Keto Meal Blueprint: how to build a low-carb plate

---

1. LOW CARB VEGETABLES

   50% of plate

herbs & spices

leafy greens

beet greens

mustard greens

leaf lettuce

collard greens

dandelion greens

microgreens

bok choy

watercress

romaine

spinach

sprouts

arugula

endive

chard

kale

nightshades

eggplant

tomatoes*

peppers

*in moderation

miscellaneous

green beans

artichokes

asparagus

avocado

cucumber

celery

fennel

onion family

green onions

onions

shallots

garlic

leeks

mushrooms

portobello

shiitake

button

cremini

morel

cruciferous vegetables

brussels sprouts

cauliflower

cabbage

broccoli

roots

rutabagas

radishes

celeriac

turnips

daikon

jicama

ginger

---

2. PALM SIZE PROTEIN

plant (incomplete)

nuts

seeds

tempeh

tofu

peanuts

animal (complete)

full-fat (FF) dairy

whey protein

cheese

eggs

fish

seafood

beef

bison

chicken

turkey

duck

lamb

liver

---

---

3. HEALTHY FAT

until satisfied

cream

fish oil

avocado

MCT oil

coconut oil

full-fat dairy

lard & tallow

butter & ghee

olives (and oil)

bacon (and grease)

nuts & seeds (and oil)

fat from quality protein

---

low sugar fruit & sweeteners

blueberries*

strawberries*

blackberries*

raspberries*

lemon*

lime*

grapefruit*

stevia*

monkfruit*

*in moderation

---

Are you a health educator that wants to use this content with your clients? Customize the handout template in less time than it would take to even think about hiring a graphic designer.

Keto Meal Blueprint

$16.00

---

References

Meng, Y., Bai, H., Wang, S., Li, Z., Wang, Q., & Chen, L. (2017). Efficacy of low carbohydrate diet for type 2 diabetes mellitus management: A systematic review and meta-analysis of randomized controlled trials. Diabetes Research and Clinical Practice, 131, 124–131. https://doi-org.uws.idm.oclc.org/10.1016/j.diabres.2017.07.006

Pavón, S., et al (2021). Ketogenic diet and cognition in neurological diseases: a systematic review. Nutrition Reviews, 79(7), 802–813.Sackner-Bernstein, J., Kanter, D., & Kaul, S. (2015). Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis. PLoS ONE, 10(10), 1–19. https://doi-org.uws.idm.oclc.org/10.1371/journal.pone.0139817

Willems, A. E. M., Jong, M. S., Beek, A. P. van, Nederhof, E., & Dijk, G. van. (2021). Effects of macronutrient intake in obesity: a meta-analysis of low-carbohydrate and low-fat diets on markers of the metabolic syndrome. Nutrition Reviews, 79(4), 429–444.

Ketogenic Diet. The Nutrition Source. Havard School of Public Health. Retrieved fromhttps://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet//Ketosis. Cleveland Clinic. Retrieved from: https://my.clevelandclinic.org/health/articles/24003-ketosis

Masood W, Annamaraju P, Uppaluri KR. Ketogenic Diet. [Updated 2022 Jun 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/

O'Neill, B., & Raggi, P. (2020). The ketogenic diet: Pros and cons. Atherosclerosis, 292, 119–126. https://doi.org/10.1016/j.atherosclerosis.2019.11.021

Paoli, A., Mancin, L., Bianco, A., Thomas, E., Mota, J. F., & Piccini, F. (2019). Ketogenic Diet and Microbiota: Friends or Enemies?. Genes, 10(7), 534. https://doi.org/10.3390/genes10070534