Before I start this, let me place some disclaimers:
DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen.
Basically, just talk with your doctor first before trying a Ketogenic Diet or even this meal plan. Let’s play it safe 😉
It’s time for 100 Days of Keto! What better way to get ready for the 100 Days of Keto Challenge other than a Keto Meal Plan?
So first things first — this Easy Keto Diet Meal plan DOES NOT have Ketogenic macros and you do not need to track on Keto with this meal plan. This plan gives you an idea on what to eat on Keto. Feel free to arrange the meals/days as you see fit. Also, it depends what your goal is: Are you trying to lose weight or gain weight?
Definitely be mindful of your portions while on this Ketogenic Meal Plan (especially if you’re trying to lose weight). Also I’d like to let all of you know that most of these do NOT have complicated Keto recipes.
Here’s why: I believe that a simple Ketogenic way of eating is the BEST way to learn how to do Keto. This Keto Meal Plan are for those who are just starting out with a Ketogenic Diet and don’t know what to eat.
It’s also for people who may have fallen off the wagon and want to try a Keto Diet again.
If you’re looking to spice up your Keto life or more complicated Keto recipes .. this is may not the guide for you. I wanted to make a simple, easy Keto Diet meal plan / Keto ideas that anyone can follow.
While it’s exciting that you can Ketofy many carb-laden foods, keeping it simple really helps you succeed on a Ketogenic diet.
Eating and making complicated Keto-foods can overwhelm you so my focus on this meal plan are simple foods / ingredients. I hope you enjoy this FREE 50-Day Beginner Keto Meal Plan and feel free to share.
I’ve included a 50 Days Keto Meal Plan, Snack Ideas, and Keto Drinks.
If you need a Ketogenic diet grocery list, here’s my Ultimate Ketogenic Diet Grocery List that you can download!
If you haven’t tried Keto yet and want to know how to get started, here’s my How To Start a Ketogenic Diet Plus Keto Beginner Tips.
ONE LAST THING — It took a lot thought and time to do this, so if you like this Ketogenic Diet Meal Plan, I have coupons that you can use on the products below that will give me a small percentage of the sale. Also, the ads on my site does keep my site running and helps me out too. So if you do visit my site, I’d appreciate it if you turn off the ad blockers & white-list my site. They do help me out in some way! Thank you so much for your support!
And now.. on to the list! YAY!
FAVORITE KETO PRODUCTS
These are featured in the Keto Meal Plan/Ideas list below. You don’t need these but they do help curb cravings for me 🙂
ChocZero – Sugar Free Chocolates, Keto Chocolate Bark, & Keto Syrups. I have been a fan of ChocZero since they first started. I love that they sweeten their chocolate with Monkfruit! Also, I use their keto syrups on everything!
PROMO CODE: KETOFYME for 10% OFF [ LINK ]
Lakanto Monkfruit Sweetener – Sugar Substitute made from Monkfruit. This is the only sugar substitute that I’ve been using for almost 3 years and prefer it over others.
PROMO CODE: KETOFYME for 20% OFF [ LINK ]
AlternaSweets Sugar Free Ketchup & BBQ Sauce
PROMO CODE: KETOFYME for 5% OFF [ LINK ]
Lolli’s Low Carb Granola / Cookie Clusters — Amazing low-carb granola!
PROMO CODE: KETOFYME for 10% OFF [ LINK ]
Keto Krate – My favorite Keto Subscription boxes for Keto Snacks! They have 2 different sized packages, pick which one works for you!
PROMO CODE: KETOFYME for 15% OFF [ LINK ]
Keto Delivered – One of my favorite Keto Subscription Boxes! It’s a mixture of Keto Artisan products and Keto snacks.
PROMO CODE: KETOFYME for 15% OFF [ LINK ]
NUSH Foods – Delicious 2-4 Net carb cakes! My favorite is Banana, Blueberry, and Pineapple Mango
PROMO CODE: KETOFYME for 10% OFF [ LINK ]
Keto Mojo – Ketone & Glucose Monitor – I use this every week!
PROMO CODE: KETOFYME for 15% OFF [ LINK ]
GOOD DEES – Keto Friendly Baking Mixes – Love her mixes!
