Our Favorite Keto Meal Planner
If youve been looking for an easy way to meal plan, consider checking out my review on Real Plans.
By using a keto meal planner you will free up your time by streamlining the process. I hope you agree with me that the last thing anyone needs, is to spend hours attempting to put a meal plan together.
Real Plans will finally put an end to frustrating hours of trying to create healthy meals. After all, we all know how challenging it can be to meet the demands of our full lives.
I love how Real Plansunderstands that the average busy person has no clue how to meal plan successfully, let alone consistently. Plus you can even use our Keto Recipes to form to create your weekly meal plans.
What About Bean Sprouts
During the sprouting process, the beans will use their stored starch to provide the energy necessary to grow into a plant. As a result, the sprouts will have a significantly lower net carb content, resembling a low-carb vegetable rather than a high-starch potato.
This means you can reap the benefits of beans while staying in ketosis. Unfortunately, this also means that they will taste more like vegetables and lose their starchy texture.
As with other foods you eat on keto, double-check the nutrition info of your bean sprouts to make sure theyll fit into your carb limit.
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Enlightened Keto Ice Cream
Just because youre on keto, doesnt mean you cant enjoy your favorite dessert snack: ice cream. And the Enlightened company makes it so much easier, offering keto-friendly ice cream flavors with zero net carb sweeteners and 1g of sugar or less per serving!
Per serving: 200 calories, 18 g fat, 10 g carbs, < 1g sugar, 50 mg sodium, 2 g fiber, 2 g protein.
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Nutritional Value Of Lentils:
The nutritional value of 1 cup cooked lentils with no salt or fat content is as follow:
- Fiber: 14 grams
- Sodium: 350 milligrams
- Total calories: 206 Cal
These values clearly show that the carb content of the highest in lentils. Afterward, there is protein, fiber, and so on. The above nutritional facts also conclude that lentils are a food item that is very low in fat content.
The nutrient requirements are opposite from the ones that are applicable in a ketogenic diet.
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Is Egg Drop Soup Keto
Egg drop soup is the perfect meal to make on short notice. Not only is it ideal to use while on a keto diet, it is delicious and contains about 17 grams of fat, 23 grams of protein and merely 4 grams of net carbs per serving. Egg drop soup is also very filling giving the option to use it as a meal or an appetizer.
Typically,it takes about 15 minutes to prepare this meal and the ingredients used to makethis tasty soup are as follows:
- Bone Broth
- Spiralized Daikon Noodles
How To Make Vegetable Soup In A Crock Pot
What if you want to make low carb vegetable soup in a Crock Pot instead? You can!
For crock pot version, youll still need to saute the onions, peppers, and garlic first, just like above. Then place these into the Crock Pot along with the remaining ingredients.
How long to cook keto vegetable soup in a slow cooker? Cook on 2 hours on High or 4 hours on Low.
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Where The Best Keto
Hint: it’s not from a store it’s from your house! Yes, Im talking about homemade soup and stocks. Making soup , is easy. Don’t be afraid to make your own vegetable or meat-based stock if you’re looking for ways to reduce the sodium, sugar, and carb content of store-bought soups, then this is your answer. By knowing exactly what you’re putting in, there is nowhere for those pesky carbs and preservatives to hide.
Here are 31 keto-friendly soup recipes from the team over at Bulletproof.com. If you’re looking for inspiration, then look no further! They’ve got recipes for Lamb & Herb Bone Broth, Creamy Keto Chicken Soup, and much more.
Some people on keto even go as far as to make their own zucchini noodles for soup. While you don’t have to go that far, I’m sure it’s delicious. You’ve got options! Or as they say, the world is your… vegetable beef?
About the author
Instant Pot Gluten Free Lentil Soup
I love to indulge in eating lentils on occasion. I normally have a mixed diet of keto and paleo, but man oh man do I enjoy having some occasional lentils!
Add in a warm soup and the Instant Pot? Im totally sold!
At the time of writing this, winter is in full swing and soups are just so comforting and cozy. And the Instant Pot is my new favorite friend!
So, this soup is more than worth stepping outside my keto and paleo box. I mean, it is still low carb and gluten free like everything else youve come to expect from me.
Totally worth it! A gourmet soup that wont break the bank!
