoothies;
• low-calorie – advocating lowering their total number in the entire diet.

The protein table promotes the elimination of the mentioned microelements, promising almost instant weight loss of 1-3 kilograms in 3 days.But apart from all of the above, you can isolate the ketogenic table, which promises to get rid of extra pounds through fatty or oil-containing foods.

Popular table models

According to the opinion of ordinary buyers, the average price for maintaining such a diet is quite high. Which, however, is easily solved by choosing the right menu, since this system does not have a strict list of dishes for every day. Knowing where to buy the right products can help you avoid unnecessary costs.

There are several table options that allow you to create an optimal budget food system for a particular person.

1. Standard. Provides for the consumption of only fatty foods, without any supplements.
2. Circular. When indulgence is allowed for a day or a week. This technique makes it possible to facilitate the work of the intestines.
3. Reinforced. When it is acceptable to consume a certain amount of carbohydrates equal to the expected workout time prior to exercising.

Special meal principle in 2021

The keto diet is characterized by a large amount of fat with a minimum carbohydrate content. The table requires a complete replacement of starchy bread or sweet breakfasts for fatty foods, including various oils with pieces of meat. Even now, the diet is used to prevent a number of ailments such as joint disease, diabetes or inflammation. It also contributes to the following:

• toning up;
• reduction of sugar addiction;
• memory improvements;
• fast saturation;
• decrease in inflammatory action.

The diet itself is very different from the ordinary calorie systems. You can lose weight during ketosis without counting calories. As required by most prescriptions, which does not always have the desired effect. The basis is a denser table with a low carbohydrate content, allowing you to automatically track your calorie intake without unpleasant restrictions. By the beginning of 2021, a huge number of manufacturers have appeared offering the best ready-made meals for this table at an affordable price.And thanks to the clear Internet menu, you can easily choose which company has the best ready-made table.

Recommendations for the calculation of elements

Derivation of macros for ketogenic nutrition is a key factor in stabilizing the process, allowing you to calculate the optimal ratio of substances necessary for the body. Its principle is the control of natural carbohydrates. It is very simple to implement it thanks to the correctly compiled KBZHU tables. To start the system, you need to remember these simple tips:

• Restriction of carbohydrates, the acceptable rate should not exceed 50 grams;
• Consumption of large amounts of still water helps to eliminate many side effects;
• physical education – must necessarily accompany the nutrition plan;
• Excluding coffee breaks – snacks on the go lead to an increase in insulin, which is undesirable;
• decrease in the amount of protein.

Avoiding mistakes in the selection will help to consider only pure substances, the ratio of which is presented below:

As a rule, the effect is noticeable after 1 – 2 weeks. Here everything is decided by the state of the body, taking into account the correctness of the diet.

List of prohibited foods for ketogenic diets

The first thing to look out for is a food with a high glycemic index:

• soda, sweet buns, confectionery, ice cream, fruit drinks;
• cereals, starch, among which there are gluten-free options: bakery, rice, legumes, cereals;
• many fruits with a high sucrose content;
• starchy vegetables: carrots, potatoes, sweet potatoes, parsnips;
• dressings with lots of irisins and high sugar content;
• Low fat diet concentrates these substances.

There are other restrictions:

• Food and drinks without sweeteners should be consumed with caution, as they synthesize sweet alcohol, which is destructive to the body.
• Foods with inflammatory fats: These include processed mayonnaise and sunflower oil, which can contribute to undesirable processes.
• Alcohol: Strong drinks take a lot of energy from the liver, ending ketosis.
• Caution is advised to use fruits such as lemon, lime, kiwi.And also be extremely careful with peach, melon, blueberry, plum, watermelon.

