RELATED: Must-Have Low-Carb Pantry Items For Anyone Just Starting The Keto Diet

10 Healthy Foods to Eat on a Keto Diet

#1 Leafy Greens

Leafy greens, such as spinach, kale, and Swiss chard, are low in carbohydrates and packed with essential nutrients like vitamins A, C, and K, as well as minerals like iron, potassium, and magnesium. Include a variety of these greens in your keto meal plan to ensure a well-rounded nutrient profile.

#2 Avocado

This creamy fruit is a keto superstar, boasting healthy monounsaturated fats, fiber, and a wealth of vitamins and minerals. Avocado can be enjoyed in various ways, including in smoothies, salads, or as a stand-alone snack with a sprinkle of salt and pepper.

RELATED: 7 Reasons to Add Avocado to Your Diet

#3 Salmon and Fatty Fish 

Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines are excellent choices for a keto diet. These heart-healthy fats have been shown to reduce inflammation and make an excellent addition to a healthy keto diet. Plus, fatty fish are great sources of high-quality protein and essential nutrients like vitamin D and selenium.

#4 Nuts and Seeds 

Nuts and seeds are fantastic sources of healthy fats, fiber, and protein, making them perfect for the ketogenic diet. Some of the best options include almonds, walnuts, chia seeds, and flaxseeds. They can be enjoyed as snacks, added to yogurt or salads, or used to make keto-friendly nut butter or milk.

#5 Olive Oil 

Extra virgin olive oil is rich in monounsaturated fats and antioxidants, making it an ideal choice for a keto diet. Incorporate it into your meals by using it for cooking, drizzling over salads, or adding it to homemade dressings and sauces.

RELATED: Which Type of Olive Oil is Actually Best?

#6 Grass-Fed Meat and Poultry 

When choosing meat and poultry on a keto diet, opt for grass-fed and pasture-raised options. These sources tend to be higher in beneficial omega-3 fatty acids and have a better nutrient profile than their grain-fed counterparts.

#7 Eggs 

Eggs are versatile, nutrient-dense, and an excellent source of high-quality protein. They provide essential vitamins and minerals like choline, vitamin D, and selenium. Enjoy them boiled, scrambled, or poached for a delicious and healthy keto meal.

#8 Low-Carb Vegetables 

Non-starchy vegetables like broccoli, cauliflower, zucchini, and bell peppers are low in carbs but high in fiber and essential nutrients. They are great for adding volume and variety to your meals without increasing your carb intake significantly.

#9 Full-Fat Dairy 

Full-fat dairy products such as Greek yogurt, cottage cheese, and aged cheeses can be part of a healthy keto diet. They are rich sources of calcium, protein, and healthy fats. Be sure to choose unsweetened options. 

#10 Berries 

While most fruits are high in carbs, berries like raspberries, blackberries, and strawberries can be enjoyed in moderation on a keto diet. They are packed with antioxidants, fiber, and essential vitamins, making them a nutritious and delicious choice.

Optimize Your Keto Diet With Nutrient-Rich Foods For Maximum Health Benefits

By incorporating a variety of leafy greens, healthy fats, high-quality proteins, and low-carb vegetables, you can ensure that your body gets all the essential vitamins, minerals, and antioxidants it needs. Remember, the key to a successful and healthy keto diet is not just focusing on your macronutrient ratios, but also prioritizing the quality of the foods you consume. 

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All that said, we all should be looking for healthy, low-sugar snack options — whether we’re going ‘fully keto’ or not! So, regardless of your dietary preferences, incorporating low-carb and nutrient-dense snacks can do us all some good. It can help balance blood sugar levels, minimize sugar cravings, and give us the energy we need to get through the busy afternoon. 

And while the diet restricts carbohydrates, don’t fret — there are plenty of flavorful and nutrient-dense recipes and meal ideas to enjoy! Ahead are ten delicious keto-friendly snacks that will keep you nourished all day long. 

10 Keto-Friendly Snack Ideas & Recipes 

#1 Avocado Deviled Eggs

Let’s face it, avocados are one of the healthiest and most delicious foods out there. Aside from being incredibly creamy, tasty, and versatile, they’re also packed with nutrients and minerals. Avocados are a rich source of fiber and healthy monounsaturated fats. Plus, they’re full of vitamins C, E, K, and B6, and minerals such as potassium, magnesium, and folate. These nutrients can help to lower cholesterol levels, reduce inflammation in the body, support heart health, and boost immune function.

While there are countless ways to enjoy them, avocado deviled eggs are the perfect keto-friendly snack. They’re rich in protein and healthy fats and full of mouth-watering flavor in a low-carb package.

