Keto Diet

High fat, very low carb, ketosis

What Is It?

On keto, 70–80% of calories come from fat (avocado, olive oil, nuts, cheese, butter), 15–25% from protein (meat, fish, eggs), and under 5–10% from net carbs. You'll eat mostly vegetables, meats, and healthy fats. Expect a low-carb 'flu' for the first week as your body adapts.

Key Foods

  • Fats — avocado, olive oil, coconut oil, butter, ghee
  • Meat — beef, pork, lamb, chicken, turkey, bacon (uncured)
  • Fish — salmon, tuna, sardines, mackerel
  • Eggs — whole eggs, egg whites
  • Low-carb vegetables — leafy greens, broccoli, cauliflower, zucchini, spinach
  • Cheese — cheddar, parmesan, mozzarella, cream cheese
  • Nuts and seeds — macadamia, pecans, walnuts, chia, flax
  • Dairy — heavy cream, full-fat Greek yogurt (in moderation)

What To Limit

  • Sugary foods, sodas, and fruit juice
  • Starchy vegetables — potatoes, corn, peas, sweet potatoes (in large amounts)
  • Grains and legumes
  • Most fruits — bananas, grapes, mangoes (small amounts of berries OK)

Quick Summary

A high-fat, moderate-protein, very-low-carb diet that shifts your body into ketosis — a metabolic state where it burns fat for fuel instead of glucose. Most of your calories come from fat; net carbs stay under 20g per day.

7-Day Plan

Your Week At A Glance

Swap any item using the alternatives listed. No single food is required — this is a starting point, not a rulebook.

Day 1
Breakfast Three-egg omelette with sautéed spinach, mushrooms, cheddar cheese, and a side of avocado Swap: Swap salmon for tuna; swap cauliflower for zucchini
Lunch Bunless burger — ground beef, cheddar, lettuce, tomato, and avocado on a bed of mixed greens Swap: Swap salmon for tuna; swap cauliflower for zucchini
Dinner Grilled salmon with a side of roasted cauliflower and a drizzle of olive oil Swap: Swap salmon for tuna; swap cauliflower for zucchini
Day 2
Breakfast Scrambled eggs with sautéed bell peppers, onions, and feta Swap: Swap steak for pork chops; swap asparagus for broccoli
Lunch Tuna salad (with mayo) in lettuce cups with a side of mixed greens Swap: Swap steak for pork chops; swap asparagus for broccoli
Dinner Grilled steak with a side of roasted asparagus and a green salad with a creamy ranch dressing Swap: Swap steak for pork chops; swap asparagus for broccoli
Day 3
Breakfast Greek yogurt (full-fat) with walnuts and a small handful of raspberries Swap: Swap cod for tilapia; swap spinach for zucchini
Lunch Stuffed bell peppers with ground turkey, cheddar, and diced tomatoes Swap: Swap cod for tilapia; swap spinach for zucchini
Dinner Baked cod with a lemon-butter sauce and a side of steamed spinach Swap: Swap cod for tilapia; swap spinach for zucchini
Day 4
Breakfast Avocado toast on almond flour bread with a poached egg on top Swap: Swap pork for chicken; swap cauliflower for Brussels sprouts
Lunch Caesar salad (with anchovies, parmesan, and a low-carb crouton) with a side of grilled chicken Swap: Swap pork for chicken; swap cauliflower for Brussels sprouts
Dinner Pork chops with a side of roasted cauliflower and a green side salad Swap: Swap pork for chicken; swap cauliflower for Brussels sprouts
Day 5
Breakfast Tofu (firm) scramble with sautéed spinach, peppers, and a squeeze of lime Swap: Swap salmon for trout; swap zucchini noodles for broccoli
Lunch Mediterranean chicken salad with cucumber, feta, olives, and a lemon-olive oil dressing Swap: Swap salmon for trout; swap zucchini noodles for broccoli
Dinner Baked salmon with a side of zucchini noodles and a garlic-lemon butter sauce Swap: Swap salmon for trout; swap zucchini noodles for broccoli
Day 6
Breakfast Three-egg omelette with sautéed mushrooms, bell peppers, and a sprinkle of parmesan Swap: Swap shrimp for chicken; swap broccoli for zucchini
Lunch Lettuce wrap — ground beef, avocado, and a squeeze of lime on a bed of mixed greens Swap: Swap shrimp for chicken; swap broccoli for zucchini
Dinner Grilled shrimp with a side of roasted broccoli and a small portion of cauliflower rice Swap: Swap shrimp for chicken; swap broccoli for zucchini
Day 7
Breakfast Smoothie — full-fat Greek yogurt, spinach, a tablespoon of chia seeds, and a small banana (optional, watch the carbs) Swap: Swap turkey for chicken; swap asparagus for cauliflower
Lunch Tuna and avocado salad with a side of mixed greens and a lemon vinaigrette Swap: Swap turkey for chicken; swap asparagus for cauliflower
Dinner Baked turkey with a side of roasted asparagus and a green salad with a creamy ranch dressing Swap: Swap turkey for chicken; swap asparagus for cauliflower
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