PROMO CODE: KETOFYME for 10% OFF [ LINK ]
GROCERY ITEMS FROM KETO MEAL PLAN
Here are some of the grocery items that I use from the keto plan below:
LINK: Nutiva Refined Coconut Oil
LINK: Chosen Foods Avocado Oil
Ghirardelli Majestic Premium Cocoa Powder
Legendary Butter – Peanut Butter – No Sugar Added
Zero Carb Isopure Protein Powder
50 Day Ketogenic Diet Meal Plan
Snack Ideas are below!
Day 1
Breakfast: Bacon, Avocado, and Eggs
Lunch: Cobb Salad (lettuce, bacon, choice of protein, egg) + tomatoes & onions (optional) + Ranch Dressing
Dinner: Keto Salmon Teriyaki (recipe) with Roasted Low-Carb Vegetables
Day 2
Breakfast: Chia Seed Pudding (3 tbsp Chia Seeds + 3/4 cup Almond Milk or Coconut Milk + Sweetener of Choice (I use Lakanto — PROMO CODE: KETOFYME for 20% OFF ) – Soak overnight. Top off with SF Chocolate, Walnuts or Pecans, or ChocZero SF Syrup — Promo code: KETOFYME for 10% OFF at checkout!
Lunch: Protein Style Lettuce Wrapped Burger. I like it with Bacon 😀 – Use AlternaSweets Ketchup [ KETOFYME for 5% off during checkout ]
Dinner: Egg Roll in a Bowl
Day 3
Breakfast: Egg Ham Cups (Use a muffin tin: Lay the ham first, crack an egg, add green / red / yellow bell peppers, s+p, spices of choice. Bake at 400 for 12-15 minutes until cooked through)
Lunch: Chicken Soup : Almost any Chicken soup recipe will do that doesn’t call for flour or sugar — just don’t add the noodles. Feel free to add carrots if you think you’re cool with it. 😎
Dinner: Chicken Salad (Shredded Chicken, Mayo, Salt, Pepper, Hot Sauce (optional) ) on 90 Second Keto Bread
Day 4
Breakfast: Keto Sausage “Biscuit”: 90 Second Bread with Egg, Sausage, cheese and bacon
Lunch: Ham Lettuce Wraps: Deli Ham or choice of protein, Mayo, Cheese, tomato (optional)
Dinner: Keto Taco Salad: Ground Beef, Taco Seasoning (find one that doesn’t use a binder like cornstarch or make your own). Add toppings like: Guacamole, Avocado, Tomatoes, Onions, Sour Cream, Cheese.
Day 5
Breakfast: Chicken Salad Stuffed Avocado
Lunch: Protein Plate: Hard Boiled Eggs, Deli Ham, Cheddar or Mozzarella Cheese
Dinner: Pork Chops fried in Coconut Oil or Avocado Oil with Roasted Asparagus
Day 6
Breakfast: Omelette with Cheese, Spinach, Sausage
Lunch: Caesar Salad with Chicken or choice of Protein (ask for no croutons!)
Dinner: Steak with Sauteed Spinach or Bok Choy
Day 7
Breakfast: Cream Cheese Pancakes (1 oz Cream Cheese, 1 Egg, Dash of Cinammon — Blend till smooth. Fry it in Butter.) with ChocZero SF Syrup — Promo code: KETOFYME for 10% OFF at checkout!
Lunch: Roasted Chicken with Pesto & Zoodles or House Foods Shirataki Noodles
Dinner: Cheesy Chicken with Roasted Brussel Sprouts
Day 8
Breakfast: Scrambled Eggs with Cheese & Sausage (or Chorizo)
Lunch: Sausage with Roasted Bell Peppers with Pesto Zoodles or House Foods Shirataki Noodles (Cut up the sausage and saute it with bell peppers. Serve it with some zoodles and pesto — homemade or store bought)
Dinner: Keto Chili with Good Dees Keto Cornbread Mix (LINK – Promo code: KETOFYME for 15% off)
Day 9
Breakfast: Bacon & a side of low-carb vegetables (I love spinach with bacon!)
