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The keto diet, or the ketogenic diet, remains a highly popular choice for weight loss and overall metabolic health. It is a low-carb, high-fat diet in which the goal is to achieve a state known as ketosis. In ketosis, your body burns stored fat rather than carbohydrates.
Following the keto diet means adopting a low-carb lifestyle, but you don’t have to sacrifice flavor or satisfaction to do it. In this article, we’ll go over some great examples of keto meals that are delicious and satisfying while still supporting your health goals.
How Many Carbs Can You Eat on a Keto Diet?
On the ketogenic diet, you will generally limit yourself to 20-50 grams of net carbs per day. The exact amount of carbs you’ll need will vary based on your personal activity level, metabolism, and overall health. Many apps and tools like MyFitnessPal or Keto-specific apps can help you track and calculate net carbs.
When starting out on the keto diet, it’s important to determine your personal carb threshold so you can achieve and maintain ketosis. You can work with a doctor or use testing strips to monitor your state of ketosis to narrow in the right amount of carbs you should eat on keto.
Best Tasty Keto Meals That Will Help You Maintain a Low-Carb Diet
When planning your weekly keto menu, you want to find foods that are low in carbs but high in flavor. Having tasty meals you want to eat will make it easier to stick to the keto diet because you enjoy what you eat!
By creating meals with a good balance of healthy fats, moderate protein, and low-carb veggies, you can make nutritious meals that taste great and help you stay in ketosis. Here are a few examples of keto meals to keep you feeling satisfied.
Grilled Salmon With Asparagus
Salmon is packed with healthy fat and protein, making it an ideal star for a keto meal. Asparagus makes a great side dish here to add some low-carb vegetables for nutritional balance. Roast your asparagus and salmon in the oven with salt, pepper, and olive oil for a delicious and nutritious keto meal.
Avocado And Bacon-Stuffed Eggs
Avocados are another great source of healthy fat for the keto diet, and adding bacon and eggs creates a satisfying snack. Grab some hard-boiled eggs and stuff them with mashed avocado and chopped bacon for a delicious, low-carb option packed with protein and healthy fat.
Cauliflower Rice Stir-Fry With Chicken
Cauliflower rice provides a low-carb alternative to traditional stir fry, with the added nutrients this veggie offers. You can buy frozen riced cauliflower or create your own using a food processor. Then, prepare your stir fry much like you’d make a traditional one, subbing in cauliflower rice. Top with chicken for a boost of protein in this low-carb keto meal.
Zucchini Noodles With Meatballs
Using a spiralizer, you can transform zucchini into tasty, low-carb noodles, making your favorite pasta dishes keto-friendly. Pair your zucchini noodles with hearty meatballs and some spaghetti sauce for a delicious, comforting meal on the keto diet.
Keto Taco Cups
Are you looking for examples of keto meals for your next Taco Tuesday? You can craft low-carb taco cups using cheese molded and baked to perfection. Fill with keto-approved ingredients like ground beef or turkey and a low-carb salsa for a Mexican-inspired keto treat.
What Are Some Keto-Friendly Dessert Alternatives to Common High-Carb Foods?
Following a keto lifestyle doesn’t mean giving up dessert entirely. It can be tricky to satisfy your sweet tooth on the ketogenic diet, but innovative low-carb dessert options are here to help. Many great keto-friendly desserts mimic your favorite high-carb treats with a twist that suits your low-carb lifestyle.
Chocolate Mousse
You can satisfy your chocolate cravings on keto with a rich, creamy chocolate mousse. This dish combines keto-friendly ingredients like heavy cream and sugar-free chocolate for a low-carb indulgence.
Almond Flour Cookies
Cookie lovers, rejoice! Almond flour is a great low-carb substitute for traditional wheat flour. You can swap almond flour into your favorite cookie recipe, and some cookies like macarons even traditionally use this lower-carb ingredient! Cookies made with almond flour make a great keto-friendly sweet treat.
Coconut Macaroons
Coconut macaroons are a light, delicious sweet treat that is naturally low-carb and keto-friendly. They are simple, with just a few ingredients: coconut flakes, sugar-free chocolate, vanilla extract, eggs, and sweetened condensed milk. Whipping these up is a great way to satisfy your sweet tooth on the keto diet.
Berries With Whipped Cream
Fresh berries are a naturally sweet treat that can be the foundation for a quick and satisfying keto dessert. Whip heavy cream into a homemade whipped cream, then add a dollop to a bowl of your favorite berries, and you’ve got a great low-carb treat.
Avocado Chocolate Truffles
Chocolate truffles are a decadent, indulgent dessert. To make them keto-friendly, use avocado as the base, adding a nice healthy fat to these sweet treats. Simply combine your mashed avocado with melted chocolate and a pinch of salt in a food processor. Pulse until smooth, roll into balls, dust with cocoa powder, and store in the fridge to help them firm up.
Which Meal Delivery Services Offer Keto Meals?
Meal delivery services continue to expand their offerings, including many meals and programs that cater to specific dietary needs. Many meal kit companies offer a vast array of recipes suited to the ketogenic diet, making it easier than ever to live a keto lifestyle. These companies simplify meal planning and prep by providing weekly recipes and shipping the ingredients or prepared microwavable meals right to your door!
Here are a few of our favorite keto-friendly meal kit services to support your healthy, low-carb lifestyle.
Factor
Factor is a comprehensive meal delivery company with health and weight-loss goals in mind. Their Keto plan offers breakfast, lunch, and dinner options that come fully prepared and ready to heat and eat. If you’ve got a busy schedule and want to stick to keto without all the prep work, this meal kit is a great option.
Green Chef
Another excellent meal kit with a commitment to USDA-certified organic ingredients is Green Chef. Even better, they offer a specific keto meal plan, letting you opt to receive weekly keto recipe recommendations every week. If you do decide to swap out some of their automatic picks, all keto recipes are clearly labeled in the weekly menu.
Home Chef
Home Chef offers highly customizable meal plans that let you choose and customize your weekly meals to suit your needs. Their menu has clearly labeled carb-conscious and keto-friendly recipe options – all straightforward to prep – so you can easily find meals to fit your lifestyle and dietary needs.
Sunbasket
Sunbasket prioritizes organic ingredients for healthy, whole-food meal kits. When signing up, you can specify a keto diet to get weekly meal recommendations that suit your dietary needs. Their keto-friendly options are clearly labeled on the menu so you can easily find meals suited to your ketogenic lifestyle.
Is it Safe to Follow a Long-Term Keto Diet?
When following any specialized diet like keto, it’s important to consult with a healthcare professional to ensure that it is safe for your personal health goals and risks. Your doctor can help monitor your nutrient intake and ensure the keto diet is safe and sustainable.
In general, the ketogenic diet comes with some benefits and potential risks. Keto can help speed up your metabolism, support weight loss, and potentially help balance your LDL and HDL levels. That said, the keto diet may also cause health issues like low blood pressure or constipation due to the reduced amount of fiber intake from a low-carb lifestyle. Staying in touch with your doctor can help you monitor these potential risks if you decide to follow a keto diet long-term.
Bottom Line
Following the keto diet can benefit health and weight loss, but you don’t have to sacrifice enjoyable food to do it! There are many delicious and nutritious options for keto-friendly meals that will support a low-carb lifestyle without sacrificing taste.
When planning your keto diet menu, it’s important to maintain a balanced nutritional profile and find various dishes with flavors you enjoy. You’ll also want to find some convenient options for keto meals to make it easier to maintain your keto lifestyle. Quick and easy meal options like the ones we provided and meal kit services that specialize in the keto diet can help.