Different sides of the dietary table

Dignity

1. Weight loss.
2. Improving the work of the heart muscle. Despite the strong belief that fatty means high cholesterol content, which, of course, is just a myth. In fact, in ketosis, the opposite process occurs, leading to the normalization of cholesterol.
3. The tone increases, the constant drops in activity disappear.
4. The manifestations of epilepsy are minimized or disappear altogether.
5. Has shown itself well in diabetes mellitus. Numerous studies have shown that such a dietary table contributes to positive results in type 1 diabetics. Influencing the production of your own insulin. This allowed many patients to not only quit taking a number of diabetic medications. And also to equalize the level of hemoglobin almost to normal.
6. Favorably affects a number of women’s diseases, including the symptom of PCOS, with its characteristic excess of fat.
7. Beneficial effect on the skin.
8. There are a number of positive aspects in diseases of the brain. Specifically, its effect on such ailments is being investigated: Alzheimer’s, Parkinson’s, deep cranial trauma, sclerosis, Huntington’s disease, schizophrenia.
9. Slows down the growth of cancer cells, even malignant ones. This was proven by 2007 research. Improvement is observed, up to complete remission. However, before embarking on therapeutic fasting, you should consult a doctor.

Disadvantages

Before starting the process, consider the following

1. Keto flu is the brain’s reaction to limitations. May be manifested by a constant feeling of hunger. It is accompanied by clouding of consciousness, drowsiness, headache or body pain, but often appears only as a temporary event.
2. Lack of nutrients – since the accumulation of glycogen is most often the place where a number of substances necessary for the body are collected: selenium, zinc, copper.
3. Hormonal dysfunction. Due to the fact that the basis of the ketogenic diet is constituted by components of animal origin, it is likely that the fairer sex with a tendency to such diseases should be careful.
4. Stool retention – This can be dealt with by consuming adequate amounts of fiber-fortified vegetables. Increasing fat is also good.
5. The aroma of acetone – in a person who adheres to such a diet, the body begins to produce 3 types of keto bodies, which can give an unpleasant odor when breathing.However, this is also gradually disappearing.
6. Short-term impotence – even with regular exercise while adhering to the regimen, at the first stages of it, you can feel a decrease in tone.
7. Recurrent spasms are frequent companions when a strict diet is followed. They are due to a lack of magnesium. Therefore, do not neglect drinking plenty of salt, which will help solve this problem. Otherwise, you can use magnesium.
8. Arrhythmia – able to accompany you at the initial stage.This behavior of the heart is normal, it goes away with time. For prolonged symptoms, potassium supplementation can be tried.
9. Liver problems may occur.

New Nutrition and the Vegan Keto Diet

If the classic table type is not suitable, you can use a modified version. This version allows for more indulgence, allowing you to increase your fiber intake, while having the same functionality as the standard method.

As with the previous variant, the amount of carbohydrates in relation to fats is simply reduced.All the same foods with high sugar levels are excluded, including flour, cereals, sweet fruits, dried fruits, avoiding all kinds of sweeteners.

But a tougher version of such a diet implies a complete rejection of any cereals, legumes, starchy vegetables, sweet potatoes, beets, pumpkin. Leaving the following vegan products: fresh herbs, mushrooms, berries, you can add algae, fermented components.

Popular options for the daily diet

When deciding to switch to a ketogenic menu, at first it is better to avoid the consumption of carbohydrates, to exclude milk.The acceptable balance of protein and fat is reduced to a 50 to 50 scheme. Sesame oil plays an important role. This is required to prevent overuse of substances necessary to support the brain.

Overview of Fat Ingredients

They are the main part of the ketogenic diet, it is recommended to use them in different ways:

• Concentrated ingredients, these include nuts: coconut, macadamia, as well as vegetable fat melted from them, lard;
• monounsaturated, including avocado oil, olive oil;
• polyunsaturated substances., they are naturally occurring and can be found in animal proteins, obese fish.

Values:

• Option 1 is preferred.

Disadvantages:

• Processed fats have a negative effect on the body;
• Such a famous product as avocado should be eaten with caution, since it contains almost 8 grams of natural carbohydrates.

Polyunsaturated fat

In addition, it is necessary to maintain an omega-3 or 6 balance.Which contains uncultivated fish: salmon, tuna, trout, you can eat shellfish. For those who do not accept such a snack, all of the above is easy to replace with fish oil capsules or krill. The second can boast of the following products:

• almonds, walnuts, pine nuts;
• sunflower, corn oil.