Serves: 6

Ingredients:

• 6 large hard-boiled eggs, peeled and halved
• 1 ripe avocado, peeled and seeded
• 1 tbsp freshly squeezed lime (or lemon) juice
• 1 tsp dijon mustard 
• ¼ tsp black pepper 
• ¼ tsp garlic powder (optional)
• 2 tbsp of finely chopped green onions or cilantro 
• Sprinkle of smoked paprika and sea salt (optional)

Directions:

Step #1: Prep your hard-boiled eggs to your liking (you can even prep in advance). Once cooked, let cool (or, refrigerate if prepping in advance). Next, peel your hard-boiled eggs and discard the shell.

Step #2: Cut the hard-boiled eggs in half lengthwise. Using a spoon, scoop the egg yolks into a large bowl. Set egg whites aside on a separate platter.

Step #3: Add the avocado, lime juice, dijon mustard, black pepper, garlic powder, and herbs into the bowl with the egg yolks. Mash together until incorporated.

Step #4: Scoop a spoonful of filling into the center of each egg white. Option to garnish with smoked paprika and a sprinkle of fresh herbs.

#2 No-Bake Peanut Butter Bliss Balls

Looking for something simple and delicious that’s easy to take on the go? Prep a batch of Keto No-Bake Peanut Butter Bliss Balls! Rich in protein, fiber, and omegas, these healthy keto energy balls are perfect for a quick and nutritious snack.

Ingredients:

• 1 cup peanut butter (or your favorite nut or seed butter of choice)
• 2 tbsp chia seeds
• ⅓ cup coconut flour
• ½ cup keto-friendly dark chocolate chips
• 1 tsp vanilla extract
• 3 tbsp sugar-free maple syrup

Directions:

Step #1: Spray a mixing bowl with cooking spray. Add the peanut butter, coconut flour, chia seeds, and sugar-free maple syrup. Stir until well combined. It will take some mixing to get everything combined. Fold in chocolate chips.

Step #2: Use a tablespoon to roll into balls. Store in an airtight container. These do not need to be stored in the fridge but can be. The bites are softer when stored outside of the fridge and more firm, like cold fudge, when stored in the fridge.

#3 Dairy-Free Turmeric Milk Latte

Love an afternoon latte? Try making a turmeric latte made with creamy coconut milk! Unlike coffee, it won’t give you the jitters or disturb your sleep. Instead, it will provide you with a steady stream of energy and help boost mental clarity while also helping to stabilize blood sugar and curb sugar cravings. Made with full-fat coconut milk and superfood spices like ginger and cinnamon, it’s the perfect low-carb recipe that’s full of anti-inflammatory and antioxidant properties!

Ingredients:

• 1 cup full-fat coconut milk, canned
• 1 tsp turmeric powder
• ½ tsp cinnamon
• ½ tsp ginger powder
• 1 tsp vanilla extract
• dash black pepper
• 1 tsp coconut oil
• 4 drops vanilla stevia (optional)

Directions:

Step #1: Heat the coconut milk in a small saucepan over medium heat.

Step #2: Once warm, add the remaining ingredients to the saucepan and whisk until well combined. Whisk the mixture until it’s warm and frothy.

Step #3: Pour into a mug and enjoy!

#4 Bone Broth With Coconut Oil or Ghee

No matter if you’re keto or not, bone broth is a superfood snack worth sipping on if you’re looking to boost your overall health! It packs in plenty of protein per cup, and it’s full of vitamins, minerals, and anti-inflammatory properties. Plus, it’s a rich source of collagen, a protein that supports healthy hair, skin, joints, and gut health.

The best part? It’s easy to customize! Load up your cup with your favorite veggies, or mix in some ghee or coconut oil for a tasty and satiating keto-friendly snack.

#5 Chocolate Avocado Smoothie

While many smoothies are loaded with sugary fruits (and aren’t always healthy or keto-friendly), whipping up a low-carb smoothie is easier than you think! With some keto-friendly swaps and a handful of ingredients, you can have a creamy and delicious blend that you’d never guess was low in carbs and sugar!

Perfect as a post-workout refuel or a post-dinner treat, this Chocolate Avocado Smoothie will keep you satiated and satisfy your sweet tooth.

Ingredients:

• ½ cup water
• ½ avocado
• 1½ tbsp vanilla protein powder
• Low-carb sweetened of choice 
• 2 tsp chia seeds
• 1 cup unsweetened almond milk
• 2 tbsp cocoa powder
• 1 tbsp almond butter

Directions:

Step #1: Add all ingredients to the blender. Blend until smooth.

Some other Keto-friendly smoothie ideas? Blend up some dark leafy greens, hemp seeds, raspberries, raw cacao nibs, and collagen protein with some full-fat unsweetened coconut milk. Sip, enjoy, and let the smoothie nourish your body with what it needs for better energy for the rest of the day. 

