Your Ultimate ‘Mild Keto’ Shopping List & Exact Day On A Plate

By | August 9, 2019

Recently, we wrote about how opting for ‘mild keto‘ over the regular ketogenic diet might be most beneficial longterm—and this notion was supported by Be Fit Food‘s co-founder and dietitian, Kate Save.

Not only is ‘mild keto’ a more relaxed (and realistic) approach to eating, it also ensures that you’re not missing out on vital nutrients or cutting out major food groups—because quite frankly, we’re not about that life.

Kate stressed that if it’s weight loss you’re after, mild keto can still yield great results and one of the many benefits is that majority of it is plant-based eating, with an emphasis on a variety of vegetables.

“Increase your intake of plant-based foods,” says Kate. “Low carb, low starch vegetables and salads should make up 75 percent of your plate at every meal.”

“Consuming around 20–25 grams of protein every three hours is the preferred rate for absorption in the body, but be mindful not to add too much as it can inhibit the production of ketosis.”

Interested in mild keto but not sure where to start? Kate has put together a list of the key ingredients you should be adding to your grocery list and what an ideal day of mild keto eating looks like:

Shopping list

Vegetables
Zucchini
Broccoli
Asian greens
Artichokes
Asparagus
Brussel sprouts
Eggplant
Cauliflower
Kale
Mushrooms
Onions
Squash
Leafy greens

Protein (to include in every meal)
Lean meat
Chicken
Fish
Legumes
Milk
Natural yoghurt
Eggs

Snacks
Nuts
Eggs
Tinned tuna
Raw vegetables
Cheese
Berries
Cooked rhubarb
Apple
Pears
Citrus

Your Ultimate 'Mild Keto' Shopping List & Exact Day On A Plate

Image: iStock

Your ‘mild keto’ day on a plate:

Breakfast:

2 eggs, 1 tb avocado, 1 grilled tomato on top of one large grilled field mushroom.

Snack:

30 grams of almonds and ½ cup of berries.

Lunch:

2 cups of green leafy salad with 1 tb walnuts and 100 grams of salmon, dressed with a blend of olive oil, seeded mustard and lemon juice.

Snack:

1 small latte and 2 stalks of celery with 1 tb of nut butter.

Dinner:

1 small chicken fillet baked in foil in the oven with tomato paste, red onion, and olives plus 2 cups of roasted Mediterranean vegetables (zucchini, eggplant, capsicum, onion) in olive oil, Italian herbs and sea salt.

Snack:

High protein berry cheesecake made with ricotta and Greek yoghurt.

Visit Be Fit Food for more!

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