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One Stop Keto Shop
A Complete Food List, Ketogenic Diet Calculator & Menu Planner...
Everything you need to succeed on the keto diet!
One Stop
Keto Shop
A Complete Food List, Ketogenic Diet Calculator & Menu Planner...
Everything you need to
succeed on the keto diet!
Planning
When constructing your keto diet menu, it's important to ensure you're eating the correct amounts of good fats, carbohydrates, fiber, and protein because there is a definite link between ketogenic meal planning and achieving your health goals.
By using various keto calculators you will be able to set specific weight loss goals, know that everything your eating is allowing you to stay in ketosis, and to track your progress. Once you receive your personalized macro targets from the keto calculator, you can be confident that your menu choices will effectively help you reach your goals, and easily determine if menu adjustments are needed.
As you begin your ketogenic journey, you will want to be able to customize a meal planner to align with your lifestyle. Our planner lets you choose the keto diet foods that you want; quick and easy meals, fast food items, casual restaurants, fine dining, foods from around the world, snacks and desserts that you want. You can also enter your own recipes and the meal planner will display the nutritional values automatically.
The meal planner does all the hard work and saves you time by automatically calculating each day’s calories, fat intake, net carbohydrates and protein!
Keto has changed my life...
I began my journey in February of 2018 at 235 pounds and just recently weighed in at 198. First time in a long time that I’ve seen the scale dip below 200 and it feels pretty good.
Dave Van Dyne // Food Critic
Create
Your Keto Grocery List
What to eat on a keto diet
Because you want your body to burn fat instead of carbs, the majority of the calories you eat will come from fats and proteins, which means you’ll be eating a lot of meats, fatty foods, and oils.
You will want to follow these general guidelines:
Proteins
Dark meat poultry, beef, and pork have the dual benefits of having both proteins and fats. Breast meats and seafood are best when adding a sauce to increase fat content.
Fats & Oils
Butter, heavy cream, and various oils are great for maintaining ketosis. Avocado, olive, and coconut oils are best. Stay away from artificial fats like margarine.
Fruits & Vegetables
Leafy green veggies like spinach and arugula work well for the keto diet. Avocados, asparagus, celery, squash, leeks, and eggplant are low carb options as well.
You can browse our complete keto diet food list here.
Your Ketosis Grocery List
There are two main methods you can use when going to the grocery store to shop for foods that are recommended for your keto diet:
Each of these two methods require specific tools that will save you a lot of time when you shop. Using these tools will also keep you from making mistakes that could throw you out of ketosis.
It's always important to carry a list of ketogenic foods with you to the store, otherwise your going to spend a lot of time reading nutritional labels.
If you decide to create a keto strategy for the week you will need to use a good meal planner. This planner should include numerous recipes and allow you to enter your own recipes as well. The planner would then sum up the macros that your planning on eating each day so that you know you're not going to go over the suggested number of carbs and calories.
The calculator that is included in our meal planner is one of three you should be using. The other two are a calculator to determine the macros you should be eating and a calculator to quickly enter a food item and it returns the nutrients that the food or meal contains.
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3 Keto Calculators
These questions, and more, can be answered by using three important keto diet calculators. By using these calculators you will be able to quickly look up nutrients in foods, plan your keto diet for the days ahead, and find out the maximum number of carbs, calories, fats, and proteins you should consume each day.
By using this calculator you will be able to set your weight loss goals. Enter your gender, age, weight, height, activity level, and carb goals into the keto macro calculator and it lists the nutrients you should be eating each day. Furthermore, it allows you to choose your goal of aggressively losing weight or going for a low or moderate amount of weight loss. It also gives you the information you need if you want to maintain your weight or build muscle.
Keto Diet Calculator
We don't always plan every meal in advance, so this calculator allows us to quickly enter a snack or a whole meal and it instantly sums the carbs, calories, fats, and proteins that these foods contain.
Keto Meal Planner
A good keto diet menu planner sums up the macros for each days meals, snacks, and desserts. Our meal planners drag and drop interface allows you to quickly move items to another day if you see that your going over the sum of your macros.
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the Keto Meal Planner
Control Your Keto Menu With A Fully
Customizable Meal Planner.
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each & Every day
Keto for Families
Keto for Women
Keto for Men
Restaurant Keto
Vegetarian Keto
Keto Diet Menu is Your recipe for success!
Preview Our Meal Planner...
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Tools For You
With a super simple drag-and-drop interface, you can view your entire week in one snapshot, and effortlessly see all of your macros calculated for each day.
