Masters of Health Magazine June 2019 | Page 73

Most Non-Berry Fruits

Most fruits simply contain too many carbs and can prevent you from reaching your goals if you eat them. So when on keto, stay away from especially the “sweet fruits” like mangoes, papayas, bananas, oranges and apples.

Nearly All Processed Foods

Crackers, chips, pretzels, etc.

All types of candy

All desserts like cookies, cakes, pies, ice cream

Pancakes, waffles and other baked breakfast items

Oatmeal and cereals

Snack carbs, granola bars, most protein bars or meal replacements, etc.

Canned soups, boxed foods, any prepackaged meal

Foods containing artificial ingredients like artificial sweeteners (sucralose, aspartame, etc.), dyes and flavors

Sweetened and Caloric Beverages


Alcohol (beer, wine, liquor, etc.)

Sweetened teas or coffee drinks

Milk and dairy replacements (cow’s milk, soy, almond, coconut, lactaid, cream, half and half, etc.)

Fruit juices

Keto Diet Meal Plan –

The Ketogenic Lifestyle

As you can see above, there’s a surprising number of approved keto foods, especially for such a high-fat diet. The keto diet menu centers around healthy fats, grass-fed meats, non-starchy vegetables and fat-based fruit (avocado).

So what are some keto lunch ideas? I suggest you visit my page on keto diet recipes as well as keto diet snacks (including fat bombs!), in order to get started the right way on a ketogenic meal plan!

As you will see, simple keto meals begins with the healthy fat consideration first, making sure plenty of low-starch veggies surround the fat along with a moderate protein source.

Wild-caught salmon, as a high-fat fish, is a perfect keto choice, and easy keto meals can be a fatty cut of healthy protein like salmon or lamb served with plenty of green veggies.

For a keto diet breakfast, the egg is often the perfect main ingredient because of its status of a filling, healthy fat.

For a quick keto breakfast, you may choose a keto smoothie using a keto protein powder. Use an approved keto fruit like frozen blueberries and some coconut milk, and then you have a delicious start to your day.