Lunch: Ham, Cheese, and Pickle roll ups & hard boiled eggs
Dinner: Pan Fried Shrimp in garlic butter with a side of low-carb vegetables (just a reminder that I do have a Ketogenic Diet Grocery List here!)
Day 10
Breakfast: Bacon & Egg muffins (In a bowl: Scramble eggs & add crumbled cooked bacon. Add spices that you like. Pour evenly in muffin tin and bake at 400 for 12-15 minutes or until egg is cooked through)
Lunch: Deviled Eggs topped with Bacon
Dinner: Creamy Garlic Mushroom Chicken
Day 11
Breakfast: Keto Avocado Smoothie: 1 Avocado, Handful of Ice, 1/4 Cup of Half & Half or Heavy Cream, 1/2 cup of Almond Milk, and Keto Lakanto Sweetener — PROMO CODE: KETOFYME for 20% OFF [ LINK ]. Blend until smooth. I like my smoothies thick (but feel free to add more Almond Milk to your liking).
Lunch: Tuna Salad with Flax Crackers (I love this Brand – Ella’s Flats)
Dinner: Bell Pepper stuffed with Sausage (or choice of protein) and Cheese
Day 12
Breakfast: Crispy Bacon topped with Peanut Butter & SF Chocolate Chips (this is an excellent combination)
Lunch: Cauliflower Chicken Bowl (Cooked Riced Cauliflower with Grilled Chicken or protein of choice, Salsa, Avocado, and Lemon Vinaigrette )
Dinner:Rotisserie Chicken (store bought is OK) with Keto Coleslaw.
Day 13
Breakfast: Soft/Hard Boiled Eggs with Sausage or Ham
Lunch: Keto Meat/Cheese/Veggie Plate — Here are some ideas: Mozzarella Cheese, Provolone, Pepper Jack, Deli Ham, Turkey, Roasted Chicken Breast, Roast Beef, Celery, Cucumbers.
Dinner: Keto Kung Pao Chicken
Day 14
Breakfast: Soft/Hard Boiled Eggs with Sausage or Ham
Lunch: Egg Salad with Flax Crackers (I love this Brand – Ella’s Flats) (Chopped up boiled eggs, mayo, salt, pepper, Dijon mustard)
Dinner: Grilled Chicken Salad with Lettuce, Spinach, Avocado, Cherry Tomatoes, Feta Cheese, Kalamata Olives with a basic Vinaigrette.
Day 15
Breakfast: Omelette with Cheese, Spinach, Sausage
Lunch: Antipasto Salad ( SLICED: Salami, Pepperoni, Pepperoncini, Provolone Cheese, Fresh Mozarella, Artichokes, Cherry Tomatoes, Kalamata Olives, chopped basil and topped off with Olive Oil & Red Wine dressing)
Dinner: Protein Style Lettuce Wrapped Beef/Chicken Burger with Bacon . No ketchup or special sauces – I like AlternaSweets Keto Ketchup [ KETOFYME for 5% off during checkout ]
Day 16
Breakfast: Scrambled Eggs with Bacon
Lunch: Chicken Stir fry with Broccoli (don’t use cornstarch to thicken — try Xanthan Gum instead or omit)
Dinner: Chicken Wings (if you make it at home — use coconut oil or avocado and of course, don’t use flour) Serve with Ranch Dressing
Day 17
Breakfast: Keto Sausage “Biscuit”: 90 Second Bread with Egg, Sausage, cheese and bacon
Lunch: Asian Salmon Salad (Grilled Salmon, Shredded Lettuce, Cucumbers, Red Bell Peppers, Thai Basil, and Sesame Dressing)
Dinner: Chicken Wings (if you make it at home — use coconut oil or avocado and of course, don’t use flour) Serve with Ranch Dressing
Day 18
Breakfast: Keto Avocado Bacon Boats ( Slice the avocado, remove the pit, and flesh out some of the avocado. Crack an egg in the middle and top it off with cooked bacon. Bake for 15-20 mins or until egg is cooked to your liking).
