The Clean Keto Guide: How to Start, What to Eat, and Tips for Success

Are you interested in starting a keto diet but worried about the health risks associated with consuming too much saturated fat? Look no further than clean keto, a variation of the traditional keto diet that emphasizes whole, nutrient-dense foods and healthy fats. In this article, we’ll explore the benefits of clean keto and provide you with tips and tricks for getting started on this cleaner, healthier version of the keto diet.

The Benefits of Clean Keto

Clean keto is a popular dietary approach that involves consuming high amounts of healthy fats, moderate amounts of protein, and very low amounts of carbohydrates. This approach has been shown to offer a number of benefits for both weight loss and overall health.

One of the main benefits of clean keto is that it can help to accelerate weight loss. When your body is in a state of ketosis, it is burning fat for fuel instead of carbohydrates. This can help you to shed excess weight quickly, particularly if you combine clean keto with regular exercise.

Another major benefit of clean keto is that it can help to regulate blood sugar levels. By reducing your carbohydrate intake, you can prevent spikes and crashes in your blood sugar levels. This can help to reduce your risk of developing type 2 diabetes and other related health conditions.

Clean keto has also been shown to offer benefits for heart health. By consuming healthy fats like avocados, nuts, and olive oil, you can protect your heart by reducing inflammation and improving cholesterol levels.

Finally, clean keto can be an effective tool for improving mental health. By providing your brain with a steady supply of healthy fats, you can improve cognitive function, enhance mood, and reduce the risk of developing conditions like depression and anxiety.

In conclusion, clean keto can offer a wide range of benefits for weight loss, overall health, and even mental wellbeing. By consuming healthy fats, moderate protein, and very low levels of carbohydrates, you can improve your health and transform your life.

MEALTIME	RECIPE NAME	INGREDIENTS	NOTES
Monday Breakfast	Avocado and Egg Breakfast Sandwich	1 avocado, 2 eggs, 2 slices of bread, salt, pepper, olive oil	To make it keto-friendly, use almond flour bread instead of regular bread.
Monday Lunch	Greek Salad with Grilled Chicken	2 cups of mixed greens, 1/2 cup of cherry tomatoes, 1/2 cucumber, 1/4 cup of feta cheese, 1 grilled chicken breast, olive oil, red wine vinegar, salt, pepper	To make it keto-friendly, skip the tomatoes and add more greens or avocado.
Monday Dinner	Pan-Seared Salmon with Asparagus	1 salmon fillet, 1 bunch of asparagus, garlic, lemon, olive oil, salt, pepper	To make it keto-friendly, use ghee instead of olive oil and skip the lemon or use it sparingly.
Tuesday Breakfast	Keto Pancakes	1/4 cup of almond flour, 1/4 cup of coconut flour, 2 eggs, 1/4 cup of unsweetened almond milk, 1 tsp of baking powder, 1/2 tsp of vanilla extract, salt	Serve with sugar-free maple syrup and butter or ghee.
Tuesday Lunch	Zucchini Noodles with Pesto	2 zucchinis, 1/4 cup of pine nuts, 1/4 cup of grated parmesan cheese, 1/2 cup of basil leaves, 1/4 cup of olive oil, garlic, salt, pepper	To make it keto-friendly, use a spiralizer to make the zucchini noodles and skip the cheese or use a dairy-free alternative.
Tuesday Dinner	Keto Meatballs with Cauliflower Rice	1 pound of ground beef, 1/4 cup of almond flour, 1 egg, 1/4 cup of grated parmesan cheese, 1/4 cup of tomato sauce, 1 head of cauliflower, garlic, olive oil, salt, pepper	To make it keto-friendly, use almond flour instead of breadcrumbs and skip the tomato sauce or use a sugar-free alternative.
Wednesday Breakfast	Keto Smoothie	1/2 avocado, 1/2 cup of frozen mixed berries, 1 scoop of vanilla whey protein powder, 1/2 cup of unsweetened almond milk	Blend all ingredients together and serve immediately.
Wednesday Lunch	Egg Salad Lettuce Wraps	4 hard-boiled eggs, 2 stalks of celery, 1/4 cup of mayonnaise, 1 tbsp of dijon mustard, lettuce leaves, salt, pepper	To make it keto-friendly, use avocado oil mayonnaise and skip the bread.
Wednesday Dinner	Stuffed Bell Peppers	2 bell peppers, 1 pound of ground beef, 1/2 cup of cauliflower rice, 1/4 cup of tomato sauce, 1/4 cup of grated parmesan cheese, garlic, salt, pepper	To make it keto-friendly, use cauliflower rice instead of regular rice and skip the cheese or use a dairy-free alternative.
Thursday Breakfast	Egg and Cheese Muffins	6 eggs, 1/2 cup of shredded cheddar cheese, 1/4 cup of heavy cream, 1/4 cup of chopped spinach, salt, pepper	Bake in a muffin tin for 20-25 minutes at 350°F.
Thursday Lunch	Tuna Salad	1 can of tuna, 1/4 cup of chopped celery, 1/4 cup of chopped pickles, 1/4 cup of mayonnaise, salt, pepper	Serve over a bed of greens or in a lettuce wrap.
Thursday Dinner	Crockpot Chicken with Broccoli	1 pound of chicken breasts, 1 head of broccoli, 1/4 cup of chicken broth, garlic, salt, pepper	To make it keto-friendly, use ghee instead of butter and use chicken broth without added sugar or MSG.
Friday Breakfast	Keto Bagels	1 1/2 cups of almond flour, 1 tbsp of baking powder, 2 cups of shredded mozzarella cheese, 2 oz of cream cheese, 2 eggs, everything bagel seasoning	Serve with cream cheese or butter.
Friday Lunch	Cobb Salad	2 cups of mixed greens, 1/4 cup of crumbled blue cheese, 2 hard-boiled eggs, 4 slices of bacon, 1/2 avocado, 1 grilled chicken breast, olive oil, red wine vinegar, salt, pepper	Skip the tomatoes and use a homemade or sugar-free dressing.
Friday Dinner	Baked Salmon with Roasted Vegetables	1 salmon fillet, 1 head of broccoli, 1 red bell pepper, 1/4 cup of olive oil, garlic, salt, pepper	To make it keto-friendly, use ghee instead of butter and skip the lemon or use it sparingly.