No need to tediously enter each ingredient of a meal into a third-party calorie tracking app. Let the meal planner do the work for you!
No Two People are Exactly the Same
So why should you settle for a generic, one-size-fits-all meal plan that everyone else is using? Our Meal Planner is fully customizable, allowing you to choose the recipes that you love and create a tailored meal plan to empower your success.
Many other meal plans offer a single 30-day plan that limits you to eating the recipes that they choose. The problem with this is that no two people are the same. Differences in taste or allergy issues can derail your progress and discourage you from wanting to continue. Instead, our meal planner provides a variety of recipes to choose from and allows you to customize your plan to fulfill your cravings and leave your taste buds satisfied.
The Keto Meal Planner allows you to build meals in the following categories:
Keto Family Meal Plan
Is it safe to put your children on the keto diet? Keto is all about healthy fats, lots of protein, and vegetables to help your kids grow up to be strong healthy adults.
Children do need extra nutrients for their growing bodies. Our goal is to help everyone in your family be happy and healthy, which is why we are offering our family meal plan. The foods listed provide the extra nutrients your child may need. It uses recipes built for the keto diet, but adds sides that have carbs and dairy to keep your kids going strong and healthy throughout the day.
Your children get the nutrients they need, while allowing you to achieve your weight loss goals. You can be successful on the diet without having to worry about your child's health!
Keto for Women
Our keto diet for women meal plan was created to help women achieve their perfect body in the most efficient way possible. We calculated the height, weight, and body fat of the average woman to gather the correct nutritional information that you need.
The meal plan includes the recipes rated highest by women and that fit the calorie and nutritional recommendations that you need to be healthy and to go into ketosis. These recipes promote fast weight loss while also providing the specific nutritional values you need each day.
Keto for Men
Our keto diet meal plan for men was created to help men achieve their weight loss goals in the fastest way possible, while also ensuring they don't get hungry.
We took the height, weight, and body fat of the average male to calculate the correct nutritional values they need each day. The meal plan includes recipes to fit the calorie and nutritional recommendations that are needed to be healthy and to go into ketosis.
Using these recipes helps you achieve the fastest weight loss while also providing the energy you need to feel good throughout the day.
Keto Fast Food & Casual Dining
Many fast food and casual dining venues seem to have plenty of menu items that would make it hard to stay on a low carb diet. Our meal plan for dining out will tell you what you should order from many of these restaurants.
Even if there isn't low carb items on the menu, you can still find ways to enjoy your favorite restaurant while staying on Ketosis.
World Wide Keto
We will help you stay in ketosis while still enjoying the best of the world’s cuisines. Whether you’re in the mood for Italian, ordering Chinese food, or celebrating Cinco de Mayo, you can stay on your ketogenic diet.
Italian food, which is mainly known for pasta would appear to be keto taboo and an assured way to lose your state of ketosis. However, you will learn our menus have items that are both delicious and keto-friendly.
Vegetarian Keto Meal Plan
Can you eat a vegetarian menu on a Keto diet menu? Absolutely! The Vegetarian Diet is commonly referred to as one of the healthiest diets, due to it reducing the risk of heart disease and diabetes.
On this website, we have many vegetarian recipes and meal plans that will help you get into ketosis while still eating a healthy vegetarian diet.
Vegan Keto
Worried about not being able to maintain your vegan diet while on a keto diet menu? This weight loss plan is designed to keep you living your vegan lifestyle while also staying in ketosis.
You can reach your keto weight loss goals while continuing to eat vegan foods. This gives you the best of both worlds! We list vegan recipes that will help you reach ketosis. Our goal is for you to keep eating healthy while achieving your weight loss aspirations!
For more information on the benefits of vegan keto, see our article...
Maintain Your Weight
Many people have said that one of the issues with most Keto Diet menus or meal plans is that they don't offer recipes that increase your carb intake once you are at their desired weight.
We provide low-carb recipes and menu plans to help you maintain your ideal weight. We offer meal plans that will help you manage your weight while not forcing you into Ketosis.
Keto Bodybuilding
People may tell you that it is not possible to build muscle on a keto diet, they are convinced that it is essential to have carbohydrates to build muscle. This is a very common misconception. Your body will produce ketones while in ketosis, and it has been shown that as long as your daily calorie needs are fulfilled, ketones actually preserve your muscle from breaking down.
The Journal of Clinical Investigation concluded that ketones promote protein synthesis in your muscles. Protein synthesis is the process of cells generating new proteins, which means having your body produce ketones in your blood encourages your body to build more muscle.