Lunch: Keto Salmon Cakes (recipe)
Dinner: Keto Cheese Shell Tacos with Ground Beef or protein of choice (recipe)
Day 19
Breakfast: Keto Chocolate Mug Cake (feel free to google this, there are so many varieties!) My favorite one is this: 1 tbsp Almond Flour, 1 tbsp butter, 2 tbsp of Lakanto Keto Sweetener ( PROMO CODE: KETOFYME for 20% OFF [ LINK ] ), 1 Egg, 1 tbsp Cocoa Powder, 1/4 tsp Baking Powder. Mix and microwave for 1 minute.
Lunch: Easy Keto Jalapeno Poppers (Slice Jalapeno in half and remove seeds and place on baking sheet. Fill with cream cheese and wrap in bacon. Bake at 375 degrees for 30 mins or until bacon is cooked to your liking)
Dinner: Keto Spaghetti with Zoodles or House Foods Shirataki Noodles (I found that Rao’s Homemade has the least amount of Sugar)
Day 20
Breakfast: Keto Strawberry Smoothie: Handful of Strawberries, Handful of Ice, 1/4 Cup of Half & Half or Heavy Cream, 1/2 cup of Almond Milk, and Keto Lakanto Sweetener ( PROMO CODE: KETOFYME for 20% OFF [ LINK ] ). Blend until smooth. Top it off with some ChocZero Keto Strawberry Syrup ( Promo code: KETOFYME for 10% OFF at checkout! ) or Keto Chocolate Syrup! BTW – I like my smoothies thick (but feel free to add more Almond Milk to your liking).
Lunch: Fat Head Keto Pizza (google any fat-head recipe) . I like to top mine off with pepperoni, sausage, olives, and green bell peppers
Dinner: Caesar Salad with Chicken or choice of Protein (ask for no croutons!)
Day 21
Breakfast: Simple BAE ( Bacon, Avocado, Eggs)
Lunch: Protein Plate: Hard Boiled Eggs, Deli Ham, Cheddar or Mozzarella Cheese
Dinner: Keto Zero Carbs Chicken Tenders (Slice Chicken Breast thinly and use crushed pork rinds instead of flour). Dip with Ranch, Keto BBQ Sauce, or AlternaSweets Ketchup [ KETOFYME for 5% off during checkout ]
Day 22
Breakfast: Keto Hot Breakfast “Oatmeal”
Lunch: Sausage with Cabbage “Noddles” (Use any sausage you like and slice the cabbage thinly and saute). Top with hot sauce (optional)
Dinner: Broiled Salmon with low-carb vegetables
Day 23
Breakfast: Sausage Patties & Scrambled Eggs
Lunch: Low Carb Tortilla Wrap (or lettuce wrap) with Ham or protein of choice, mayo, lettuce, avocado.
Dinner: Eggplant Keto Lasagna ( Use any lasagna recipe without sugar and swap out the noodles with Eggplant.)
Day 24
Breakfast: Sausage Patties & Scrambled Eggs
Lunch: Southwestern Chicken Salad: Grilled Chicken, Lettuce, Salsa, Mozzarella Cheese, Avocado and Sour Cream with Southwest Ranch Dressing (I like this one).
Dinner: Pan fried Fish (cod, halibut, salmon) with Fried Garlic Cauli Rice.
Day 25
Breakfast: Sauteed Zucchini & Sausages
Lunch: Chicken Teriyaki & Low-Carb Roasted Vegetables
Dinner: Ground Chicken with Sauteed Kale and Bell Peppers
Day 26
Breakfast: Keto Cream Cheese Pancakes with Sugar-Free Chocolate Chips
Lunch: Chicken Salad Lettuce Wraps
Dinner: Salmon Sliders (Try it with my salmon recipe + Tomato + pickles + 90 Second Keto Bread)
Day 27
Breakfast: Bacon & Egg muffins (In a bowl: Scramble eggs & add crumbled cooked bacon. Add spices that you like. Pour evenly in muffin tin and bake at 400 for 12-15 minutes or until egg is cooked through)
Lunch: Buffalo Chicken Salad (you can try these with Celery sticks, flax seed crackers or pork rinds!) (I love this Brand – Ella’s Flats)
Dinner: Keto Taco Salad (with chicken or ground beef). For crunch, I like to use Whisps or Parm Crisps.
