Keto meal plan ideas

While you’ve probably heard of keto, you might not realise that it isn’t just another diet fad. While we at The Healthy Mummy advocate for everything in moderation, we also acknowledge that for some people a keto meal plan works best for them for a number of reasons.

In fact, keto isn’t just for weight loss. It has been used therapeutically for many years in the treatment of epilepsy.

There are other benefits of following a keto diet, which includes a reduction of blood triglycerides and cholesterol, as well as stabilised blood sugar levels. This means a reduced chance of developing cardiovascular disease and diabetes.

What is keto?

Ketogenic diets are characterised by the reduction of carbohydrate intake to less than 50g a day whilst increasing dietary protein and healthy fats.

It typically consists of eating around 70% fat, 25% protein and around 5% carbohydrates. This reduction in carbs puts your body into a metabolic state called ketosis.

Your body’s main source of energy is glucose, a type of carbohydrate. After a 3-4 days of following a keto plan your body’s glucose reserves run out, the body then switches to using ketones as energy. Ketones are produced during the breakdown of fats, making ketosis a reliable indicator that body fat mass is being lost.

What’s out?

• Most fruits as they are high in natural sugar
• Sugar, including all sweeteners like honey and maple syrup
• Grains such as rice, wheat, corn, pasta
• High carb vegetables such as potatoes and sweet potato

What’s in?

• Green leafy vegetables such as baby spinach and Asian greens
• Other vegetables such as cauliflower, broccoli, green beans, lettuce, aubergine and courgettes
• Meat, such as beef, chicken, pork, fish
• Eggs
• Dairy such as cream, cheese, yogurt, butter
• Fruit low in sugar such as berries
• Nuts and seeds
• Good fats like coconut oil and avocado

The Fried Haloumi with Yogurt Dipping Sauce from the 28 Day Weight Loss Challenge would be suitable on a keto diet.

The science backs up all the positive reviews keto has. Research shows that people who follow a keto diet for 3-6 months lose more weight than people who simply follow a calorie restrictive diet for the same amount of time. Indicating that weight loss isn’t simply a calorie in, calorie out equation. The types of foods we eat matter too.

Did you know that the 28 Day Weight Loss Challenge contains a Keto Meal Plan?

Here are some of our most popular keto recipes.

10 keto meal plan recipes

Caprese olive and salami skewers

This yummy snack is just like a pizza on a stick! With just 1.3 grams of carbs and 100 calories, it’s nutritious and easy to prepare!

Get the recipe on the 28 Day Weight Loss Challenge

Tuna stuffed zucchini

Tuna and zucchini are a great flavour match! Topped with cheese this makes for a super yummy and healthy meal. Under 5 grams of carbs and 363 calories.

Get the recipe on the 28 Day Weight Loss Challenge

A delicious and easy to prepare salad is straight from the 28 Day Weight Loss Challenge.What’s more, it’s loaded with fibre and nutrients to keep you feeling fuller for longer and reduce the belly bulge.

Low carb chocolate peanut butter cups

This recipe will definitely become a favourite in your house as they are delicious! The perfect sweet treat!

Get the recipe here

Egg breakfast burrito

Eggs are an ideal food for a ketogenic lifestyle with great versatility. One large egg contains less than 1 gram of carbs. These gluten-free burritos are easy to prepare and loaded with protein and healthy fats. Just 368 calories.

Get the recipe on the 28 Day Weight Loss Challenge

Spanish prawns

This is a Mediterranean inspired recipe that includes a classic combination of prawns and chorizo. It’s packed with protein and tastes amazing!

Get the recipe on the 28 Day Weight Loss Challenge

Disclaimer: There are some rare medical conditions which preclude a ketogenic diet. Before embarking on a significant diet or lifestyle change, we recommend you should seek the guidance of a medical professional.

Is it safe to go keto whilst breastfeeding?

For mums trying to lose weight while breastfeeding, the keto diet can be tricky as it can cause fatigue, may impact the quality of breast milk, and also severely restricts your food options.

Nutritionist Nikki Boswell believes that “cutting out a large variety of whole, unprocessed foods (whole grains, legumes, starchy vegetables, fruits) runs the risk of nutritional deficiencies in a time of high vitamin and mineral need.”

For instance this Creamy Chicken Mushroom Pasta (pictured above) from the 28 Day Weight Loss Challenge would 100% be off-limits on the keto diet.

Nikki adds that going keto is unlikely to “change the nutrient composition of milk (baby will still receive the same amount of carbs, protein and fat), but the vitamin content can be compromised and so the ‘quality’ of fat in the breast milk may be altered (e.g. high saturated content rather than mono/polyunsaturated).”

Meanwhile, nutritionist Cheree Sheldon says that fatigue can be an issue for breastfeeding mums on a keto plan.

She says, “There is a period people go through where they don’t feel that great until their bodies learn how to efficiently use fat as a fuel. Sometimes it might take 2 weeks to get fat adapted, but other people take up to a year, and during that time, your energy levels are pretty low.” Not ideal when you are trying to wrangle a newborn!