Ketogenic Diet: Sample Menu, Foods List, and Tips for Beginning Keto

Getting Started on the Ketogenic Diet

The ketogenic or "keto" diet is a very low carb, high fat diet that forces the body to burn fat for energy instead of glucose. This metabolic state is known as ketosis. The keto diet has grown in popularity due to its effectiveness for weight loss, diabetes, and other health benefits.

When first transitioning to a keto diet, planning out meals and snacks for the first day can be extremely helpful. Having the right foods on hand ensures you stick to the keto guidelines and get your new diet off to the best start.

Keto Diet Overview

Here is a quick rundown of the keto diet basics:

Strict Carb Restriction

Carbs must be restricted to 50g or less per day, emphasizing low starch veggies and avoiding sugars, grains, and fruit.

High Fat Intake

70-80% of daily calories should come from high fat foods like meat, eggs, oil, butter, nuts, seeds and low carb dairy.

Moderate Protein

Protein makes up about 20% of calories. Meat, fish, poultry, eggs, dairy and low carb protein powders are encouraged.

Counting Macros

Tracking macros (carbs, protein, fat) using a food journal, app or charts helps ensure you're hitting targets.

Keto Approved Foods

These are the best foods to stock up on when starting a ketogenic diet.

Non-starchy Vegetables

Leafy greens, broccoli, cauliflower, asparagus, cucumber, bell peppers, mushrooms, onions, tomatoes, zucchini, green beans, and more.

Meat, Poultry and Fish

Beef, pork, chicken, turkey, bacon, lamb, veal, venison, duck, salmon, trout, tuna, sardines, mackerel and more.

Eggs and High Fat Dairy

Eggs, butter, heavy cream, hard cheese including cheddar, feta and parmesan, full fat Greek yogurt and cottage cheese.

Nuts and Seeds

Almonds, walnuts, pecans, macadamia nuts, pumpkin seeds, sunflower seeds, chia seeds and flax seeds.

Healthy Fats and Oils

Olive oil, coconut oil, avocado oil, walnut oil, sesame oil, ghee and lard.

Low Carb Fruits

Berries like strawberries, blueberries and raspberries in moderation.

Herbs, Spices and Condiments

Salt, pepper, garlic, basil, oregano, mayo, mustard, hot sauce, salsa, soy sauce, vinegar, olives and pickles.

Foods to Avoid on Keto

These high carb foods should be eliminated when starting a keto diet:

Grains and Starches

Bread, pasta, rice, oats, cereal, potato, corn, beans/legumes, chips, crackers, pretzels and baked goods.

Sugar and Sweeteners

Table sugar, agave nectar, maple syrup, honey, desserts, juice, soda, candy, chocolate, ice cream and smoothies.

Starchy Vegetables

Peas, corn, sweet potato, winter squash, beets, plantains and yucca/cassava.

High Carb Fruits

Banana, mango, apple, orange, pear, grapes, watermelon, pineapple and dried fruits.

Processed Low Fat Foods

Low fat salad dressings, mayo, cheeses, milk, yogurt, protein bars, cereals, protein powders, and sauces.

Sample Day 1 Keto Menu

This sample menu provides around 1,500 calories with 20g net carbs, 115g protein and 110g fat.

Breakfast

- 3 eggs fried in 1 tbsp butter or olive oil

- 1/2 avocado

- 1 oz cheddar cheese

- Black coffee or tea

Lunch

- Tuna salad made with 2 oz tuna, 1 tbsp mayo, mustard, diced cucumber and tomato

- 10 raw almonds

- 1 oz cheese

- Water with lemon

Dinner

- 6 oz salmon cooked in 1 tsp olive oil with seasonings

- 1.5 cups roasted broccoli and cauliflower tossed in 1 tbsp olive oil

- 2 tbsp guacamole

- Herbal tea

Snacks

- Cucumber slices with 2 tbsp ranch dressing

- 1 oz mozzarella cheese

- 10 macadamia nuts

- Water

Tips for Ketogenic Diet Beginners

Use these tips to help you successfully start and stick to a keto diet:

Track Macros

Use an app to track your macros in grams - carbs under 50g, protein around 100g, fat around 110g.

Eat Regularly

Have 3 moderate keto meals and 1-2 snacks spaced out over the day to avoid hunger.

Supplement Electrolytes

Counter keto flu in the first week by salting foods, drinking broth, and taking magnesium and potassium.

Drink Plenty of Water

Stay well hydrated with non-caloric beverages to support energy, digestion, and ketosis.

Plan Keto Snacks

Have keto friendly snacks on hand for when hunger strikes like nuts, cheese, hard boiled eggs or avocado.

Get Moving

Increase physical activity with walking, weights or other exercise to burn more fat and feel energized.

Making Keto Sustainable Long Term

These strategies help make keto an easy lifestyle to stick to over the long haul:

Find Keto Support

Join keto groups online or in person for recipe ideas, advice and accountability.

Batch Prep Meals

Cook several days worth of breakfasts, lunches and dinners to save time and effort.

Meal Plan

Plan weekly keto meals and shop accordingly to stay prepared and on track.

Keep it Simple

Focus meals around easy keto staples like meat, veggies, eggs, dairy and healthy fats.

Avoid Temptation

Keep non-keto foods out of sight to avoid cravings.

Tweak Recipes

Make favorite high carb dishes keto by using low carb substitutes for pasta, rice, bread, and sugar.

With the right preparation and knowledge, starting the keto diet on day one can be smooth, sustainable, and successful. Use the sample menu, approved foods list, and beginner tips to kickstart ketosis and pursue improved health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.