Day 28
Breakfast: Keto Chocolate Chia Seed Pudding topped with ChocZero SF Syrup — Promo code: KETOFYME for 10% OFF at checkout!
Lunch: Chicken Keto Quesadillas (I like to use shredded rotisserie chicken and sandwich it between 2 layers of cheese!)
Dinner: Keto Chili with 90 second bread or Good Dees Keto Cornbread Mix (LINK – Promo code: KETOFYME for 15% off)
Day 29
Breakfast: Keto Quiche (instead of flour pastry, you can use fat head dough or make it crustless)
Lunch: Italian Salami Chopped Salad (with Italian dressing)
Dinner: Keto Spaghetti with Meatballs (as always, use a tomato sauce with the least amount of sugar. This is what I use)
Day 30
Breakfast: Keto Friendly Yogurt with berries & Walnuts
Lunch: Tuna Salad with Pico de Gallo & Cucumbers
Dinner: Chicken Stir Fry with Baby Bok Choy
Day 31
Breakfast: Keto Breakfast Burrito / Bowl (use a low carb tortilla or eat it without)
Lunch: Bacon Wrapped Mozzarella Cheese or Halloumi Cheese (great for grilling!)
Dinner: Chicken Broccoli Stir Fry with Shirataki Noodles
Day 32
Breakfast: Keto Cream Cheese Pancakes with a side of bacon
Lunch: Cauliflower Shrimp Fried Rice (recipe)
Dinner: Chicken Alfredo with Broccoli (you can use Zoodles or House Foods Shirataki Noodles )
Day 33
Breakfast: Hotdogs wrapped in Fat Head Dough dipped in AlternaSweets Ketchup [ KETOFYME for 5% off during checkout ]
Lunch: Snack plate: Pickles, Deli Ham / Turkey / Chicken, Red Bell Peppers, Flax Crackers, Cheese. (I love this Brand – Ella’s Flats)
Dinner: Pork Sausage Egg Roll in a Bowl
Day 34
Breakfast: Keto Cream Cheese Pancakes layered with Peanut Butter or Almond Butter. Drizzle ChocZero SF Syrup — Promo code: KETOFYME for 10% OFF at checkout!
Lunch: Snack plate: Pickles, Deli Ham / Turkey / Chicken, Red Bell Peppers, Flax Crackers, Cheese. (I love this Brand – Ella’s Flats)
Dinner: Pork Sausage Egg Roll in a Bowl
Day 35
Breakfast: Fried Eggs & Bacon
Lunch:
Dinner: Stuffed Poblano Peppers with Sausage (or choice of protein) and Cheese
Day 36
Breakfast: Keto Granola ( I love this brand!)
Lunch: Lemon Pepper Chicken Wings
Dinner: Grilled Chicken with a side of Roasted Asparagus & Sauteed Spinach
Day 37
Breakfast: Low Carb Breakfast Tortilla Wrap with Sausage, Eggs, and Cheese
Lunch: Keto Egg Loaf with ChocZero SF Syrup — Promo code: KETOFYME for 10% OFF at checkout!
Dinner: Fat Head Chicken Pizza
Day 38
Breakfast: Keto Chaffle (sooo many varieties of this on Google!)
Lunch: Keto Fritata with Spinach
Dinner: Bacon Wrapped Shrimp dipped in Marinara Sauce or Ranch
Day 39
Breakfast: Keto Savory Cauliflower Cheese Waffles (Riced Cauliflower, Mozarella, Cheddar Cheese, and Egg. I like to add bacon and spinach to this too! Use your waffle maker! )
Lunch: Lettuce Wrapped Turkey BLT
Dinner: Zucchini Pizza Boats (cut the zucchini in half, core out the inside and add tomato sauce, pepperoni and cheese and bake for 20-25 minutes or until the zucchini is cooked through).
Day 39
Breakfast: Keto Savory Cauliflower Cheese Waffles (Riced Cauliflower, Mozzarella, Cheddar Cheese, and Egg. I like to add bacon and spinach to this too! Use your waffle maker! )
Lunch: Lettuce Wrapped Turkey BLT
Dinner: Zucchini Pizza Boats (Cut a zucchini in half, core out the inside and add tomato sauce, pepperoni and cheese and bake for 20-25 minutes or until the zucchini is cooked through).