#6 Egg & Veggie Muffin Cups 

Easy to prep ahead of time and pack on the go, egg muffins are a convenient snack option for busy days. Whole eggs pack in a nice dose of protein and healthy fats, making them an ideal nutrient source for boosting energy and metabolism while curbing cravings. Plus, eggs are rich in choline, which is an important nutrient for brain health. Best of all, egg muffins can be customized with a variety of different fillings and toppings, making them a versatile keto snack option. Add your favorite veggies, proteins, herbs, and spices, and customize based on your cravings!

Made with pesto, parmesan, and veggies, these Breakfast Egg Muffins can be enjoyed any time of day! Don’t tolerate dairy well? Simply swap the parmesan cheese for a dairy-free alternative like cashew cheese! 

Ingredients:

• 12 eggs
• 2 cups baby spinach, chopped
• ½ cup cherry tomatoes, chopped
• ¼ cup parmesan cheese, grated
• ¼ cup pesto
• 1 tbsp olive oil
• sea salt & black pepper, to taste

Directions:

Step #1: Start by preheating the oven to 350°F and grease a muffin tin with oil.

Step #2: Add the eggs to a large mixing bowl and whisk well. Season with salt and pepper, and add the chopped spinach, cherry tomatoes, and parmesan cheese.

Step #3: Pour the egg mixture into the muffin tins, filling halfway.

Step #4: Add 1 teaspoon of pesto to each egg muffin.

Step #5: Bake for 20-25 minutes, until the muffins are set and cooked through. Enjoy!

#7 DIY Keto Trail Mix 

This simple and easy keto-friendly snack idea is the perfect low-carb option for busy days. Simply mix together your favorite nuts and seeds (such as almonds, walnuts, hazelnuts, pumpkin seeds, and chia seeds) with unsweetened coconut flakes and a sprinkle of cinnamon. You can add cacao nibs, freeze-dried berries, or any other add-ins of your choosing! 

Enjoy a portioned-out serving as a delicious and filling snack on the go! You can even sprinkle it on yogurt bowls or smoothie bowls as a low-carb topping. 

#8 Coconut Milk Chia Pudding

Coconut milk chia pudding is the ultimate keto-friendly snack. It’s creamy, nutritious, and tastes like dessert! Plus, every bite provides you with tons of fiber, plant-based protein, and healthy omega-3 fats.

To make it, simply mix together full-fat canned coconut milk, chia seeds, vanilla extract, and a keto-friendly sweetener of your choice (such as stevia or monk fruit). You could even swap the coconut milk for another creamy non-dairy base, such as homemade cashew milk or hemp milk. Once mixed, let it sit in the fridge until it thickens! Top with sliced almonds or berries for extra flavor and nutrients!

RELATED: How to Make Chia Pudding + 6 Delicious Flavor Variations

#9 Crispy Turnip Fries

If you’re a savory snack lover, you’ll love these Crispy Low-Carb Turnip Fries! Just like traditional fries, they crisp up to golden perfection. The difference? This keto-friendly fry alternative is low in calories and carbs, and comes with serious health benefits. Thanks to their high fiber content, adding turnips to your diet is a great way to help support digestion. Plus, they can help regulate blood sugar and are rich in nutrients like potassium and vitamins A and C.

Give this tasty recipe a try! 

Ingredients: 

• 3 turnips, peeled and cut into wedges
• 2 tbsp olive oil
• 1½ tsp paprika
• ¾ tsp garlic powder
• ¾ tsp onion powder
• Sea salt & black pepper, to taste 

Directions:

Step #1: Preheat the oven to 425 degrees. Cover a baking sheet with parchment paper or cooking spray.

Step #2: Toss the turnips with olive oil, paprika, garlic powder, onion powder, salt, and pepper.

Step #3: Place in one layer on the baking sheet. Bake for 18-20 minutes, flipping after 10 minutes until nice and crispy. If needed, you can broil them at the end to help crisp them up.

#10 Low-Carb Caprese Flatbread

This keto-friendly flatbread comes together in 5 minutes or less, and it’s the perfect healthy snack for all you pizza lovers looking to satisfy your comfort food cravings. Simply choose a grain-free tortilla crust option (like Siete) and load it up with your favorite toppings of choice. You can opt for this Caprese Flatbread recipe or customize your own with tomato sauce and veggies of choice!

Ingredients:

• ½ tsp Italian seasoning
• 2 tbsp basil leaves, chopped
• ½ tsp garlic powder
• ½ cup cherry tomatoes, halved
• 3 tbsp pasta sauce
• 1 low carb wrap
• 2 tsp balsamic vinegar glaze
• 3 oz mozzarella, sliced

Directions:

Step #1: Preheat the oven to 350 degrees. Place the flatbread on a baking sheet and cook for 2 minutes.

Step #2: Remove from oven. Add a thin layer of sauce. Then add the mozzarella cheese, cherry tomato halves, Italian seasoning, and garlic powder.