How to Determine Your Macros for Clean Keto

Clean keto is a dietary lifestyle that has been gaining popularity in recent years. It involves consuming nutrient-dense, unprocessed foods while limiting carbohydrate intake to promote weight loss and improve overall health. One of the most important aspects of clean keto is determining your macros, or macronutrient ratios, to ensure you’re getting the right balance of fats, protein, and carbs. Here’s how to do it:

1. Calculate your daily caloric needs. This will depend on your age, gender, weight, height, and activity level. There are numerous online calculators that can help you determine this number.
2. Determine your ideal macronutrient ratios. For clean keto, the ideal ratio is typically 75% fat, 20% protein, and 5% carbs. However, these ratios may vary depending on your individual needs and goals.
3. Convert your daily caloric needs into grams of macros. To do this, simply multiply your daily caloric needs by the percentage of each macronutrient. For example, if you need 2,000 calories per day and your ideal ratio is 75% fat, 20% protein, and 5% carbs, you would need to consume 166.7 grams of fat, 100 grams of protein, and 25 grams of carbs per day.
4. Track your macros using a food diary or app. This will help you stay on track and ensure you’re hitting your macro goals.

Remember, determining your macros for clean keto is not an exact science, and it may take some trial and error to find the right ratios for your individual needs. However, by following these steps and staying consistent with your diet, you’ll be well on your way to achieving your health and fitness goals.

Clean Keto Food Swaps

Looking for clean keto food swaps that will help you stay on track with your diet and achieve your health goals? Look no further! We’ve compiled a list of easy and delicious food swaps that will keep you satisfied and energized.

First up, swap out your traditional pasta for zucchini noodles or spaghetti squash. Not only are these options lower in carbs, but they also pack in more fiber and nutrients!

Next, try swapping out your sugary snacks for healthier alternatives like nuts, seeds, or berries. These options are packed with healthy fats and antioxidants that will keep you feeling full and satisfied.

Another great swap is to replace your sugary drinks with sparkling water or herbal tea. These options provide a refreshing and hydrating alternative to soda or juice, without any added sugars or artificial sweeteners.

