Have you ever heard of high fat, high protein, and low carb diet? Did you know that such a lifestyle exists?
The answer is yes! This diet is called the Ketogenic Diet.
It’s a low carb diet that will help improve your health, lose weight and performance benefits. All the recipes I have found for Ketogenic meal planning shows low carb and high flavor profiles. Both of this together creates better weight loss results.
Here are some examples of what to eat on Ketogenic:
- Meats – fish, beef, lamb, poultry
- Leafy Greens – Spinach, kale
- Above ground vegetables – broccoli, cauliflower
- High Fat Dairy – hard cheeses, high fat cream, butter
- Nuts and seeds – macadamias, walnuts
- Avocado and berries
- And so much more!
It is a serious meal plan that must be taken seriously to see real results. And here is the best part by making certain changes to your diet you can see real results.
Before we get started, I have received a lot of emails about how does the ketogenic diet work and how to get weekly meal plans that are consistent to help someone on their keto journey. I’ve just partnered up with Tasteaholics that have amazing Keto friendly weekly meal plans.
What’s so exciting with the Weekly Keto Weight Loss Meal Plans is that it makes so easy. They send you pre-calculated, low carb meal plans with shopping lists and recipes right into your inbox. That means there’s no more hunting down recipes on the internet and trying to fit them together perfectly every day. (Although I’ll always be here sharing new ketogenic recipes, like your personal recipe finder).
This weekly service makes it a no brainer when it comes to the Ketogenic diet and something I know most of you would be curious in. Tasteaholics has also made it so easy to ask any questions you might have on the keto diet and how it works they really are a helpful community.
Click here to sign up for their totally free 7-day trial after that for as low as $7.49 a month you get access to all these delicious keto recipes and if you want, you can cancel anytime!
I have collected recipes that are quick and easy to make for your busy nights.
Let’s Get Cooking!
1. Thai Chicken Lettuce Wraps
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (1) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (1)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Found from Jo Cooks
This recipe is inspired by PF Changs’ lettuce wraps but this one has a Thai twist. Add basil and red curry paste and it transforms the dish.
2. Creamy Tuscan Garlic Chicken
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (2) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (2)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Found from the Recipe Critic
This recipe is a quick 30-minute meal in the making. It is so delicious with a creamy garlic sauce with sun-dried tomatoes and spinach.
3. Zucchini Pasta with Chicken & Pistachios
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (3) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (3)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Found from Happy Body Formula
Zucchini ribbon pasta is very popular right now. It really is an easy substitute to carb pasta. The best way to cook zucchini pasta is to blanch in hot water for one minute. You can also just pour hot water over the zucchini to quickly blanch it as well. This way it doesn’t become mushy.
You May Also Enjoy:
- 11 Keto Desserts That’ll Satisfy Your Sweet Tooth
- 10 Crazy Easy Keto Snacks for Rapid Weightloss
- 14 Easy Egg Ketogenic Breakfast Recipes That Taste Great
4. Vegan Sesame Tofu Eggplant
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (4) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (4)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Found from ruled.me
If you aren’t the biggest fan of tofu this recipe will change your mind. By slicing the tofu thin then coating in sesame seeds before cooking changes the game. The seeds give it texture and flavor.
5. Asparagus and Lemon and Basil Ricotta Stuffed Salmon Rolls with Lemon Sauce
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (5) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (5)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Found from Closet Cooking
This salmon recipe is really is easy to prep and make this dinner for a busy night and it not only tastes great it looks fancy too!
6. Avocado Egg Salad
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (6) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (6)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Found from Diethood
This egg salad is a chunky, mayo-free dish filled with avocado, bacon and lime juice.
7. Keto Cheese Shell Taco Cups
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (7) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (7)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Found from Hey Keto Mama
How delicious does this look? I have seen these keto cheese cups everywhere and it really is genius. Add your favorite taco toppings to the cups and you have an easy dinner.
8. Broccoli Cheese Soup
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (8) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (8)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Found from Wholesome Yum
This is an easy and creamy soup recipe. It is low carb and gluten free broccoli filled soup that is perfect for the Keto diet.
