When you start a diet, it’s best to seek the advice of a doctor or a certified personal trainer with knowledge of nutrition.
It’s also never a bad idea to consult your doctor first to learn everything you need to know about your body. If you are taking medication, you should consult your doctor if there are any side effects of the ketogenic diet.
Finally, in my experience, the ketogenic diet may be a little more expensive than the normal diet. Make sure your budget allows this. There’s no point in “spending too much”; Look for alternatives online, but start the ketogenic diet when you’re mentally and financially ready.
As a keto beginner, I know that meal planning ahead of time has helped me on my journey.
Here I explain step by step how I prepare my keto breakfast, lunch and dinner. If it worked for me, as a complete keto newbie, I think it will work for anyone who wants to try this way of eating.
Breakfast
- Keto Coffee: I replaced my usual homemade almond and coconut milk with coffee, which I put in a spoon with a tablespoon of grass-fed butter and coconut oil until it reached a frothy and creamy consistency.
- Cheese and Vegetable Frittata: I will be dividing this frittata into 10 pieces for breakfast throughout the week.
Lunch
- Mixed snacks: tuna salad, smoked salmon sauce, buffalo chicken nuggets, quick egg, Babibel cheese, sliced cheddar cheese, gherkins, broccoli slices, spinach, hazelnuts.
Dinner
- Perfect salmon baked with olive oil and herbs, served with zucchini sautéed in grass-fed butter or zucchini shaped into a spiral and flavored with herbs and olive oil. I cut the salmon recipe by 1 1/2 to make sure I had enough for dinner and lunch.
- Buffalo chicken with roasted broccoli. I like lean chicken, chicken thighs instead of chicken, so I use that for chicken bites.
- Tuna melts in blueberry keto bread in 90 seconds.
Breakfast
For my keto breakfast coffee, I brew a cup of coffee every evening and put the butter bowl, coconut jar, and spoon next to the coffee maker and razor so I don’t have to go out into the woods every morning. Using a coffee grinder to prepare this coffee creates a beautiful, creamy cup suitable for additional dishes. Every morning we heat a piece of cheese and veggie frittata in the microwave (it only takes 30 seconds).
Lunch
Lunch is a simple mixture of cheese, vegetables, nuts, boiled eggs, seafood or chicken. There’s enough variety in the mix to keep you entertained all week.
Dinner
I will grill a large batch of salmon for dinner on Monday and save the leftovers with smoked salmon sauce for dinner on Wednesday. My husband loves hot fish and chicken thighs, so putting chicken on Tuesday was a no-brainer (and a great way to keep it on board without bread). I’ll serve zucchini sautéed in grass-fed butter or spiralized with salmon, and we’ll have grilled broccoli on chicken night. Friday dinner was melted tuna on keto bread with the first fruit of the week: 1/4 cup blueberries.
If you want to learn about keto, I hope this program will give you the motivation and tools to succeed. I’d love to hear about the keto diet you rely on and how you eat to stay on track.