Finally, replace your traditional bread with low-carb options like almond flour or coconut flour bread. These options are high in healthy fats and protein, and can be a great addition to any meal or snack.

By incorporating these clean keto food swaps into your diet, you’ll be able to enjoy all the benefits of the keto diet without sacrificing taste or satisfaction. So why not give them a try today?

HIGH-CARB FOOD	CARB COUNT	CLEAN KETO SWAP	CARB COUNT (CLEAN KETO SWAP)	OTHER NOTES
Bread	15g per slice	Cloud Bread	less than 1g per slice	Cloud bread is made with eggs and cream cheese and has a slightly different texture than traditional bread.
Pasta	40g per cup (cooked)	Zucchini Noodles	6g per cup (cooked)	Zucchini noodles are a great source of fiber and vitamins and can be used in place of pasta in many recipes.
Rice	45g per cup (cooked)	Cauliflower Rice	5g per cup (cooked)	Cauliflower rice is a lower-carb alternative that can be used in place of rice in many recipes.
Potatoes	37g per medium-sized potato	Cauliflower Mash	5g per cup	Cauliflower mash is a low-carb alternative that can be used in place of mashed potatoes. It is also a great source of vitamin C.
Bananas	27g per medium-sized banana	Berries	6g per cup (strawberries)	Berries are a great source of fiber, antioxidants, and vitamins and can be used in place of bananas in many recipes.
Sugar	12g per tablespoon	Stevia	0g	Stevia is a natural, zero-calorie sweetener that can be used in place of sugar in many recipes.
Honey	17g per tablespoon	Monk Fruit Sweetener	0g	Monk fruit sweetener is a natural, zero-calorie sweetener that can be used in place of honey in many recipes.
Flour	23g per 1/4 cup	Almond Flour	6g per 1/4 cup	Almond flour is a great low-carb alternative to traditional flour and is also a good source of protein and healthy fats.
Cornstarch	7g per tablespoon	Xanthan Gum	0g	Xanthan gum is a natural thickener that can be used in place of cornstarch in many recipes.
Croutons	7g per tablespoon	Pecans	1g per tablespoon	Pecans are a great source of healthy fats and can be used in place of croutons in many recipes.
Soda	39g per 12 oz. can	Sparkling Water	0g	Sparkling water is a great alternative to soda and can be flavored with fresh fruit or herbs for added flavor.
Potato Chips	15g per 1 oz. serving	Kale Chips	4g per 1 oz. serving	Kale chips are a great source of fiber and vitamins and can be flavored with a variety of spices for added flavor.
Chocolate	25g per 1 oz. serving	Dark Chocolate	5g per 1 oz. serving	Dark chocolate is a great source of antioxidants and can be used in place of milk chocolate in many recipes.
Milk	12g per cup	Almond Milk	1g per cup	Almond milk is a great low-carb alternative to milk and is also a good source of vitamin E.
Beer	13g per 12 oz. serving	Wine	4g per 5 oz. serving	Wine is a lower-carb alternative to beer and can also provide health benefits such as antioxidants.

Easy Clean Keto Meal Ideas

Are you following the keto diet and running out of meal ideas? Look no further! Here are some easy clean keto meal ideas that will make your taste buds dance.

• Try a simple egg salad made with hard-boiled eggs, mayonnaise, and chopped celery. Serve it on a bed of lettuce for added crunch.
• Whip up a quick avocado tuna salad using canned tuna, mashed avocado, and diced red onions. Serve it in avocado halves for a fun twist.
• Grilled chicken skewers with a side of roasted Brussels sprouts. Marinate chicken breast in olive oil, lemon juice, and garlic before grilling and season the Brussels sprouts with salt, pepper, and garlic powder before roasting.
• A cauliflower crust pizza topped with tomato sauce, mozzarella cheese, and your favorite toppings. Or make zucchini noodles with a creamy pesto sauce made with pine nuts, basil, garlic, and olive oil.
• For a sweet treat, make a batch of chocolate avocado mousse by blending together avocado, cocoa powder, almond milk, and stevia. It’s the perfect guilt-free dessert!

Incorporate these easy clean keto meal ideas into your weekly meal plan for a delicious and satisfying diet. Your taste buds and waistline will thank you!

