There are many popular food programs out there based around the idea that certain foods may be negatively affecting our health. These programs tend to focus on the concept of a “nutrition reset” during which you are meant to focus on whole foods to help restore your health.

Grains, dairy, legumes, and added sugar are all foods typically avoided on programs like this. Additionally, alcohol and additives are removed from the diet during this reset. You should focus instead on consuming whole foods like meat, seafood, eggs, vegetables, fruit, fats, herbs, spices, and seasonings.

Programs that focus on whole foods may be beneficial for people who are struggling to lose weight, lack of energy, or if you suffer from digestive issues or inflammation.

The Ketogenic Whole Foods Approach

The ketogenic diet already includes little to no sugar, grains, or legumes, so taking the leap from a regular ketogenic diet to a whole foods approach is not a big jump. The Keto Whole Foods Approach is our way to consume a ketogenic diet in the “cleanest” way possible.

Cutting dairy out of a ketogenic diet for 30 days will increase the benefits of a ketogenic diet by eliminating lactose, a sugar, and casein, a protein that has been shown to increases insulin secretion more than many other proteins. Although butter is commonly included as part of the Ketogenic diet, it does contain trace amounts of lactose and casein. You can substitute oil instead if you want to eliminate lactose and casein entirely for the duration of the program!

Sample Whole Foods Plan

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Day 4

Breakfast: Coconut milk based soup
Lunch: Egg salad lettuce wraps
Dinner: Shrimp and zucchini fried in coconut oil

Day 5

Breakfast: Scrambled eggs with mushrooms and spinach cooked in butter
Lunch: Meatballs and roasted cauliflower with butter
Dinner: Salmon and mashed cauliflower with butter

Day 6

Breakfast: Tomato omelet with a side of blueberries
Lunch:Pork tenderloin and a side salad with oil and vinegar
Dinner: Steak with mushrooms and onions fried in olive oil

Day 7

Breakfast: Hard boiled eggs and tomato cucumber salad with homemade mayonnaise
Lunch: Lamb burger with Brussels sprouts and onions cooked in butter
Dinner: Chicken thighs and spinach cooked in coconut oil

Day 8

Breakfast: Shrimp and avocado stuffed omelet
Lunch: Almond flour encrusted cod and a side salad with oil and vinegar
Dinner: Pork chops and asparagus cooked with ghee

Day 9

Breakfast: Coffee with coconut milk
Lunch: Ground beef lettuce wraps with a side of raspberries
Dinner: Guacamole-stuffed burgers and a side salad with oil and vinegar

Day 10

Breakfast: Coconut fat bombs
Lunch: Chicken fajita kabobs
Dinner: Rib-eye steak with green beans and cauliflower purée

Day 11

Breakfast: Scrambled eggs with butter
Lunch: Fried salmon with cabbage and broccoli
Dinner: Beef stir fry cooked in coconut oil

Day 12

Breakfast: Unsweetened cauliflower overnight “oats”
Lunch: Burger and jicama “fries”
Dinner: Chicken wings and celery with homemade ranch dressing

Day 13

Breakfast: Coconut based “pancakes”
Lunch: Ground bison mixed with shredded broccoli and butter
Dinner: Scallops and green beans fried in olive oil

Day 14

Breakfast: Mushroom, onion, and pepper scrambled eggs
Lunch: Pork chops, carrots, and mashed cauliflower with butter
Dinner: Beef tips and roasted fennel cooked in walnut oil

Day 15

Breakfast: Eggs cooked in an avocado
Lunch: Burger on a mushroom bun and a side salad with oil and vinegar
Dinner: Chicken thighs and broccoli cooked in walnut oil

Day 16

Breakfast: Fried eggs and almond butter stuffed strawberries
Lunch: Fried sea bass, zucchini, and asparagus
Dinner: Bunless burger with homemade mayonnaise and a side salad

Day 17

Breakfast: Steak and onion breakfast scramble
Lunch: Salmon kale salad topped with sunflower seeds
Dinner: Meatballs with zucchini noodles tossed in olive oil

Day 18

Breakfast: Coconut flour, coconut milk, butter based “porridge”
Lunch: Beef lettuce wraps with a side of blackberries
Dinner: Salmon and asparagus cooked with butter and lemon

Day 19

Breakfast: Eggs and cauliflower hash browns fried with butter
Lunch: Avocado, lettuce, and tomato on a meatball “bun”
Dinner: Chicken and broccoli cooked with coconut cream and coconut oil

Day 20

Breakfast: Strawberry coconut milk smoothie
Lunch: Lamb burger with homemade mayonnaise and a side salad with oil and vinegar
Dinner: Chicken wings and okra fried in coconut oil

Day 21

Breakfast: Avocado spinach soup
Lunch: Shrimp, beets, and cucumber with oil and vinegar
Dinner: Salmon with zucchini fried in olive oil

Day 22

Breakfast: Bone broth and two fried eggs
Lunch: Steak, tomato, cucumber, spinach salad with homemade ranch dressing
Dinner: Chicken breast and mashed cauliflower with herb butter

Day 23

Breakfast: Avocado coconut milk smoothie
Lunch: Sea bass and a side salad with oil and vinegar
Dinner: Chicken thighs and bok choy cooked in coconut oil

Day 24

Breakfast: Almond flour based “bread”
Lunch: Ground beef mixed with shredded cauliflower and butter
Dinner: Lamb chops and asparagus cooked with olive oil

Day 25

Breakfast: Fried eggs and a strawberry spinach salad
Lunch: Bison burger with homemade mayonnaise and a side salad with oil and vinegar
Dinner: Rib-eye steak with Brussels sprouts and onions cooked in olive oil

Day 26

Breakfast: Seeds soaked in coconut milk (“oatmeal”)
Lunch: Shrimp avocado salad
Dinner: Lobster and mashed cauliflower with garlic butter

Day 27

Breakfast: Spinach coconut milk smoothie
Lunch: Boiled eggs with homemade mayonnaise
Dinner: Lamb burger and a side salad with oil and vinegar

Day 28

Breakfast: Fried eggs with pork and spinach
Lunch: Chicken, avocado, spinach salad with pine nuts and olive oil
Dinner: Ribeye steak and broccoli rabe cooked in butter

Day 29

Breakfast: Onion pepper omelet cooked with butter
Lunch: Steak, mushrooms, and asparagus cooked in coconut oil
Dinner: Sea bass and green beans cooked in olive oil

Day 30

Breakfast: Deviled eggs with fried kale
Lunch: Lamb meatballs on a bed of spinach with homemade ranch dressing
Dinner: Curry chicken and broccoli cooked in coconut oil

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7 comments on “How to Eat Keto Whole Foods for 30 Days

  1. Monica on

    This is so on point with a ketogenic diet. The variety of colorful food selections, nutrient content and thoughtfulness put into each meal makes it an exciting 30 days ahead! Thank you!

    Reply
  2. Clelia on

    Thank you for all the info. Very helpful! I am assuming that there is no limit in quantity ingested. To satiety? Or limited? Thanks. C

    Reply
    • Ketogenic Com on

      great question! Depends on the person, if you experience satiety before overeating then that is a great way to do it!

      Reply

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