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Home Β» Keto & Sugar-Free Lifestyle: Recipes and Information

Published: Aug 31, 2023 Β· Modified: Sep 19, 2023 by Natalie Perry Β· This post may contain affiliate links Β· Leave a Comment

Clean Keto Meal Plan for Beginners- Low Carb Healthy Eating

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Hello, friends! Today, we're diving into a realm of nutrition that's gained quite the buzz – Clean Keto. But hold on, don't let the term intimidate you. Whether you're all-in on a low-carb diet or just curious about incorporating clean keto recipes, this article has something for everyone. Introducing: our Clean Keto Meal Plan and Guide where theres something for everyone!

A square photo with four square meals that are clean healthy and ketogenic. in the middle are the words clean keto meal plan for beginners and at the bottom says mindfullyhealthyliving.com The words have a yellow background. this …
Jump to:
  • Intro
  • What is a Keto Diet?
  • Benefits of Keto
  • Clean Keto vs Dirty Keto
  • Benefits of Clean Keto
  • Common Keto Ingredients
  • Get the Healthiest Cooking Oils
  • Dairy Selections
  • Best Quality Protein
  • Eat Your Veggies
  • Smart Swaps
  • Hydration and More
  • Morning Rituals and CoffeeΒ 
  • Meal Prep
  • Free 7 Day Low Carb Meal Plan
  • FAQ
  • Notes on Ketosis
  • Comments

In a world where food trends come and go, the concept of Clean Keto stands out as a versatile approach. We're here to guide you through the ins and outs of this nutritional path, drawing from holistic wisdom and years of experience. 

As a holistic nutrition specialist, I want to make it clear from the get-go that this article is not a substitute for medical advice. Rather, it's an informative guide to help you make conscious choices in your dietary journey.

Intro

We'll start by breaking down the basics: What is keto, and how does it differ from a Clean Keto diet and its less attractive cousin, Dirty Keto? You'll gain insights into the nuances of these approaches, along with a critical look at the potential pitfalls of following a dirty keto regimen.

Understanding the fundamentals of keto and a low carb diet is essential. But equally crucial is grasping the concept of clean eating. We'll delve into the importance of choosing whole, nutrient-rich foods that nourish your body and mind.

 It's not just about the carb count β€“ it's about the quality of those carbs.

As we venture deeper, you'll find a sample one-week free keto meal plan that showcases the delectable side of Clean Keto. But that's not all. We'll explore common ingredients found in keto recipes and unveil smart swaps to elevate your nutrition game.

Because eating well doesn't have to be complicated; it's about making mindful choices that align with your health goals.

Before we continue, let's establish some boundaries. This article isn't medical advice; it's an informative resource crafted by a holistic nutrition specialist.

Remember, while a strict keto diet might not suit everyone, the beauty of low carb eating is that it's adaptable. Incorporating it into your routine can yield benefits for all, regardless of your dietary preferences.

And here's a tidbit of personal wisdom: While intermittent keto cycles can work for some, most individuals thrive on a balanced intake of complex, nutrient-dense carbohydrates.

In moderation, these carbs can be your ally in achieving optimal bodily function. But more on that later. For now, let's embark on this journey to Clean Keto, where nourishment and wellness intertwine in the most harmonious way.

​

What is a Keto Diet?

At the heart of Clean Keto lies a unique dietary approach known as the ketogenic diet, often simply referred to as "keto." 

a photo of a cutting board with berries at the top representing 10% carbs, fish eggs and shrimp representing 20% protein, and nuts seeds, avocado, and cheese representing 70% fat which is the layout of the keto diet.

This high-fat, low-carb way of eating has captured attention for its potential benefits and distinctive characteristics. Let's break down the fundamentals.

A keto diet revolves around specific macronutrient ratios: high fat, moderate protein, and grams of net carbs kept to a minimum. 

By significantly reducing your carb intake and replacing it with healthy fats, your body enters a state called ketosis. This metabolic state prompts your body to use fat as its primary source of fuel instead of glucose from carbohydrates.

Blood sugar control takes center stage in this dietary revolution. With limited carb consumption, your body's insulin response is reduced, which can be particularly beneficial for those managing insulin resistance or diabetes. 

This newfound balance can contribute to improved energy levels and overall well-being.

Now, let's address the high-fat aspect. Embracing a high-fat diet might seem counterintuitive, but it's the cornerstone of keto. 