MEAL IDEA	PROTEIN	FATS	CARBOHYDRATES	CALORIES
Keto Omelet	Eggs, Cheese, Spinach	23g	41g	480
Keto Tuna Salad	Tuna, Celery, Mayo	29g	22g	310
Grilled Chicken Breast	Chicken Breast, Olive Oil	30g	10g	220
Cauliflower Fried Rice	Cauliflower, Eggs, Carrots, Peas, Soy Sauce	7g	7g	153
Kale Salad with Salmon	Salmon, Kale, Avocado, Olive Oil	29g	27g	442

The Importance of Whole Foods in Clean Keto

Clean keto is all about making a conscious effort to put the right foods into your body. When you follow a clean keto diet, you are focused on choosing whole foods that are nutrient-dense and free of additives and preservatives. Whole foods are important in clean keto for several reasons. For starters, they help keep you feeling full and satisfied throughout the day, which can help prevent overeating and weight gain. Additionally, whole foods are packed with essential vitamins, minerals, and fiber that your body needs to function properly. When you eat whole foods, your body is better able to absorb these important nutrients, which can help keep you healthy and energized.

Another benefit of whole foods in clean keto is that they can help regulate your blood sugar levels. This is because whole foods are typically lower in carbs and higher in fiber than processed foods, which can cause a spike in blood sugar levels and lead to cravings and fatigue. By choosing whole foods in your clean keto diet, you can help keep your blood sugar levels stable and avoid these negative side effects.

Finally, whole foods are simply more satisfying and enjoyable to eat than processed foods. When you eat whole foods, you get to enjoy a variety of flavors and textures that can make your meals more interesting and fulfilling. So, if you’re looking to get the most out of your clean keto diet, make sure to focus on whole foods that are fresh, natural, and packed with nutrients.

Clean Keto Snack Ideas

Trying to maintain a clean keto diet can be challenging, especially when it comes to finding snack options that are both low-carb and satisfying. But fear not, here are some clean keto snack ideas that are sure to please:

1. Avocado Deviled Eggs – Mash up ripe avocado with hard-boiled eggs and a little sea salt and voila – a delicious and nutritious snack that is high in healthy fats and protein.
2. Cucumber Slices with Tuna Salad – Cut up cucumber into slices and top with tuna salad made with mayo and Dijon mustard. This snack is low-carb and filling.
3. Kale Chips – Toss kale leaves in olive oil and sea salt, then bake in the oven until crispy. These chips are a perfect snack to munch on when you want something crunchy and savory.
4. Almond Butter with Apple Slices – Slice up an apple and dip it in almond butter for a satisfying snack that is rich in healthy fats and fiber.
5. Beef Jerky – Look for a clean and low-carb beef jerky option, and you have a perfect snack that is high in protein and low in carbs.

With these clean keto snack options, you won’t have to resort to junk food when you’re feeling hungry. Give them a try and see how satisfying and delicious clean keto snacking can be!

How to Meal Prep for Clean Keto

Are you following a clean keto diet but struggling to keep up with meal prep? Don’t worry, you’re not alone. Meal prepping can be a challenge, but it’s essential to staying on track with your dietary goals. Here are some tips on how to meal prep for clean keto:

• Plan your meals ahead of time. Before you start meal prepping, make sure you have a solid plan in place. This means deciding what you’ll eat for breakfast, lunch, and dinner for the week ahead. You can even plan your snacks and desserts, too! Having a plan will make grocery shopping and meal prep much easier.
• Stock up on keto-friendly staples. There are certain foods that are essential for a clean keto diet. These include healthy fats like avocado and olive oil, lean proteins like chicken and fish, and low-carb vegetables like spinach and broccoli. Make sure your pantry and fridge are stocked with these staples so you always have something to work with when meal prepping.
• Invest in quality meal prep containers. Having the right containers can make a big difference in your meal prep routine. Look for containers that are microwave and dishwasher safe, leak-proof, and easy to stack in the fridge. Glass containers are a great option because they’re eco-friendly and won’t stain or retain odors over time.
• Batch cook your proteins. Cooking large batches of chicken, beef, or fish at once can save you time and energy during the week. Simply portion out your proteins into your meal prep containers and add your vegetables and healthy fats as needed. You can also use your slow cooker or instant pot to make meal prep even easier.
• Mix and match your meals. Don’t be afraid to get creative with your meal prep! You can mix and match your proteins, veggies, and fats to create different meals throughout the week. For example, you can make a chicken and broccoli stir-fry one day and a spinach and feta omelet the next. The possibilities are endless!

