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Home / Sample Keto Diet Meal Plan Free

Sample Keto Diet Meal Plan Free

What is the keto diet?

The keto diet means feeding the body large amounts of fat while significantly reducing carbohydrates. The result? The body enters a metabolic state known as ketosis, hence the name "keto diet."

How do people lose weight with keto?

This diet's core philosophy is that eating higher amounts of protein and fat and lower amounts of carbs means that the body should produce more ketones. Importantly, ketones are capable of burning fat cells and administering weight loss.

What are the other benefits of keto?

Many people start the keto diet in an effort to lose weight, but there are also a host of other benefits. Aside from its weight-loss advantages, many keto dieters claim the plan helps:

  • Reduce acne and the risk of certain cancers
  • Protect brain function
  • Lower blood pressure

What are some great keto meals to get started?

With all of the claimed benefits of this diet, it's no wonder many people want to try keto out for themselves. However, it may be difficult to get started on such a plan when the typical U.S. diet is loaded with carbs.

Don't worry.

Coming up are 10 mouthwatering examples of perfect keto diet meals. The following? It's perfect for any Taco Tuesday…

1. Tacos with Cheese Taco Shells

The keto diet consists of minimal carbs. So, many people think foods like tacos are out of the question. But what if you made tacos without the carb-loaded tortilla shell? In that case, you can still enjoy Taco Tuesday.

These keto diet tacos are made with shells produced with a cheddar cheese formed into the shape of a taco. Aside from the delicious and crispy cheese taco shell, these tacos are filled with seasoned ground beef that's packed with flavor and protein. The result? A keto-friendly meal that's absolutely delicious. In fact, many people say they like these tacos better than their carb-loaded counterparts!

What You'll Need

  • Baking sheet/parchment paper
  • Grated cheese
  • Thick-handled spoons
  • Ground beef
  • Taco seasoning
  • Avocados
  • Sour cream
  • Pico de gallo

How to Make This Meal

1. Line the baking sheet

You'll first want to line the baking sheet or parchment paper with little piles of 1/4 cups of grated cheese. Then, place the baking sheet into the oven at 350 degrees Fahrenheit for 5-7 minutes. You'll want the edges to be extra crispy for the best taco shell consistency.

2. Shape taco shells

Using one thick-handled spoon, place the melted cheese piles over the other thick spoons while they're hot out of the oven. You should leave about 3/4 inches of the taco open in the middle to leave room for the taco elements.

3. Cook the meat

While the cheese shells are drying and forming into shape, heat up the ground beef in a skillet. Add 1/4 cup of water as well as the taco seasoning. The meat should fully absorb the water before it's done.

4. Assemble the tacos

When the meat and the cheese taco shells are done, put together the tacos. Add the taco meat first, then favorites like avocados, sour cream, and pico de gallo.

Not a cheese fan?…

Want something less cheesy and crispy? The next keto recipe boasts a more light and fresh taste…

2. Keto Buffalo Chicken Chopped Salad

When you're craving something light and quick, this chopped chicken salad will do the trick. Not only is it quick to make, but you also have the ability to prep it ahead of time. Best of all? This keto salad contains a variety of different components that all work together to provide your mouth with an explosion of flavors.

This particular recipe produces at least three separate servings of the salad, so you can definitely use this option for meal prepping.

What You'll Need

  • 285 g diced chicken
  • Sriracha chili sauce
  • Chopped romaine lettuce
  • Diced bacon (4 slices)
  • Green bell peppers
  • 1/4 cup crumbled blue cheese
  • 6 tbsp ranch dressing

How to Make This Meal

1. Prepare and cook the chicken

Prepare the chicken with melted butter. Cook thoroughly in a skillet. When it's finished, toss the cooked chicken with buffalo sauce.

2. Make the dressing

To make the dressing, mix together the six tbsp of ranch dressing (made the keto way) and two tbsp of crumbled blue cheese. If you want more flavor or spice in the dressing, mix in one or two tbsps of buffalo sauce or Sriracha sauce.

3. Assemble the salad

Put the romaine lettuce on the bottom of the bowl. Top it off with all of the different ingredients on the list.

You can either eat right after making it or you can cover and store it away for future meals. Just make sure that you don't put the dressing on until right before you're about to consume the salad.

Want a heartier chicken meal?

If you're craving chicken but want less of a fresh—and more of a filling—meal, then the next sesame chicken keto recipe may help…

3. Low Carb Sesame Chicken

Sesame chicken is one of the most popular types of Chinese food ordered throughout the US. But Chinese food is also known for its carb-loaded fried rice and double-fried chicken. Why not make your own keto-friendly Chinese food at home? This keto recipe for sesame chicken contains a toasted sesame seed oil that's packed with flavor and can top practically any meal.

Furthermore, this recipe also uses arrowroot powder in order to accurately mimic the Chinese chicken consistency. The powder is important because it helps the sesame seed oil stick to the chicken more easily.

