Introduction to the Keto Menu

On December 1, 2017 by Once a Month Meals

Welcome to the Once a Month Meals Keto Menu

The guidelines for this menu are based on the Ketogenic Diet, a pattern of eating that is designed to promote a state of ketosis in the body. In general, the keto diet is high in fat, low in carbohydrate, and moderate in protein.

Because everyone’s needs are different, there is not a single set standard for macronutrients on the keto diet. However, most people’s macronutrient requirements will fall somewhere in these ranges:

  • Fat: 60-80% of total calories
  • Protein: 15-35% of total calories
  • Carbohydrate: 5% or less of total calories

How we define & label for Keto:

Keto

To be able to meet the needs of as many people as possible, we have liberally defined Keto recipes as those that contain both 5% or less calories from carbohydrate* and 60% or more calories from fat.

Keto Recipes

Keto-Friendly

We have also labeled recipes containing 5% or less calories from carbohydrate (and any amount of fat) as Keto-Friendly. Keto-friendly recipes contain only keto-compliant ingredients, and additional fat can easily be added to make them work for your specific macronutrient recommendations.

Keto-Friendly Recipes

Keto Menus

On each keto menu you will find 15 dinners that are a combination of both keto and keto-friendly recipes. In order to help you accurately track your macronutrients, each recipe on our keto menus includes nutritional information calculated by our Registered Dietitian.

Keto Menus

*We calculate calories from carbohydrate based on NET carbohydrate: total grams of carbohydrate minus grams of fiber.

Types of Food Included:

  • High fat dairy – yogurt, heavy cream, cream cheese, mayonnaise, cheeses, etc.
  • Meats – beef, poultry, fish, pork, etc.
  • Nuts and seeds – macadamia nuts, brazil nuts, pecans, almonds, peanuts, walnuts, etc.
  • Low-carb vegetables – leafy greens, broccoli, cauliflower, green beans, etc.
  • Avocado
  • Eggs
  • Additional fats – butter, ghee, coconut oil, olive oil, full fat salad dressings, etc.
  • Berries – blackberries, blueberries, raspberries, etc.
  • Herbs and spices

Types of Food Generally NOT Included:

  • All grains
  • Starchy vegetables like potatoes, squash, mushrooms, etc.
  • High-carb fruits like bananas, citrus fruits, grapes, mango, etc.
  • Fruit juices

Tips and Resources for our Keto Menu:

4 Comments

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  1. I am so excited about this. I have been waiting for it. I kept coming back to see if you had one yet, not knowing if you ever would. I can’t wait for the 1st, so I can dive right in.

    1. We’re glad to hear you signed up for our waitlist, Karrie! Currently, the next window for membership is projected to be early 2019. We’ll be sure to send you an email when the next date is announced. 🙂

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