Keto that isn't just bacon and butter
A practical keto template under 30 g net carbs a day, with enough protein to protect muscle and enough variety to keep going.
Daily targets
Breakfast
Lunch
Dinner
Snack
Generate a keto plan for your calories
Set your calorie target, pick Keto in the meal planner, and you'll get a full day (or week) of low-carb meals in one tap.
Open the meal planner →How to set up keto calories
- Find your maintenance with our calorie calculator.
- Subtract 300–500 kcal if fat loss is the goal. See the deficit calculator.
- Use the macro calculator with the keto preset (25/5/70) to turn calories into grams.
- Feed the target into our meal planner with the Keto diet filter selected.
Foods to load up on
- Eggs, salmon, mackerel, beef, chicken thighs, pork
- Avocado, olives, olive oil, butter, coconut oil
- Cheese, full-fat Greek yoghurt, heavy cream
- Leafy greens, broccoli, cauliflower, courgette, peppers
- Almonds, walnuts, pecans, macadamias, chia seeds
Foods to skip
- Sugar, including honey, maple syrup and most fruits
- Grains: bread, rice, pasta, oats
- Starchy vegetables: potatoes, sweet potatoes, corn
- Legumes: beans, lentils, chickpeas (too many net carbs)
- Most beer and sweet cocktails
Frequently asked questions
What counts as keto?+
The strictest definition is under 20 g net carbs per day, with ~70% of calories from fat and ~25% from protein. A looser low-carb diet sits at 50–100 g carbs. Both produce weight loss; strict keto is needed for therapeutic purposes like epilepsy.
How much protein on keto?+
0.8–1.2 g per pound (1.8–2.6 g per kg) of lean body mass, or ~25% of total calories. Too little protein leads to muscle loss; too much on a carb-restricted diet can interfere with ketosis in some people (though most handle up to 1.8 g/kg without issues).
Do I need to count net carbs or total carbs?+
Net carbs (total minus fibre) is the conventional target for keto because fibre doesn't meaningfully raise blood glucose. If you use total carbs, aim for under 30–40 g/day.
Is keto better for weight loss than other diets?+
Short-term: often yes, largely because of rapid water loss and high satiety. Long-term: research shows no meaningful difference vs matched-calorie diets. The best diet is the one you can follow.