Values:

• Omega acids are responsible for maintaining tone, and in ketosis they will be easily controlled;
• such a substance is abundant in oily fish.

Disadvantages:

• It is necessary to reduce the amount of meat, as well as muffins with a high content of almond flour.

How to choose protein products

Many products of animal origin: poultry, beef have no carbohydrates at all, or very few of them.

• Enzymes with natural ingredients include the following products: chicken, turkey, pheasant, duck, goose, quail;
• Some fish: trout, bass, flounder, salmon, sardines, mackerel, tuna;
• Many types of minced meat: beef, veal, venison, lamb, goat meat;
• Preferred organic meat with a high content, these include: liver, kidneys;
• Eggs are the most coveted keto ingredient with equal amounts of protein to fat.

Dignity-rules:

• It is better to take the flesh of animals that had access to free range;
• Darker meat is preferred.

Disadvantages:

• You need to closely monitor the amount of protein consumed.

Approved Natural Products Ranking

Milk

Usually it is used in combination with others. Preference is given to untreated substances, if available.Dairy products that have gone through the same alteration contain from 2 to 5 grams. carbohydrates. Therefore, it is better to choose the food that has a higher amount of fat, and also has a large amount of glycogen.

In the presence of lactose intolerance, harder derivatives from milk are preferable, where it is observed in small quantities. It is recommended to pay attention to the following: Greek yogurt, air cream, homemade mayonnaise, cheese of any kind, sour cream, cottage cheese.

Values:

• This is a good option, the diet includes various sauces and side dishes.

Disadvantages:

• The more substances, the more carefully you need to select the menu;
• requires moderation.

Fruits and vegetables

Many of these ingredients are optimal for a keto menu. All leafy vegetables are a great snack option.

• Spinach, Swiss chard, all types of cabbage. And also green leaves, for example: arugula, endive, escarole, roman salad, sorrel.
• Vegetables with natural carbohydrates include: celery, Italian squash, onion feathers, cucumbers, asparagus, mushrooms, bamboo shoots, and beans. Bell peppers, sweet peas, Chinese chestnuts, radishes, jicama, cauliflower will do.
• The following berries are allowed: raspberries, blackberries, strawberries.

Values:

• Cruciferous plants are preferred.

Disadvantages:

• Vegetables sprouting from the ground are not suitable;
• You have to be careful with tomatoes.

Seeds and nuts in the dietary menu

Although these foods are high in fat, they are also high in carbohydrates with protein. Their highest concentration is present in bone meal.

• Fruits with a low glycogen content help to saturate the diet with fats: macadamia, Brazil nuts, pecans.
• Moderately nutritious: walnuts, almonds, hazelnuts, peanuts and pine nuts should be used at a strict dosage, mainly to enhance density and flavor.
• Pistachios have a high irisin content, cashews should be consumed with extreme caution or excluded altogether. If you have an allergic reaction, nuts can easily replace sunflower seeds.

Values:

• Foods are also rich in omega-6;
• is best eaten fried;
• snack option;
• will add additional flavor and aroma to the dish.

Disadvantages:

• you need to monitor the balance of substances extremely closely;
• can slow down weight loss.

Best Keto Drinks

This type of table is associated with an effect on the diuretic function, and therefore is often accompanied by dehydration, in particular for those who are just trying a diet. Therefore, first of all, you need to make sure that you are regularly replenishing electrolytes and drinking enough fluids. Optimal selection criteria for a keto diet include sports cocktails with natural sweeteners such as stevia or sucralose. The diet should contain:

• water as the main source;
• liquid soups, they help to saturate the body with nutrients and give vigor, providing a sufficient amount of electrolytes in the body;
• coffee – tea, hot drinks allow you not only to focus on mental tasks, but also contribute to the timely loss of excess weight, but you need to adhere to small portions, 2 cups per day is enough;
• nut milk, a drink that successfully replaces animal products.

Values:

• You need to drink up to 8 glasses of water.

Disadvantages:

• Requires a special approach from people suffering from genitourinary diseases;
• Dehydration can cause the keto flu.

