Sure! Here’s an example of a ketogenic (keto) meal:

Main Dish: Grilled Salmon with Lemon Butter Sauce

Ingredients:

  • 1 salmon fillet
  • Salt and pepper to taste
  • 2 tablespoons butter
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon minced garlic
  • Fresh parsley, chopped (optional)

Instructions:

  1. Preheat your grill to medium-high heat.
  2. Season the salmon fillet with salt and pepper.
  3. In a small saucepan, melt the butter over medium heat. Add the lemon juice and minced garlic, stirring well.
  4. Place the salmon fillet on the preheated grill and cook for about 4-5 minutes on each side, or until the salmon is cooked through and easily flakes with a fork.
  5. During the last minute of grilling, brush the lemon butter sauce onto the salmon fillet.
  6. Remove the salmon from the grill and transfer it to a serving plate. Drizzle any remaining lemon butter sauce over the top. Sprinkle with fresh parsley, if desired.
  7. Serve the grilled salmon with a side of low-carb vegetables, such as steamed asparagus or roasted broccoli, to complete the meal.

Remember, the key to a ketogenic diet is to keep your carbohydrate intake low, so be mindful of the sides and ingredients you choose. Enjoy your keto meal!

Here is a list of foods that are typically suitable for a ketogenic (keto) diet:

Protein Sources:

  • Meat: Beef, poultry (chicken, turkey), lamb, pork, etc.
  • Fish: Salmon, trout, tuna, mackerel, sardines, etc.
  • Shellfish: Shrimp, crab, lobster, mussels, etc.
  • Eggs: Whole eggs are excellent for a keto diet.

Healthy Fats:

  • Avocado and avocado oil
  • Olive oil
  • Coconut oil and coconut milk
  • Butter and ghee (clarified butter)
  • Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds, etc.)
  • Nut butter (peanut butter, almond butter)

Low-Carb Vegetables:

  • Leafy greens: Spinach, kale, lettuce, Swiss chard, etc.
  • Cruciferous vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, etc.
  • Zucchini
  • Bell peppers
  • Mushrooms
  • Asparagus
  • Green beans

Dairy and Dairy Alternatives:

  • Cheese (preferably full-fat): Cheddar, mozzarella, cream cheese, goat cheese, etc.
  • Heavy cream
  • Greek yogurt (unsweetened and in moderation)
  • Coconut milk (unsweetened)

Berries (in moderation):

  • Strawberries, blueberries, raspberries, blackberries

Other:

  • Seeds (sunflower seeds, pumpkin seeds, etc.)
  • Unsweetened beverages: Water, tea, coffee (without sugar)
  • Herbs and spices (garlic, basil, cilantro, turmeric, etc.)

It’s important to note that individual needs and preferences may vary, and some people may have specific dietary restrictions or sensitivities. When following a keto diet, it’s recommended to prioritize whole, unprocessed foods and consult with a healthcare professional or registered dietitian for personalized advice.