Keto Recipes
KetoLogic recipes are delicious and entirely satisfying. Use them to lose weight, maintain your form, feel more energetic, and supercharge your brain.
View RecipesI’ve followed the ketogenic diet since late 2011. And after years of using keto as a tool to fuel my performance as a professional athlete and philanthropist, I’ve learned two things:
The people I’ve seen succeed with keto (including myself!) seem to have one thing in common: they plan.
Preparation is key for success. I want you to succeed on the ketogenic diet so you can feel as good as I do. So, I’m going to share my keto meal plan with you.
This meal plan will:
Like the ingredients in my favorite ketogenic meals, the best approach to planning what you eat is to keep it simple.
But before we dive in, let me share my 4 best tips you can use to successfully meal plan.
Maybe you’re not a fan of something that goes in my morning smoothie recipe or don’t share my love for asparagus. No worries!
There are plenty of keto substitutes for most ingredients, or you can skip the one you don’t want. Just read the nutrition label to ensure your substitute has similar macros to the original ingredient (and check this keto shopping list for ideas).
As long as you aren’t substituting highly-processed, high-carb foods, and are getting enough micronutrients and minerals, you’ll be able to follow along more healthfully.
If you’ve never followed a low-carb diet before, you might be shocked by the amount of sugar in some of your favorite foods.
I don’t have to tell you not to eat candy on keto—that’s obvious—but maybe you didn’t know ketchup has almost 4 grams of sugar per tablespoon!
Hidden carbs are everywhere, so my advice is to read every single nutrition label for the first few weeks. If you’re eating a whole food that doesn’t come with a nutrition label, try KetoLogic’s Carb Counter.
After you settle into your own keto diet routine, you may find certain foods are hard to live without. For me, those “staples” are foods like avocados and eggs.
My advice: stock up on your staples. This way, your favorite foods are always on-hand in a pinch.
It’s much easier to turn away cravings early on if your staples are readily available to eat. Remember, preparation is key!
If you work at a sedentary job, or are shorter or lighter than I am, you might find my meal plan a bit much. I’m an athlete, and I recognize that what I need from my nutrition plan won’t necessarily translate to you and your goals.
If you want to use keto as a tool to lose weight, ensure you’re watching your caloric intake as well as your macros.
Read more: Showdown: Calories vs. Macros for Weight Loss
You have to experience a caloric deficit to lose fat, whether that’s from activity or food. Keto makes it easy to eat at a deficit because of how satiating high-fat foods are. Here’s the math:
There are about 3500 calories in a pound of fat; to lose 1 pound per week, which is generally accepted as safe, you’ll need a deficit of 500 calories per day.
To calculate exactly how many calories your body needs to maintain or lose weight, use an online calculator (like this one). Then, customize your meal plan based on that number. If that means you have to skip an ingredient in one of my recipes, that’s ok! It’s all about helping you reach your individual goals.
For me, breakfast is pretty simple. I usually make a scramble or a low-carb smoothie packed with nutrients. Both recipes are below.
I’m also a fan of intermittent fasting, especially on days that I want to save time and effort from thinking about and preparing a breakfast meal. Researchers are still studying the benefits of intermittent fasting, but it’s used to promote ketosis, induce autophagy (the removal and replenishment of damaged cells in the body), and support weight management. It’s when you skip a meal (most people skip breakfast) and eat within a shorter window.
The most common feeding window is called 16/8 intermittent fasting. The followers of this program fast for 16 hours and can eat within an 8-hour time period, so for example, 11am-7pm.
When I’m intermittent fasting, I skip breakfast altogether. When I’m not fasting, I enjoy one of the meals below.
16g Fat | 2g Protein | 4g Carbs | 168 calories
Intermittent fasting or not, I look forward to my morning coffee every day, and this is my favorite boosted keto coffee recipe.
*Also available as KetoEnergy BHB with 100mg Caffeine per serving
Mix all ingredients with a whisk or spoon until you reach desired consistency.
51g Fat | 16g Protein | 4g Net Carbs | 591 calories
Here’s a simple recipe that combines two favorites: eggs and avocado.
36g Fat | 7g Protein | 7g Net Carbs | 396 Calories
I’m a big fan of smoothies first thing in the morning for three reasons:
This is one of the most delicious smoothie recipes I’ve crafted since starting keto:
*Also available as KetoEnergy BHB with 100mg Caffeine per serving
Mix all ingredients in blender and blend until you reach desired consistency.
