Keto

Keto Diet Meal Plan Menu Starting 4.23.18

Our Keto meal plan menu changes every week. Below is the current week’s menu.

Monday
Breakfast
Ground Beef Mushroom & Swiss Scramble
Lunch
Tex Mex Salad with Shredded Chicken, Rainbow Peppers, Yellow Grape Tomato, Cilantro Lime Dressing
Dinner
Parmesan Crusted Salmon with Baby Spinach & Zucchini Noodles
Snack
Crudité with Peanut Satay

Tuesday
Breakfast
Bacon Gouda Eggs Cups
Lunch
Keto Meatloaf with Roasted Cauliflower & Wilted Greens
Dinner
Jerk Chicken with Calabaza Mash & Watercress
Snack
Chocolate Mousse Fat Bombs

Wednesday
Breakfast
Denver Omelet Casserole
Lunch
Loaded Salad with Chicken, Brussels Sprouts, Peccorino Romano Dressing
Dinner
Bang Bang Shrimp with Spaghetti Squash & Bok Choy
Snack
Zucchini Cloud “Bread”

Thursday
Breakfast
Scrambled Eggs with Pancetta
Lunch
Steak with Garlic Aioli, Grilled Asparagus & Kale
Dinner
Herbed Chicken with Truffle Aioli, Braised Red Cabbage, Mushrooms
Snack
Baba Ghanoush with Seasonal Veggies

Friday
Breakfast
Bacon Cheese Burger Omelet
Lunch
Naked Chicken Fajitas with Cauli-Rice, Avocado Crème
Dinner
Chef’s Choice
Snack
Italian Antipasti

The “keto” diet is experiencing a surge in popularity its ability to promote weight loss, and boost energy. The goal of a ketogenic diet is simple, to get your body to burn fat for energy all day long.
The low-carb, high-fat diet — which first became popular in the 1920s as a treatment for epilepsy and diabetes.

The Diet forces the body to burn fat all day long. Following a traditional Western diet means the body sources its fuel from carbohydrates. The ketogenic diet takes an entirely different approach. “You’re taking carbohydrates out of the equation, and the body kind of pauses and says, ‘Okay, I don’t have any sugar. What am I supposed to run off of?'” says Pamela Nisevich Bede, R.D., a dietitian with EAS Sports Nutrition. The answer? Fat! (Or, more specifically, ketone bodies, which are substances the body produces when it sources energy from fat rather than glucose.)

What is the Keto Diet?
Atkins on Steroids Like the keto diet, the Atkins diet restricts carb consumption to 20 to 25 grams a day during an introductory phase, then ramps up to 80 to 100 grams a day. So Atkins is less strict than the keto diet —thus some have called it “Atkins on steroids.”

The keto diet involves eating a lot more fat, often lowering your protein intake and reducing your carbohydrate intake to minimal amounts. In other words it’s not ‘low-carb’ which involves cutting out breads, pasta, rice, potatoes etc – it goes a step further. For example, if you usually eat scrambled eggs on toast for breakfast, a ‘low-carb diet’ would usually mean reducing the bread from two to one slices. A keto diet would involve eating no bread, and using a lot of oil or butter to scramble the eggs in.

Adherents of the keto diet fill up on healthy fats — like cheese, nuts, avocado, eggs, and butter — as well as leafy greens and animal protein. The body switches from burning carbs to burning fat as its primary fuel source, a process known as ketosis, which gives the diet its name.

Usually the body uses convert the body’s primary fuel supply from sugar to fat. Fat is converted into ketones which are very efficient for energy production while also limiting metabolic waste that contributes to inflammation.