Step #3: Bake for 4-5 minutes until cheese is melted. Season with salt and pepper as needed. Top with basil and balsamic glaze

10 Delicious Reasons to Enjoy Keto-Friendly Snacks

Hungry yet? Here’s your invitation to go ahead and grab that afternoon snack. If you’ve been avoiding an afternoon bite, ditch the idea that snacking is bad for you. So long as you stick to nutrient-dense foods, you can actually do some good for your health! Munching on a healthy, balanced snack is a great way to help support sustained energy and better blood sugar balance until your next meal. 

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Here’s what a healthy Thanksgiving plate could look like for the following diet plans: Keto, Paleo, Pescatarian, Vegan, Whole30, Gluten-free.

A Sample Healthy Thanksgiving Plate For 6 Popular Diets

A Healthy Keto Thanksgiving Plate 

Keto diets have boomed in popularity over the last couple of years. If you’re unfamiliar with this eating trend, the Keto Diet is a very low-carb, high-fat, moderate-protein diet. In addition to avoiding processed and artificial foods, grains, certain fruit, natural sugars, and even beans should be limited or avoided. Needless to say, making a keto-friendly plate can be tricky. If you follow a keto diet yourself or you have some dinner guests that would appreciate some keto-friendly Thanksgiving dish options, here’s a sample healthy thanksgiving plate for the low-carb eaters. 

Protein: Turkey, ham, or fatty fish such as salmon. 

Sides: Mashed cauliflower (made with ghee), asparagus wrapped in bacon, brussels sprouts, green beans, charcuterie board made with keto-friendly options (such as nuts, deli meat, cheese, guac, and pesto), garlicky green broccoli sauteed in oil with slivered almonds, low-carb cauliflower stuffing made with onions and mushrooms. 

Dessert: Enjoy this Dairy-free Pumpkin Pie Parfait but without the granola and swap out the maple syrup for your favorite low-carb sweetener of choice (like monk fruit). To top it off, make an unsweetened (or monk fruit-sweetened) coconut whipped cream using full-fat canned coconut milk and finish with a sprinkle of crushed nuts or seeds. 

A Healthy Paleo Thanksgiving Plate 

A Paleo Thanksgiving dinner plate is super easy to put together. The key here is to steer clear of added dairy, sweeteners, gluten, and grains. That may sound like a lot of off-the-table items, but you’d be surprised at how many Thanksgiving staples can be made paleo-approved. When in doubt, focus on whole foods! 

Protein: Turkey, Ham, or Salmon 

Sides: Mashed cauliflower (made with ghee or coconut cream), Brussel sprouts with crumbled bacon, mashed sweet potatoes (made with coconut oil, coconut cream, or ghee), homemade cranberry sauce, homemade gravy (use bone broth & arrowroot starch vs. flour to thicken), cranberry bacon stuffing made with paleo breadcrumbs, candied sweet potatoes or acorn squash made with pecans and maple syrup. 

Dessert: Paleo-friendly pumpkin pie (using grain-free pie crust and made with coconut cream and pure maple syrup), baked apples or pears with cinnamon, and a drizzle of pure maple syrup.

A Healthy Pescatarian Thanksgiving Plate

Aside from missing out on the quintessential dish of the holiday (Thanksgiving Turkey), enjoying a pescatarian Thanksgiving plate is quite simple! A pescatarian diet is defined as someone who follows a vegetarian diet but includes seafood, though many choose to eliminate all other animal-based products as well, including eggs and dairy. This means all plant-based whole foods such as fruits, veggies, nuts, and legumes (in addition to fish and sometimes eggs and dairy), are fair game at the holiday dinner table, making pescatarian recipes easy to make and delicious to enjoy.

Protein: Lean fish such as salmon, scallops, lobster, or sea bass.

Sides: Roasted or mashed sweet potatoes made with coconut or avocado oil, maple butternut squash roasted with pecans and cranberries, warm beet and ricotta kale salad (made with nut-based ricotta for a dairy-free option), roasted carrots with pesto, crispy balsamic Brussel sprouts, wild rice, and sweet potato stuffing. 

Dessert: Dairy-free pecan or apple pie sweetened with dates and maple syrup with an almond flour crust (which can be made without eggs).

A Healthy Vegan Thanksgiving Plate 

While eating vegan may sound difficult this time of year, there are so many delicious plant-based options available. You can easily make a yummy tofurkey dish in place of the traditional turkey and load your plate up with delicious and nourishing veggies. And, if tofu isn’t your thing, you can still make a nourishing plate by combining various plant foods like beans and rice to make a complete protein! Complete your dish with some roasted sweet potatoes or dairy-free mash potatoes for that comfort we all crave in our Thanksgiving meal. 

Protein: Vegan Tofurkey or baked tofu. 

