The easiest way to eat keto is to stop thinking in recipes and start thinking in plates.
The three-part plate
- A protein (about a palm or two of meat, fish, eggs or tofu).
- A non-starchy vegetable (as much as you like).
- A fat or sauce (butter, olive oil, cream sauce, cheese, avocado).
Examples:
- Seared salmon + roasted asparagus + lemon butter
- Burger patty (no bun) + side salad + blue cheese
- Chicken thighs + garlic-parmesan broccoli + pan sauce
- Omelette + sautéed spinach + avocado
What a day can look like
Breakfast: Spinach & feta omelette. Lunch: Greek chicken salad. Dinner: Crispy-skin salmon with garlic butter mushrooms. Evening: Berries with whipped cream.
Want one tailored to your calories? Use the sample day builder.
Plan lunches and snacks
A lot of keto stumbles happen at 3 p.m. Keep a few grab-and-go options:
- Cheese sticks, olives, nuts
- Hard-boiled eggs
- Cold cuts rolled around cheese
- Cucumber with guacamole
- Parmesan crisps
Cook once, eat twice
Make a double batch of dinner and eat the leftovers for lunch. The 28-Day Plan builds this in as “Encore” meals.
Check your numbers
After a few days, log a typical day in the tracker to see where your calories and carbs land, then adjust.