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Kalamata Olives And Cucumber
One cup sliced cucumbers and 10 large olives makes for a great keto-friendly snack, with added benefits: This is a great snack to help people in ketosis supplement their sodium levels. says Desiree Nielsen, RD, author of Un-Junk Your Diet. When youre in ketosis, your body needs more sodium, and without adequate sodium, people are at risk for dehydration, constipation, and more dangerous electrolyte imbalances, she adds.
Per serving: 71 calories, 4.8 g fat , 5 g carbs, 2.3 g fiber, 2.1 g sugar, 285 mg sodium, 1.2 g protein.
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Are Black Soybeans Keto
There seems to be a lot of debate on what makes an ingredient keto or not. There are a lot of myths out there about what makes something keto, and its important to remember that ketosis is a physiological state that is reached by keeping ones carb count low and increasing ones healthy fat intake.
With that being said, keto-friendly foods simply help you get into ketosis. However, as long as you stay below your allowed carb intake for the day, you can reach ketosis whether you eat those carbs throughout the day or eat them all in a single meal . You can avoid soy altogether if youd like, but dont go writing to me to tell me that its not keto
As for the carb content of black soybeans, a cup of prepared black soybeans has 16 total carbs with 14 of those being dietary fiber, for a total of 2 net carbs per cup.
For more info on how to cook beans and lentils in your pressure cooker, check out my guide on How to Cook Beans in the Instant Pot!
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Made with beef or chicken broth, gruyere cheese, grass-fed butter, and onions, this cheesy, comforting soup is one youll be eating all winter long. This high-fat version of french onion soup contains only 7 grams of net carbs per serving, making it the perfect appetizer on a keto diet.
Are Lentils Protein Or Carbs:
We often say that lentils are a good source of protein but the nutrient content tells us that it is high in carbs content. So, the question that arises here is are lentils proteins or carbs? This is a very big debate that has been around for a long time. Some people think that this food item is a protein source and some think that it is a source of carbs.
However, the professionals point of view is a little bit different than others. They say that lentil is a food variety that is high in carbs. The protein content of it is half compared to carbs. So, the answer to the question is that lentils are carbs, not proteins. When you eat them, you mostly consume carbs with moderate protein and fiber content.
Although, the nutrient content of protein is less than carbohydrates in lentils, still, they are a great source of it. The available protein value is very high and also pretty adequate. Thats the reason, it is a major meat alternative for vegetarian meals.
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How To Prepare Lentils
Lentils are simple to prepare and can be used in a variety ofdishes. When using dry lentils, pour thebeans into a strainer and run cold water over them for about a minute, tossingthem to ensure they are rinsed well throughout. Add a half cup of dry lentilsto 1 cup of boiling water. Turn the heat down to low and simmer for about ahalf hour, until tender.
If you are going to use lentilsin a salad, you may only want to cook them for only 15 minutes to give them afirmer texture and make sure they arent too mushy.
What People Are Saying
Lost 32 Pounds So Far
I am doing really good on my weight loss. I have lost a total of 32 pounds so far. Only 35 more to go. Thanks to your recipes, it is very easy to stick to this plan. Even my husband is losing weight. Thanks for all the help.
Im Wearing Jeans 2 Sizes Smaller
The challenge has helped me quite a bit. To date Ive lost quite a bit of weight, I dont have an exact number because I dont weigh myself. But Im wearing jeans and shirts 2 sizes smaller, my type 2 diabetes is well controlled and I feel great!
Lost 63 lbs and Counting
Yes it has helped. I have lost 63 lbs and counting. I feel more energized and healthy. Want to lose 50 more lbs. Thank you.
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How To Cook Lentil Soup In The Instant Pot
This easy lentil soup does require a little chopping on the front end, but once you have the ingredients prepped, it is completely hands off, especially if you make it in an Instant Pot.
I first discovered the beauty of Instant Pot lentils back when I made this Instant Pot Lentil Curry.
Although the total amount of time to cook lentils in an Instant Pot is pretty comparable to the time youd need on the stove, I find that the texture of the Instant Pot lentils is superior.
I love that I never need to check or stir the lentils the entire time the soup cooks.
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Skinnypop Mini Popcorn Cakes
A fave snack of keto-queen Halle Berry, these Skinny Pop mini popcorn cakes have no sugar and four grams of fiber per 22-cake serving, netting you at 14 grams of carbs. Choose from sea salt or sharp cheddar flavorsyou wont be disappointed.
Per half package: 120 cal, 3.5 g fat, 18 g carbs, 0 g sugar, 170 mg sodium, 4 g fiber, 3 g protein.