9. Loaded Cauliflower Low Carb Keto
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (9) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (9)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Found from Low Carb Maven
I thought this was a loaded baked potato recipe and I was shocked that this is cauliflower. This is amazing put cheese and bacon and it is Keto friendly.
10. “Just the Real Thing” Low Carb Keto Lasagna
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (10) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (10)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Found from Peace Love and Low Carb
This is a low carb, keto lasagna recipe that tastes like the real thing. Using gluten free noodles and meat filling you can create a tasty dish that will surprise everyone with how healthy it really is.
The Ketogenic lifestyle is perfect for those looking to lose weight as well as looking for positive health benefits. What is your favorite Ketogenic meal? Let me know below! My favorite is the Creamy Tuscan Garlic Chicken!
Happy Keto Living!
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (11) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (11)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Pin It! Save it for later!
![10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (12) 10 Ketogenic Diet Recipes For Losing Weight - XO, Katie Rosario (12)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
13
Related
FAQs
The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.
Can I lose 10 pounds in 3 weeks on keto? ›
I lost 10 pounds within three weeks and hit 15 pounds two days before the wedding. It's important to remember that when you are on a low-carb diet of any type, you will lose several pounds in the first few days. That's because your body is dropping water weight.
How many pounds can I lose in 20 days of keto? ›
The keto diet changes the way your metabolism works by encouraging it to use ketone bodies instead of glucose for energy production. In the first couple of weeks, it's possible to lose up to ten pounds. After that, you could be losing one to two pounds per week.
How long to lose 20 pounds on keto? ›
Keto Weight Loss Results After 90 Days on Keto
“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.
What is the 30 30 30 rule for weight loss? ›
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
How to speed up weight loss in ketosis? ›
The following tips will help.
- #1: Track Carbs. The #1 rule of Keto is to restrict carbs. ...
- #2: Track Calories. Speaking of tracking macros, you'll also want to track calories to ensure sustainable weight loss. ...
- #3: Track Ketones. ...
- #4: Prioritize Sleep. ...
- #5: Manage Stress. ...
- #6: Get Enough Protein. ...
- #7: Intermittent fasting.
What is a keto breakfast? ›
Eggs are a great keto diet choice, and you can ply yourself with fiber, vitamins, and minerals by eating an omelet with low-carb veggies. Try onions, mushrooms, garlic, spinach, bell pepper, and squash as options.
Is Greek yogurt keto? ›
Is Greek Yogurt Keto? Yes! Especially for those of us who struggle to meet protein needs, Greek yogurt is an excellent choice on the keto diet. A 3/4 cup serving of full fat Greek yogurt has 5g of carbs, 9g of fat, and 15g of protein, making it my favorite choice for the keto diet.
Can you eat fruit on keto? ›
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
Can I drink alcohol on keto? ›
Keto-friendly alcoholic drinks
Many low carb alcohol options are available if you follow a keto diet. For instance, pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. You can drink them straight or combine them with low carb mixers for more flavor.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
Can you eat peanut butter on keto? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Can you eat bananas on keto? ›
Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.
How much can I lose in 1 week keto? ›
1 Week. The great news is, you'll start to see the weight drop off straight away - in the first week of going Keto. Anywhere between 2-10lbs of weight loss can be expected after 1 week. This is an incredible amount, however it isn't due to losing fat, but rather water!
How much fat can you lose in 2 weeks on keto? ›
This is also the time when you're getting fat-adapted as your body switches from burning carbs to burning fat, which means you'll actually be losing fat now. A safe average loss is around one to two pounds (0.5-1 kg) per week.
What happens on day 10 of keto? ›
The majority of people will hit ketosis by day 10, and you'll likely be feeling pretty good by now. Your carb-flu symptoms have probably dissipated, and you're used to eating a high fat diet. You might find your energy actually increasing at this point, and notice that “2pm slump” is a thing of the past.
How does the keto 10 day challenge work? ›
Purchase a supply of exogenous ketone supplements (basically, a ketone-infused drink intended to help you reach ketosis faster). Drink your ketone supplements 1-2x daily. Begin eating a low-carb, high-fat diet to initiate the transition to ketosis. Track progress and reap the health benefits around the 6-10 day mark.