Sides: Mashed potatoes or mashed sweet potatoes (use coconut cream), roasted sweet potatoes with olive oil, garlic, and onion, vegan stuffing, Brussel sprouts or asparagus, green beans, homemade cranberry sauce, vegan gravy. 

Dessert: Dairy-free pumpkin or apple pie, raw vegan pumpkin pie made with a date and nut crust and cashew-based filling, baked apples or pears with cinnamon, and a drizzle of pure maple syrup.

A Healthy Whole30 Thanksgiving Plate 

When it comes to putting together your Whole30 Thanksgiving plate, it will look pretty similar to what a Paleo dieter would eat. The focus here is going to be on selecting the highest quality food options possible and steering clear of all sweeteners. Focusing on fresh, whole foods is the easiest way to navigate this menu! 

The trickiest thing about eating Whole30 during Thanksgiving is dessert! We got a little creative and are sharing a real food, sugar-free dessert idea below.

Protein: Organic turkey. 

Sides: Mashed cauliflower made with ghee and garlic, roasted sweet potato cubes with cranberries, Brussel sprouts, asparagus, homemade cranberry sauce (swap out the honey for a splash of freshly squeezed orange juice), homemade gravy (use bone broth & arrowroot starch vs. flour to thicken), bacon-wrapped dates, deviled eggs made with avocado, carrots roasted with garlic and parsley.  

Dessert: Baked apples, pears, or grapefruit with a sprinkle of cinnamon, a baked sweet potato with a dollop of ghee, and a sprinkle of ground cinnamon, nutmeg, and clove, topped with crushed pecans or walnuts, or dates stuffed with almonds, pecans, or walnuts.

A Healthy Gluten-Free Thanksgiving Plate 

Eating gluten-free is so much easier than it was even just a few years ago. With so many people adopting this dietary style, it’s easy to find gluten-free alternatives for virtually any food or recipe (think: gluten-free pie crusts, bread for stuffing, dinner rolls, and baking flours) at almost any grocery store. Or better yet, stick to real, whole foods that are naturally gluten-free for your Thanksgiving feast. 

Here are some ideas of what you can add to your gluten-free Thanksgiving plate. 

Protein: Turkey, fish, or tofu 

Sides: Mashed cauliflower made with ghee and garlic, roasted sweet potato cubes with cranberries, Brussel sprouts, or asparagus, homemade cranberry sauce, homemade gravy (use arrowroot starch vs. flour to thicken), stuffing made with cranberries, sweet potatoes, and gluten-free bread, green beans sauteed with mushrooms, onions, and almonds, cauliflower.   

Dessert  Pumpkin, pecan, or apple pie made with a gluten-free almond flour pie crust, Dairy-Free Pumpkin Pie Parfait, Mini Sticky Date Pudding.

Have a Healthy & Happy Thanksgiving No Matter What Your Eating Style 

Whether you’re hosting Thanksgiving dinner or just trying to stay on track with a healthy eating plan, use these healthy sample menus to guide you through the holiday with ease. While we often think about comfort foods and heavy carbs when it comes to Thanksgiving, there are so many yummy ways to enjoy this holiday, no matter what your dietary preference or your dietary restrictions may be. 

A lot of this also comes down to mindset — it’s about thinking about all the foods we can have and not so much about the foods we can’t. This mindset shift is huge and can be a total game-changer when it comes to helping you create your healthy Thanksgiving plate and enjoying every bite of it! 

If you splurge a little, that’s ok too! Do your best to stay on track, but enjoy yourself without the guilt or stress. And, if you overdo it, tomorrow’s a new day. 

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Within popular eating plans, there are some shining food stars that should have a place on your plate frequently. Eating foods that are loaded with nutrients and are not processed is a great general rule-of-thumb when following a healthy lifestyle. Fried foods and foods that contain saturated or trans-fats should be limited as well (or avoided in some cases). 

When digging into specific popular eating plans, there are some key foods that can give your diet a boost in the nutrition department. So, whether you are following a Mediterranean Diet, the Keto diet, or any diet in between, focusing on certain foods will serve you well on your eating journey. 

Here are the healthiest foods people should eat when following five popular eating plans. 

RELATED: The Top 10 Recipes To Try if You Just Started a Clean Eating Plan 

The Healthiest Foods For The Most Popular Eating Plans 

Plant-Based

The term ‘plant-based’ refers to a diet or meal plan that is primarily composed, but not entirely, of plant foods. Plant-based foods become the central, integral part of your meals. A ‘plant-based’ diet emphasizes foods such as whole grains, fruits, vegetables, lentils, and legumes while minimizing the amount of animal products such as dairy, meat, and eggs. 

