May 24, 2024

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A piece of onion cheese quiche or pie sprinkled with parsley on wooden table. HorizontalAhanov Michael/Shutterstock

Keto breakfast recipes to start your day

If you’re a newbie planning your weekly keto diet menu, make the meals as easy as possible. A keto breakfast, for example, can take advantage of many classic breakfast foods, including eggs, bacon, sausage, and ham. Eggs are real winners in the keto world. They’re extremely versatile, easy to cook, and have just half a gram of carbs but 6 g of protein and 5 g of fat.

“Eggs have a lot of vitamins like vitamin A, B complex, D, K, E, calcium, and zinc,” says Ryan Weaver, a personal trainer and keto enthusiast. “That’s why eggs are an excellent choice for breakfast when you follow the keto diet. To avoid getting bored, you can try different ways of preparing the eggs—boiled, fried, or baked. Also, you can combine the eggs with different foods like bacon, ham, cheddar cheese, butter, mayonnaise, so you get a different recipe each day although using the same main ingredient.”

Egg-celent keto breakfast options include:

  • Frittatas and quiches
  • Hash with pork, kale, and eggs
  • Baked eggs in avocados
  • Omelet with sautéed spinach, mushrooms, sun-dried tomatoes, and goat cheese
  • Eggs scrambled with cream cheese, bell peppers, and spinach

And good news for coffee addicts: you can still have your morning cup of joe. You’ll just need to adjust what you stir into it. Switch out flavored creamer for the real deal—full-fat heavy whipping cream, which has only 1 gram of carbs per tablespoon. If you want to give your java a jolt of sweet, stir in a low-carb sweetener that uses sugar alcohols. But if you can skip the sweet, even better. In time, you’ll retrain your palate to not crave a sugary start to the day. This is what everyone gets wrong about the keto diet.

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homemade egg salad in white bowl on white background, top viewZoeytoja/Shutterstock

Easy keto lunches

If you talk to keto aficionados, you’ll find many save leftovers from dinner for the next day’s lunch. Cook once, eat twice—your keto diet menu for lunch is solved. If you don’t like leftovers or if you’re craving something different for lunch, the mid-day meal can be as simple as a scoop of chicken salad. Or, hit the salad bar at a local grocery store and top a bowl of greens with some good-fat goodies. You can also try one of these simple keto lunches:

  • Salad with chicken, eggs, avocado, nuts, cheese with olive oil and vinegar or another favorite dressing
  • Rollups of lean, thinly-sliced deli meat wrapped around cheese and bell peppers or pickles
  • Tuna salad or egg salad, made with rich olive oil mayonnaise
  • Soup without pasta or beans
  • Cauliflower rice bowl with a grilled protein, cheese, dressing, olives, and nuts

“One of the best meal planning tips I’ve ever received is to structure breakfast and lunch so that you don’t have to think too much about it,” says Emily Bartlett, co-founder of Real Plans. “If you’re OK with repetition, it’s ideal to have a simple selection of recipes for breakfast—including some that can be taken on the go. For lunch, go ahead and use your leftovers with a fresh green salad, and be sure to include a dressing that you really love.” Before you make your keto diet menu, check out the 13 things doctors want you to know about the keto diet.


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