Day 40
Breakfast: Cheese Crisps (using this recipe) with Chicken Salad
Lunch: Almond & Parmesan Crusted Keto Chicken Tenders (Use Almond Flour or almond meal and dredge the chicken. You can also use Crushed Pork Rinds!)
Dinner: Tuna Patties (1-2 Cans of Tuna, Onions, Green Bell Peppers, Dijon Mustard, Lemon Juice, Lemon Zest, 2 Eggs. Form it into a patty and fry it up with Coconut Oil or Avocado Oil).
Day 40
Breakfast: Cheese Crisps (using this recipe) with Chicken Salad
Lunch: Almond & Parmesan Crusted Keto Chicken Tenders (Use Almond Flour or almond meal and dredge the chicken. You can also use Crushed Pork Rinds!)
Dinner: Tuna Patties (1-2 Cans of Tuna, Onions, Green Bell Peppers, Dijon Mustard, Lemon Juice, Lemon Zest, 2 Eggs. Form it into a patty and fry it up with Coconut Oil or Avocado Oil).
Day 41
Breakfast: Keto Cream Cheese Pancakes with Strawberry Jam & ChocZero Strawberry Syrup ( ChocZero SF Syrup — Promo code: KETOFYME for 10% OFF at checkout! )
Lunch: Stuffed Jalapeno Peppers with Ground Beef (same concept as Jalapeno Poppers, but use cooked ground beef and bake it for 20-30 mins)
Dinner: Roasted Brussel Sprouts with Bacon & Pan Fried Salmon
Day 42
Breakfast: Sausage Patties & Omelette
Lunch: Eggs, Almonds & Pepperoni Wrapped Mozzarella Cheese
Dinner: Fried Cheese Wrap with Pepperoni and Bacon (I fried up some cheddar cheese in a skillet, added some pepperoni and tomato sauce and more cheese on top. Flipped it until both sides are crispy.)
Day 43
Breakfast: Avocado with Bacon & Eggs
Lunch: Lettuce Wrapped Sub Sandwich (Choice of protein, low-carb vegetables and keto condiments)
Dinner: Chicken Bacon Ranch Club Salad (Lettuce, Grilled Chicken, Tomatoes, Cucumbers, Cheese, Bacon with Ranch Dressing)
Day 43
Breakfast: Breakfast Skillet (scrambled eggs with low-carb vegetables. Try swapping potatoes with roasted radish)
Lunch: Antipasto Salad
Dinner: Fried Chicken (Use crushed pork rinds or protein powder!)
Day 44
Breakfast: Breakfast Skillet (scrambled eggs with low-carb vegetables. Try swapping potatoes with roasted radish)
Lunch: Lettuce Wrapped Turkey Sub (just sub out the bread!)
Dinner: Crispy Chicken Thighs (a la Nom Nom Paleo)
Day 45
Breakfast: Corned Beef Hash (use radish instead of potatoes or just omit) with Eggs
Lunch: Keto Chili with 90 Second Bread
Dinner: BBQ Ribs with AlternaSweets BBQ Sauce [ KETOFYME for 5% off during checkout ]
Day 46
Breakfast: Pizza Omelette (I just add pepperoni in the omelette)
Lunch: Chicken Teriyaki & Cauliflower Rice
Dinner: Sauteed Shrimp with Garlic & Butter
Day 47
Breakfast: Vanilla Chia Seed Pudding with Lakanto Sweetener and berries ( PROMO CODE: KETOFYME for 20% OFF [ LINK ] )
Lunch: Beef Broccoli (with no sugar)
Dinner: Keto Salmon Teriyaki & Roasted Brussel Sprouts
Day 48
Breakfast: Fat Head Low Carb bagels
Lunch: Avocado & Cucumber Salad (diced avocado, cucumbers, cilantro, salt, and lime juice). I like eating this with flax crackers. (I love this Brand – Ella’s Flats)
Dinner: Sauteed Zucchini in butter & garlic with Shrimp
Day 49
Breakfast: Crispy Bacon topped with Almond Butter & Sugar-Free Jam
Lunch: Egg Salad with Flax Crackers
Dinner: Protein Style Lettuce Wrapped Beef/Chicken Burger with Bacon. No ketchup or special sauces – I like AlternaSweets Keto Ketchup. [ KETOFYME for 5% off during checkout ]
Day 50
Breakfast: Keto Avocado Smoothie
Lunch: Egg Salad with Flax Crackers (I love this Brand – Ella’s Flats)
Dinner: Grilled Chicken or Roast Beef Salad with Lettuce, Spinach, Avocado, Cherry Tomatoes, Feta Cheese, Kalamata Olives with a basic Vinaigrette.
