Basic no-cook plates: Away from a kitchen or not wanting to cook for a meal? Sliced deli meats, cheese, and vegetables with dip make an easy lunch. Or boil up a dozen eggs and keep them ready in the fridge to grab for lunch or snacks. A can of tuna or salmon, with some full fat mayonnaise and vegetable crudités, is a simple lunch. Smoked oysters, sardines, herring with raw veggies or a salad are other easy no-cook choices.
Eat fat only until full. Don’t eat any more than you can handle. Sometimes people think they have to eat lots of fat whereas it is really eating the fat that naturally comes with a meal (i.e:not trimming a fatty steak) and adding as much fat as feels right to your meals through sauces and cheese for example. I don’t go our of my way to eat extra fat. If you are still hungry though but don’t feel like the heavy feeling some fat brings, add some coconut cream to your smoothies.
Hi Courtney, I’m currently working on a 21-Day Keto Meal Plan. Unfortunately, it’s super time-consuming. And after buying a keto cookbook yesterday and returning it the same day because it wasn’t well researched and the recipes clearly not created specifically for the Keto diet you wouldn’t want me to rush this. I want to make sure the Meal Plan is SPOT on and the recipes complement each other and make eating Keto easy. Give me another month or two and I’ll hopefully have more news on progress. Currently working on a rough sketch but still have to test all recipes and photograph them, too. You definitely don’t need nuts to be able to eat Keto. For now, I recommend to keep it as simple as possible. You can eat my 1-day meal plan 4 days a week and find other recipes you like to build another similar day and then keep switching between mine and the other.
Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.

I was on long acting insulin at 44 units twice daily. Short acting insulin three times daily at 25 units each. It was through the lchf eating changes I was able to get down to 5 units twice daily of the long acting and 3 units of short acting twice daily.Quite a difference in med changes. Cholesterol readings went from over 400 down to little over 200. A1c from over 9 to 7. All in a 30 day period. I had only been doing lchf for 30 days when tested. Lost 13 pounds. Stressful times hit me and started eating again. Just now getting back to lchf eating because I know this works. I need this for myself. I felt better, got around better, was much happier. It took time and constant monitoring to reduce my insulins under medial supervision. Was told to keep doing whatever it was I was doing by my pimary care as well as my endocrinologist.


We are home from our spring break getaway, and I am excited to get back into the kitchen and cook for my family. After a week of mostly eating out, a yucky virus that spread to 3/4 kids, and eating off plan having the predictably of a meal plan is what I need to get back on track. Recently, I slimmed down the weekly keto meal plans to dinner only, to be more intentional with my time. I have a considerable keto/low carb recipe index with tons of ideas for easy meals if you need further inspiration for low carb breakfast, lunch, or dinner recipes.
I would agree with many, but not all of your points. “Fat and carbs don’t make us fat. It’s only processed fat (vegetable oil) and processed carbs (white flour and added sugar) in processed foods (foods with more than one ingredient) that inherently lead to overeating and weight gain.” I have also said this throughout my website and one of the biggest myths I try to bust is that we are not NO carb we are LOW carb. By removing processed food from our daily diet, we almost become low carb by default. Nutrient dense, low-carb whole foods are encouraged but not to be overdone. Lower carb diets reduce insulin resistance and inflammation. Lower carb diets, with healthy fats, gives a better blood lipid profile and lower TG which is the best predictor of heart health. There are so many benefits from eating nutrient dense lower carb whole foods.
Carrie, I highly recommend a support group. I personally know a woman “Amanda Rose” who recently lost half her body weight through the Keto Diet and intermittent fasting. You should totally join her Facebook Group. It’s called “Eat Like a Bear” and you can find it by entering the group’s name in the Facebook search bar. She is so amazing and so supportive for people struggling to lose the weight.
Potatoes and gravy are total comfort food — and luckily, there’s a keto version. These are made with cauliflower, which is quite low-carb, particularly when compared to potatoes. Made with cream, butter, rosemary and parmesan, this mash is creamy, full of flavor and smooth. You’ll finish it all off with a stock-based gravy, that would be perfect on a roast, too.
Hi, I have been giving ditch the carbs a go…so far only in the form of bread,pasta,rice, this was quiet hard for me as I didn’t realise how much I got through a day! I’m a fussy meat eater as I was a veggie for a number of years so still only eating veggie quorn. I don’t drink fizzy drinks or alcohol. I have already cut out cakes/biscuits apart from the odd biscuit! I have lost weight and I still need to loose more…I really want to change my children’s diet also but I have one child who will eat/try anything and a two year old who won’t eat vegetables, luckily she has never been keen on pasta,rice or potatoes anyway but think I will struggle with her…so any tips welcome! She loves all fruit which I let her have as she doesn’t eat veggies but not sure if this is wise!
Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily.
I started seeing a nutritionist, who has started me on a B-12 injection 2 times monthly, and a LCHF diet. He wants me to stay between 20-35 carbs daily for at least 3 months. He says I need to buy ketone strips, to make sure I don’t go into ketoacidosis, however, I am otherwise healthy, and not diabetic. Is this something I need to be overly concerned about? I’m on my 4th day of approx. 25 carbs daily, and other than a slight headache, I feel fine.

