Ketogenic Diet Plan
Good Fats In = Bad Fats Out

So what do you actually eat when following a Ketogenic diet plan?  Well fats… good fats though! However, it’s always a good idea to steer clear of saturated fats.  A little protein and very few carbohydrates; a 3:2:1 ratio diet is roughly standard.


  • Scrambled eggs with fried tomato, parsley & cheese
  • Pan-fried chorizo and mushroom in a creamy sauce
  • Slice of ‘Keto quiche Lorraine’
  • ‘Boosted yoghurt’ mixing double cream in with standard natural yoghurt
  • Banana ‘smoothie’
  • Strawberry or mango milk
  • Spinach omelette

You must make what carbs and proteins you do have count.  Ensuring you receive enough essential nutrients is fundamental to any healthy diet - choose fresh fruits, vegetables, nuts and legumes rather than processed foods.


  • Indulgent Creamy Pumpkin soup
  • Garlic Mushrooms with fresh parsley
  • ‘Bun less’ hamburger with cheese & fried onion
  • Chicken fried noodles
  • Quiche Lorraine
  • Creamy chicken and asparagus soup
  • Lettuce wrapped lamb with tzatziki

Lunches and dinners tend to ‘merge’ as there is no such thing as a ‘lite’ lunch in a Ketogenic diet plan, unless you’re talking in terms of flavours (curried sausages may not be a staffroom favourite!). It makes sense to prepare meals in bulk and refrigerate or freeze portions.


  • Bacon Carbonara, heavy on the cream, substitute pasta for garlic and onion
  • Basil pesto pasta...minus the pasta (substitute fried zucchini, tomato & mushroom)
  • Coconut prawns cooked with ground macadamias (try heading in different flavour directions for diversity; Various Curries, chili, Thai lemongrass & ginger)
  • Baked Salmon Mornay pie
  • Fragrant green curry Coconut chicken
  • Curried sausages with ground macadamia paste
  • Pasta free Lasagna with eggplant layers & extra creamy garlic cheese sauce

Consider what you drink very carefully too, artificial sweeteners may be an option but water is the safest bet!


  • Deviled eggs
  • Celery and Philadelphia cheese dips
  • Cheese portions
  • Macadamia nuts
  • Mini muffins
  • Coconut Macaroons

Sugar is to be avoided like the glucose containing enemy it is!  Artificial flavourings are an option but a little fruit can go a long way.

If you haven't already, please visit the Ketogenic Diet page for a wider explanation.


  • Baked banana custard
  • Stewed rhubarb and cream
  • Fresh custard
  • Walnut cakes with cream cheese icing
  • Ketogenic Ice-cream
  • Passion fruit cheesecake
  • Chocolate mousse

A Ketogenic diet plan can be an effective weight loss program when carefully adapted as a high fat, low carbohydrate diet plan however I cannot stress enough the importance of medical or at least professional dietary supervision. Close monitoring of ketone levels is essential too, otherwise you may find yourself storing more fat than you burn.

Thank you for visiting our Ketogenic diet plan page. Feel free to visit our homepage as well.

Return to TOP of Page

Home     My Blog     Contact     Disclaimer     Privacy Policy

Powered by Solo Build It - Build your business from home