Strict Keto Diet Meal Plan

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Written by Bridget Nalwoga, Certified Nutritionist and medically reviewed by Abby Courtenay

Imge of Strict Keto Diet Meal Plan



When the ketogenic diet went mainstream, it went through some changes to accommodate all its new fans.

Those who did not see the need to track all three macros went with lazy keto. Those who love comfort food went with dirty keto, and those who felt like they could not rely on fats for energy during exercise chose the cyclical keto diet

For this reason, simply saying you are on a ketogenic diet is not enough. Are you on the lazy, clean, dirty, or cyclical one?

Keep reading to find out what a strict ketogenic diet is, what it allows, what it doesn’t, and get a free sample meal plan.  


What is strict keto?

A strict diet plan is simply the traditional ketogenic diet. Surprise!

On hearing the word "strict", you would probably think of an even more restrictive way of eating than the regular keto. However, this could not be further from the truth.

The regular ketogenic diet can also be referred to as strict keto because, in comparison to diets like lazy or dirty keto, it is strict. 

On this plan, your macro distribution will be as follows:

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

On any given day, your net carb intake should not exceed 20 to 50 g. 

The diet does not restrict the number of calories you need to eat. If you are looking to maintain weight, you need to eat as many calories as you burn. If you want to lose weight, then you need to eat fewer calories than you burn. 


Benefits of a strict ketogenic diet

The best part of following a strict keto plan is that you can experience all the benefits of a ketogenic diet. Some of these benefits may include:
  • Weight loss
  • Better heart health
  • Improved blood sugar control
  • Healthy skin


Drawbacks of a strict keto diet

By definition, this diet is a strict one. For this reason, its biggest downside is how restrictive it is. This can result in inconveniences such as:

  • Lack of options at restaurants
  • Avoidance of social gatherings due to limited keto-friendly foods
  • It may be difficult to follow for a low-carb beginner
  • It may result in more severe keto side effects like keto flu, constipation, and dehydration


How to do strict keto

To stay on track, you are going to need to master some tips and tricks. Here are some recommendations to increase your odds of success:

  • Consult a registered dietitian to help you design delicious but still nutritionally-balanced meals.
  • Set personal goals. Sticking to your diet will be so much more bearable if you have a specific end goal in mind to keep you motivated. It can be anything from weight loss, lowering cholesterol, better health in general, or just a better relationship with food.
  • Design a supportive environment by eliminating foods that do not bring you closer to your goals.
  • Stock up on ketogenic foods. We eat the foods that surround us. To reduce temptation from foods that are high carb, buy lots of low-carb foods from your local grocery store.




Strict keto foods

On a ketogenic diet, you are going to have a set of foods to eat and avoid. You will want to avoid most high-carb foods and ultra-processed foods. Such foods include:

  • Grains and grain products like rice, rice cakes, corn, cornflakes, bread, and pasta
  • Sweetened baked foods like cookies and cakes
  • High-sugar dairy products like ice cream and sweetened yogurt
  • Sweetened beverages like soda
  • Starchy vegetables like potatoes

Instead, you are going to eat high-fat moderate foods. More importantly, you should eat whole foods that are minimally processed. Foods you can eat on a ketogenic diet include:

  • Meats like pork, beef, chicken, duck, lamb, and turkey
  • Fish like salmon, tuna, and shrimp
  • Dairy products like Greek yogurt, whipping cream, cream cheese, cheese, and butter
  • Mayonnaise and other high-fat condiments
  • Nuts and seeds like peanuts, pistachios, almonds, chia seeds, pumpkin seeds, hemp seeds, and sunflower seeds
  • Healthy oils like olive oil and avocado oil
  • Low-carb fruits like strawberries and lemon

Not everything is black or white. It’s good to also incorporate nutritious foods that aren’t especially low-carb. You just have to be careful to determine the correct portion size so that you can stay within your daily limits. Foods to eat sometimes in smaller quantities include:

  • Legumes like beans, peas, and lentils
  • Fruits like cantaloupe and watermelon


Grocery list for strict ketogenic cooking

We mentioned before how important it is for you to surround yourself with foods that support your goals. This process will involve some shopping. Here is a list of foods you can shop for at your store.