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More Low Carb Soup Recipes
- Slow Cooker Kickin’ Keto Chili
- Smoked Gouda, Roasted Red Pepper Tomato Bisque
- Chicken Pot Pie Soup – low carb, gluten free
- 17 Keto Soup Recipes
- Total Time:6 hours 15 minutes
- Yield:16 Servings 1x
- 1 ½pounds Italian sausage
- 2 tablespoons butter
- 1 small leek, cleaned and trimmed
- 1 rib celery, diced
- ½cup Parmesan cheese, grated
- 2 tablespoons Dijon mustard
- 2 tablespoons red wine vinegar
- sea salt and black pepper, to taste
Carbs In Lentils: Are Lentils Keto
On vegetarian or vegan diets, one wouldnt think twice about enjoying lentils but as we know with other keto foods, its important to give traditionally healthy choices a closer look. So, are lentils keto friendly, or do they fall in the same carb ranges as food like beans or chickpeas? Lets take a closer look at carbs in lentils, and what you can do if you want to enjoy them on a keto diet.
New to counting carbs or keto? Learn the keto diet basics here and grab my to make it easy.
Cooking Keto Lentil Soup In An Instant Pot
If you prefer to use an Instant Pot for cooking soup, this recipe works for that too. Here are the modifications you need:
- Use the sauté setting for the vegetables
- Pressure cook for 12 minutes instead of the 20 minutes recommended on a stovetop
So there you have it: two ways to enjoy wholesome, hearty lentil soup without dropping out of keto.
Have other questions about this keto lentil soup recipe? Let me know in the comments!
Love this recipe?
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Chocolate Coconut Protein Balls
A keto snack doesnt get much better than thischocolate, coconut, and protein pretty much make up these no-bake balls. And to make this recipe really keto-friendly, omit maple syrup and use sugar-free chocolate chips and protein, says Cotter.Grab a food processor and add in the ingredients (until it forms a batter. Place it in the fridge for 20 minutes to let it firm, then roll it into golf-ball-size balls. Pop them in the freezer for 20 minutes, then snack away.
Per serving: 58 calories, 5 g fat, , 2 g carbs, 1 g fiber, 1 g sugar, 36 mg sodium, 3 g protein.
Low Carb Chocolate Peanut Butter Bark
Have a snacking sweet tooth? This recipe is for you! With the use of coconut oil, natural peanut butter, sugar-free chocolate and some whole & crushed pecans, you have a freezer snack ready at all times.
Be warned though, if you make a tray of this be prepared for how quickly it will disappear. Its good. Too good.
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Ways To Make Your Keto Diet Meal Plan Healthier And More Balanced
When properly planned, the keto diet can be a healthful diet, says Elia. Five tips for making it work:
1. Dont get stuck in a rut. In any diet, variety is the spice of life, says Elia. That means varying your foods every day, rather than sticking with the same things every day. That can be tough when on a more restricted diet, but looking at keto cookbooks and blogs can help you branch out.
2. Make carbs count. Keto may be a very low-carbohydrate diet, but that doesnt mean the cardinal rule is try to avoid carbs. Its about maximizing the carbs you do eat. In every food choice, ask yourself this question: ‘What is the value of the food Im about to consume?’ says Elia. Make sure carbs are nutrient-dense. That means nuts, seeds, and avocado not a small cookie.
3. Focus on quality. In a diet where youll be eating a lot of fat and some meat, you want to focus on buying the best-quality food you can afford, says Glassman. For example: Buy wild seafood, organic eggs, and grass-fed butter and steak, she says.
Tuna Salad Lettuce Wraps
Three ounces of canned tuna contains no carbs and nearly 20 grams of protein.
To make tuna salad, combine a 3-ounce can of tuna with 1/4 cup of mayonnaise and 1/4 cup of diced celery. Season the mix with salt and pepper to taste.
For a low-carb wrap option, spoon tuna salad into a butter lettuce leaf.
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What Are Red Split Lentils
As you may or may not know, there are a lot of different kinds of lentils. They all taste and cook quite differently, so it’s important to know the difference. I have a great printable you can get for free that talks about that HERE.
Red lentils are the lentils that cook the fastest. They don’t need to be soaked before cooking, and so are the most popular for soups and recipes.
For more info on how to cook beans and lentils in your pressure cooker, check out my guide on How to Cook Beans in the Instant Pot!