Keto Diet Meal Plan Menu Starting 3.18.19

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

MONDAY
Breakfast
Bacon Lettuce, Tomato Scramble
Lunch
Thai Shrimp Salad with Tamari Lime Peanut Dressing
Dinner
Chimichurri Chicken Thighs with Jumbo Asparagus & Grilled Eggplant
Snack
Flour Free Focaccia Sticks

TUESDAY
Breakfast
Denver Omelet Casserole
Lunch
Chicken Chop Chop with Cauli-Rice, Sautéed Peppers, Curry Mustard Sauce, Bed of Baby Arugula
Dinner
Meatballs withBlue Cheese Sauce & Braised Red Cabbage
Snack
Cinnamon Pecan Keto Bread

WEDNESDAY
Breakfast
Chorizo Scramble with Avocado Crème
Lunch
Buffalo Ranch Chicken Salad
Dinner
Churrasco with Brussels & Collard Greens
Snack
Raspberry Cheesecake Fat Bombs

THURSDAY
Breakfast
Fruit-free Banana Cloud Bread with Egg Salad
Lunch
Sundried Tomato Basil Zucchini Noodles with Chicken Thighs
Dinner
Turkey Taco Skillet
Snack
Asiago Sour Cream Dip with Parmesan Crisps

FRIDAY
Breakfast
Chef’s Choice
Lunch
Lamb Burger with Eggplant, Grilled Vegetables & Creamy Feta Sauce
Dinner
Lemon Chicken with Blistered Green Beans
Snack
Pepperoni Pizza Dip with Parmesan Crips

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.