I’m a big fan of avocados and find that they provide a creamy, satisfying texture in a smoothie. You’ll notice not everything has a measurement; I mostly eyeball this recipe. Occasionally, to mix it up, I’ll toss a little cayenne pepper in there, too. This is one of my go-to recipes for quick nutrition first thing in the morning. If you’re counting calories, 2 avocados and 2 scoops of KetoMeal is about 700 calories. If that feels like a lot for you, start with just one avocado.
Mix all ingredients in blender and blend until you reach desired consistency.
Preparation and planning is certainly key for success on any eating plan or program. But the third ingredient for success? Simplicity.
If you have to prepare a gourmet lunch every day, keto will be difficult to stick to. Most of us are extremely busy and don’t have time to cook 3 full meals every day! There are only three lunch recipes listed below because I want to encourage you to simplify.
If you’re taking the KETO 30 Challenge, replace lunch with a KetoMeal shake. If you choose to prepare lunch, bring leftovers from the dinners in this meal plan, try one of the recipes below, or have one of the smoothies listed in the Breakfast section of this meal plan.
32g Fat | 24g Protein | 14g Net Carbs | 448 Calories
This recipe is low-carb, gluten-free, and has no added sugar. It makes 4-6 servings, so I like to make it ahead of time and enjoy it for lunch all week.
Dressing
46g Fat | 8g Protein | 5.5g Net Carbs | 526 Calories
If you have a sweet tooth and want to satisfy your carb cravings without kicking yourself out of ketosis, this smoothie recipe is perfect for that. It tastes like a milkshake (and has the texture of one, too!) but you don’t have to take in all that sugar.
*Also available as KetoEnergy BHB with 100mg Caffeine per serving
Mix all ingredients in blender and blend until you reach desired consistency.
57g Fat | 19g Protein | 6g Net Carbs | 630 calories
It’s called taco salad, but I wouldn’t use the word “salad” to describe this recipe. With beef, tons of veggies, and sour cream, this is a hearty lunch-time meal that won’t bog you down.
19g Fat | 10g Protein | 3.5g Net Carbs | 250 calories
This is the most common meal that KETO 30 Challenge participants replace with a meal replacement shake. It’s convenient, delicious, and reduces the likelihood of experiencing the mid-day slump because it’s low-carb.
KetoMeal has MCTs in it. These are a highly ketogenic fat source that are quickly absorbed, so if you’re new to them, it’s best to sip slowly to avoid stomach upset. Start by taking half a serving and increase over the course of about a week to the full 2-scoop serving.
For me, dinner is a great chance for me to sit down and reflect on the day. Another reason keto works for me is that even though I’m technically “on a “diet,” anyone could look at my dinner plate and say, “Oh, that looks like dinner.”
Here are some recipes you can try.
45g Fat | 28g Protein | 2g Net Carbs | 525 calories
Salmon is full of quality fats from omega-3 fatty acids, which are well-known for their brain-boosting qualities. If possible, choose wild-caught salmon for a superior nutrition profile.
Serve with another low-carb vegetable like spinach or roasted broccoli.
26g Fat | 25g Protein | 1g Net Carbs | 338 calories
I love this recipe because it’s simple, easy to make, and versatile. When possible, choose grass-fed or grass-finished beef for better flavor and nutrition.
Serve with a side of low-carb vegetables, like asparagus.
39g Fat | 28g Protein | 3g Net Carbs | 468 calories
This recipe is very easy to make, but is so delicious that it makes me feel like a chef. If you don’t like capers, you can skip them but I do find they add a lot of flavor.
Serving: 67g Fat | 38g Protein | 3g Net Carbs | 771 calories
Burgers: the all-American favorite. No need to miss them on keto! While traditional hamburger buns are not keto-friendly, you can still enjoy your burger and eat it too by skipping the bread. If you don’t like portobello mushrooms, you can use lettuce as the “bun.”
34g Fat | 17g Protein | 7g Net Carbs | 420 calories
Chili is such a warming comfort food, and I love it for dinners during a fall evening. Beans are surprisingly high in carbohydrates, so that’s one chili-classic ingredient that can’t make it into keto chili. This recipe is just as good without them.
43g Fat | 26g Protein | 7.4g Net Carbs | 520 calories
This curry tastes great and makes great leftovers. You can easily have it for dinner and then bring it to work the next day. The macronutrient profile of this recipe is sure to leave you satiated and fuel you through that mid-morning slump.
When it comes to dessert, I like something simple and satisfying. The recipes in my meal plan take 15 minutes or less and fit with a keto diet. If you’ve got a sweet tooth, I recommend giving them a shot.