What You'll Need

  • 1 egg
  • 1 tbsp arrowroot powder
  • 1 lb chicken thighs
  • 1 tbsp toasted sesame seed oil
  • 2 tbsp soy sauce
  • 1 garlic clove
  • 2 tbsp sesame seeds

How to Make This Meal

1. Make batter

Combine the egg and the tbsp of arrowroot powder in a pan. Then, whisk the combination prior to adding the sliced chicken thigh bites. Fully coat the chicken.

2. Season the chicken bites

Heat up toasted sesame seed oil. Then, add the chicken. Be gentle when you're working with the chicken.

3. Prepare sesame sauce

Combine the soy sauce, toasted sesame seed oil, garlic, and sesame seeds in a pan and whisk them together well. After the sauce is mixed and warmed, add it to the chicken. Cook for at least five minutes.

You can add the chicken to a bed of broccoli if desired or you can eat alone.

Kick it up a notch with keto buttered chicken.

For another chicken recipe, the next meal is recommended for you to check out…

4. Keto Butter Chicken

Everyone loves chicken, but it can be difficult to prepare quickly and with a lot of flavor. But this butter chicken recipe is able to deliver large amounts of flavor, and it's rather easy to prepare.

It's derived from an Indian household recipe, so you can be sure to expect a large amount of flavor without requiring as many spices as most other Indian chicken recipes.

What You'll Need

  • 1 lb chicken breast
  • Heavy whipping cream
  • 2 tbsp butter
  • 1.5 tbsp tomato paste
  • 2 garlic cloves
  • Onion
  • 1.5 tsp turmeric powder
  • 1 tsp ground ginger
  • 1 tsp pink Himalayan salt
  • 3/4 tsp chili powder
  • 1/2 tsp ground cinnamon

How to Make This Meal

1. Prepare the chicken

First you'll want to cut the chicken and coat them with the turmeric, ginger, salt, chili powder, and cinnamon spices.

2. Cook the chicken

Heat a skillet up and add butter. Add the onion and garlic. After the onions are glazed, increase the heat of the pan and add the chicken, cooking all the way through.

3. Fully assemble and cook the chicken

After the chicken is cooked thoroughly, add the heavy whipping cream and tomato paste. Then, cover it for 5-7 minutes. You can then place the chicken over cauliflower rice or another type of keto-friendly base.

More chicken? More chicken.

For a more home-style chicken recipe, the next chicken pot pie recipe is a great idea for your dinner plans…

5. Keto Chicken Pot Pie

This delicious chicken pot pie can feed your entire family for dinner. Considering it's made with a biscuit top crust and other pie elements, you may be skeptical that it's even possible to make a keto-friendly pot pie. But this recipe from IBreatheImHungry can offer you the benefits of eating a tasty pot pie without having to cheat on your keto diet.

What You'll Need

  • 1.5 lbs chicken
  • Chopped onion
  • Carrots
  • Garlic clove
  • 1/2 tsp dried thyme
  • Low sodium chicken broth
  • 1/4 cup peas
  • Heavy cream
  • Salt and pepper

How to Make This Meal

1. Prepare the chicken filling

Add butter to a pan and cook the chicken until browned. Add onions and carrots to the pan. Then, sprinkle with salt and pepper. Reduce the heat and stir in garlic and thyme for flavor. Lastly, add the vinegar and broth to thicken up the mixture. The heavy cream and peas should be the last ingredients added and heated to complete the filling.

2. Prepare the topping

To prevent the pot pie from drying, whisk together some almond flour, ground flax seeds, salt, and baking powder in a pan. Then, add some butter and whisk in sour cream and egg white. When mixed, gather the mixture and dust it with almond flour. Lastly, work with the dough mixture and shape it into a flat circle.

3. Assemble the pot pie

Pour the chicken pilling into a dish and place the biscuit dough over the top. Bake in the oven for 10-12 minutes on 400 degrees Fahrenheit.

Tired of chicken?

There are countless other keto recipes that don't contain chicken, just like the spinach salmon burgers coming up next…

6. Spinach Salmon Burgers

Obviously the standard burger bun isn't allowed in the keto world, but that just gives you more opportunity to think outside of the box when preparing your keto diet dinner. Fortunately, the popularity of the keto diet means that there are plenty of keto bread alternatives you can buy.

We suggest grabbing some keto-friendly flatbread to prepare this satisfying dish.

What You'll Need

  • 1 cup salmon
  • Finely chopped spinach
  • 1 whole egg
  • 2 tsp sour cream
  • Handful of spinach
  • Diced onions
  • 2 tbsp coconut oil
  • Shredded cheese
  • Keto-friendly flatbread

How to Make This Meal

1. Mix the ingredients

Mix the salmon, spinach, egg, and sour cream in a bowl. Combine the onions into the the mixture.

2. Cook the mixture

Set the pan to medium heat. Form the mixture into eight mounds for the burger patties. Press the meat patties into the heated oil. Fry for 2-3 minutes per side.

3. Assemble the burgers

Put the burgers together by using keto flatbreads as the bun. Add cheese, mayo, or other burger toppings.