By following these tips, you’ll be able to meal prep for clean keto like a pro. Remember to stay hydrated, get plenty of rest, and enjoy the process! Your body will thank you.

MEAL OR SNACK	PROTEIN SOURCE	HEALTHY FAT SOURCE	LOW-CARB VEGETABLE OPTION
Monday Breakfast	Eggs	Avocado	Spinach
Monday Lunch	Grilled Chicken	Olive Oil	Broccoli
Monday Dinner	Salmon	Coconut Oil	Asparagus
Tuesday Breakfast	Greek Yogurt	Almonds	Berries
Tuesday Lunch	Tofu	Peanut Butter	Cauliflower
Tuesday Dinner	Beef	Ghee	Zucchini
Wednesday Breakfast	Protein Shake	Coconut Cream	Kale
Wednesday Lunch	Shrimp	Sesame Oil	Cabbage
Wednesday Dinner	Turkey	Avocado Oil	Brussels Sprouts
Thursday Breakfast	Scrambled Tofu	Cashews	Green Beans
Thursday Lunch	Salmon Salad	Mayonnaise	Lettuce
Thursday Dinner	Chicken Thighs	Coconut Milk	Mushrooms
Friday Breakfast	Bacon	Butter	Tomatoes
Friday Lunch	Beef Jerky	Mixed Nuts	Cucumbers
Friday Dinner	Pork Chops	Lard	Bell Peppers
Saturday Breakfast	Sausage	Coconut Flour	Onions

The Best Supplements for Clean Keto

Clean keto is a popular diet trend that emphasizes consuming healthy and whole foods, while avoiding processed and inflammatory foods. This diet requires a precise balance of macronutrients to help your body reach and maintain a state of ketosis. While a clean keto diet is an excellent way to lose weight and boost overall health, some people may need help getting the necessary nutrients through supplements. Here are some of the best supplements for clean keto:

1. Magnesium: This mineral is essential for nerve and muscle function, and it’s also necessary for healthy blood sugar regulation. Since many clean keto foods are low in magnesium, taking a supplement can help ensure adequate intake.
2. MCT Oil: This supplement is a great source of medium-chain triglycerides, which are easily converted into ketones by the liver. MCT oil can help boost energy levels, reduce hunger, and aid in weight loss.
3. Electrolytes: When following a clean keto diet, it’s essential to maintain proper electrolyte balance to avoid symptoms like fatigue, headaches, and muscle cramps. Electrolyte supplements can help replenish sodium, potassium, and magnesium levels.
4. Omega-3 Fatty Acids: These essential fatty acids are vital for brain health, cardiovascular health, and reducing inflammation. Since clean keto diets are typically high in omega-6 fatty acids, supplementing with omega-3s can help maintain a healthy balance of omega-3 and omega-6 fats.
5. Probiotics: A clean keto diet emphasizes consuming fermented foods like sauerkraut and kimchi, which are rich in beneficial bacteria. However, if you’re not a fan of these foods, taking a probiotic supplement can help support a healthy gut microbiome and aid in digestion.

By incorporating these supplements into your clean keto diet, you can ensure that your body is getting all the necessary nutrients to thrive and reach optimal health.

Clean Keto on a Budget

The ketogenic diet, or keto for short, involves consuming high amounts of healthy fats, moderate amounts of protein, and very low amounts of carbohydrates. Here are some tips for following a clean keto diet on a budget:

1. Shop for Sales and Specials: Look for deals on healthy fats, grass-fed beef, organic chicken, wild-caught fish, and fresh produce at your local farmer’s market.
2. Buy in Bulk: Purchase large quantities of foods like nuts, seeds, and meat, and portion them out before freezing.
3. Cook at Home: Make large batches of soups, stews, and casseroles, and create your own keto-friendly snacks like fat bombs and roasted nuts.
4. Meal Plan: Plan your meals for the week ahead of time and make a grocery list based on those meals to avoid impulse purchases and reduce waste.
5. Focus on Nutrient-Dense Foods: Choose nutrient-dense foods like leafy greens, cruciferous vegetables, and berries that provide essential vitamins and minerals.

