Clean Keto Diet Meal Plan

Imge of Clean Keto Diet Meal Plan

Contents

[hide]

Clean eating is all the rage right now. But with so many different types of food labeling, it can be confusing to figure out what actually qualifies. 

Luckily, a clean ketogenic diet is not hard to define. If you know what clean eating is, then it’s easy to understand how compatible it is with keto. And if you’re new to the concept, we’ll bring you up to speed.

Keep reading to learn what a clean ketogenic diet looks like, its benefits, drawbacks, and tips on starting it. You will also get a free sample meal plan.


What is clean keto?

A clean keto diet is a low-carb high-fat eating plan that focuses on whole foods and limits or eliminates processed and junk foods. 

This should sound familiar. A clean ketogenic diet is actually the same as a standard ketogenic diet! Everyone who adopts this lifestyle should be aiming to eat a diet rich in whole foods and natural ingredients.

In fact, it is only with clean healthy eating that you can truly enjoy all the benefits of low-carb diets. 

Nevertheless, it is not required with certain variations of keto, such as the lazy or dirty versions of the diet.  

But for the healthiest ketogenic diet, cleaner is better!

 

Benefits of a clean keto diet plan

  • Weight loss. All ketogenic diets, if done right, can result in weight loss if you are in a calorie deficit. However, a cleaner ketogenic diet may even yield better weight loss results if you focus on nutrient-dense foods with low calorie density. 
  • Heart health. The ketogenic diet may improve cardiovascular health and function by improving cholesterol levels and regulating blood pressure.
  • Blood sugar. Low-carb diets can also improve blood sugar control and reduce the risk of type 2 diabetes. 
  • Brain health. Some ketogenic dieters notice an improvement in mental clarity and alertness. Long term, it may also help to protect the brain from diseases like Alzheimer’s and dementia. 

 

Drawbacks of a clean ketogenic diet

Clean diets are wonderful for health, but they can be challenging to maintain for these reasons:
  • Cost. Cleaner foods like organic produce and grass-fed butter are more expensive than conventional foods.
  • They are more time consuming. It takes longer to shop for and prepare a clean meal than simply ordering in or eating something prepackaged.
  • Access to ingredients. Some people may not have access to high quality foods or ingredients even if they would be willing to acquire them.
  • In addition to these downsides, you may also experience some of the other side effects of keto like dehydration, constipation, fatigue, and keto flu.

 

How to do clean keto

Starting a new way of eating is not easy. However, with some notes and tips in mind, you can make the transition more seamlessly. 

Here are a few tips for you to consider while starting your journey:

  • Stock up on clean foods at home like healthy fats and non-starchy vegetables. Healthy fats include avocado, nuts, seeds, coconuts, and unprocessed meats. Vegetables you can eat include broccoli, cabbage, and spinach. Trans fats, like those found in partially hydrogenated oils, should be avoided. Fats from highly processed foods, like bacon, should be eliminated or reduced.
  • Transition gradually. Try to change your diet slowly instead of going from a high-carb diet to a clean ketogenic diet immediately.
  • Pack meals to take to work or school. To minimize the chances of eating “dirty,” carry your own food to places that may not have options that support your diet.
  • Take it easy. Allow yourself to enjoy foods that you may not consider clean once in a while.

 

GET A CUSTOM KETO PLAN

 

Foods to eat on the clean keto diet

You should eliminate processed foods like:

  • Keto “tortilla” chips
  • Cheese chips
  • Artificially sweetened beverages like soda, juice
  • Junk food like fried chicken, pizza, burgers, and French fries
  • Processed meats like bacon and sausage

Foods you can eat on this diet include:

  • Cuts of unprocessed meat like sirloin and steak
  • Fish like salmon, shrimp, and tuna
  • Poultry and poultry products: chicken, duck, turkey, eggs
  • Low-carb dairy products: butter, cream cheese, whipping cream, cheese, and plain Greek yogurt
  • Low-carb produce: cantaloupe, lemon, avocado, tomatoes, kale, spinach, broccoli, and cabbage

If you have the means, go for the highest-quality foods like grass-fed beef, free-range poultry, and eggs. However, if you cannot afford these foods, stick with what you can manage.

As long as you eat a diet rich in whole foods, you are living a healthy lifestyle.

