The ketogenic diet, also known as the keto diet, is a meal plan that has gained popularity for its potential health benefits, including weight loss and increased energy levels.
The central element of the keto diet is to limit the intake of carbohydrates and increase the amount of fat, which leads to a state of ketosis. In this state, the body burns fat as its main source of energy, and ketones become an alternative fuel for the brain and body. By focusing on low-carb diets, keto lunches should be well-balanced, full of healthy fats and plenty of protein.
What should keto meals include?
Keto meals should consist mostly of fat, moderate amounts of protein, and low-carb vegetables. Here are a few key elements to include in keto meals::
- Healthy fats. Fats should be the main component of a keto lunch. Let's choose healthy sources of fat, such as coconut oil, clarified butter, olive oil, avocado, nuts, chia seeds, hemp seeds, and cold-pressed vegetable oils.
- Moderate amounts of protein. Protein is important for maintaining muscle and overall body function, but excessive protein intake can affect the body's glucose production. So, let's choose moderate amounts of protein from sources like poultry, meat, fish, tofu, cheese, and eggs.
- Low-carb vegetables. Vegetables are a rich source of vitamins, minerals, and fiber. Let's choose low-carb vegetables like broccoli, cauliflower, spinach, arugula, pepper, cucumber, tomatoes, avocado, and zucchini.
- Low-carb dairy products. If we like dairy products, let's choose low-carb foods like cheese, Greek yogurt, or almond milk.
What to buy for dinner with the keto diet?
When starting keto cooking, you should stock up in advance on such products as avocado, butter or coconut oil, Coconut milk, nuts – they will definitely come in handy in the kitchen.
As for that unfortunate avocado ... It is a valuable ingredient because of its high content of healthy fats, fiber, and other nutrients. However, if you are not a fan of avocado or want to replace it for some reason, there are several alternative ingredients that can perform similar functions in the keto diet. This is, for example:
- Nuts: Nuts such as walnuts, almonds, cashews, or macadamia nuts are an excellent source of healthy fats, protein, and fiber. You can eat them raw as a snack, add them to salads, or use them as peanut butter.
- Almond Oil: Almond oil is a delicious alternative to avocado, which contains fat and protein. You can spread them on keto bread or use them as a smoothie filling.
- Cheeses: Cheeses such as yellow cheese, blue cheese, feta or goat cheese contain both fat and protein, making them a good choice for a ketogenic diet. You can use them in a variety of dishes, such as omelets, salads, or casseroles.
3 Proven Keto Dinner Recipes
Below are 3 examples of proven keto-friendly lunch recipes. We recommend that you change them to suit your tastes - just follow the general rules of food composition in the ketogenic diet.
For starters, something with chicken:
Fried chicken breast with garlic butter and vegetables
Please note that you will need an oven and a baking tray.
Ingredients:
* 2 chicken fillets * 2 tablespoons butter
* 2 garlic cloves, chopped (you can also pass them through the press)
* Pinch of salt and pepper
* Favorite low-carb vegetables (such as broccoli, cauliflower, asparagus)
Cooking method:
1. Preheat the oven to 200°C.
2. In a frying pan, melt the butter, add the minced garlic, salt and pepper.
3. Add the chicken fillet to the pan and saute on both sides.
4. Transfer the chicken to a baking sheet and add the vegetables around.
5. Pour the butter and garlic over the chicken and vegetables.
6. Bake in the preheated oven for about 20-25 minutes, until the chicken is well done and the vegetables are tender.
Tuna and avocado salad
Another offer, this time starring tuna, and of course, avocado! Fast, delicious and to the point.
Ingredients:
1. 1 can tuna in water, strain
2. 1 avocado, diced
3. A few lettuce leaves
4. 1 tablespoon olive oil
5. Juice of half a lime
6. Salt and pepper to taste
Cooking method:
1.In a large bowl, combine tuna, avocado, and lettuce.
2. In a separate bowl, make a sauce of olive oil, lime juice, salt and pepper.
3. Pour the sauce over the salad and mix gently.
Casserole with minced meat, broccoli and cheese sauce
Finally, the option with minced meat-pork, beef, if desired.
Attention, because you will need the oven and casserole again!
Ingredients:
* 500 g minced meat (beef, pork, chicken)
* 1 head of soft-boiled broccoli
* 1 tablespoon butter or coconut oil
* 1 onion, chopped
* 200 ml of lipstick cream
* 100 g grated yellow cheese
* Salt and pepper to taste
Cooking method:
1. Preheat the oven to 200°C.
2.In a large skillet, melt the butter or coconut oil and saute the onion.
3. Add the minced meat to the pan and cook until tender.
4. In a large bowl, combine the minced meat with the cooked broccoli.
5. In a separate saucepan, heat the fudge cream, add the yellow cheese, and stir until the cheese melts and the sauce thickens.
6. Pour the cheese sauce over the meat and broccoli.
7. Transfer the casserole dish to a baking sheet.
8. Bake in the preheated oven for about 15-20 minutes, until the cheese is lightly browned.
What should you avoid in the keto diet?
Here list of foods that should be restricted in the ketogenic diet, and some of them you can opt out of:
1. High-Carb Cereals: Complex carbohydrates such as bread, pasta, rice, oatmeal, and whole-grain cereals are rich in starch and should be restricted. This does not mean total annihilation!
2. Sweets and sweetened foods-this is probably understood by yourself. We avoid it as much as we can.
3. High-Carb vegetables: Some vegetables, such as potatoes, carrots, and beets, have a much higher carb content and should be restricted.
4. High-sugar Fruits: Some fruits, such as bananas, grapes, figs, and apricots, are high in sugar and should be consumed in moderation.
Resume
The ketogenic diet can be beneficial for many people because of its potential health and weight loss benefits. However, it's always a good idea to take care of balanced and varied keto meals that provide all the necessary nutrients, while avoiding high-carb foods. Let's choose healthy sources of fat, moderate amounts of protein, and nutrient-rich vegetables to help us maintain adequate energy levels and a healthy lifestyle. With the keto lunch recipes above, we can enjoy delicious and satisfying meals that fit perfectly into a ketogenic diet.
