Meal Formulas and Recipes
Keto Meal Formula
Understanding the keto meal formula is the key to being able to create meals in a less structured way without as much planning and with whatever is in your fridge or available.
First, main difference between lunch and dinner can simply be the size of the meal. That means at lunch you could make enough for both meals and have the same thing for lunch and dinner if you need to save time. Keto desserts are amazing, so don't skimp here!
Now, the basic keto meal formula is simply: Animal Protein, Vegetables, Keto Fats, Extra Flavors.
Below that we've posted a number of our favorite recipes to give you a head start on some ideas for meals and desserts. We'll be sharing a lot more recipes in our private group.
Animal Protein
Animal Protein is pretty straight forward and can be skipped or made to be a smaller portion of the meal if you're not very hungry. You'll probably find you feel better if you keep your dairy moderate to lower. And don't forget that eggs are amazing!
Keto Veggies
Here is a complete list of keto veggies, but think leafy greens cooked and/or raw, avocados, peppers, tomatoes, cabbage, broccoli and other non-starchy veggies. Though a little bit of starchy veggies is ok for flavor.
Keto Fats
Keto fats will be used to cook the meat and veggies in, or sprinkled on top. Below is a complete list. Use abundantly. This will be your main source of calories.
Extra Flavors
Extra flavors will make your meal extra delicious. Think plenty of salt, broths that you cook your veggies in, spices (garlic!) and various low carb favorite sauces such as mayo, hot sauce or salad dressings.
Simple Keto Recipes
4 Fabulous Keto Desserts
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