Image 1 of 4
Image 2 of 4
Image 3 of 4
Image 4 of 4
This program was created with the following key considerations:
Low Carbohydrate
A low carbohydrate diet is beneficial in improving features of metabolic syndrome, blood glucose management, and cardiovascular risk. This gluten-free, grain-free, low glycemic meal plan provides a net carbohydrate quantity of less than 30 grams per day. High-fiber, complex carbohydrates such as vegetables and nuts are paired with fats and protein to optimize insulin and energy levels. This plan is sugar-free and avoids artificial sweeteners as these can negatively alter gut microbiota.
Healthy Fats
Following a ketogenic diet with good quality fats can improve cholesterol levels. Replacing carbohydrates with good fats such as avocado increases satiety and stabilizes blood sugars. This program incorporates omega-3 fats from walnuts and EPA and DHA from salmon. These types of fats are associated with improved cognitive function, cardiovascular benefits, and reduced inflammation.
Bone Building Nutrients
Calcium, magnesium, and phosphorus are minerals essential for building and maintaining healthy bones. These minerals are also commonly lacking in the ketogenic diet and result in nutrient deficiencies. This meal plan uses calcium-rich ingredients like cheddar cheese, coconut milk, salmon, and kale. Magnesium and phosphorus are incorporated from food sources like spinach, avocado, eggs, and chicken. Protein is an essential nutrient for bone health and makes up over 20% of the daily calories in this plan.
Immune Support
Zinc and selenium are critical to support immune function. These minerals are also commonly deficient in the ketogenic diet. You can find zinc sources in this meal plan from chicken and cheese. Selenium is incorporated daily from eggs, turkey, and spinach.