 

Clean keto grocery list

To prepare for your low-carb journey, fill your home with foods that support your diet.

First, you will buy some freezer-friendly foods:

  • Meat: whole cuts of beef, chicken, pork, lamb
  • Fish: salmon, cod, tilapia, shrimp, clams
  • Frozen fruits and vegetables like broccoli, cauliflower, and berries 

For your pantry, pick up some dried or canned goods with a long shelf life. Such foods include:

  • Canned foods like tuna and tomato paste
  • Nuts and seeds: almonds, peanuts, pumpkin seeds, sunflower seeds, hemp seeds, and chia seeds
  • Spices, herbs, and condiments
  • High-fat low-carb flour: almond flour, coconut flour, and peanut flour

Finally, your fridge will require some fresh produce and dairy products like:

  • Low-carb fruits: strawberries, blueberries, avocado
  • Non-starchy vegetables
  • Dairy products: butter, cheese, plain Greek yogurt
  • Eggs

 

Clean keto meals for one day

For a healthy day, try this clean ketogenic meal plan from us.

  • Breakfast: Strawberry smoothie
  • Morning snack: Hard-boiled eggs 
  • Lunch: Tuna salad
  • Evening snack: Cantaloupe
  • Dinner: Chicken and broccoli

Calories: 1,745 | Macros: 40.4 g net carbs, 69.6 g protein, and 123.6 g fat.

 

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Strawberry smoothie Greek yogurt 100g 97 4 9 5
  Frozen strawberries 1 cup, whole 196 8.2 1 0.4
  Coconut milk 1/2 cup 223 3.2 2.3 24
Calories Net Carbs Protein Fat            
516 15.4g 12.3g 29.4g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Hard-boiled eggs Eggs, hard-boiled 2 144 0 12.2 10
Calories Net Carbs Protein Fat            
144 0g 12.2g 10g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Tuna salad Tuna 142g can 121 0 27 1.3
  Mayonnaise 3 teaspoons 270 0 0 27
  Mustard 1 tablespoons 4 0.1 0.3 0.2
  Green onion 1 whole (15g) 5 0.7 0.3 0
  Avocado 1/2 medium avocado 114 1.3 1.4 10.5
Calories Net Carbs Protein Fat            
514 2.1g 29g 39g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Cantaloupe Cantaloupe 200g 76 15.6 1.6 0.4
Calories Net Carbs Protein Fat            
76 15.6g 1.6g 0.4g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Chicken and broccoli Chicken thighs 100g 440 0 9.6 44.2
  Broccoli, raw 2 cups 60 7.3 5.2 0.6
Calories Net Carbs Protein Fat            
500 7.3g 14.8g 44.8g            
DAILY TOTALS   1,745 cal 40.4g net carbs 69.6g protein 123.6g fat

 

PERSONALIZE YOUR MEAL PLAN

 

FAQs about a clean keto diet

If you are still confused by what this style of keto is about, keep reading as we address some of the common questions you may have. 
 

You can make your diet clean by eating whole nutritious foods and limiting processed foods. Shift away from pre-packaged foods, and start cooking with real ingredients. 

You can lose up to 10 lb of weight in a month with this style of eating. 

You must, however, maintain a calorie deficit for weight loss to occur. This means you must eat fewer calories than you burn. You can achieve this through physical exercise and eating low-calorie-density foods like greens. 

The cleanest way to do keto is to eat whole unprocessed foods. Eat a wide variety of low-carb vegetables and fruits, as well as nuts, seeds, and extra virgin olive oil. 

You can achieve clean eating on any diet. That means that you can also follow these guidelines on keto and combine the two. As long as you eat whole foods rich in nutrients, you are eating healthy. 

Yes, it is.

If you eat whole foods and avoid processed foods on keto, then it is clean. However, if you eat unhealthy foods low in nutrients and high in calories, your diet is not clean, even if it is ketogenic. 

Calorie needs do not change on a keto diet. Adults usually require between 2,000 to 2,500 calories per day to maintain body weight.

Women usually need between 2,000 to 2,200 calories a day, while men generally require 2,300 to 2,500 calories a day. If your goal is to lose weight, you should have a caloric deficit, meaning that you eat less calories than your body burns in a day.

 

More ketogenic plans to learn about

There are many different approaches to this way of eating. Browse our articles to find the one that works best for you!