WHAT TO DRINK ON KETO
Basically if you avoid sugar of any kind (including naturally occurring fruit sugars, honey, agave, etc) you should be able to drink it on Keto. Take a look at the Nutrition Info under “Total Sugars” or “Added Sugars” and make sure there’s no sugar. Here’s a list of drinks you can have on Keto (excluding alcohol! :D)
- Water (OF COURSE)
- Plain Drip Black Coffee (feel free to add half & half, heavy cream, coconut milk, or almond milk — just make sure it’s unsweetened)
- Unsweetened Tea
- Diet Soda / Coke Zero ** in moderation and honestly “moderation” depends on you.
- Cold Brew Coffee
- Powerade Zero – if you’re in a pinch, this is great.
- Sparkling Water
- Cafe Americano (has around 4g carbs though but delicious)
- Bone Broth
- Unsweetened Almond Milk
- Unsweetened Coconut Milk
- Unsweetened Macadamia Milk
- Sugar-Free Energy Drinks ** in moderation (Bang, Rockstar Zero, Monster Zero)
- Matcha Latte (use almond milk and make sure Matcha is unsweetened)
- Flavored Water Enhancers (Mio, Crystal Light and the like)
KETO SNACK IDEAS
Here are some Keto Diet Snack ideas that you can try with this meal plan!
- Pork Rinds
- Fat Bombs
- Bacon Chips
- Flax Seed Crackers
- Chia Seed Crackers
- Almonds
- Low Carb Granola – I love Lolli’s! PROMO CODE: KETOFYME for 10% OFF [ LINK ]
- Macadamia Nuts
- Sugar Free Chocolate — My favorite is ChocZero – PROMO CODE: KETOFYME for 10% OFF [ LINK ]
- Dark Chocolate
- Olives
- Sugar Free Jello
- Avocados
- Parmesan Chips
- Beef Jerky
- Beef Sticks
- Hard Boiled Eggs
- Pickles
- Blackberries with SF Chocolate
- Pumpkin Seeds
- Sunflower Seeds
- Pistachios
- Nut Butters
- Coconut Chips (sugar free!)
- Fat Head Crackers with Tuna Salad
- Low Carb Ice Cream
- Strawberries
- Salami
- Roll Ups (ham, turkey, etc)
- Quest Bars
- Quest Chips
- Cheese Crisps
- Moon Cheese
- Raspberries
- Pepperoni Chips
- Full-Fat Yogurt
And that’s it! I hope you guys enjoyed this Free 50-Day Ketogenic Diet plan. I hope it gave you some ideas on how to start Keto. Let me know if I missed anything or if you liked this, let me know below!
10 comments
This is awesome! Starting my 100 days of keto tomorrow and this mesl plan will be a great help! Is there a downloadable version? Thank you for all you do!
You’re welcome! And not right now — will come soon.
Starting Keto to lower my blood sugar too.
I will keep you update on how I am doing.
Thank you so much for the information and incentive
You’re welcome and good luck!
Thank you so much I’ve been struggling for meal inspiration and you’ve given me loads of ideas 😊
You’re welcome!!
Thank you SO MUCH! This was a lot of work and for you to pass along for free is pretty amazing!!
I’m glad you like it and you’re so welcome!
I really appreciate you doing what you have done. This information is amazing and I hope to use it to bring my b/s numbers down also. I realize while it is high, it is doing silent damage to my body! Congrats to you for being successful in turning your numbers around.
You are so welcome! Thank you for visiting and I’m glad this helps you!