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January 31, 2018 / Nicole Villeneuve

Keto for Beginners: Our One-Day Ketogenic Meal Plan


So you've decided to go keto. Maybe you've read about the weight loss benefits or the research on ketosis and blood sugar. But now that you've made the commitment ... where do you start?

If you want to know is keto is right for you, this one-day ketogenic meal plan will give you a taste (no pun intended) of what the diet is all about. With simple recipes for breakfast, lunch and dinner, you'll be eating keto in no time.

Want more recipes? Try PlateJoy's keto meal planner and get recipes and grocery lists customized to you.

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Cinnamon Ricotta Porridge

Serves 1

1/2 cup full-fat ricotta cheese
1/8 tsp ground cinnamon
2 tbsp butter
1 drop liquid stevia (optional)

  1. Mix ricotta, cinnamon, butter and stevia (if using) in a microwave-safe bowl. Microwave 1 minute, until warmed through and enjoy with a spoon.

Avocado BLT Egg Salad

Serves 1

2 slices bacon
1/2 avocado
2 hard-boiled eggs
1 tsp minced garlic
1 green onion
1/4 cup cherry tomatoes
1 cup spinach
lemon wedge

  1. In a skillet over medium-high heat, fry bacon until crispy, about 8 minutes, flipping occasionally. Set aside to cool.

  2. While bacon cooks, cut avocado in half and remove the pit, then scoop flesh out of the peel into a medium bowl. Add hard-boiled eggs, garlic and a pinch of salt; smash with a fork until combined.

  3. Finely chop green onion (both greens and whites). Cut cherry tomatoes in half. Crumble bacon into the bowl with the egg salad, then add cherry tomatoes and green onion. Mix well.

  4. Season with salt and pepper to taste. Serve over spinach, with a drizzle of lemon juice over the top.

Two-Cheese Zoodle Casserole

Serves 4

4 medium zucchini
3 eggs
1/2 cup whole milk
2 tbsp butter
1/4 garlic powder
3 cups grated cheddar cheese
1 cup grated jack cheese

  1. Preheat oven to 350 degrees F. Lightly grease a 9x13 casserole dish.

  2. With a vegetable peeler, spiralizer or sharp knife, shave zucchini lengthwise into thin ribbons. Place in a colander and sprinkle generously with salt. Set aside.

  3. Meanwhile, in a small bowl, whisk together eggs, milk, butter and garlic powder.

  4. Press zucchini with a paper towel to expel excess liquid. Place in the prepared baking dish and sprinkle with shredded cheddar and jack cheese. Pour egg mixture over the top and bake 35 to 45 minutes, or until firm.

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Want more recipes? Try PlateJoy's keto grocery list and meal planner and get recipes and grocery lists customized to you.

Nicole Villeneuve

Nicole Villeneuve is a certified Diabetes Prevention Lifestyle Coach. A graduate of Yale University, she previously worked in book publishing, with a focus on cookbooks and health, and ran the food blog Paper and Salt. Her writing has been featured in Bon Appetit, Food & Wine, The New York Times Magazine, The Paris Review, and The Daily Beast. Nicole lives in San Francisco and loves cooking, reading, exploring new restaurants, and running by the ocean. You can (very occasionally) find her on Twitter.

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