low carb Archives – KEEPING UP WITH THE KETODASHIANS

If you are someone who needs a lot of structure to follow on a ketogenic diet or want new ideas to mix things up, this meal plan is a great way to stay on track and eat delicious foods.

Day 1:

Breakfast: Avocado and egg toast with spinach and tomato
Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and homemade vinaigrette dressing
Dinner: Baked salmon with roasted vegetables and cauliflower rice

Day 2:

Breakfast: Keto smoothie with avocado, spinach, almond milk, and protein powder
Lunch: Turkey and cheese roll-ups with mixed vegetables
Dinner: Slow cooker beef and broccoli with cauliflower rice

Day 3:

Breakfast: Scrambled eggs with sausage and bell peppers
Lunch: Chicken and vegetable stir fry with cauliflower rice
Dinner: Steak fajitas with peppers and onions, served with lettuce wraps

Day 4:

Breakfast: Overnight oats with chia seeds, almond milk, and protein powder
Lunch: Tuna salad with mixed greens and avocado
Dinner: Grilled shrimp with roasted zucchini and broccoli

Day 5:

Breakfast: Egg and cheese breakfast burrito with spinach and tomatoes
Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and homemade vinaigrette dressing
Dinner: Baked chicken with roasted vegetables and cauliflower rice

Day 6:

Breakfast: Greek yogurt with mixed berries and almonds
Lunch: Turkey and cheese roll-ups with mixed vegetables
Dinner: Grilled salmon with roasted vegetables and cauliflower rice

Day 7:

Breakfast: Avocado and egg toast with spinach and tomato
Lunch: Chicken and vegetable stir fry with cauliflower rice
Dinner: Slow cooker beef and broccoli with cauliflower rice

This meal plan provides a high amount of healthy fats and protein, while limiting carbohydrates to support a ketogenic diet. It’s important to also incorporate a variety of vegetables and other nutrients, such as fiber and antioxidants, into your diet to ensure that you are getting all the nutrients you need to stay healthy and energized. Remember to drink plenty of water and stay hydrated throughout the day as well.

If you are having a hard time thinking of low carb breakfast ideas, look no further because we have you covered. As a reminder, this list is full of suggestions, not rules. Eat what you enjoy and do what is best for your body. Work with a healthcare provider to determine the best lifestyle for health and wellness.

Omelette with vegetables and cheese
Scrambled eggs with bacon and avocado
Egg muffins with spinach and sausage
Yogurt with berries and almonds
Chia seed pudding with coconut milk and almonds
Turkey bacon and avocado toast
Cottage cheese and berries
Smoothie with avocado, spinach, and almond milk
Breakfast bowl with scrambled eggs, sausage, and vegetables
Baked eggs in avocado
Breakfast burrito with eggs, avocado, and salsa
Egg and vegetable frittata
Greek yogurt with walnuts and honey
Breakfast sausage and egg muffins
Overnight “oats” (noatmeal) with almond milk and chia seeds
Green smoothie with spinach, avocado, and coconut milk
Egg and bacon cups
Breakfast casserole with eggs, sausage, and vegetables
Egg and smoked salmon on a bed of greens
Kale and bacon omelette
Coconut flour pancakes with berries and whipped cream
Breakfast quesadilla with eggs and vegetables
Smoothie bowl with avocado, berries, and nuts
Veggie omelette with feta cheese
Breakfast skillet with eggs, sausage, and peppers
Baked eggs with spinach and mushrooms
Egg and vegetable scramble
Breakfast sandwich with egg, bacon, and avocado
Omelette with ham, cheese, and spinach
Chia seed pudding with berries and almonds
Breakfast bowl with scrambled eggs, black beans, and avocado
Egg and bacon salad
Breakfast wrap with scrambled eggs, bacon, and spinach
Egg muffins with sausage and cheese
Greek yogurt with berries and pumpkin seeds
Breakfast quiche with vegetables and bacon
Egg and vegetable hash
Smoothie with almond milk, spinach, and banana
Breakfast sushi with scrambled eggs and avocado
Egg and bacon frittata
Breakfast sandwich with egg, sausage, and cheese
Breakfast burrito with scrambled eggs, black soy beans, and salsa
Omelette with broccoli, cheese, and tomatoes
Breakfast bowl with quinoa, eggs, and avocado
Egg and avocado toast
Smoothie with almond milk, berries, and spinach
Breakfast skillet with eggs, bacon, and tomatoes
Baked eggs with ham and vegetables
Egg muffins with bacon and cheese
Breakfast smoothie bowl with almond milk, spinach, and berries

If you’re looking to get into ketosis, a metabolic state in which your body burns fat for fuel, here are some steps you can follow:

Reduce your carb intake: The first step to getting into ketosis is to reduce your carb intake. When you eat carbohydrates, your body turns them into glucose, which is used for energy. However, when you reduce your carb intake, your body has to find another source of fuel.
Increase your fat intake: When your body doesn’t have enough carbohydrates for fuel, it will start to burn fat for energy instead. To help your body make this switch, it’s important to increase your fat intake. This can be done by incorporating healthy fats like avocado, olive oil, and coconut oil into your diet.
Try a ketogenic diet: A ketogenic diet is a low-carb, high-fat diet that can help you get into ketosis. This type of diet typically includes foods like meats, eggs, cheese, and fatty fish, as well as non-starchy vegetables like leafy greens and cruciferous vegetables.
Exercise regularly: Exercise can also help your body get into ketosis by using up stored glycogen (the stored form of glucose) in your muscles. This can help your body switch to burning fat for fuel instead.
Monitor your ketone levels: One way to determine if you’re in ketosis is to monitor your ketone levels using a ketone meter or test strips. When your body is in ketosis, it will produce ketones, which can be measured in your urine or blood.

For daily meal ideas and inspiration for low carb cooking, follow us on Instagram and/or TikTok @theketodashians

Remember, everyone is different and it may take some time for your body to adjust to burning fat for fuel. Be patient and stick with it, and you can successfully get into ketosis. This is not medical advice, always work with your healthcare provider to determine the best plan for your health and wellness.

No papaya on keto? No problem! This green bean salad is a great summer time or warm weather side dish that goes perfect with grilled or fried meat.

Faux-paya salad for sure.

For the sauce:
2 cloves garlic
2-3 Thai chili peppers
1 tablespoon Golden Monkfruit sweetener
2 tablespoons fish sauce
1/4 teaspoon chicken granules (this can be found at asian grocery stores – Totole is the brand we like to use.)
3 tbsp lime juice (juice of one lime)
For the salad:
1 pound string beans cut into 1-2 inch sections, washed
3-4 cherry tomatoes sliced in half
3-4 tablespoons dried shrimp (optional)

Use a mortar and pestle to make the sauce or pulls it in a food processor for a few seconds until the garlic is pulverized.
Pour the sauce over the green beans, cherry tomatoes, and dried shrimp.
Mix and enjoy! Chill it for at least 20 minutes for the best experience.

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