Rating of quality spices and additives

They are like sauces – a confusing topic of dietary nutrition, because without them the taste of the dish is lost. However, by 2021, you can find a variety of ketchups in any online store that are designed specifically for the keto diet.

• Successfully combined with it: cayenne chili peppers, cinnamon, caraway seeds, oregano, basil. Seasonings such as: coriander, parsley, rosemary, thyme.
• It is preferable to use sea salt, which has a powder supplement with dextrose.
• Low sugar ketchups can be consumed: salsa, sour cream, Worcestershire sauce, non-sweet soy products, pickles.

Values:

• Stevia and erythritol are good sweeteners.

Disadvantages:

• Some spices are high in sodium.

Conclusion

More often, exactly how much a product costs determines the popularity of certain ketogenic table models. However, numerous positive reviews indicate its effectiveness. It is not easy to maintain the whole body, as well as a way to get rid of excess fat, leaving the glucose necessary to saturate the body. Like most special foods, it requires the indispensable consultation of a doctor.And having calculated with its help which of the finished products is better to buy, order what you want in the online store.

90,000 a detailed description of where to start, a table of permitted products, menus and recipes with the calculation of bju

Not long ago, in order to lose excess weight, many losing weight pushed themselves into a rigid framework and limited themselves as much as possible in nutrition. Today, science has successfully proven that you can lose weight by consuming enough fatty foods, and there is no point in depriving yourself of fat, which has long been considered the culprit of obesity.

What is the keto diet for weight loss

Dr. Joseph Mercola was able to make a truly revolutionary breakthrough in nutrition. Through numerous studies, he came to the conclusion that fats are not only good for our body, but also help to successfully lose weight, normalizing vital signs.

Its nutritional system differs sharply from all programs that are presented in the field of dietetics today.

Everyone has long been accustomed to the fact that in order to lose weight, you need to limit yourself in taking carbohydrates and fats and dramatically increase your protein intake.As you know, the latter disintegrate extremely slowly and the body spends a lot of calories on their processing.

No Mercola offers a completely new vision in dietetics

Consume large amounts of fat so that the body draws energy from these nutrients.

He focuses on another source of energy for us – ketones. When we stop getting glucose, our body looks for alternative ways to get it. Ketone bodies are exactly that additional or alternative resource that will replace glucose and provide us with the necessary energy.They are formed when you are in dire need of glucose, and as carbohydrate restrictions increase, their number increases, allowing you to easily tolerate your diet and lose extra pounds.

The doctor published a detailed description of his nutrition plan and all the details and subtleties in his book, which is very popular and has already helped many people get rid of obesity.

Let’s get acquainted with the basic principles of this system:

• Your diet will be based on fat.Their mass should be about 70% or 80% of the daily diet. At first glance, this may seem unattainable, but in reality there is nothing difficult. When composing your menu, you yourself will regulate and adjust their number. If you ate less fat than you need with your meal, you can add it to your next meal.
• Protein intake has its own limits and limitations. Ideally, you shouldn’t eat more than 1 gram of protein per kilogram of muscle mass. Please note that we are talking specifically about the muscles, and not about the mass of the whole body.This is the average reading for this nutrient, it is from this figure that those who are losing weight are most often repelled.
• Restriction of carbohydrates. This is perhaps one of the most difficult rules, but it should be noted right away that the lack of this nutrient will not be perceived as hard as on other food systems. The average amount of this nutrient should be reduced to 20 grams per day! In rare cases, you can afford a little more, but remember that the next day you need to return to this figure again.

Let’s take a closer look at the last nutrient. Based on its daily amount, this food system can be divided into three types: standard food, targeted and cyclic. The first option is the most common form of this diet, with 20 grams of carbs per day. The second type of such nutrition implies an increase in nutrients, but only if you practice long and exhausting workouts, then you need a source of carbohydrates to replenish the lost glucose.And the last version of the diet involves adding additional carbohydrates to the usual menu when the body is depleted and needs refueling. Each person determines such a moment for himself.

