Kosher Ketogenic Diet Plan

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

Imge of Kosher Ketogenic Diet Plan



A low-carb diet is often sought due to its weight loss properties. Following a kosher diet and a ketogenic diet can be done at the same time. It just means that you need to be careful about which ingredients you decide to include.

Here is a guide about everything you need to know about a kosher keto diet plan. Some of the questions we’ll answer include: What is a kosher keto plan? What are the benefits and the drawbacks of following a kosher ketogenic plan? We’ll also look at how to get started on this new eating pattern, and foods to eat and to avoid. Finally, you’ll see a one-day meal plan with a shopping list.

What is the kosher keto diet plan?

First, it is essential to have a clear understanding of what a kosher diet is.

A kosher diet is a traditional way of eating followed by Jewish people. There are guidelines involving both nutrition and combining foods. The food needs to follow specific standards to be considered “kosher.”

For example, you are not allowed to mix dairy products with meat. They must not be eaten during the same meal or close together. Also, you need to have different plates and utensils to handle each one. This means, for example, that you should not cut chicken with the same knife you use to cut cheese, even if you wash it and wait several days between uses. 

Not all animals are allowed. Pork products, rabbit, horse, and shellfish are not permitted. 

People who keep kosher can eat the following animal products: 

  • ruminant (cud-chewing) animals that have split hooves (cows, sheep, goats, deer)
  • most fowl (chicken, turkey, duck, goose, Cornish hen, partridge, pheasant, quail)
  • fish that have scales and fins (most fish are okay, but monkfish, eel, mollusks, squid, and shellfish are not)
  • eggs and dairy

There are many more guidelines on what it means to be kosher. This is just a description of the basics.

So, a kosher keto diet plan means that you choose foods that are certified as kosher and low in carbs. It follows a traditional ketogenic diet plan with the following macronutrient composition.

  • Carbs: 5-10%
  • Protein: 20%
  • Fats: 70-80%

Keto, in general, is not for people with type 1 diabetes or for pregnant or lactating women.


Benefits of a kosher keto diet plan

There are many possible benefits of following a kosher keto diet plan. Here is a list of the most common positive effects you can see when starting this eating pattern.

  • Weight loss. During the first week, you might experience an increased weight loss due to water loss. Most people can lose around 10 lbs. on average per month.
  • Possibly improved insulin sensitivity.
  • Possible reduction in cholesterol and triglyceride levels.
  • May reduce risk of chronic illness. You can decrease the risk of getting diabetes or heart disease when following a ketogenic approach.
  • Reduced cravings. During the first week, you might experience more carb cravings while your body adapts. Afterward, your sugar cravings decrease.
  • Increased energy levels.
  • Improved sleep.
  • Increased satiety.


Drawbacks of a kosher keto diet plan

Although there can be several advantages of following a kosher keto diet plan, there are also some adverse effects that you need to consider before starting.

  • Keto flu. This is while your body adapts to your low-carb eating. During the first week, you might experience fatigue, nausea, headache, and foggy brain. To avoid this, make sure to drink plenty of water and include electrolytes.
  • Decreased performance. During the first few days, you might feel fatigued, which means that you will not have the same strength as usual. Thus, your exercise and even mental performance can decrease during these days. Remember to take it easy.
  • Constipation. When you remove carbs, you remove most of the fiber as well. This can lead to constipation. To keep this from happening, make sure to eat several portions of non-starchy veggies during the day.
  • Nutrient deficiency. If you are not careful, you might develop nutritional deficiencies when following a low-carb diet plan. Have different colored veggies during the day, and make sure to eat a variety of healthy ingredients.
  • Restrictive. Following a kosher diet is challenging, depending on where you are. Most restaurants do not handle meat and dairy separately, although you can avoid this problem by going to kosher-friendly vegan restaurants. However, remember that not all vegan foods are keto-friendly, so you’ll still have to study the menu.


How to start the kosher keto diet plan

Before you begin the kosher keto plan, you must talk with your healthcare provider to ensure that this way of eating is suitable for you. Once they give you the thumbs up, you can start with the following steps.

  1. Determine your goals. If it is weight loss, you need to be in a caloric deficit (eating fewer calories than your body needs). If weight gain, you need to be in a caloric surplus (eating more calories than your body needs). If it is maintenance, you eat the exact number of calories your body needs, no more, no less.
  2. Calculate your calories and macros. Remember that the carb intake is 5-10% of your total calories, protein is 20%, and fats are 70-80%. Use a keto calculator to make it easier!
  3. Create a weekly menu. Planning is key to everything. Think about how many meals you want to eat each day and plan out which foods to include. This saves money and time because you can meal prep for several days at one time.



Foods to eat and avoid for kosher keto

Our next step is to figure out which foods we can include and avoid. First, we will start with the foods that we are going to avoid.

Here is a list of all the foods that we will avoid.

  • Meats: pork, insects, shellfish, and rabbit.
  • Sugars: sugar, honey, agave, and syrups.
  • Processed foods: sugary drinks, cakes, pastries, breakfast cereal, and cookies.

Depending on your total carb intake, here is a list of some carb-containing foods you can include occasionally in small amounts. Make sure to carefully measure the portion size and stay within your daily allotted macros.

  • Legumes: beans, lentils, edamame, and chickpeas.
  • Cereals: brown rice, quinoa, and corn.
  • Fruits: apples, peaches, berries, pineapple, kiwi, and cantaloupe.

Now, let’s talk about those foods that we want to include regularly. Here is a list of all those foods that should be most of your food intake.