  • Beef
  • Chicken or turkey 
  • Sausage
  • Bacon
  • Salmon
  • Plain Greek yogurt
  • Cheese
  • Butter
  • Mayonnaise
  • Olive oil
  • Watermelon
  • Berries 
  • Fresh and frozen fruits and vegetables
  • Spinach 
  • Cabbage 


1-day sample strict keto meal plan

Strict does not mean no fun! Check out this sample daily meal plan to see how easy this way of eating can be. 

  • Breakfast: Eggs, bacon, and avocado
  • Morning snack: Greek yogurt and almonds
  • Lunch: Burger patty in lettuce wrap
  • Evening snack: Strawberries  
  • Dinner: Salmon and arugula

 Calories: 2,601 | Macros: Net carbs: 24.5 g net carbs, 190 g protein, and  187.6 g fat.

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Eggs, bacon, and avocado Eggs 2 144 0 12.2 10
  Bacon 2 slices 73 0 4.8 4.6
  Avocado 1/2 medium avocado 113 1.3 1.3 10.5
Calories Net Carbs Protein Fat            
330 1.3g 18.3g 25.1g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Greek yogurt Greek yogurt 100g 97 4 9 5
  Almonds 1/4 cup, whole 207 7.7 7.6 17.9
Calories Net Carbs Protein Fat            
304 11.7g 16.6g 22.9g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Burger patty in lettuce wrap Ground beef 150g 320 0 28 23
  Lettuce 100g 20 1.2 1.2 0.3
  Olive oil 3 tablespoons 345 0 0 38.4
Calories Net Carbs Protein Fat            
685 1.2g 29.2g 61.7g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Strawberries Strawberries 1 cup, whole 196 8.2 1 0.4
Calories Net Carbs Protein Fat            
196 8.2g 1g 0.4g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Salmon and arugula Salmon 1 small fillet (170g) 272 0.2 43.9 9.4
  Arugula 2 cups 10 0.8 1.2 0.4
  Olive oil 2 tablespoons 230 0 0 25.6
Calories Net Carbs Protein Fat            
512 1g 45.1g 35.4g            
DAILY TOTALS   2,027cal 23.4g net carbs 110.2g protein 145.5g fat




FAQs about strict keto

Have more questions on the subject? Keep reading as we answer some of them below.

The recommended daily intake of calories is around 2,000 for women and 2,500 for men. However, the number of calories to aim for depends on your personal situation, including things like your age, gender, weight goals, and how much you exercise. If you want to lose weight, it’s important to have a caloric deficit, so you’re eating less calories than you would need to maintain your body weight.

Remember that it’s not just a numbers game. The quality of your food is also important for any healthy diet.

On a strict ketogenic diet, you can lose up to 10 lbs in the first month. On average, people lose about 5 to 10 lbs in the first month. 

No ketogenic diet is easy. You can only eat a very low amount of carbohydrates, which most people are not used to. The strict version also limits ultra-processed foods, so you'll spend more time preparing your own meals from whole ingredients. Following this style of eating requires motivation and planning.

Yes, you can. 

Bacon is high-fat, moderate-protein, and low-carb, the perfect ketogenic food. However, bacon should not be a staple in your eating plan because it is highly processed. Opt for whole cuts of meat, like pork chops, chicken, or steak. 

You can eat 20 to 50 g of net carbs per day on a strict ketogenic diet. The exact amount is different for each person.

Yes, you can. Combining intermittent fasting with low-carb is especially effective for those looking to lose weight. 


Alternative ketogenic programs

Take a look at some of the other options for a low-carb lifestyle: