People usually mention the word "keto diet" when discussing weight loss or dieting. This is because keto diets are popular for improving health and promoting weight loss.

In fact, it has been shown in research to help you lose fat and improve certain health conditions like type 2 diabetes.

This article provides you with a free keto diet meal plan and menu that actually work.

What is keto diet?

Essentially, the keto diet involves consuming a limited amount of carbs (50 grams or less) and more fats, and moderate amounts of protein.

Carb intake is typically reduced to 20 to 50 grams per day on the keto diet. It does, however, also have looser versions.

In replacement for most of your carbs, you should consume fat, which provides about 75% of your daily calorie intake. Carbohydrates and proteins should make up 5% and 10-30%, respectively.

The keto diet forces your body to utilize fats as its main source of energy instead of glucose—this process is known as ketosis.

During this process, your body uses the molecules called ketones, which are released by the liver from fats when there is no sufficient amount of glucose, as an alternative source of fuel.

Although fat has high-calorie content, low-carb, fat-rich diets have been found in research to be more effective when it comes to weight loss compared with a low fat diet.

What’s more, keto diets increase satiety and reduce hunger, which can help when your ultimate goal is to lose weight.

Keto Diet for Beginners

Transitioning to a very low-carb, moderate-protein, and fat-rich diet does not have to be an uphill battle.

Your focus is more on increasing your fat and protein intake while limiting your carb intake to get into and stay in a state of ketosis.

Achieving the ketosis state is not one-size-fits-all. Some people might achieve ketosis by limiting their carb intake to 20 grams per day, while others may be successful with a much higher intake of carbs.

Generally, it can be easier for you to achieve and remain in a state of ketosis when your carb intake is lower. Thus, avoiding carb-rich items and sticking to keto-friendly foods is the best way to achieve weight loss on a keto diet.

Keto Diet Foods

Keto meals and snacks should include the following foods:

Fatty fish: wild-caught salmon, and mackerel

Meat: venison, pork, grass-fed beef, organ meats, and bison

Eggs: preferably pastured, organic whole eggs

Non-starchy vegetables: leafy greens, broccoli, mushrooms, peppers, and tomatoes

Poultry: turkey and chicken

Full-fat dairies: cream, yogurt, and butter

Full-fat cheese: goat cheese, cheddar, mozzarella, and brie

Nuts and seeds: almonds, macadamia nuts, walnuts, peanuts, pumpkin seeds, and flaxseeds

Nut butter: cashew butter, almond, natural peanut

Healthy fats: coconut oil, coconut butter, avocado oil, olive oil, and sesame oil

Avocados, preferably whole avocados to be added to your keto meals or snacks

Condiments: lemon juice, vinegar, pepper, salt, fresh herbs, and spices

Foods to Avoid on a Keto Diet

Keto meals and snacks should not include high-carb foods.

Sugary foods: sugar, agave syrup, maple syrup, coconut sugar, ice cream, canned fruit, and candies

Bread and baked goods: whole-wheat bread, white bread, doughnuts, rolls, crackers, and cookies

Sweetened beverages: fruit drinks, sweetened teas, sweetened water, energy drinks, sports drinks, and soda

Pasta: noodles, penne, lasagna, macaroni, ravioli, linguine, rigatoni, and spaghetti

Grains and grain products: oatmeal, brown rice, popcorn, breakfast cereals, wheat, and tortillas

Starchy vegetables: potatoes, sweet potatoes, corn, peas, winter squash, and butternut

Beans and legumes: clover, alfalfa, beans, chickpeas, lupins, mesquite, peanuts, soybeans, tamarind, lentils, and kidney beans

Fruit: grapes, bananas, citrus, and pineapple (but low-glycemic fruits like berries can be eaten in limited amounts)

High-carb sauces: sugary salad dressings, dipping sauces, and barbecue sauce

Certain alcoholic beverages: sugary mixed drinks and beer

Although a keto diet limits carb intake, low-glycemic fruits like berries can be included in your meals or snacks in limited amounts so long as you’re maintaining a keto-friendly macronutrient range.

Be sure to only consume healthy food sources and avoid unhealthy fats and processed items such as the following.

Processed foods: processed meats, fast food, and packaged foods

Diet foods: preservatives, sweeteners, and foods that contain artificial colors

Unhealthy fats: shortening, vegetable oils (corn oil and canola), and margarine

Keto beverages

Sugary drinks like juice and soda contain sugar, which can cause various health conditions like diabetes and obesity. The keto diet restricts high-carb drinks, such as the following:

Water

Sparkling water

Unsweetened green tea

Free keto diet plan

Here's a free keto diet plan for 7 days, providing < 50 grams of total carbs per day. The keto meals or keto recipes provided herein are not something that's written on stone. You can always change it to fit your dietary needs.

Monday

• Breakfast: Baked avocado eggs
• Lunch: Chicken Caesar salad
• Dinner: Pork chops with vegetables

Tuesday

• Breakfast: Two pastured butter-fried eggs served with sautéed greens
• Lunch: A no-bun grass-fed burger topped with cheese and avocado atop a bed of greens
• Dinner: Pork chops with green beans sautéed in coconut oil

Wednesday

• Breakfast: Full-fat yogurt with Keto granola as a topping
• Lunch: Steak bowl with cauliflower rice, avocado, herbs, cheese, and salsa
• Dinner: Bison steak with cheesy chive broccoli mash

Thursday

• Breakfast: Cheesy egg stuffed bell pepper
• Lunch: Arugula salad with chicken, hard-boiled eggs, avocado and blue cheese
• Dinner: Keto pan-seared salmon with spinach sautéed in coconut oil

Friday

• Breakfast: Mushroom omelet
• Lunch: Veggie-loaded tuna salad with celery and tomato
• Dinner: Roast turkey with sautéed broccoli and cream sauce

Saturday

• Breakfast: Chia coconut pudding topped with walnuts and coconut
• Lunch: Cobb salad made with turkey, hard-boiled eggs, greens, avocado, and cheese
• Dinner: Coconut chicken curry

Sunday

• Breakfast: Cauliflower toast topped with avocado and cheese
• Lunch: No bun salmon burgers topped with Pesto Aioli
• Dinner: Keto zucchini spaghetti recipe with meatballs

Apparently, there is a gallery of tasty keto meals. The majority of the keto recipes come from animal products, but vegetarian options are also available.

Additionally, a liberal keto diet is available, where you can eat more carbohydrates by adding a small portion of a starchy vegetable to your keto meals.

Healthy keto snack options

Since keto meals can be so filling, you may only need a snack or two per day, depending on the level of your activities. Here are some healthy and tasty keto snack options for you.

Almonds and cheddar cheese

Chicken salad stuffed with avocado

Low-carb guacamole

Hard-boiled eggs

Olives and sliced salami

Herbed cream cheese dip with celery and peppers

Berries and whipped cream

Jerky

Cheese roll-ups

Parmesan crisps

Coconut chips

Kale chips

Macadamia nuts

Keto power salad with greens with high-fat dressing

Keto avocado chocolate smoothie

Avocado cocoa mousse

These healthy and tasty keto diet snacks help moderate hunger between meals, but if you’re snacking too much throughout the day, they can also contribute to weight gain.

It is therefore important that you maintain an appropriate calorie intake based on your weight loss goal, activity level, age, and gender.

A simple keto shopping list

An excellent keto diet includes healthy fats and proteins and lots of fresh produce.

Having a supply of keto-friendly fresh and frozen produce at home helps you avoid unhealthy, tempting foods. The following is a simple ketogenic shopping list for your guidance.

Meat and poultry: organic, pasture-raised pork, beef, chicken, and turkey

Fatty fish: mackerel, salmon, sardines, and herring

Shellfish: shrimp, oysters, and scallops

Eggs: omega-3-enriched or pastured

Full-fat dairies: butter, unsweetened yogurt, sour cream, and heavy cream

Oils: olive, coconut, and avocado oils

Avocados

Cheese: cheddar, brie, cream cheese, and goat cheese

Fresh or frozen berries: raspberries, blueberries, and blackberries

Nuts: almonds, macadamia nuts, pistachios, and pecans

Seeds: Chia seeds, pumpkin seeds, and sunflower seeds

Nut butter: almond butter and peanut butter

Fresh or frozen low-carb vegetables: broccoli, greens, mushrooms, cauliflower, onions, tomatoes, and peppers

Condiments: sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives, and spices.

Filling your cart with healthy keto-friendly food items and planning your meals ahead of time is always worthwhile.

Conclusion

Compared to any low fat diet, ketogenic diets are more likely to be effective at promoting weight loss.

The keto diet limits carb intake to only < 50 grams, but this does not mean the diet is boring. There is a wealth of tasty keto meals you can enjoy. The popularity of this diet has made it easier for you to find a range of healthy and tasty keto meal ideas online.

The free keto diet plan presented in this article serves as your guide. You can always alter it according to your dietary needs and preferences. Just make sure your keto meals or keto recipes contain only low carb, moderate protein, and high fat foods.

Focusing on low-carb, fat-rich foods, such as meats, eggs, fish, dairy, and low carb veggies, as well as sugar-free beverages, and restricting highly processed items and unhealthy fats are key to a successful keto diet.