As in any power supply system based on restriction methods, there are contraindications here:

• The main problem with this technique is the low presence of fiber in the diet, which threatens digestion failure. This is usually manifested by the appearance of constipation and flatulence.If you suffered from similar diseases before the diet, then you better choose a different meal plan.
• It is imperative to check the level of iron in the body before a diet. Since you will be consuming a lot of iron-rich foods, your iron levels should be kept within acceptable levels. Otherwise, it is categorically impossible to start a diet. An excess of this mineral negatively affects the functioning of the liver, kidneys, heart, and bladder.
• There is also an individual intolerance to fats.This is usually a consequence of diseases of the hepatobiliary system, which lead to impaired fat absorption. Such people have a deficiency of digestive enzymes and it is extremely difficult for them to follow such a diet plan.

In any case, it is best to consult your doctor and take all tests before following this dietary plan.

Before starting a diet, it is imperative to determine the level of muscle mass in order to correctly calculate the rate of consumed proteins. There are many ways to do this, but first of all, you need to know your body fat percentage. It can be calculated using special devices or using a formula, however, the first method is still more accurate. If the fat levels exceed more than 30%, then this is already considered overweight or obesity, and you need to urgently engage in nutrition.

Now that you know these indicators, it will not be difficult for you to calculate muscle mass. This can be done using numerous online calculators.The Body Fat Calculator has proven itself well. There is indicated not only the percentage of fat, but lean muscle mass.

You can also use a simple formula for calculating:

Body Weight – Body Weight * (Fat Percentage / 100).

So, if your weight is about 90 kilograms, and the percentage of fat is as much as 30%, then your formula will look like this:

90-90 * (30% / 100) = 63. So your daily protein intake should be 63 grams!

Allowed Keto Foods: List

What you really don’t have to do on a keto diet is starve.Fortunately, the list of foods that you can include in your diet is quite extensive, and for lovers of meat and fatty foods, this is an ideal menu.

Conventionally, all products on this food scheme can be divided into several categories: meat products, fish, oil and fats, dairy products, nuts and seeds, vegetables and fruits. The latter category, of course, is not abundant in the number of permitted foods, but nevertheless it is still present in your diet.

One of the main rules – the fatter the product, the better for the diet, and you do not have to puzzle over how to introduce more fat into your diet.From meat we choose pork or duck, from fish we choose salmon. And if you include cottage cheese, sour cream, cheese in your diet, then only fatty ones. We drink coffee not with milk, but with cream, 20% -30% fat.

Do not forget to add bacon or sausage to the omelet in order to get the right amount of fat.

A pleasant bonus on such a food system is the dressing of vegetable salads. Now you can fill them not only with vegetable oils, but also with mayonnaise, because it contains a lot of fat.You can also pay attention to other ready-made dressings, the main thing is that they do not contain carbohydrates. Be sure to read the composition when buying ready-made dressings.

If you want something sweet, then it is quite possible to add a sweetener to your diet – fatty cottage cheese, fatty sour cream or coconut oil plus sweetener – and you will remember the forgotten taste of sweet.

This food system also allows the use of canned meat and fish. You can eat pates, sprats, cod liver and more without going overboard.

You can eat everything that is on the list of permitted foods, but under one important condition: you carefully control the BJU so as not to overeat more proteins and carbohydrates.

In order to correctly carry out calculations, be sure to start an electronic diary or notebook where you will write everything down, and a kitchen scale in order to correctly determine all products. This is important because the success of your diet depends on it!

The main mistake of losing weight is a complete lack of control over what has been eaten.Some include a lot of meat, fish and cheese, getting an excess of protein, some forget that nuts and seeds, in addition to fats, also contain carbohydrates.

Keto diet for vegetarians

Since this diet is based on a lot of meat products, what about vegetarians who want to follow this meal plan? There is an exit! With the right approach, people who don’t eat animal foods can stick to this meal plan. True, they will need to make much more adjustments to their diet.

The main goal is to reduce the intake of carbohydrates, and they are known to predominate in cereals and legumes, which are the main part of the diet of vegetarians. You will also have to forget about flour, even the most useful one, and limit the intake of fruits and vegetables. In order to introduce more fat into your diet, you need to eat more nuts and seeds. Well, of course, natural oils are ideal sources of fat. From fruits, you can safely include avocado in your meal plan. However, it should be remembered that such a nutritional system is suitable exclusively for adults and healthy people, but sick, adolescents and children definitely need a doctor’s consultation.