Following a clean keto diet on a budget is achievable by implementing these tips and tricks.

FOOD	PRICE	CARBS (G)	PROTEIN (G)
Eggs	$2.50/dozen	0.6	6
Canned Tuna	$0.75/can	0	22
Ground Beef	$3.50/lb	0	22
Chicken Thighs	$1.50/lb	0	26
Cabbage	$0.60/lb	3.1	1.1
Cauliflower	$2.00/lb	3	2
Broccoli	$1.50/lb	4	3
Spinach	$2.50/lb	1	1
Avocado	$1.00/each	2	2.9
Coconut Oil	$8.00/liter	0	0

How to Stay on Track with Clean Keto

Clean keto is a healthy and effective way to lose weight and improve overall health. However, staying on track with clean keto can be challenging, especially when life gets busy or stressful. Here are some tips to help you stay on track and achieve your goals with clean keto.

1. Plan your meals ahead of time. One of the best ways to stay on track with clean keto is to plan your meals ahead of time. This will help you avoid making impulsive food choices that may not align with your keto goals. Take some time each week to plan your meals and snacks, and make sure you have all the ingredients you need on hand.
2. Find keto-friendly recipes that you enjoy. Eating clean keto doesn’t have to be boring or bland. There are plenty of delicious keto-friendly recipes out there that will satisfy your cravings and keep you on track. Experiment with different recipes until you find ones that you love.
3. Keep healthy snacks on hand. When hunger strikes, it can be tempting to reach for a quick and easy snack that isn’t keto-friendly. To avoid this, keep healthy snacks on hand that you can grab when you need a quick energy boost. Some good options include nuts, seeds, and keto-friendly protein bars.
4. Stay hydrated. Drinking plenty of water is essential for staying on track with clean keto. Aim to drink at least 8 glasses of water per day, and consider adding in some electrolytes to help replenish your body’s fluids.
5. Track your progress. Finally, it’s important to track your progress with clean keto. This will help you stay motivated and make adjustments as needed. Keep a food journal or use a keto tracking app to monitor your intake and progress.

By following these tips, you can stay on track with clean keto and achieve your health and weight loss goals. Remember to be patient and stay consistent, and you’ll see the results you’re looking for.