A study in the Journal of Applied Physiology, which tested subjects for six weeks by giving them either a high carbohydrate diet or a low carbohydrate diet. They found that after six weeks of resistance training, both groups had the same level of protein synthesis. The conclusion is that you can build muscle without carbohydrates the same as you can with carbohydrates.
To use the Keto Calculator for body building, enter your information and then scroll to the “Goal” section which is located immediately after the “Maintenance” section. Select “Weight Gain” from the drop-down list. You can choose a calorie surplus of 10%, 15%, or 20%.
How to Use the Keto Diet Meal Planner
The Keto Diet Meal Planner is a simple way to enter our recipes, meals when you eat out, and your own recipes. Calories, fats, protein, fiber, and carbohydrates are automatically calculated for each day in order to ensure your following your weight loss plan. You can plan out what you eating for each day, all week, and even the next month, it's your decision. All you have to do is drag-and-drop food and recipes into the day and meal time you wish to eat them.
The meal planner also accounts for leftovers, if you don't eat all of your food in the first sitting, you can add it to the leftovers and drag-and-drop these items to the day and time you want to eat them.
Nutritional information is provided at the bottom of the page for each day helping you understand if you are achieving your weight loss goals.
A shopping list is provided for all of the meals included on the meal planner to make your shopping experience quick and easy.
Keto Grocery List
Once you select your meals for the week, the planner will give you an option to print out your entire shopping list for the recipes that you have chosen.
Our meal planner compiles all of the ingredients from the foods and recipes you have selected and puts them in one easy to read list.
Access the grocery list from your phone or print it out, and your good to go. Its that simple.
How to Use the Keto Macro Calculator
Ready to get started on your journey to a healthier, happier lifestyle? Our Keto macro calculator will quickly analyze your target calories and macros to help you visualize the best way to achieve your goals.
You can then use this information with our Keto Diet Meal Planner to easily customize your meal schedule and ensure you have a personalized blueprint designed to guarantee success.
The keto macro calculator is an essential tool in understanding how to be successful on the keto diet. It provides important information on how to maintain your weight while giving options of a small, moderate, or a large deficit of calories. This will determine what recipes you should use to help you get the quickest results on the diet!
If you are wanting to maintain the weight loss you have achieved, we have you covered! The keto calculator shows you how much of each nutrient you need to maintain your weight, and we offer recipes that are geared for a maintenance plan. These recipes and food lists allow you to increase the grams of carbs you can eat each day.
The keto calculator also provides options for gaining weight for those looking for to get started on our bodybuilding keto plan. This will show you how to gain the muscle you’ve always wanted!
The calculator is able to calculate this information using some simple background information including height, weight, age, etc. if you need help determining your BMI, we provide a separate BMI calculator to help you know where you stand.
Maintenance
The maintenance section shows you what levels of food to eat to maintain your weight on the keto diet menu including calorie, carbs, protein, and fat intake. This will help you stay on track using this information side by side with our meal planner.
Calorie Deficit Options
The keto calculator offers 3 different types of calorie deficit options, small, moderate, and large. These will help determine how much of a change in your diet you want to make, as well as how fast you want to lose weight. This gives you information on how many calories, carbs, proteins, and fats to eat on a day-by-day basis.
How to Use the Keto Diet Food List
Our keto diet food list contains all of the ingredients that you are able to eat to achieve and maintain ketosis. If you are feeling creative and want to make your own recipe come and see all of the ingredients you can work with!
Our list includes nutritional information making it extremely easy to calculate how much of each nutrient you are eating, This allows you to stay consistent with the meal plan you have chosen.
We want you to have as much information as you can while on the diet. This list is super helpful for anything keto related, if you're ever questioning a certain food, just check the list. Want to check the carb amount? Just check the list. It really is that simple!
Struggling to Stay Consistent
Diets are hard. Trust us, we know from experience. Television and internet advertisements constantly bombard us with promises of super-quick, extreme weight loss schemes that just don’t work in the real world. This all adds up to a lack of consistency in seeing any real, tangible results and makes it hard to trust innovative concepts.
But a properly implemented keto diet menu is scientifically proven to work and offers added benefits like reduced blood sugar levels and an increase of ketones in the body in addition to weight loss. We know that diets are tough to maintain, especially when you’re constantly on the go. We can help! Our product serves to help you maintain the keto diet, so you can reach your goals and live the lifestyle of your choice.