Alcohol on a keto diet

There is no direct prohibition on the use of spirits on this diet. But before you include alcohol in your diet, be sure to find out the carbohydrate content.

Of course, it is best to avoid sweet drinks – sweet or semi-sweet wine, champagne, liqueurs. Also, avoid various cocktails, they may contain a lot of sugar.

What you should pay attention to is strong drinks: cognac, vodka, rum, tequila, whiskey, brandy, gin.The carbohydrate content of these drinks is minimal. If you really want to drink beer, then give preference to light, and choose dry varieties from wines.

It is imperative that you take into account the nutrients from these drinks and add them to your calculations, so you can control the level of their consumption.

Keto diet menu for every day: recipes with bju calculation

Following this nutrition system, you must understand one important thing – there is no one menu for losing weight, since each diet is selected based on the individual needs of a person, his weight and muscle mass.Therefore, you will have to arm yourself with knowledge and compose your menu with your own hands, taking into account all the details that we described above.

Let’s start with a keto breakfast:

Option 1

2 fried eggs, 30 grams of cheese, a cup of coffee with 10 grams of coconut oil. KBZHU will be 427/23/37/1

This is a great breakfast as you get a decent portion of fat, protein and almost no carbs.

Option 2

And here’s another great option with eggs. Fry 2 eggs with bacon (30 grams), drink coffee with 10 grams of coconut milk and get KBZHU 415/21/36/1

Option 3

If you really want something sweet, you can afford 100 grams of fat cottage cheese (take 30% fat) + 50 grams of fat sour cream (25% fat) and add a sweetener. We drink tea or coffee + 30 ml of heavy cream (30% fat) and at the exit we get KBZHU 445/16/42/4

You can experiment yourself by adding new ingredients to your breakfast.If you need to increase the amount of fat, add more butter or cream, if you need to reduce the protein, use fewer eggs.

The following schemes can be used as sandwiches on such a power system:

• cheese + cod liver
• cheese + fat pâté (pork or goose)
• cheese + butter (of course, all this without bread)
• cheese + peanut butter (here you need to watch out for carbohydrates, they are found in peanuts).

Now let’s move on to lunch and talk about this meal. The good news is that you can eat soups with fatty meat broths, but, of course, without potatoes, cereals and pasta. Cabbage and green beans are your best friends in these soups.

Option 1

Cabbage soup with fatty pork broth. To do this, we need 250 ml of ready-made pork broth, add 100 grams of cabbage there and cook until tender. To this we add fried pork, about 100 grams, and we get KBZHU 761/19/74/5.

Option 2

Another option with broth and salad. To prepare a salad, you will need 100 grams of lettuce leaves, 100 grams of avocado, 50 grams of boiled chicken, nuts (using pine nuts) about 10 grams and 15 grams of vegetable oil. Now let’s look at the KBZHU of such a dinner: 698/22/63/12

Option 3

Take 100 grams of baked duck and make a salad (100 grams avocado + 20 grams of cheese + 100 grams of tomato + 15 grams of vegetable oil).Due to the fact that duck contains a lot of fat, we get KBZHU 756/22/68/13

During dinner, you can adjust the amount of nutrients you need, but make sure you still have a window for your evening dinner.

Option 1

100 grams of fried salmon, green leaf salad (100 grams), seasoned with vegetable oil (10 grams). We get KBZHU 322/22/25/1

Option 2

A cup of beef broth (300 ml) + 20 grams of fatty butter (we throw it into the broth) +1 boiled egg.Calculation KBZHU 358/16/32/1

Option 3

Green olive salad (100 grams, use pitted olives) + lettuce (100 grams) + 20 grams of cheese + 10 ml of vegetable oil. Total KBZHU 332/7/33/1

Surely many will be worried about the question of what to do if you cannot include the right amount of fat in your diet. In between meals, you can use snacks that contain the maximum amount of these nutrients.