By increasing your fat intake, your body becomes adept at burning fat for fuel, making it an effective strategy for weight management and even promoting mental clarity.

As you embark on this new way of eating, it's essential to note that keto meal planning goes beyond just tracking carb intake. Balancing your macronutrients is key to ensuring you're getting adequate nutrients while staying in ketosis. 

The general recommendation is to consume 70% healthy fats, 20-25%  protein, and 5-10% carbohydrates in order to stay in ketosis. This typically equals a threshhold of no more than 50 grams of carbs daily.

Benefits of Keto

​

The following reasons are among the health benefits and key drivers for individuals adopting a keto lifestyle:

the word keto is spelled out with asparagus, pecans, cheese, and avocado with a strawberry

Weight Loss: Many find that the keto diet can aid in weight loss due to its effect on appetite and fat metabolism.

Improved Energy: With stable blood sugar levels and efficient fat utilization, energy slumps become less common.

Enhanced Mental Focus: Some individuals report increased mental clarity and focus while following a keto regimen.

 Blood Sugar Management: For those with insulin resistance, keto may contribute to better blood sugar control.

Long-Term Benefits: While more research is needed, some studies suggest potential long-term benefits such as reduced risk of heart disease and improved metabolic health.

It's important to approach keto with mindfulness and proper knowledge. While a keto diet can offer remarkable benefits, it might not be suitable for everyone in the long term.

Understanding the intricacies of your body's response to carb intake and tracking your progress can guide you in determining whether this approach aligns with your holistic health goals.

In the next segment, we'll distinguish between Clean Keto and Dirty Keto, shedding light on the importance of quality food choices in your keto journey.

Clean Keto vs Dirty Keto

When it comes to keto, it's not just about macros – it's about your overall health journey. Let's explore the divergent paths of Clean Keto and Dirty Keto, and why making conscious choices matters for a thriving life.

A photo with a pad of paper and the words keto diet written on it. around the paper is various low carb foods like butter, eggs, brussel sprouts, salmon, nuts, avocado, and tomato.

Clean Keto: Prioritizing Quality for Your Well-being

Clean Keto isn't just about reaching your macros; it's a commitment to nourishing your body. Beyond the grams of net carbs, a clean ketogenic diet emphasizes the quality of the ingredients you consume. This approach goes beyond the surface, encouraging you to embrace a holistic, healthy lifestyle.

In the realm of Clean Keto, whole, unprocessed foods take center stage. Think nutrient-rich vegetables, organic proteins, and healthy fats. The good news? You're fueling your body with the goodness and diversity of micronutrients it needs, from vitamins to fiber.

Artificial sweeteners and processed concoctions with hydrogenated vegetable oil and other carcinogenic ingredients take a back seat in Clean Keto. Instead, you're invited to savor the natural sweetness of berries, nuts, and seeds. Also, check out our guide on low carb natural sweeteners monk fruit and stevia. This mindful approach promotes a sustainable and nourishing relationship with what you eat.

Dirty Keto: Compromising Health for Macros

​Dirty Keto might seem tempting for its perceived simplicity and ability to eat whatever food you want including fast food (as long as its a "fat")– it's all about fitting the macros, right? But let's pause and consider the bigger picture. 

While it might fulfill carb quotas, the quality of your meals takes a hit. And alot of processed fatty foods contain trans fats which cause weight gain and contribute negatively to heart disease and inflammation.

This approach might involve indulging in artificially sweetened treats and processed foods. While they may align with your carb count, they sidestep the essence of a healthy keto diet plan. Prioritizing macros over the quality of ingredients can leave your body lacking essential nutrients and feeling rough.

Benefits of Clean Keto

​

Choosing Clean Keto means embracing a variety of healthy foods. Vegetables in an array of colors, organic proteins, and nourishing fats form the basis of your weekly meal plan. 

A photo of a plate with a clean keto meal- a salmon fillet and a green salad with veggies.

This diverse palette provides essential vitamins, minerals, and antioxidants that contribute to your overall well-being.

Unprocessed foods play a crucial role in Clean Keto. These options not only support ketosis but also enhance your digestive health, boost energy levels, and promote mental clarity. Your journey isn't solely about weight loss; it's about fostering vitality from within.

​Protein isn't forgotten in the Clean Keto approach. Ensuring you get enough protein is a key aspect of a healthy keto diet plan. Organic meats, poultry, fish, and plant-based sources like nuts and seeds in your keto meals offer a good option for maintaining muscle mass and overall health.