When following a plant-based diet, focusing on foods that pack a punch in the protein department is key. Some healthy plant-based proteins to focus on include:

Lentils: for protein, fiber, and antioxidants

Peanuts: for protein and folate

Walnuts: for protein and omega-3 fatty acids

Chickpeas: for protein, fiber, and antioxidants

Tofu: for calcium and protein

Of course, all of the fruits and veggies you are eating on this meal plan will serve you well, too. 

Mediterranean

A Mediterranean diet is not a restrictive diet but rather one that mimics eating patterns of those who live by the Mediterranean Sea. As such, food choices like beans, nuts, seafood, olive oil, whole grains, fruits, and vegetables and emphasized. Processed foods, sugary foods, and fried foods are limited.

When following this dietary pattern, your plate should frequently contain these important foods:

Olive oil: for healthy fats

Tomatoes: for vitamins and antioxidants

Dates and Figs: for fiber and minerals

Beans: for protein, fiber, and antioxidants

Almonds: for protein, healthy fats, and fiber

Keto

The ketogenic diet, or keto diet, is one that is high in fat, low in carbohydrates, and moderate in protein. Following a keto lifestyle is extremely popular, and many people lose weight rather quickly when following it.  

However, there are quite a few “keto-friendly” food items that are not the healthiest and don’t offer much in the nutrition department. Keto cookies and cakes are still cookies and cakes and should be treated as such. 

The healthiest foods to eat when following a keto lifestyle include healthier fats that are unsaturated, low-carb veggies, and antioxidant-rich foods.  

Some key foods to focus on when following a keto lifestyle include:

Salmon, Trout, or Other Oily Fish: for omega-3 fatty acids

Green Leafy Vegetables: for vitamins and minerals

Blueberries: in small amounts depending on your carbohydrate allotment for antioxidants

Nuts & Seeds: for protein, fat, and minerals

Cheese: for fat, protein, and calcium  

Paleo

The Paleolithic diet, known as the Paleo diet for short, is one that mimics how the hunter-gatherers of the past ate. Foods include meats, fish, fruits, vegetables, nuts, seeds, and other foods that can be obtained only by hunting and gathering. Some food choices, including dairy and soy-containing foods, sugar, and grains, are avoided. Processed foods are not included when following this lifestyle as well. 

If you are on the Paleo train, some foods that are going to support your health include:

Eggs: for protein, vitamins, and minerals

Avocado: for healthy fat and fiber

Grass-fed Beef: for protein, iron, and zinc

Berries: for antioxidants and fiber

Almond milk: with no added sugar to be used as a dairy alternative 

Whole 30 / Clean Eating

Especially when a new year starts, following the Whole30 lifestyle becomes extremely popular. Many feel like following Whole30 helps reset them at the start of a new year. Many view Whole 30 as a similar lifestyle to Clean Eating since both have a similar focus.  

The Whole30 lifestyle encourages many fresh foods and limits sugars, alcohol, processed food, soy, beans, and many other foods. 

Some of the best foods to focus on when following Whole30 include:

Oranges: for vitamins and hydration

Free-range Chicken Breast: for protein

Eggs: for protein, vitamins, and minerals

Wild-caught Salmon: for omega-3 fatty acids

All vegetables (even potatoes): for vitamins, minerals, and fiber

Note: You can even have coffee on Whole30, and coffee does provide an antioxidant boost! The key here is to avoid adding sugar or dairy. Enjoy it black or with a splash of Whole30-approved unsweetened coconut milk. 

Bottom line

Following a meal plan is a popular choice for many people who need a little direction on their eating journey. No matter which lifestyle you are incorporating, choosing foods that are minimally processed, nutrient-dense, and most importantly, delicious will help you eat in a healthy way. Along with proper exercise, stress management, and quality sleep, eating the right food can have a profound impact on your health and well being. Kudos to you for making the effort!

At FitOn, we don’t believe in dieting. We believe in just eating healthy meals all the time. You can try our delicious, nutritious meal plans with FitOn PRO. 

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RELATED: 10 Best Healthy Eating Secrets to Simplify Clean Eating

The Top 10 Clean Eating Recipes to Try 

#1 2-Step Chocolate & Peanut Butter Overnight Oats

One of FitOn PRO’S favorite clean eating recipes, this 2-Step Chocolate & Peanut Butter Overnight Oats recipe makes for the ultimate easy grab and go breakfast or nourishing snack to help keep your healthy eating goals on track. 

Ingredients

• ½ cup oats, rolled
• 1 tbsp chia seeds
• 1 cup almond milk, or milk of choice
• 1 tsp cinnamon
• 1 tsp cacao powder
• 1 serving chocolate protein powder
• ½ banana, mashed
• 1 tbsp peanut butter
• Berries, to serve
• Granola, to serve

Directions

Step #1: In a jar or bowl, combine the oats, chia seeds, and almond milk or milk of choice. Stir to combine and place in the fridge to soak overnight.

