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Ketogenic Diet example

A ketogenic diet is a very low-carb, high-fat diet that aims to induce a state of ketosis, where the body uses fat as its primary source of energy. Here's an example of a one-day ketogenic meal plan: Breakfast:

  • Scrambled eggs cooked in butter or coconut oil.

  • Bacon or sausage.

  • Avocado slices.


  • Handful of macadamia nuts or almonds.


  • Grilled chicken or salmon topped with a serving of pesto sauce.

  • Mixed green salad with olive oil and vinegar dressing.

  • Steamed broccoli or cauliflower.

Afternoon Snack:

  • Celery sticks with cream cheese or almond butter.


  • Baked salmon or steak with a side of roasted Brussels sprouts and asparagus.

  • Sautéed mushrooms in butter or olive oil.

  • Cauliflower mash or zucchini noodles.

Evening Snack:

  • Full-fat Greek yogurt with a handful of raspberries or blueberries.

Note: The macronutrient distribution in a ketogenic diet is typically high in fat (70-75% of total calories), moderate in protein (20-25% of total calories), and very low in carbohydrates (5-10% of total calories). It's important to track and adjust portion sizes and ingredients based on individual needs and goals. Remember to choose healthy sources of fats like avocados, nuts, seeds, and olive oil, and prioritize non-starchy vegetables to meet micronutrient requirements. Adequate hydration and electrolyte balance are also important on a ketogenic diet. Consulting with a healthcare professional or registered dietitian is crucial before starting a ketogenic diet, especially if you have any underlying health conditions or concerns. They can provide personalized guidance and support to ensure nutritional adequacy and safety.

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