Remember, moderation is key. Even in Clean Keto, healthy fats are prized, but enjoying them in small amounts ensures you stay within your daily calorie range.

In this ongoing exploration of Clean Keto, we're diving deeper into keto meal planning and crafting a sample one-week keto diet meal plan that reflects the vibrancy of this approach.

With each mindful choice, you're nurturing your body and your well-being. Stay with us as we uncover more ways to thrive through nourishing nutrition.

​

Common Keto Ingredients

Venturing deeper into the realm of Clean Keto, let's embark on a journey through the essential components that form the foundation of your meals.

Clean keto ingredients on a table: spinach, seeds, nuts, fish, cheese, eggs, avocado, nut butter, broccoli, and arugula.

These common keto ingredients are more than just sustenance – they're the artistry of nourishment that fuels your well-being. Before you head to the grocery store, you will want to consider the quality of nutritious whole foods that make up your meals.

Get the Healthiest Cooking Oils

​

Healthy fats hold the key to keto success. In your shopping list, include coconut oil, avocado oil, and ghee.

These are ideal for cooking due to their high smoke points. They offer a clean, flavorful, and nutrient-dense foundation for your culinary creations.

Dairy Selections

​

If you choose to incorporate dairy products, navigate the dairy aisle with care.

 Opt for organic full-fat options like cheddar cheese, grass-fed butter, and greek yogurt.

A photo of various forms of organic dairy: feta cheese, milk, butter, cream, and cheese.

If cream cheese is on your list, consider Fage 5% full-fat yogurt as a cleaner alternative. It has a similar texture to cream cheese and gives recipes the right creamy goodness with extra nutrients! Win-win.

 Coconut milk, almond milk, and unsweetened yogurt are also excellent choices.

Full-fat cheese is the best keto experience. Parmesan cheese and other shredded cheese should be opted for with care. Many pre-shredded cheeses contain hidden carbs in the form of starches. It is always best to buy a block of cheese and shred it at home!

 If you wish to avoid dairy, there are dairy-free options like nutritional yeast for a cheesy flavor as well as yogurt made from coconut, almond, or other plant-based milks. Just be sure to check the ingredients!

Best Quality Protein

Grass-fed beef, free-range chicken, and wild-caught fish are your go-to choices for clean protein.

Ground beef is a versatile option, ideal for a range of dishes. When picking bacon, pepperoni, or other cured meats, ensure they're uncured to avoid carcinogenic ingredients. 

And don't forget about pork rinds; swap them for healthier alternatives like grain-free baked cheese crisps or homemade crispy dehydrated vegetables. 

Eat Your Veggies

​

When strolling through the produce section, load up on leafy greens and low-carb vegetables. These nutrient-dense selections form the basis of your meals.

spiraled zucchini in a bowl seasoned with pepper.

Fresh produce can easily be converted into cauliflower rice, zucchini noodles, spaghetti squash, and other spiralized goodness that replaces common carbohyrate-rich pasta dishes.

Vegetables high in carbs include root vegetables like carrots, potatoes, yams, and beets. These need to be used in moderation to avoid too high of a carb count for those seeking to maintain ketosis.  Otherwise, simply incorpoate these with care!

Its important to get a rich variety of enzymes and phytonutrients by eating the rainbow. This means, find as many diverse colors of foods- especially fruits and vegetables.

 Eating raw fruits and veggies periodically also helps to obtain the delicate and extremely beneficial enzymes that they offer.

Heating foods too much (especially in the microwave) often kills off the enzymes and depletes the nutrients. Lowering the heat and keeping a variety is key!

Smart Swaps

​

Incorporate almond flour or coconut flour for baking instead of traditional flours. Choose whole-food options for fats like olive oil and coconut oil.

As for vegetable oils, opt for clean, unrefined versions like avocado oil and extra virgin olive oil. These choices protect your health and enhance your dishes.

 Sour cream can be swapped with greek yogurt, our family loves doing this and no one will notice a difference. In fact, I also use greek yogurt instead of mayo as mayonaise is commonly processed. The switch tastes great!

For those looking for a more vegan or vegetarian keto experience, consier using tempeh or jackfruit as a healthy meat alternative as opposed to the processsed meat subsititutes made in a lab.

Hydration and More

​Stay hydrated with water infused with a splash of fresh lemon juice or herbal teas. Almond milk is a creamy, low-carb dairy substitute. For a touch of sweetness, explore low carb fruits in moderation. Berries are a great option! 

