What does a healthy ketogenic meal look like?

A ketogenic meal is comprised of approximately 10% of calories coming from healthy carbohydrates such as leafy greens, non-starchy vegetables, and limited amounts of legumes and berries; 20% of calories coming from proteins such as omega-3-rich fish and grass-fed animal protein; and ~70% of calories coming from high-quality fats such as avocado, unsaturated and medium-chain triglyceride oils, nuts and seeds, and coconut. 

This 10/20/70 ratio is a guideline for the macro nutrient distribution for a given day, including meals, snacks, and beverages. You may recommend a slightly modified ratio based on your physical activity and personal health goals. The diagram below highlights how the calories provided from carbohydrate, protein, and fat differs between a standard American diet and a typical ketogenic diet.

Here are some healthy Keto options:

• Avocados
• Coconut Oil
• Low Carbs Vegetables
• Meat and Poultry
• Eggs
• Plain Yogurt and Cottage Cheese
• Nuts and seeds
• Berries​

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