Keto Diet Plan Australia

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Written by Brenda Peralta, Registered Dietitian and medically reviewed by Abby Courtenay

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If you are Australian and are thinking of doing the ketogenic diet, you might be wondering how to go about it. A ketogenic diet has several benefits like weight loss, a decrease in chronic conditions, and increased energy levels. 

In this article, we will explore everything related to a ketogenic diet and how you can do it if you live in Australia. Learn the benefits, drawbacks, foods to eat, foods to avoid, food alternatives, a one-day meal plan example, and a shopping list. 


What is the keto diet plan Australia?

A keto diet plan is a low-carb, moderate protein, and high-fat diet. 

It has a typical calorie distribution of 5-10% carbs, 20% proteins, and 70-80% fats. This means that you can have, on average, 25-50 g of net carbs per day. The exact amounts are different for each individual, depending on things like your age, weight, and how physically active you are.

To ensure you are in a ketogenic state, keeping your calorie and carb count within the appropriate ranges is essential. Foods with a significant amount of carbohydrates ⁠— like grains, legumes, dairy, and fruit ⁠— should be controlled to avoid going overboard. 

This diet plan is not suitable for everyone. People with diabetes (insulin-dependent) and pregnant or lactating women should not be doing this type of eating program.


Benefits of a keto diet plan Australia

There are many benefits to following a ketogenic diet. Here is a list of the most common benefits you can obtain.  

  • Weight loss. There can be an average of 0.5-1kg of weight loss per week following a ketogenic diet. You often lose more when you first start, although the majority is water weight in the beginning.
  • Increased energy levels. Several people report having more energy when they are in a ketosis state. 
  • Improved sleep. People often sleep better and longer during a ketogenic diet. 
  • Reduced your cravings. While you might experience more cravings in the beginning, after a couple of weeks, it is significantly reduced. 
  • Potential for decreased risk of chronic disease. Studies show that this way of eating can reduce your blood pressure and your glucose levels when followed correctly. 
  • Can improve bloodwork. Clean keto especially may help decrease your triglyceride levels and cholesterol levels. 


Drawbacks of a keto diet plan Australia

Even though there are several benefits of following a ketogenic diet, there are also some possible side effects. Here is a list of the most common ones you might experience. 

  • Keto flu. You might experience headaches, nausea, fatigue, or foggy brain when you change your eating habits. However, these symptoms typically go away after a couple of days.
  • Nutrient deficiency. Since one major food group is strictly limited, there is the possibility that you might get a nutrient deficiency. Make sure to have a variety of foods to avoid this from happening.
  • Constipation. Fiber can be significantly reduced on a ketogenic diet, leading to constipation. Learn about which low-carb foods have fiber to combat this issue.
  • Decreased muscle mass. If you are not careful with your protein and caloric intake, there might be a reduction in your muscle mass. 
  • Unsustainable. For some people, removing the carbs might be unsustainable. This can lead to people eliminating the ketogenic diet and switching to another eating pattern. 


How to start the keto diet plan Australia

Before you switch to a new diet plan, you must ask your primary healthcare provider if you are suitable for this eating plan. If they give you the thumbs up, you can start preparing yourself. 

  1. Calculate your caloric intake. Determine how many calories you need to consume per day. Define also the goal that you have in mind. If you are looking to lose weight, you need a caloric deficit. If your goal is to gain weight, you need a caloric surplus. 
  2. Calculate your macros. Once you have the calories you need to consume, they need to be translated into macros (proteins, carbs, and fats). Remember that 5-10% are from carbs, 20% from proteins, and 70-80% from fats. 
  3. Create a meal plan. When you know how many grams of each macro you need. You can start creating a meal plan. It can save you a lot of time if you create a weekly and even a monthly menu. 




Foods to eat and avoid

While there are several ketogenic products you can find in Australia, I first recommend understanding ketogenic food basics. 

Fats are going to be your primary energy source. As such, you need to consume them in large quantities. Focus on having healthy types of fats like avocado, nuts, seeds, olives, and oils instead of butter, sour cream, cream cheese, and fatty meats. A large intake of unhealthy fats (animal fats) could potentially lead to an increased risk of heart disease. 