Step #2: Once the oats have soaked, add the cacao powder, chocolate protein, peanut butter, and mashed banana. If the mixture is too thick, add some more milk.

Step #3: Top with fresh berries and granola to serve.

#2 Creamy Broccoli Pasta

Turns out pasta can be healthy, and this Creamy Broccoli Pasta does not disappoint! Packed full of flavor and wholesome ingredients, this is a must-try weeknight dinner. 

Ingredients

• 2 heads broccoli, cut into florets
• 1 cup pasta of choice, cooked
• ¼ cup almond milk, or milk of choice
• 3 tbsp olive oil
• 1 tbsp parmesan cheese, shaved, to serve (optional)
• salt, to taste
• black pepper, to taste
• chili flakes, to taste
• parmesan cheese, grated, to garnish
• basil leaves, to garnish

Directions

Step #1: Add the broccoli florets to a pot of boiling water and boil until they’re cooked through. Alternatively, steam the florets in a steaming basket until they’re cooked.

Step #2: Meanwhile, cook the pasta in a pot of salted water on the stove according to the packet instructions. Once cooked, strain the pasta. Set aside.

Step #3: Place the cooked broccoli in a food processor and blend until it forms a creamy consistency. Add your milk of choice, olive oil, salt, and pepper. Blend again. If the sauce is too thick, add 1-2 tbsp water.

Step #4: Add the broccoli sauce to the mixing bowl with the pasta. Stir to coat the pasta.

Step #5: To serve, top the pasta with Parmesan cheese and fresh basil.

#3 One Pan Honey Mustard Chicken

Chicken dinner never looked so good. This One Pan Honey Mustard Chicken requires minimal prep and clean up time, making it a clean eating recipe win that’s also perfect for busy weeknights. 

Ingredients 

• 10 Brussel sprouts, halved
• 1 basket cherry tomato, halved
• 1 bunch asparagus, ends chopped
• 1 tbsp extra virgin olive oil
• 1 tsp sea salt
• 2 chicken breast

For the marinade

• 2 tbsp fresh parsley, chopped
• 1 clove garlic
• 1 tbsp honey
• 1 tbsp dijon mustard
• 1 tbsp apple cider vinegar
• 2 tbsp olive oil

Directions

Step #1: Preheat the oven to 350°F. Line a baking tray with baking paper.

Step #2: Place the Brussels sprouts, cherry tomatoes, and asparagus on the baking tray. Drizzle with 1 tbsp olive oil and season with sea salt.

Step #3: To make the marinade, add all of the ingredients in a small bowl and whisk until they’re combined.

Step #4: Add two chicken breasts to the center of the tray and spoon over the marinade.

Step #5: Place the tray in the oven to bake for 30-35 minutes, or until the chicken breast is cooked and the vegetables are golden.

#4 Omelete with Greens & Avocado

A delicious, nourishing, and satisfying breakfast, this omelet makes a great addition to a clean eating plan. 

Ingredients

• 1 tsp coconut oil
• 2 eggs, beaten lightly
• Handful fresh parsley, chopped
• sea salt & black pepper
• Handful mixed greens
• ¼ avocado, sliced
• Sesame seeds to garnish 
• Toast of choice for serving

Directions

Step #1: Heat 1 tsp coconut oil in a small non-stick frying pan over medium heat.

Step #2: Combine the whisked eggs and parsley in a bowl. Season with salt and pepper.

Step #3: Add whisked eggs to a frying pan and cook for 1-2 minutes, or until the omelet starts to bubble and the egg sets. Using a spatula, flip and cook for another 1-2 minutes, until the omelet is golden on both sides.

Step #4: Transfer the omelet to a plate and serve with mixed greens, sliced avocado, and a sprinkle of sesame seeds.

Step #5: Serve with 1 slice of sourdough rye bread, toasted.

#5 Cleanse Bowl

The perfect dish to kickstart your new year, this Cleanse Bowl is a delicious clean eating recipe that’s bursting with healthy fats and antioxidant-rich ingredients. Enjoy this nutritious dish for lunch or dinner. 

Ingredients

• ¼ butternut squash
• 1 tbsp olive oil
• ½ cup quinoa, cooked
• ½ avocado, cubed
• 1 carrot, grated
• 1 beetroot, grated
• 2 handfuls baby spinach
• Sea salt, to taste
• Sesame seeds, to serve
• Chili flakes, to serve

For The Dressing

• 1 tbsp lemon juice 
• 1 tsp turmeric 
• 1 tbsp olive oil 
• 1 tbsp tahini 

Directions

Step #1: Preheat oven to 350°F. Line a baking tray with baking paper.

Step #2: Slice the butternut squash into long wedges and arrange them on the baking tray. Drizzle with olive oil. Place in the oven for 35-40 minutes, or until it is cooked through and slightly caramelized.

Step #3: Meanwhile, make the dressing by adding all of the dressing ingredients in a small bowl and whisking until combined.