More keto-friendly favorites to come.

For another tasty keto reinvention of a classic, move along to the sloppy joe sandwiches in the next slide…

7. Keto Sloppy Joes

Sloppy joes are one of the most well-known quick-dinner meals that can feed larger numbers of people at once. But this keto recipe is specifically made to have low carbs, no gluten, and keto-friendly qualities. Unlike the other traditional sloppy joes that contain large amounts of sugar in them, this one contains practically no sugar. The best part? It is arguably more delicious than the traditional version!

What You'll Need

  • Butter
  • Ground beef
  • Bell pepper
  • Onion
  • Garlic
  • Onion powder
  • Crushed tomatoes
  • Soy sauce
  • Keto-friendly store-bought buns

How to Make This Meal

1. Cook the meat

Heat the butter in a skillet. Add the ground beef using a spatula to break into large pieces. Let the meat sit for three minutes. Then, stir on occasion for another three minutes.

2. Add other ingredients

Add the peppers, onions, and garlic to the skillet until fragrant. Then, stir in the rest of the components.

3. Assemble the sandwiches

Put together the sandwich by filling a keto-friendly bun with the meat mixture.

Want something lighter?

Craving something lighter than a sloppy joe? Say no more. The following keto recipe could be just what you're craving…

8. Pesto Grilled Shrimp

Anything pesto-flavored is already pre-labeled as being delicious. This shrimp recipe is no exception. It is not only light and easy to make, but it's also packed with flavor and grilled to perfection for your benefit.

What You'll Need

  • 1/2 cup basil
  • Garlic clove
  • Toasted pine nuts
  • Grated Parmesan
  • 2 tbsp olive oil
  • Lemon juice
  • 1 lb shrimp

How to Make This Meal

1. Pulse ingredients in food processor

Put the basil, garlic, pine nuts, Parmesan, oil, lemon juice, salt, and pepper into a food processor and blend.

2. Marinate the shrimp

Cover the shrimp in the pesto mixture. Marinate over night.

3. Assemble the shrimp

Skewer the shrimp. Then, grill over high heat for 2-3 minutes.

Ramp up the sweetness without the sugar.

If you're craving a sweet-flavored dinner without the sugar, the next pork chop recipe is surprisingly keto-friendly…

9. Sweet Chili Keto Pork Chops

Pork chops are one of the most delicate and flavor-packed meats that you can make. Adding a sweet chili flavor to them makes them even more flavorful and delicious, and it can cure a sweet tooth while you're on a keto diet without requiring you to cheat. Not only that, but they're one of the easiest recipes to make.

What You'll Need

  • Avocado oil
  • 4 pork chops
  • Kosher salt
  • Ground black pepper
  • Sugar-free marmalade
  • Line juice
  • Fish sauce
  • Sesame oil

How to Make This Meal

1. Make pork chops

Heat oil in the skillet and season the pork chops. Add pork chops to skillet. Cook the chops for around 3-4 minutes per side. Then, transfer them to the serving plate.

2. Create sauce

Add all of the other ingredients into the sauce pan. Stir while heating. Cook for around three minutes/until it's bubbling.

3. Combine sauce with chops

Pour the hot sauce over pork chops and serve.

The best keto dish of them all?

For those of you craving a more creamy dish, the Alfredo zoodles in the next recipe have you covered…

10. Keto Alfredo Zoodles

Fettuccine Alfredo is one of the most well-known and loved meals in the US, but it doesn't exactly map well onto the keto diet's restrictions. But this specific recipe is made so that it's vegan, gluten-free, and low-carb; aka, it's keto-friendly. Instead of using fettuccine noodles, this recipe consists of zucchini noodles that make the meal not only healthier, but arguably more delicious to boot.

What You'll Need

  • Macadamia nuts
  • Nutritional yeast
  • Lemon juice
  • Garlic salt
  • Extra virgin olive oil
  • 4 zucchini
  • Parsley

How to Make This Meal

1. Make sauce

Blend nuts and hot water. Then, sit for a few minutes. After it's soft, add nutritional yeast, lemon juice, olive oil, and garlic salt. Blend together and adjust the taste to your liking.

2. Create zucchini noodles

Spiralize the zucchini and heat the resulting zoodles over medium heat.

3. Combine the pasta

Pour in the sauce after the zoodles are done, and toss together over heat. Serve hot afterwards.

What's next?

What's most important to remember when crafting a keto meal?…

Final Thoughts

Overall, there are many great benefits to the keto diet. Not only does it promote weight loss, but it also promotes skin health, for example. However, it can be difficult to transition into the diet completely at first.

Kick-start your keto journey!

That's where these meals can help you get started on your keto journey. The meals included in this slideshow can help you find inspiration, and each of the meals are easy to make. In fact, you may even like these keto meals better than the originals!

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Sample Keto Diet Meal Plan Free

Source: https://rocketfacts.com/10-mouthwatering-examples-of-perfect-keto-diet-meals/