28.4g Fat | 6.4 Protein | 3g Net Carbs | 312 calories
These are like energy balls and fat bombs all rolled into one delicious dessert.
30.5g Fat | 4.2g Protein | 2.1g Net Carbs | 304 calories
Some diets say no to eating between meals, but not keto. That’s another reason I love eating this way. People who know me might say I’m a voracious snacker.
If you find yourself getting hungry between lunch and dinner, or just need a bit more fuel before or after you hit the gym, here are some of my favorite snack options. I typically eat a serving of 2-3 of these snacks every day.
22g Fat | 2g Protein | 3g Net Carbs | 246 Calories
I’m not ashamed to say that I’ve been known to eat this keto guacamole with a spoon, but dipping low-carb vegetables in guacamole is also delicious.
9g Fat | 16g Protein | 7g Net Carbs | 170 Calories
Plain, unsweetened, full-fat Greek yogurt is filling and full of quality fats and protein. It’s one of my keto staples. I either throw a few low-carb berries like blackberries into it, or eat it plain with a teaspoon of erythritol.
The nutrition information above is for a serving of Chobani whole milk plain Greek yogurt, my favorite kind.
14g Fat | 10g Protein | 1g Net Carbs | 170 Calories
Sometimes I crave a crunchy, savory snack, but crackers and chips are out of the question on keto. So I turn to cheese crisps to satisfy that craving without weighing myself down with carbs.
KetoLogic Keto Crisps are natural, oven-baked 100% cheese crisps made from premium fresh milk sourced from local family farm cows that are ethically treated. With only 1g of net carbs, I don’t think I need to explain why these are one of my favorites.
22g Fat | 2g Protein | 1g Net Carbs | 210 Calories
For a quick, convenient on-the-go fat bomb that tastes incredible, I love FBOMB Macadamia Nut Butter. FBOMB uses only real-food, wholesome ingredients in their products so there’s no added sugar. And with 22g of fat and only 1g of net carbs, they’re the perfect snack to boost your daily fat intake.
These come in 5 delicious flavors and you can get them in a jar or individual 1-ounce packets depending on your preference and lifestyle.
10g Fat | 6g Protein | 1g Net Carbs | 120 Calories
Another savory snack option, meat sticks are often low-carb and are super satiating.
When you’re choosing a meat snack stick, be sure to take a close look at the nutrition label. Many of the most popular meat stick and jerky companies add sugar to their product, which pushes them out of the keto comfort zone.
I like FBOMB Pork Sticks because they have a clean label and are made in the USA from 100% natural pork free of MSG, nitrates, and nitrites.
Most meat sticks available are made from beef, but these are made with pork from crate-free hogs, so the flavor and texture is delicious. Not to mention that pork fat is one of the top 10 most nutritious foods in the world according to the BBC.
5g Fat | 8g Protein | 0g Carbs | 80 Calories
Another popular savory keto snack option is pork rinds. They’re surprisingly versatile and can curb carb cravings. I don’t find them super satiating, but they do the trick when you want a lighter crunchy snack.
0g Fat | 0g Protein | 0g Carbs | 0 Calories
I’m a big fan of seltzer water throughout the day, especially La Croix.
Maybe not a “snack” but they’re essential to have on hand to stay hydrated, especially when you’re first starting on keto. To boost your seltzer water, add a scoop of Keto BHB Exogenous Ketones and stir to mix.
It tastes like soda, but is free of sugar and replenishes your electrolytes which can be the main culprit of the keto flu.
Preparation is important for success with nutrition and life, but here’s one final piece of advice for you on meal planning.
People say I’m disciplined, but what they don’t know is it’s pretty easy to stay disciplined when you love what you eat. I can’t stress this enough: you need to enjoy your food!
Seriously, too many people quit or don’t last long on diets because they feel like they’re missing out on their favorite foods. Don’t feel like you have to make Tim Tebow’s Keto Meal Plan your meal plan. Start with what’s worked for me, but make it a priority to figure out which foods work for you. Then build up your own low-carb repertoire over time.
Unlike other diets, deprivation is a choice on keto. I encourage you to make a choice to only eat food you actually like. You’re far more likely to get lasting results!
TIM TEBOW is a philanthropist, two-time national champion, first-round NFL draft pick, and Heisman trophy winner. Currently signed to play professional baseball with the New York Mets, Tebow is a partner of KetoLogic’s and an avid follower of the ketogenic diet.
KetoLogic recipes are delicious and entirely satisfying. Use them to lose weight, maintain your form, feel more energetic, and supercharge your brain.
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