And for those delightful keto desserts, use pure monk fruit or stevia as clean sweeteners.

Morning Rituals and Coffee 

​Coffee drinkers needn't sacrifice their morning cup of joe! Simply omit the sugar-filled sweetener and opt for a carb-free sugar alternative that is natural like monk fruit or stevia.

A clear glass mug of light brown frothy bulletproof coffee next to a tub of grass-fed butter and a jar of white coconut milk. Whole coffee beans surround the scene for decoration.

 Just be sure it is pure monk fruit or pure stevia with no added ingredients! Check out our article on healthy coffee creamers for diabetics (this means keto and low carb too!) We also have articles on keto coffee and how to use it while intermittent fasting!

For those who like tea, there are many superfood teas to choose from! Simply add your favorite low carb sweetener or drink it plain too!

 Matcha green tea is one of the most potent antioxidant teas available.  Check out our guide on how to choose the best quality matcha. 

For extra anti-inflammatory and liver cleansing boost, I start my day with an energizing turmeric lemon juice recipe followed a spoonful of black seed oil, then a few sips of kefir about 20 minutes later and then keto coffee and breakfast.

On alternate days I take a shot of wheatgrass or barleygrass for a deeper detoxifying experience! It really starts the day off right!

Meal Prep

​

As you create your Clean Keto meals, prioritize organic meats and cheeses. These choices limit exposure to hormones and pesticides. When meal prepping, prepare chicken broth and grass-fed bone broth in advance for flavorful bases.

a photo of two rectangular meal prep containers with veggies and meat in each of them

Remember, small changes lead to significant impact.  Crafting a side salad with a range of low-carb vegetables ensures your meals are as nutritious as they are delicious.

 Be sure to make your own salad dressing. It just takes a healthy fat, an acid like citrus or vinegar, and salt with whatever seasonings you enjoy.  

That way you don't have exposure to the processed ingredients in store-bought dressings! It is super simple and so versatile.

In our next section, we'll delve into a one-week sample meal plan, demonstrating how these ingredients come together in a harmonious symphony of delicious meals nourishment on your Clean Keto journey.

Free 7 Day Low Carb Meal Plan

​

The highlighted recipes have a link to a detailed article and full recipe attached that are also printable!

​

DayBreakfastLunchDinner
1Scrambled eggs with spinach and feta cheese.Keto Chicken Fajita CasseroleCajun Salmon with Cauliflower Rice and Spinach
2Greek yogurt with berries and chopped nuts.Keto Buffalo Chicken Broccoli CasseroleWild-Caught Pollock with Parmesan Crust
3Avocado and poached eggs on arugula.Keto Sour Cream Enchilada CasseroleOne-Pot Lemon Ricotta Pasta with spiral Zucchini
4Almond milk smoothie with spinach and avocado.Slow Cooker Chicken Taco SoupGrilled Chicken with Asparagus and Cauliflower Mash
5Chia seed pudding with coconut milk and almonds.Keto BBQ Chicken CasseroleKeto Green Chile Chicken Casserole
6Omelette with bell peppers, onions, and cheese.Keto Chicken Alfredo Spaghetti SquashBaked Cod with Roasted Broccoli and Mixed Greens
7Cottage cheese with strawberries and chia seeds.Grilled Vegetable Salad with protein (chicken, steak, tempeh)Zucchini Noodles with Pesto and Grilled Shrimp

Feel free to adjust portion sizes and ingredients as needed to suit your preferences and nutritional requirements. Enjoy your clean keto week!

Be sure to subscribe and follow us on social media for more clean eating and clean keto recipes and holistic nutrition tips and info!

FAQ

What is an example of a clean keto diet?

A clean keto diet emphasizes consuming nutrient-rich, whole foods while adhering to the principles of a ketogenic eating pattern. This includes incorporating high-quality fats like avocado oil and coconut oil, lean proteins such as grass-fed meats, and a variety of non-starchy vegetables. Clean keto avoids processed foods and artificial sweeteners, focusing on wholesome ingredients that promote both ketosis and overall well-being.

Can you lose weight on clean keto?

Certainly, you can achieve weight loss with a clean keto approach. By prioritizing whole, nutrient-dense foods and maintaining a low-carb intake, your body can enter ketosis, a state where it burns fat for energy. This combination of clean eating and ketosis can be effective for shedding excess weight while promoting overall health.

