Our Keto meal plan menu changes every week. Below is the current week’s menu.
Scramble with Ground Beef, Mushrooms & Cheddar
Cobb Salad with Chicken, Yellow Tomato, Bacon, Hard Boiled Eggs, Avocado Dressing
Parmesan Crusted Salmon with Arugula
Peanut Butter “Fudge”
Chorizo & Queso Fresco Omelet
Asian Cabbage Stir Fry with Wasabi Aioli
Chicken Tenders with Special Sauce & Braised Swiss Chard
Celery Sticks with Greek Goddess Dip
Keto Breakfast “Porridge”
Smoky Dill Shrimp Salad with Yellow Tomato, Cucumber & Spinach
Bangers & Cauliflower Mash
Deconstructed Caprese Salad
Casserole with Ground Pork
Chicken Alfredo with Zucchini Noodles
Steak with Asian Nut Sauce & Chinese Broccoli
Scrambled Eggs with Yellow Squash Fritters
Steak & Kale Salad with Shaved Brussels Sprouts, Blue Cheese Dressing
Chicken Paprika with Summer Vegetable Medley
Cuban Sandwich on a Stick
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.