This is a 3 day Keto Kickstart menu plan that my partner and I followed initially. Like most people both myself and my partner work full time so speed is key, particularly in the mornings when making breakfast before leaving for work. My partner puts together salads for our lunches the night before, it is not practical for him to take leftovers as he does not have access to a microwave (he drives around in a van for the majority of his working day).
Another key component is cost – there is great debate about whether it is more expensive when you are on the keto plan. In winter for example salad (in particular cucumber, tomatoes and peppers) can be expensive but before we started the keto plan we were spending money on takeaway style lunches anyway so I think this evens out cost wise but the bonus is a delicious, healthy salad for lunch each day. Avocados are another favourite but again expensive in wintertime.
Breakfast For Him – A Coffee Addict
My partner used to have cheese on toast for breakfast but now drinks Bulletproof Coffee every Weekday morning – this keeps him feeling full until lunchtime, his energy levels remain constant all morning and he does not start to flag and feel tired. He simply brews one mug of coffee and adds two tbsp of butter together with one tbsp of coconut oil. We buy Blue Coconut Wild Coconut Oil (virgin organic cold pressed).
Breakfast for Her – A Tea Addict (Preferably PG Tips)
I love a cup of tea every morning with a splash of skimmed milk. I love eggs and during the week I either simply hard boil two eggs or make scrambled eggs, these keep me going until lunchtime, eggs Are an excellent low-carb food. You can also cook bacon, sausage, etc if you time in the mornings.
Lunch For Him and For Her
Salads (lettuce, cucumber, celery, cabbage, bean sprouts, shredded cabbage, tomatoes and peppers) mixed with either of the following:
Mediterranean Mix (olives, capers, sundried tomatoes and feta cheese) with extra cheese if preferred. A quick tip – we buy tubs of Mediterranean mix but drain the oil then add to a container that contains olive oil.
Red salmon but you can have pink salmon or tuna depending on your preference. We prefer the taste of red salmon despite it being more expensive (we share one tin between us.
Left over chicken, diced or sliced and mixed in with the salad ingredients of your choice. You may have some leftover beef or might want to make a simple cheese salad (my partners love mature Cheddar but I prefer Brie cheese).
Don’t forget to add in any herbs you have left over such as coriander, parsley or mint for example. The same goes for any nuts or seeds such as sunflower, pumpkin, sesame, etc to add different textures and flavours to your salads. My partner takes a small pottle of olive oil which he adds just before eating his salad.
Dinner For Two
Shepherd’s Pie but replace the potato layer with mashed cauliflower (cauliflower, butter, cream, seasoning and cheese (optional). Use fresh or frozen cauliflower (it’s just as good).
Mediterranean Chicken Bake is tasty and quick and easy to make. Place any keto friendly vegetables such as brown onion, eggplant, mushrooms, courgettes, peppers and chicken pieces into a baking tray with olive oil and bake in the oven.
Baked fish with a selection of green vegetables of your choice. We both love leek, courgette, broccoli and green beans. Fish is expensive but even a small piece of fish can go a long way. I love the taste and texture of fish, its perfect on the keto diet and we should all be eating more of it!
Dessert For Those That Do!
We do not normally eat dessert but do indulge when eating out and one special occasions notably birthdays. When you fancy something sweet eat a small piece of dark chocolate, we buy Lindt 90% Cocoa Supreme Dark (100g).
Alternatively make some individual berry cheesecakes – these are delicious, require few ingredients and are easy to make. Simply mix one ¾ cup cream cheese with one ¼ cup of coconut oil (or butter) in a bowl (leave both out for about one hour so they soften and are easy to mix). In another bowl mix crushed berries with one tbsp of vanilla extract. Combine all the ingredients together, spoon into small cake cases and place in the freezer for at least one hour.
My partner loves raspberries so we use those but use berries you prefer (strawberries, blackberries, etc.) You can use fresh or frozen fruit, I use Oob organic raspberries.
A handful of nuts (walnuts, brazil nuts, pecan, macadamia, etc) may suit you better but only if you have the self-control to eat only a SMALL amount, I can’t do this as one turns into two…..turns into many! Nuts have known health benefits but can be expensive so be careful when you are at the Pick & Mix in the supermarket!
I believe the Keto diet is a diet for life because it’s delicious and satisfying – there is an array of vegetables, herbs, spices to choose from. Meals are quick to prepare, if you regularly eat dessert after your dinner there is a vast array of recipes that require no baking, take only a little time to make and use only a few ingredients. Being on the Keto diet does not need to be expensive particularly if you eat vegetables that are in season. My partner and I feel fitter, healthier and happier on this diet and intend to eat this way for the rest of our lives. I hope you try the Keto diet too and are as happy with the results as my partner and I. I recommend you read as much information as you can and take one step at a time, I would love to hear from you about your experience and would welcome any questions you may have.