MEALTIME	RECIPE NAME	INGREDIENTS	NOTES
Monday Breakfast	Avocado and Egg Breakfast Sandwich	1 avocado, 2 eggs, 2 slices of bread, salt, pepper, olive oil	To make it keto-friendly, use almond flour bread instead of regular bread.
Monday Lunch	Greek Salad with Grilled Chicken	2 cups of mixed greens, 1/2 cup of cherry tomatoes, 1/2 cucumber, 1/4 cup of feta cheese, 1 grilled chicken breast, olive oil, red wine vinegar, salt, pepper	To make it keto-friendly, skip the tomatoes and add more greens or avocado.
Monday Dinner	Pan-Seared Salmon with Asparagus	1 salmon fillet, 1 bunch of asparagus, garlic, lemon, olive oil, salt, pepper	To make it keto-friendly, use ghee instead of olive oil and skip the lemon or use it sparingly.
Tuesday Breakfast	Keto Pancakes	1/4 cup of almond flour, 1/4 cup of coconut flour, 2 eggs, 1/4 cup of unsweetened almond milk, 1 tsp of baking powder, 1/2 tsp of vanilla extract, salt	Serve with sugar-free maple syrup and butter or ghee.
Tuesday Lunch	Zucchini Noodles with Pesto	2 zucchinis, 1/4 cup of pine nuts, 1/4 cup of grated parmesan cheese, 1/2 cup of basil leaves, 1/4 cup of olive oil, garlic, salt, pepper	To make it keto-friendly, use a spiralizer to make the zucchini noodles and skip the cheese or use a dairy-free alternative.
Tuesday Dinner	Keto Meatballs with Cauliflower Rice	1 pound of ground beef, 1/4 cup of almond flour, 1 egg, 1/4 cup of grated parmesan cheese, 1/4 cup of tomato sauce, 1 head of cauliflower, garlic, olive oil, salt, pepper	To make it keto-friendly, use almond flour instead of breadcrumbs and skip the tomato sauce or use a sugar-free alternative.
Wednesday Breakfast	Keto Smoothie	1/2 avocado, 1/2 cup of frozen mixed berries, 1 scoop of vanilla whey protein powder, 1/2 cup of unsweetened almond milk	Blend all ingredients together and serve immediately.
Wednesday Lunch	Egg Salad Lettuce Wraps	4 hard-boiled eggs, 2 stalks of celery, 1/4 cup of mayonnaise, 1 tbsp of dijon mustard, lettuce leaves, salt, pepper	To make it keto-friendly, use avocado oil mayonnaise and skip the bread.
Wednesday Dinner	Stuffed Bell Peppers	2 bell peppers, 1 pound of ground beef, 1/2 cup of cauliflower rice, 1/4 cup of tomato sauce, 1/4 cup of grated parmesan cheese, garlic, salt, pepper	To make it keto-friendly, use cauliflower rice instead of regular rice and skip the cheese or use a dairy-free alternative.
Thursday Breakfast	Egg and Cheese Muffins	6 eggs, 1/2 cup of shredded cheddar cheese, 1/4 cup of heavy cream, 1/4 cup of chopped spinach, salt, pepper	Bake in a muffin tin for 20-25 minutes at 350°F.
Thursday Lunch	Tuna Salad	1 can of tuna, 1/4 cup of chopped celery, 1/4 cup of chopped pickles, 1/4 cup of mayonnaise, salt, pepper	Serve over a bed of greens or in a lettuce wrap.
Thursday Dinner	Crockpot Chicken with Broccoli	1 pound of chicken breasts, 1 head of broccoli, 1/4 cup of chicken broth, garlic, salt, pepper	To make it keto-friendly, use ghee instead of butter and use chicken broth without added sugar or MSG.
Friday Breakfast	Keto Bagels	1 1/2 cups of almond flour, 1 tbsp of baking powder, 2 cups of shredded mozzarella cheese, 2 oz of cream cheese, 2 eggs, everything bagel seasoning	Serve with cream cheese or butter.
Friday Lunch	Cobb Salad	2 cups of mixed greens, 1/4 cup of crumbled blue cheese, 2 hard-boiled eggs, 4 slices of bacon, 1/2 avocado, 1 grilled chicken breast, olive oil, red wine vinegar, salt, pepper	Skip the tomatoes and use a homemade or sugar-free dressing.
Friday Dinner	Baked Salmon with Roasted Vegetables	1 salmon fillet, 1 head of broccoli, 1 red bell pepper, 1/4 cup of olive oil, garlic, salt, pepper	To make it keto-friendly, use ghee instead of butter and skip the lemon or use it sparingly.

What is clean keto?

Clean keto is a variation of the standard ketogenic diet that emphasizes whole, nutrient-dense foods rather than processed or artificial ingredients.

What foods should I eat on clean keto?

On clean keto, you should focus on eating healthy fats, high-quality proteins, and low-carb vegetables. This might include foods like avocado, wild-caught fish, grass-fed beef, nuts and seeds, and leafy greens.

Can I eat dairy on clean keto?

It depends on your individual preferences and tolerance. Some people on clean keto choose to avoid dairy, while others include it in moderation. If you do choose to eat dairy, opt for high-quality, full-fat options like grass-fed butter or cheese.

Do I need to count macros on clean keto?

While tracking your macros can be helpful for ensuring you’re staying within the appropriate ranges for fat, protein, and carbs, it’s not always necessary on clean keto. Instead, focus on eating whole, nutrient-dense foods and listening to your body’s hunger and fullness cues.

What are some benefits of clean keto?

Clean keto may help improve blood sugar control, support weight loss, enhance cognitive function, and reduce inflammation in the body.

In conclusion, clean keto is a healthy and effective way of following the ketogenic diet. By focusing on whole, nutrient-dense foods and avoiding processed and artificial ingredients, you can improve your health, lose weight, and feel great. Remember to prioritize vegetables, healthy fats, and high-quality protein sources, and stay hydrated throughout the day. With these tips, you’ll be well on your way to achieving your keto goals.