How to Build a Healthy Keto Plate

The ketogenic diet — often abbreviated to keto — features whole, low-carbohydrate foods. This doesn’t mean you have to sacrifice flavor, though. A health keto plate should be well-rounded and offer lots of different complementary flavors, so you leave the table satisfied after each meal. Following are some tips to get you started.

Start With Lean Meat or Fatty Fish

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Meat adds a filling base to any healthy keto plate and provides plenty of vitamins, nutrients, and healthy fats. Go with chicken breasts, pork chops, or round sirloin. Just remember to trim the fat.

Fatty fish can also provide a great base for a healthy keto plate. Throw a few salmon fillets on the grill, then cook them for 10 to 15 minutes per side. Sprinkle with lemon juice ahead of time to bring out more of the flavor.

In fact, the grill’s your best friend when you want to build a healthy keto plate without much fuss. There’s very little cleanup, especially if you cook on foil, and unwanted fats will drip through the grates.

Add Lots of Low-Carb Vegetables

If you’re following a strict keto diet, you know that macros matter. Counting the percentage of fat, protein, and carbohydrates in your diet can help you get closer to the ideal ratio. Shoot for 70 percent fat, 20 percent protein, and 10 percent carbohydrates.

If you already have the grill fired up for your pork loins or salmon, toss some low-carb veggies in a foil wrap and add them to the rack. Garden asparagus, green beans, artichokes, and eggplant are all great choices. Drizzle with olive oil and your favorite spices, such as garlic, to give them even more flavor. They’ll come off the grill crunchy and satisfying.

Chop Up a High-Fat Salad

Fats aren’t the enemy when you’re preparing a health keto plate, especially when they come from fatty fish, vegetables, nuts, and legumes. A salad might not sound very appetizing but stick with us.

Start with one of the meats listed above. Cube the meat and set it aside.

Next, add lots of low-carb vegetables. Avocado is a great place to start because it’s flavorful, fatty, and low in carbs. Add lettuce, spinach, cucumber, bell pepper in as many colors as you like, and broccoli or cauliflower.

Next, pile on the low-carb legumes. Lentils, split peas, navy beans, and raw edamame are all great options. They’ll add texture to your salad.

Finally, chop everything together in a large bowl with a mezzaluna. The flavors will mix, and you’ll get more of everything in each bite. You don’t even need salad dressing to enjoy this dish.

Reap the Benefits

A healthy keto plate’s benefits can extend far beyond weight loss. According to a medically reviewed article in Medical News Today by Ana Gotter, studies have shown that the keto diet also battles acne, reduces cancer risk, improves heart health, and might even help your brain function better.

If you’ve never tried the keto diet, use the tips above to prepare healthy keto plates every day for one week. Who knows? You might love it.