Whether you’re brand new to the keto lifestyle or have a solid understanding of the approach, we can all use a little support to get us where we want to be. We created the keto diet menu website to contain resources designed to easily make keto fit your busy schedule. Now, becoming successful has never been simpler. Your journey will not be without its challenges, but our all-inclusive Ultimate Keto Diet Meal Planner ensures we will be by your side every step of the way with articles, videos, and answers to all your questions. Our number one goal is to help you achieve your weight loss aspirations and we believe the Ultimate Keto Diet Menu is the best possible way to kick start your journey to success!
The Solution? Keto Diet Menu!
EVERYTHING YOU NEED IN ONE PLACE!
Endless Recipes
Tired of searching for quality keto recipes? Look no further. Our recipes are tried and tested to be keto friendly and delicious! Every recipe includes easy instructions and nutritional information to keep you going strong on your keto diet menu!
Designed Meal Plans
Prefer to use a 30-day meal schedule instead of our meal planner? We’ve got you covered. Our nutritionists will construct a personalized plan specifically designed to help you hit your target macros. And unlike other options out there, you will get a new meal plan every 30 days, delivered directly to your inbox. No need to constantly repeat the same recipes over and over again.
Plan Your Meals
Wanting to plan out your week ahead of time? Our meal planner does wonders in helping people plan out their meals. With an easy drag and drop interface, you will have your week planned out in no time! Our keto diet menu planner even includes nutritional facts, so you instantly know that you are eating the right foods every single day!
Generate Shopping lists
Tired of running back and forth to the grocery store for that one ingredient you missed? Once you plan out your meals for the week, you can generate a keto grocery list with all the ingredients you will need for the week!
Getting Started Tools
Creating your own keto diet menu has never been easier with these helpful tools to get you losing weight right away. Tools such as the keto calculator, helps you to determine your ideal carb intake, so you can effectively plan your days menu.
Going Through the Journey
We have some amazing people writing about and making videos of their keto journey in order to help you stay motivated, provide real life testimonials, and give you keto tips. These people are going through the keto diet along side of you. They will be answering your questions, helping you stay on track, and will show you the stunning results of the diet.
Meet Chris!
For fifteen years Chris Beddoes has struggled to get his health in check. As a husband, father of five, former firefighter/EMT, and member of the Disaster Services team for the American Red Cross, he knows that this must be a priority in his life.
Meet Michele!
Why I'm On the Keto Diet
I admit, I am typically very skeptical of current diet trends and fads, and most recently regarding the topic of high fat/low carb diets. My existing knowledge of ketone production is that it is a byproduct of improper or deficient carbohydrate metabolism and subsequent risk of diabetes. That made me cautious of a diet focusing on low carbohydrate levels. And one cannot discredit nutritional studies validating a low-fat diet’s benefits for cardiovascular health. However, many lower fat foods tend to compensate with higher amounts of sugar. Let the consumer (or eater) beware. As a society, the majority of us overindulge in sugar, both simple and complex. However, the fact is that we need protein and fat to maintain overall good health, specifically to help with brain fitness, fighting inflammation, proper immune function, heart disease prevention (supported by ingesting “good fats”), building muscle AND…burning fat.
With the speed in which the Keto diet has gained popularity, and the fact that some friends and family have had very visible success with the program, I decided to give it a try. This was not an easy decision given my previous notions regarding a fat and protein-heavy menu. I have been a person who has been slightly overweight following the births of my two children. I was able to lose 35 pounds about ten years ago, but over time, the lack of commitment to the dietary restrictions allowed me to regain all of the weight. For me, an attractive feature about the Keto diet is that it forces fat breakdown early in the plan, resulting in quicker weight loss and immediate gratification to help me stick to it. A reason that people tend to lose more weight on the Keto diet is because it is more difficult to overeat protein and fat than when eating a diet consisting of protein, fat and carbohydrates. There is also greater satiety when eating foods containing higher fat and protein vs. eating foods with high amounts of sugar, which leads to decreased hunger and calorie consumption.
Because no two people are the same and each has particular dietary needs or restrictions, the dieting and nutritional information provided on this site does not constitute professional advice and is not a substitute for expert medical advice. You should always consult with a physician before starting a diet regimen and should continue only under a doctor’s supervision. While we provide information on this site in the hopes of helping you improve your overall well-being, multiple factors influence a person’s results, and individual results may vary. When a doctor’s advice to you, conflicts with information provided on this site, you should always follow your doctor’s advice. Don’t stop taking any of your medications without consulting your physician.