How do you start clean keto?

To start clean keto, begin by understanding the principles of a ketogenic diet and the importance of whole, unprocessed foods. Focus on incorporating high-quality fats, lean proteins, and non-starchy vegetables into your meals. Gradually reduce your carb intake, opt for clean swaps, and stay hydrated to initiate ketosis and embark on your clean keto journey.

What to avoid on clean keto?

On a clean keto diet, it's crucial to avoid processed foods, artificial sweeteners, and refined grains. Steer clear of sugary snacks, sugary beverages, and foods laden with additives and preservatives. Opt for whole, nutrient-rich choices that align with your clean keto goals and overall well-being.

What are the biggest mistakes people make on a keto diet?

The biggest mistakes people often make on a keto diet include not tracking their carb intake accurately, neglecting to prioritize nutrient-rich foods, and relying too heavily on unhealthy fats. Skipping essential nutrients like fiber and vitamins from vegetables can also be problematic. It's important to strike a balance, focusing on clean, whole foods and monitoring your macros to make the most of your keto journey.

Check out our web story here!

Notes on Ketosis

​

Attempting a keto diet should always be done under the supervision of a qualified health practitioner and dietician who can evaluate your personal needs and medical history.

It is important to get a full blood panel evaluated by a functional medical doctor before embarking on strict dietary changes.

 However, if you have already gotten the green light from your personal doctor, this article is a great place to start to learn the differences between clean keto and dirty keto and ways to boost your overall health and wellness experience. 

In your first week of keto, some may experience what is known as keto flu. It happens when suddenly stopping or reducing carbohydrate intake.

This brief acclimation period may consist of achiness, headaches, fatique, sugar cravings, or irritability. 

  It is a sort of healing crisis as your body is getting used to a new way of eating and obtaining energy from fat instead of carbs and sugars. Drink extra water and get necessary rest in order to feel better.  

Consume anti-inflammatory and antioxidant-rich foods in order to help heal and detoxify your body from the toxins that are being released. 

Remember, strict keto is not for everyone. Some people may benefit from incorpated one or two keto meals per day into their diet and still eat healthy ancient grains and carbohydrates from time to time like quinoa and amaranth. 

Just note, that doing so you will not necessarily be in a state of ketosis but you should be able to manage a healthy metabolism when consumed in moderation. 

Carbohydrates do have health benefits that are necessary for many people. But for short term, a ketogenic diet can be very helpful for some people. 

Overall, limiting processed grains and carbohydrates really helps to reset the system and detoxify from the years of standard american diet that many people unknowingly consumed.

Once we start eating clean and more natural nutrient-dense whole foods, our body, energy, and quality of life drastically improves. When we know better, we do better- and feel better too! 

Do you follow a low carb or ketogenic diet? Have you been eating clean while embracing the keto life? How is it working for you? Please share your experiences with us in the comments below!

Have a healthy week!

Natalie

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Hello there! My name is Natalie. My passion is creating and sharing healthy recipes, tips, and affirmations for a healthy mind and body. I am a wife, mom, certified holistic nutrition specialist, hypnotherapist, reiki master, and healthy food blogger! I enjoy learning, creating, and sharing healthy recipes that the whole family will love.

Since 2005 I began studying yoga, natural and holistic healing, nutrition, energy work, subconscious work, and more. I attended Southwest Institute for Healing Arts in Tempe, Arizona, and received several certifications as well as a Mind Body Wellness Practitioner Diploma in 2017. I spent many years looking for solutions for pain, stress, illness, and fatigue. I found that prescriptions, poor lifestyle and food choices, and negative self-talk were causing me to stay stuck. Throughout my studies, I transformed my life. It has become my passion to share what I learned in hopes of helping others to heal themselves.

Over the years, I have discovered firsthand the impact of food choices on health, energy, pain, and more. I am here to share how impactful it is to eat clean, natural, nutrient-dense foods. I have spent several years learning and experimenting with healthier cooking and eating, and it feels amazing!

When learning new ways to eat, I found it often required reprogramming outdated thoughts and beliefs to succeed.

Meditation, guided imagery, affirmations, and setting intentions are powerful tools I incorporate into my recipes and blogs. I will often share suggested affirmations or intentions within my recipes that will help you to amplify your healthy eating experience if you choose!

Thanks for stopping in! We look forward to hearing how you like our recipes! Welcome to the tribe πŸ™‚

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