Here are examples of such a snack, also called a keto bomb. You cook them yourself, be sure to count the kbzh and freeze in small portions in small tins. For example:

• coconut oil + butter + cream cheese
• coconut oil + cocoa + butter + peanut butter

In principle, you can create your own recipes based on the permitted ingredients and add other ingredients. You can add some berries, nuts, seeds.

To get your fat rate, it is good to drink tea or coffee with coconut oil or cocoa butter. Most importantly, do not forget to count these fat sources.

Question / Answer:

1. Why am I not losing weight on a keto diet?
   This is one of the most common questions on this power system. It is extremely important to correctly and accurately calculate the amount of nutrients eaten. Some foods contain carbohydrates that you might not even be aware of, so it is possible that you do not have a real carbohydrate restriction.It is very important not to consume a lot of protein – only the acceptable rate!
2. Is a Calorie Deficit Necessary for a Keto Diet?
   If you think you can eat as many fatty foods as you want, you are wrong. The average person with an active lifestyle needs about 2,200 calories per day. It is recommended that you reduce your calorie intake by a maximum of 30% while following this meal plan. You can reduce your diet and by 10% or 20%, you will still lose weight, albeit a little slower.At the same time, be sure to monitor not only calorie content, but also the balance of nutrients.
3. How quickly do you lose weight on a keto diet?
   Weight loss is highly individual and depends on many factors. It is likely that in the first weeks of the diet, your body will rebuild and your weight will stand – this is absolutely normal. In any case, do not expect quick results, as this diet is aimed not only at losing weight, but also at making lifestyle changes.
4. Keto diet how to enter ketosis?
   Since the essence of this technique is precisely for the body to enter a ketogenic state, then all dietary rules and the proportions of nutrients consumed must be strictly observed.With the right nutritional program, you will go into ketosis within a week.
5. Breakdown on the keto diet
   Breakdowns are very rare on this food system. This is because you will not feel hungry, as the diet will be nutritious and varied. Basically, this is the only diet that can be successfully practiced during the holidays and feasts.
6. Stars on the Keto Diet
   This revolutionary diet has found a huge following in Hollywood.Celebrities such as Kim Kardashian, Halle Berry, Adriana Lima, and Megan Fox have successfully followed this meal plan.

The keto diet is a great way not only to lose extra pounds, but also to completely change your lifestyle. The most important rule is to strictly follow the rules and recommendations, and then the results will not be long in coming. If the keto diet has already become your usual way of life, then be sure to share your results and secrets with us.Let’s lose weight together.

Keto and LCHF products for home delivery

ABOUT US

Our story began with a lifestyle change, namely the transition to a ketogenic diet (or KETO for short). For those who do not know, this is a low-carbohydrate diet with a predominance of fats in the diet, a moderate amount of protein intake in order to enter a state of ketosis, when the body uses ketone bodies as a source of energy, i.e. decay products of fats

The idea of ​​creating an On-line store arose because of our own needs for purchasing in one place:

1. low-carbohydrate semi-finished products, sauces, nut pastes, breads, baked goods, enzymes without fear of traces of gluten and “hidden” sugars, preservatives, chemicals and flavor enhancers
2. low-carb flour, sugar substitutes, organic olive and coconut oil
3. meat, not just farm meat, but grass-fed – without GMO and chemistry, with the correct ratio of Omega-3, Omega-6, micro and macro elements

Our range of KETO products is currently small and consists of a list of permitted products according to KETO / LCHF protocols, which include grass-fed beef , poultry, homemade sauces (made from extra virgin olive oil), deli meats, low-carb semi-finished products and irreplaceable on the Keto diet – bone broth.After all, tubular bones are not always on hand and the time to cook (more than 12 hours) bone broth, which is an important source of collagen for our joints and skin, contains important minerals (magnesium, potassium and calcium), vitamins (A, K, group B ). The great convenience is that the broth can be frozen. When defrosting, it will not lose its medicinal properties and taste. And you will always have a semi-finished product at hand that can be used as a base for soups, sauces, gravy, or you can just drink a cup of delicious broth instead of a snack.