  • Meat: beef and chicken but only specific cuts (flank, sirloin, shank, and short loin). Keep in mind that all meat, fowl and meat parts in any product, including pills, must come from a kosher animal.
  • Eggs and dairy (Greek yogurt, cheese, heavy cream)
  • Healthy fats: avocado, olive oil, olives.
  • Milk alternatives: coconut and almond milk.
  • Nuts and seeds: almonds, flaxseeds, chia seeds, hemp seeds, and sunflower seeds.
  • Non-starchy veggies: broccoli, cauliflower, zucchini, eggplant, leafy greens, mushrooms.
  • Drinks: tea, coffee, and sugar-free beverages.

Variety is key. Remember to have different foods added to your menu to provide different vitamins and minerals during the day and avoid nutrient deficiency.


Shopping list

Now it is time for one of my favorite activities during the week. Grocery shopping! Here is a sample list of foods to have available to make this process a lot easier.

Healthy fats

  • Avocado and avocado oil
  • Olive oil
  • Olives
  • Coconut oil
  • Shredded coconut
  • Ghee or butter
  • Cream cheese
  • Nuts and seeds: peanuts, almonds, cashews, flaxseeds, chia seeds, hemp seeds, and sunflower seeds.
  • Coconut milk
  • Nut butter


  • Eggs
  • Cheese
  • Greek yogurt
  • Beef
  • Chicken
  • Fish (tuna, salmon, or tilapia)


  • Apples
  • Berries
  • Peaches
  • Kiwi
  • Pineapple
  • Cantaloupe

Non-starchy veggies

  • Leafy greens
  • Broccoli
  • Cauliflower
  • Mushrooms
  • Eggplant
  • Celery
  • Tomato
  • Carrots


  • Almond milk
  • Sugar-free soda
  • Tea & coffee
  • Herbs & spices


1-day sample meal plan

Now that we have our shopping list, it is time to create a kosher keto diet plan one-day menu.

  • Breakfast: Bell pepper eggs
  • Morning snack: Greek yogurt with chia seeds
  • Lunch: Spaghetti squash with salmon
  • Evening snack: Vegan keto hot chocolate
  • Dinner: Pomegranate chicken salad

Calories: 1,698 | Macros: 44.4 g net carbs, 126.2 g protein, and 99.2 g fat

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Bell pepper eggs Eggs 3 units 215 1.1 18.9 14.2
  Olive oil 1 tablespoon 119 0 0 13.5
  Chives 1 tablespoon 1 0.1 0 0
  Bell pepper 40 g 8 1.5 0.5 0
  Cherry tomatoes 1/2 cup 14 1.6 0.4 0
Calories Net Carbs Protein Fat            
357 4.3g 19.8g 27.7g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Greek yogurt with chia seeds Greek yogurt 156 g 92 5.7 16.1 0.6
  Chia seeds  1 oz 138 2.2 4.7 8.7
Calories Net Carbs Protein Fat            
230 7.9g 20.8g 9.3g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Spaghetti squash with salmon Spaghetti squash 1 cup 31 5.5 0.6 0.6
  Olive oil 1 tablespoon 119 0 0 13.5
  Cherry tomatoes 1/2 cup 14 1.6 0.4 0
  Basil 2 tablespoons 1 0 0.1 0
  Salmon 3 oz 108 0 17.4 3.7
   Garlic 1 clove 4 1 0.2 0
Calories Net Carbs Protein Fat            
277 8.1g 18.7g 17.8 g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Keto hot chocolate Vegan chocolate protein powder 2 tablespoons (30 g) 130 4 18 3
  Stevia 1 package 0 0 0 0
  Almond milk 1 cup 40 2.9 1 2.5
Calories Net Carbs Protein Fat            
170 6.9g 19g 5.5g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Pomegranate chicken salad Brussel sprouts 1 cup 76 4.5 3 0.3
  Olive oil 1/2 tablespoon 60 0 0 6.8
  Chicken 100 g 158 0 32.1 3.2
  Parsley 1 tablespoon 3 0.1 0.1 0
  Lemon juice 1 tablespoon 3 1 0 0
  Almonds 2 oz 328 5.2 12 28.1
  Pomegranate 1/4 cup 36 6.4 0.7 0.5
Calories Net Carbs Protein Fat            
664 17.2g 47.9g 38.9g            
DAILY TOTALS   1,698 cal 44.4 g net carbs 126.2 g protein 99.2 g fat



Kosher keto diet plan FAQ

If you still have some questions regarding this meal plan, here are answers to the most frequently asked questions.

After eating meat or fowl, people keeping kosher should wait six full hours before eating any dairy. The six-hour waiting period is standard for all Jews, except those groups which have halachically established other customs. The category of meat includes meat, fowl and their byproducts, such as bones, soup or gravy. 

Pickles are indeed keto-friendly. However, make sure that it doesn’t have any added sugar. Otherwise, it is not considered keto.

Hummus can be allowed on a keto diet. You just need to be careful with the portion size. Probably 1-2 tablespoons of hummus won’t add that many carbs. However, they still need to be counted into your total carb intake.

Some butter is kosher but it must come from a kosher animal and be handled with special equipment. Make sure that it has the kosher certification when you are buying it at the supermarket or a local store.

Kosher salt has a larger grain than regular salt. It is also free of additives and iodine, unlike regular table salt. In this instance, the word kosher does not refer to religious practice.

Keep in mind that not all kosher salt is in fact kosher. It needs to be certified kosher and handled under specific guidelines. 

No. A kosher diet is that which follows specific guidelines under Jewish laws. On the other hand, Halal foods follow different guidelines that are permitted under Islamic laws.


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