How to Build a Keto-Friendly Dinner

Article posted in: Keto Friendly
keto-friendly dinner

What kinds of meals did your mom or dad cook? Or maybe it was your grandma who made your most memorable meals. Either way, picture your plate. Was there a big slab of meatloaf, mashed potatoes and a roll? Fried chicken with a biscuit? You already know that over-consumption of unhealthy foods can lead to weight gain, but we’ve got some good news: Meats (Lean Proteins), vegetables (non-starchy) and Healthy Fats are all approved for a keto-friendly dinner on the Keto-Friendly South Beach meal plan. (Carbs are not part of the inner circle, as you likely know. In Phase 1 you’ll limit your net carbs to just 40 grams per day; in Phase 2, you’ll stick to 50 net carbs daily.)

So mom’s meatloaf made with love? In—with basic modifications. Roasted broccoli? In. Mashed potatoes? Out. Your mantra after you stop eating carbs and lose 10 lbs because of it? Two out of three ain’t bad.

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Serving Sizes

Because our servings are likely different than what you’re accustomed to, let’s talk about what—and how much of it—you’ll have for a keto-friendly dinner. Ladies, in Phase 1 and 2, just as with lunch, you’ll eat 1 Lean Protein (like 3 oz. salmon) and 1 Healthy Fat (1 Tbsp. olive oil) for dinner. Men, your lunchtime servings also apply here: eat 2 Lean Proteins (2 oz. low-sodium deli meat plus 1 piece of string cheese) and 1 Healthy Fat (½ cup olives).

Tasty Subs

No, not sandwiches. Let’s talk about carb substitutes. Mashed cauliflower, zucchini noodles and spaghetti squash can satisfy your craving for potatoes, pasta and rice and help you get your three non-starchy veggie servings (which contain the least amount of carbs) a day. Cheese is a Lean Protein on the Keto-Friendly plan, and you can also incorporate small amounts of butter and cream into your dishes to add flavor… think creamed spinach, artichoke dip or Brussels sprouts with bacon. Just be sure to pay attention to serving sizes and account for your whole meal as a whole, not just each dish.

DIY Time

After a few weeks, you’ll likely find a staple DIY, keto-friendly dinner dish like grilled chicken and oven-roasted broccoli down. Great! But, the body needs and relies on nutrients from a variety of foods for disease prevention, growth and overall good health. So how can you be sure you’re getting what you need? Eat a rainbow. In other words, don’t stick to the same two or three foods in each keto-friendly dinner.

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Here are some of our favorite, delicious, keto-friendly dinner ideas:

Monday

Baked zucchini

Women: Tuna Salad-Stuffed Zucchini Boats: 3 oz. tuna (0 grams net carb) + 1 Tbsp. olive-oil based mayonnaise (0 grams net carb) + ½ cup or one boat cooked zucchini (3 grams net carb)

Men: Bacon & Tuna Salad-Stuffed Zucchini Boats: 3 oz. turkey bacon (0 grams net carb), 3 oz. tuna (0 grams net carb) + 1 Tbsp. olive-oil based mayonnaise (0 grams net carb) + ½ cup or one boat cooked zucchini (3 grams net carb)

Tuesday

Spaghetti Squash

Women: Sautéed Shrimp & Spaghetti Squash: 3 oz. shrimp (1 gram net carb), 1 Tbsp. olive oil (0 grams net carb), ½ cup spaghetti squash (3 grams net carb), capers, lemon juice, fresh parsley

Men: Sautéed Shrimp & Clams with Spaghetti Squash: 3 oz. shrimp (1 gram net carb), 3 oz. clams (4 grams net carbs), 1 Tbsp. olive oil (0 grams net carb), ½ cup spaghetti squash (3 grams net carb), capers, lemon juice, fresh parsley

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Wednesday

beef and broccoli

Women: Beef & Broccoli: 3 oz. beef tenderloin (0 grams net carb), 1 Tbsp. sesame oil (Extra), ½ cup cooked broccoli (4 grams net carb), ½ cup cauliflower rice (3 grams net carb), ¼ cup peanuts (4 grams net carb)

Men: Beef & Broccoli: 3 oz. beef tenderloin (0 grams net carb), 1 Tbsp. sesame oil (Extra), ½ cup cooked broccoli (4 grams net carb), ½ cup cauliflower rice (3 grams net carb), ¼ cup peanuts (4 grams net carb), ¼ cup chia seeds (2 grams net carb)

Thursday

Grilled pork

Women: Pork & Greens: 3 oz. pork chop, 1 Tbsp. canola oil (Extra), ½ cup turnip (or collard) greens (0-2 grams net carb), 1 Tbsp. hot sauce (0 grams net carb)

Men: Pork & Greens: 6 oz. pork chop, 1 Tbsp. canola oil (Extra), ½ cup turnip (or collard) greens (0-2 grams net carb), 1 Tbsp. hot sauce (0 grams net carb)

Friday

Zucchini spaghetti

Women: Zucchini-Ribbon Carbonara: ½ cup cooked zucchini ribbons (3 grams net carb), 3 oz. Canadian bacon (0 grams net carb), 1 Tbsp. olive oil (0 grams net carb), fresh basil

Men: Zucchini-Ribbon Carbonara: ½ cup cooked zucchini ribbons (3 grams net carb), 3 oz. Canadian bacon (0 grams net carb), 1 oz. grated Parmesan cheese (1 gram net carb), 1 Tbsp. olive oil (0 grams net carb), fresh basil

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Saturday

roasted chicken

Women: Lemon Chicken with Roasted Artichokes: 3 oz. chicken breast (1 grams net carb), 1 Tbsp. olive oil (0 grams net carb), 1 tsp. Dijon mustard (0 grams net carb), 1 Tbsp. lemon juice, ½ cup roasted artichoke hearts (3 grams net carbs)

Men: Lemon Chicken with Roasted Artichokes: 3 oz. chicken breast (1 gram net carb), 1 Tbsp. olive oil (0 grams net carb), 1 tsp. Dijon mustard (0 grams net carb), 1 tsp. lemon juice, ½ cup roasted artichoke hearts (3 grams net carbs), 1 Tbsp. olive oil (0 grams net carb)

Sunday

keto-friendly dinner

Women: Turkey & Avocado Lettuce Wraps: 3 oz. turkey breast (0 grams net carb), ½ avocado fruit (2 grams net carb), ½ cup lettuce leaves (1 gram net carb)

Men: Turkey & Avocado Lettuce Wraps: Turkey & Avocado Lettuce Wraps: 6 oz. turkey breast (0 grams net carb), ½ avocado fruit (2 grams net carb), ½ cup lettuce leaves (1 gram net carb)

Haven’t started your keto-friendly meal plan yet? Get started today! >