Proteins are the next group that you need to focus on. Protein helps increase your fullness levels, maintain your muscle mass, and slightly increase your metabolism. Add foods like fish, chicken, eggs, Greek yogurt, meat, cheese, and soy. 

Vegetables are an excellent source of nutrients and fiber, needed to prevent nutritional deficiencies or constipation. Non-starchy vegetables can be included in almost an unlimited amount. To ensure enough nutrients, eat different color veggies throughout the day and week.
When it comes to carbs, you can always consume a small portion of them, keeping track of your daily intake. Healthy high-carb foods like fruits, legumes, starchy veggies, and whole grains can be eaten in small amounts. 

Unhealthy carb sources like sugars, pastries, cakes, and white flours are not recommended since they can increase your carb intake throughout the day, affecting your ketosis state, and they don’t provide nutrients.

When you pick up a product at your grocery store in Australia, read the nutrition label and check how many grams of net carbs it has (total carbs minus fiber). 

You may be able to find options like low-carb keto bread, cereals, and granolas, or sugar-free versions of jams and other products,  that won’t affect your ketogenic state. 

Food substitutes and keto alternatives 

There might be some foods that you are missing like cereal, snacks, or granola when you switch to a ketogenic diet. There are some good brands that you can find in Australia that offer keto-friendly foods. 

  • Perfect Keto
  • Keto Naturals
  • The Monday
  • HeroCups
  • Low Carb Life

These brands all have different options, ranging from mashed potatoes to snack and cereal options. 

For example, to boost your results, you can get The Apple Keto Gummies, which have BHB ketones, Garcinia Cambogia, green tea, coffee extracts, and lemon extracts. They may help speed up the process by providing external ketones. 

However, remember that you don’t need to buy any special products to do keto. 

In fact, you’re better off cooking and preparing your food from scratch, using whole ingredients. But store-bought products can be a good quick fix for busy days. 


Keto shopping list Australia

Now it’s time to go to your favorite grocery store. Find an example of a keto shopping list for Australia below.

Remember that you can modify the foods based on the time of year and region where you’re located. Choose foods that are in season to enjoy fresh ingredients and a lower grocery bill.


  • Avocado 
  • Avocado oil
  • Coconut oil
  • Olives
  • Olive oil
  • Flax seeds, chia seeds, and hemp seeds
  • Peanuts, almonds, pistachios, walnuts, and Brazil nuts
  • Almond butter, peanut butter
  • Almond milk or coconut milk
  • Ghee
  • Sour cream 
  • Cream cheese


  • Meat
  • Chicken
  • Fish
  • Seafood
  • Eggs
  • Cheese
  • Greek yogurt 
  • Soy products


  • Blackberries, strawberries, blueberries, and raspberries
  • Apples
  • Plums
  • Oranges
  • Mandarines
  • Pears


  • Broccoli
  • Cauliflower 
  • Mushrooms
  • Celery
  • Carrots
  • Tomatoes
  • Zucchini 
  • Eggplant 
  • Leafy greens 
  • Onion
  • Bell peppers
  • Garlic 
  • Capsicum 

Get free printable keto shopping lists in PDF

Remember the more variety that you have, the more nutrients you get to avoid any nutritional deficiency.



1-day keto meal plan Australia

To see how to combine all the ketogenic knowledge you’ve gathered so far, here is a one-day sample meal plan to help you out.  

  • Breakfast: Cauliflower hash browns with scrambled eggs and bacon
  • Morning snack: Microwaved keto bread with vegemite and cheese
  • Lunch: Prosciutto-wrapped chicken with capsicum, cherry tomato, and avocado
  • Evening snack: Cocoa smoothie
  • Dinner: Prawns with lemon garlic sauce and broccoli rice 