Every Sunday we deliver the Black Angus carcass from the farm to our workshop on Novye Cheryomushki, and our professional butchers use Western technology to cut the carcass into cuts, cut into steaks, soup sets; chefs cut meat on the basics, beef stroganoff, twist minced meat, beat it well and form cutlets, meatballs, meatballs by hand, prepare sausages for grilling. Poultry and lambs are brought to us by prior request. therefore, we accept orders from you 36 hours in advance and do not store any products with us.We receive meat from our farmers, pack it in vacuum bags and send it to you in specially equipped trucks with a refrigerator three times a week – on Wed ,, Thu. and Fri.

The weight of our meat boxes is designed for a family of 4 people. This volume, according to our calculations, should be enough for you for 9-10 days.

So, we can enable more people to eat chilled grass-fed meat, because vacuum packaging allows you to store meat in the refrigerator for 10 days at temperatures from 0 to +4 C from the date of packaging and does not require additional freezing.

In the What’s App Chat created especially for you, you can send us any of your wishes, which we will be happy to consider and decide how to satisfy your needs.

Immediately we want to warn you that our Clients are not only followers of KETO and LCHF, but also:

• caring Moms who are concerned about the content of GMOs, chemistry, hormones in poultry, beef, which affect early puberty, mental state and health in general our children;
• athletes for whom the presence of protein in the diet is important, namely red meat (grass-fed steaks), rich in amino acids and iron and at the same time not containing a large amount of cholesterol, compared to grain-fed
• conscious individuals for whom growing conditions are important, keeping, feeding animals and humane principles of slaughter, i.e.i.e. compliance with organic principles of animal husbandry and agriculture
• overweight people with contraindications for health who are forced to eat according to the principles of a healthy diet

We are followers of the KETO and LCHF nutrition system and offer you what our children and ourselves eat …
We are developing and getting better thanks to your feedback! Write to us and we will be happy to consider all your suggestions and wishes

Keto bread, goat cheese and chocolate rice cakes: nutritionist named the best foods for weight loss

Australian nutritionist Susie Burrell revealed a list of foods that you can include in your diet, even if you are on a diet.According to the expert, you don’t need to starve yourself to lose weight, and you can still enjoy your favorite foods like bread, cheese and fancy sweets while you lose weight.

“ This week I went looking for foods to include in my weight management meal plan,” Susie said. The nutritionist noted that in addition to vegetables and fruits, you can include a lot of healthy and tasty foods in your diet.

Photo: Pexels.com

So, Burrell’s shopping list is a low-carb keto bread that’s great for breakfast, making a healthy avocado sandwich or making bruschetta. It’s also perfect if you’re on a keto diet.

In addition, the nutritionist recommends trying corn and rye rusks, which can be used as a snack at an afternoon snack. They go well with any additives like tuna, avocado, hummus and cheese.

By the way, about cheese: a nutritionist advises not to deny yourself the pleasure of eating your favorite delicacy, even while on a strict diet.“ Curd cheese, light Philadelphia cheese, goat cheese and light Jarlsberg cheese are great options for those on the diet,” said Susie.

Contrary to popular belief, according to a nutritionist, you can also eat ready-made meals on your diet, such as cabbage and quinoa soups. And the best weight loss sweets are low-calorie hot chocolate, chocolate rice cakes, and low-calorie bars. Rich in omega-3 salmon, lean meats are also among the recommended foods.

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Diet Lab – Delivery of proper and healthy food to Perm

How is delivery carried out? +

Delivery is carried out daily in the evening or in the morning by courier.

How long is food stored? +

Food is stored for 48 hours, subject to proper temperature control.

How can I pay for the order? +

Payment is made to the courier upon delivery at the terminal or in cash, as well as online payment or to the current account.

Is it possible to exclude products that do not suit me? +

Yes, it is possible. We can exclude foods from the diet according to the individual preferences of the client or taking into account food allergies.

Is KBZhU listed for each dish? +

Every day the client receives a menu with the order.Where KBZhU is indicated for each dish.

How often will the menu repeat? +

The menu will not be repeated for 28 days.