Forbidden (Zero) Carb Foods For Your Keto Meal Plan

Last updated on September 23, 2022

How Many Carbs Can You Have on Keto?

Are you considering trying the keto diet but worried about giving up your favorite carb-heavy foods? Well, I have some good news for you! Contrary to popular belief, you don't have to completely eliminate carbs on the keto diet.

 In fact, understanding how many carbs you can have on keto is crucial for achieving and maintaining ketosis, the metabolic state that allows your body to burn fat for fuel. By finding the right balance of carbs, you can still enjoy a wide variety of foods while reaping the benefits of the keto lifestyle.

 In this article, we will explore the concept of carb intake on the keto diet, discuss the recommended daily carb limit, and provide some tips on how to choose the best carb sources to support your ketogenic journey.

How Many Carbs On Keto,Carbs On Keto Diet,Keto Meals

One of the core principles of the Ketogenic diet is keeping carbohydrate intake extremely low – less than 30~ 50 grams per day. 

Zero carbohydrate foods can lower blood sugar, manage blood pressure levels improve good cholesterol. It also can be an effective diet for weight loss, which is another way to keep your diabetes in control. 

Keeping carbs low is the key to keto diet success. When carb intake is too high, we simply cannot enter ketosis and experience the unique benefits of keto.
Keto Blueberry Muffins Keto Cinnamon Roll Oatmeal

zero carbs

Carbohydrates or carbs are one of three main food types that the body needs to work properly. The other two are protein and fat. Carbs give the body energy. The body breaks carbs down to use immediately or later.

If the body does not need to use the carbs for energy as soon as a person eats them, it stores them in the muscles and liver to use later. However, if the body does not use these stored carbs, the body converts them to fat.

zero carbs - keto diet - 5 options

Here are a few foods with zero carbs or low carbs you can include as part of your diet

Zero Carb types of meat: (Fresh meats) Beef- Veal- Lamb - Pork- Processed meats: Salami -Sausages - Bacon - Ham
Seafood (Fresh, Canned, or Smoked) Halibut - Sardine- Swordfish- Spanish Mackerel - Tuna - Salmon - Bass
Non-starch vegetables like broccoli, asparagus, leafy vegetables, cauliflower, mushrooms
Fats and Oils like butter olive oil, coconut oil, Extra virgin olive oil, Avocado oil
Nuts and seeds like almonds, walnuts, peanuts, pistachios, pumpkin seeds, sunflower seeds, chia seeds, etc. Dairy products like butter, eggs, cheese, and yogurt
Drinks and Beverages: Water - Coffee - Tea - Sparkling Water- Soda water

Zero Carb Options with High Protein and Lower Fat Zero Carb Options with High Fat and High Protein
Slices of meat (skinless chicken breast, turkey breast, veal, etc.) Fattiest cuts of meat (steak, ribs, lamb chops, short rib, pork belly, etc.)
Ground meat (turkey, chicken, beef, veal, pork, etc.) Canned fish (in olive oil with skin on for most fat)
Smoked fish Bacon
Skinless canned chicken breast Salami

Keto Meals

Keto diets are becoming increasingly popular among those who want to lose weight fast. This low-carb diet plan has been proven effective in helping people shed unwanted pounds. If you don't have access to keto food, you may still be able to follow a ketogenic diet. Here are some tips on how to prepare keto meals without spending too much money.

Keto Breakfast Ideas

These ketogenic breakfasts are low-carb and high-fat. They contain no grains, dairy products, legumes, and refined sugars. Instead, these breakfasts consist of nuts, seeds, fruits, vegetables, and healthy fats.

Keto Blueberry Muffins
    • 2 cups almond flour
    • 1/4 cup coconut flour
    • 1/3 cup erythritol (or your preferred keto-friendly sweetener)
    • 1 tsp baking powder
    • 1/2 tsp baking soda
    • 1/4 tsp salt
    • 3 large eggs
    • 1/2 cup unsweetened almond milk
    • 1/4 cup melted coconut oil
    • 1 tsp vanilla extract
    • 1 cup fresh or frozen blueberries


    1. Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
    2. In a large bowl, whisk together the almond flour, coconut flour, erythritol, baking powder, baking soda, and salt.
    3. In a separate bowl, beat the eggs, almond milk melted coconut oil, and vanilla extract until well combined.
    4. Pour the wet ingredients into the dry ingredients and mix until just combined.
    5. Gently fold in the blueberries.
    6. Divide the batter evenly among the muffin cups, filling each about 3/4 full.
    7. Bake for 18-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
    8. Allow the muffins to cool in the pan for a few minutes, then transfer them to a wire rack to cool completely.

    Enjoy your delicious keto blueberry muffins!

    Keto Cinnamon Roll Oatmeal
    • 1/2 cup almond flour
    • 2 tbsp ground flaxseed
    • 2 tbsp coconut flour
    • 1 tbsp sweetener of your choice (such as erythritol or stevia)
    • 1/2 tsp cinnamon
    • 1/2 tsp baking powder
    • Pinch of salt
    • 1/2 cup unsweetened almond milk
    • 1/4 cup water
    • 1 tsp vanilla extract
    • Optional toppings: chopped nuts, extra cinnamon, and a drizzle of sugar-free syrup


  1. In a microwave-safe bowl, whisk together the almond flour, ground flaxseed, coconut flour, sweetener, cinnamon, baking powder, and salt.
  2. Stir in the almond milk, water, and vanilla extract until well combined.
  3. Microwave the mixture on high for 1-2 minutes, or until thickened and creamy. Stir every 30 seconds to ensure even cooking.
  4. Remove from the microwave and let it cool for a few minutes.
  5. Serve the oatmeal in a bowl and add your desired toppings, such as chopped nuts, extra cinnamon, and a drizzle of sugar-free syrup.

Enjoy your warm and comforting keto Cinnamon Roll Oatmeal!

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