2,137 calories | Total Macros: 48.6 g net carbs – 132.3 g protein – 142.7 g fats


BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Cauliflower hash brown with scrambled eggs and bacon Cauliflower  1/2 cup 13 1.6 1 0.1
  Olive oil 1 tablespoon 119 1.5 2.5 13.5
  Eggs 3 eggs 216 0.9 18.8 15
  Bacon 2 slices 63 0.2 5.2 4.6
  Cheddar cheese 1 oz 115 0.6 6.8 9.6
  Garlic powder 1/2 teaspoon 5 1 0.2 0
  Onion powder 1/2 teaspoon 4 0.8 0.1 0
Calories Net Carbs Protein Fat            
535 5.1 g 32.1 g 42.7 g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Microwaved keto bread with cheese Almond flour 1/8 cup 69 1.5 2.5 6
  Butter 1 tablespoon 102 0 0.1 11.5
  Mozzarella cheese 1 oz 78 0.9 7.7 4.8
  Egg 1 egg 72 0.3 6.3 5
  Baking powder 1/2 teaspoon 10 1.2 0 0
  Vegemite 1 teaspoon 11 0.8 1.4 0.1
Calories Net Carbs Protein Fat            
342 4.7 g 18 g 27.4 g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Prosciutto-wrapped chicken with capsicum, cherry tomato, and avocado Chicken 1 breast 287 0 40 12.8
  Prosciutto 1 oz 55 0 7.9 2.4
  Capsicum 1/2 cup 30 6 1.5 0.2
  Avocado 1/2 fruit 182 3.4 3.4 15.4
  Cherry tomato 1/2 cup 14 1.6 0.4 0
   Olive oil 1 tablespoon 119 0 0 13.5
Calories Net Carbs Protein Fat            
687 11 g 53.2 g 44.3 g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Cocoa smoothie Coconut milk beverage 1 cup 76 7.1 0.5 5.1
  Cocoa powder 1 tablespoon 38 3.3 0.5 0.3
  Cacao nibs 1/2 tablespoon 40 1.5 0.5 0.2
  Vanilla protein powder 1/2 scoop 54 1 12.1 0.2
  Avocado 1/4 fruit 91 1.7 1.7 7.7
Calories Net Carbs Protein Fat            
299 14.6 g 15.3 g 13.5 g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Prawns with lemon garlic sauce and broccoli rice  Prawns 3 oz 98 5.5 11 1.2
  Olive oil 1 tablespoon 119 0 0 13.5
  Lemon juice 1 tablespoon 3 1 0 0
  Garlic 1 clove 4 1 0.2 0
  Broccoli 1 cup 28 2 2 0
  Carrots 1/2 cup 22 3.7 0.5 0.1
Calories Net Carbs Protein Fat            
274 13.2 g 13.7 g 14.8 g            
DAILY TOTALS   2,137 cal 48.6 g net carbs 132.3 g protein 142.7 g fat


Keto diet plan Australia FAQ

If you still have questions regarding a ketogenic diet, here are the most common questions often found and their answers. 

The main reason the keto works is because you go into a caloric deficit. This means that you consume fewer calories than your body needs. The result of this is that your body needs to burn fat to provide for those calories it lacks.

As the diet is high in fat, you may feel fuller for longer, which may mean you eat less (helping you to achieve calorie deficit). 

When you don’t have glucose for energy, your body converts fat into ketones to use for energy. Using ketones for energy may have certain health benefits beyond weight loss. 

Some people feel increased energy, more satiety, and better results when doing keto. The most important aspect is if you can stick to the diet long-term.
The best diet is the one that you can find sustainable and part of your lifestyle. 

It usually takes 3-5 days for your body to stop using glucose and start using ketones as your primary energy source. For some people, it might take less time, while it might take a couple more days for others. 

There are several variations of the ketogenic diet. People often talk about four main ones: 

  • Standard
  • Cyclical
  • Targeted
  • High-protein 

You can find other variations like lazy keto, modified keto, vegan keto, plant-based keto, or Indian keto. 

It depends on your satiety levels and your calorie requirements. Some people prefer to do 5 mealtimes per day because they get full too easily.
On the other hand, some people prefer to do only 3 meals per day since they don’t get hungry or have enough time. 

As long as you reach your caloric and macro content, you can do as many meal times as you want. 

Yes! This quintessential Aussie product has 0.8 g of net carbs per teaspoon, so vegemite is keto-friendly. It also has 1.4 grams of protein per 1 teaspoon.