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:

2 Comments

Join the discussion
  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.

Leave a Reply

Your email address will not be published.

Share16
Tweet
Pin5