Use our premium meal planner tool (free trial) to access tons of weekly meal plans, complete with shopping lists. You can adapt the diet plans to your liking, skipping any meal, choosing how many people you’re cooking for, and the shopping lists adapt. You can even start a new plan from scratch (of from pre-existing ones), tailor them completely and save them.


Research suggests that eating a low-calorie, low-carb diet can help you lose weight. And while popular low-carb diets, like the ketogenic diet and Atkins diet call for super-low carb limits, you don't actually need to go that low in order to lose the weight. In fact, eating too few carbs can make weight loss harder, as you miss out on key nutrients (like fiber from whole grains, beans, fruits and vegetables) that can help you to feel full and satisfied on fewer calories. In this easy low-carb meal plan, we keep the carbs low, but not so low that you'll miss out on those important nutrients. Plus, we made sure to include enough protein each day (over 50 grams) to help you feel satisfied while cutting carbs and calories. At 1,200 daily calories, this low-carb high-protein meal plan can help you lose a healthy 1 to 2 pounds per week.
Hi Cyn, The numbers are general guidelines but will vary depending on many factors, such as activity level, insulin resistance, weight and more. There is no single magic number, just conventional recommendations that are a good starting point. I will have a macro calculator coming soon that will help determine what is best for each person, but even then it’s an approximation. The only way to know for sure is to test. If keto is your goal, it’s usually best to start lower and then see if you can stay in ketosis when increasing.
Another option is to decrease the intake of carbohydrates slowly, over a few weeks, to minimize side effects. But the “Nike way” (Just Do It) may be the best choice for most people. Removing most sugar and starch often results in several pounds lost on the scale within a few days. This may be mostly fluids, but it can still be great for motivation.
Hi there Libby, just to let you and your readers know, I have been low carb for over a year now, ( sometimes I fall down and have processed carbs, mostly when I am travelling away from home) and the good news is I was diabetic, and now I am pre-diabetic, which is huge :O) I have also lost a small amount of weight in the process ( still more to go :O) but this eating plan makes me feel normal again, not always hungry, and I am a lot healthier than I was :O) now all I need to do is make exercise a habit :O) So thank you so much for all the time and energy you put in to this site, and all of these wonderful recipes :O)

Hi Barb, That can definitely be it. Losing when you are close to goal can be more difficult. It could also be that your body’s healthy weight is a little higher than what you’d like – which doesn’t mean you can’t lose, but makes it more difficult. If just eating Keto foods isn’t working, double check the macros for your weight and see if the amount you’re eating needs to be adjusted. You’ll find more help and support in our support group here.
Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis. Individual results may vary.

Hi Danielle, yes, most Keto Recipes I’ve seen on social media don’t look very appealing to me either. I have a Keto Breakfast Casserole and a Green Smoothie on the blog you can use the search bar in the menu, just enter “keto” and they’ll all appear. I am also working on a 21-Day Keto Challenge e-book at the moment. If you’re interested in being notified when it’s ready I recommend signing up for my newsletter, safest way to not miss it.


Basic no-cook plates: Away from a kitchen or not wanting to cook for a meal? Sliced deli meats, cheese, and vegetables with dip make an easy lunch. Or boil up a dozen eggs and keep them ready in the fridge to grab for lunch or snacks. A can of tuna or salmon, with some full fat mayonnaise and vegetable crudités, is a simple lunch. Smoked oysters, sardines, herring with raw veggies or a salad are other easy no-cook choices.

Oh, by the way : We are prematurely killing our beloved pets with carbs. Dogs and especially cats need to eat meat, but commercial pet food is mostly corn & wheat, which was bad enough before being poisoned by weed killer (“Round-Up” which is soaked into all American grain today) …. Huge numbers of cats and dogs now suffer & die from kidney failure, and the only explanation is what we are feeding them. My kitties now get chicken and tuna, which is a lot cheaper than any ‘gourmet’ canned food. Cooking for them is kinda fun, for that matter.
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