Step #4: To serve, divide the cooked quinoa, avocado, grated carrot, beetroot, spinach, and roasted butternut squash between bowls.

Step #5: Drizzle over the dressing and finish with a pinch of salt, sesame seeds, and chili flakes.

#6 Japanese Salmon Bowl

Here’s a nutritionally balanced meal that’s easy to make and absolutely delicious. Enjoy it for lunch or dinner. 

Ingredients

• 10 brussel sprouts, chopped
• 3 tbsp olive oil
• Sea salt, to taste
• 2 salmon fillets
• 1 bunch kale, washed and shredded
• 2 cups cauliflower rice
• 1 tsp curry powder

For The Marinade

• 1 tbsp sesame seeds
• 1 tsp honey (optional)
• 1 tsp sesame oil
• 1 tsp dijon mustard
• ¼ cup tamari

Directions

Step #1: Preheat the oven to 350°F. Line a baking tray with baking paper.

Step #2: Place the Brussels sprouts on the prepared baking tray. Coat with 1 tbsp olive or coconut oil, season with salt, and roast in the oven for 20 minutes.

Step #3: Meanwhile, make the marinade by combining all of the ingredients in a bowl. Whisk until combined.

Step #4: Remove the Brussels sprouts after 20 minutes and place the salmon fillets on the baking tray. Spoon the marinade over fillets and place back in the oven for a further 13-15 minutes, or until the salmon is cooked to your liking.

Step #5: While salmon is cooking, heat a pan over medium-high heat and add 1 tbsp oil. Add kale and sauté for 2-3 minutes until it has wilted. Remove from the pan and set aside.

Step #6: Heat the remaining oil in the pan and add the cauliflower rice. Season with the curry powder or ground turmeric, season with salt, and sauté for 2-3 minutes until it’s cooked.

Step #7: Remove salmon and Brussels sprouts from the oven and serve between two bowls. Add the sautéed kale and cauliflower rice to bowls.

#7 Healthy Chicken Pesto Pasta

Who doesn’t love pesto pasta? This dish takes a healthy spin on the traditional pasta dish and is served with grated parmesan. It’s simply delicious.  

Ingredients

• 1 tbsp olive oil
• 2 chicken breast, cut into thin slices
• 2 tbsp pesto
• Sea salt, to taste
• 1 head broccoli, chopped into florets
• 2 cups gluten-free pasta, cooked 
• basil leaves, to garnish
• Parmesan cheese, to serve

Directions

Step #1: Heat the olive oil in a non-stick frying pan over medium heat.

Step #2: Add the sliced chicken breasts and 1 tbsp of pesto to the pan. Season generously with salt and sauté until the chicken is cooked through.

Step #3: In the meantime, cook the pasta according to the packet instructions.

Step #4: Once the chicken is cooked, add the chopped broccoli and continue to sauté for another 3-4 minutes.

Step #5: Add the cooked pasta to the pan with the chicken and add 1 more tbsp of pesto. Stir and top with fresh basil.

Step #6: Serve.

#8 Blood Sugar Balancing Smoothie

Adding a daily smoothie to your clean eating plan? Look no further than this delicious Blood Sugar Balancing Smoothie. Enjoy it for breakfast or as a healthy snack between meals. 

Ingredients

• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• 1 tbsp chia seeds (optional)
• 1 tbsp almond butter (optional)
• 1 cup ice cubes
• 1 tsp cinnamon
• 1 tsp stevia granules (optional)

Directions

Step #1: Place all of the ingredients into a high-speed blender and blend until smooth. Pour into a glass and enjoy!

#9 Healthy Mexican Tacos

Ready to add a healthy spin to Taco Tuesday? This clean eating recipe is a fan favorite. Easy to make and packed full of flavor — you can’t go wrong with these Healthy Mexican Tacos. 

Ingredients

• ½ cup brown rice or cauliflower rice
• 2 leaves Romaine lettuce
• 2½ tbsp olive oil
• 1 red onion, chopped
• 1 lbs ground beef
• ½ cup napoletana sauce
• 1 tsp curry powder
• 1 pinch sea salt
• 2 carrots, chopped
• 1 basket cherry tomato, chopped
• 1 avocado, smashed

Directions

Step #1: Cook the brown rice (if using) according to the packet instructions. Set aside.

Step #2: Cook the cauliflower rice (if using) by placing 1 head of cauliflower florets in a food processor. Blend until it forms a rice-like consistency. In a medium frying pan over medium heat, add 1 tbsp olive oil. Add the cauliflower rice and gently sauté it for 5-7, or until it’s golden and toasted. Set aside.

Step #3: Wash the lettuce and tear off individual lettuce leaves to use as tacos.

Step #4: Heat 1 tbsp olive oil in a frying pan over medium heat. Add the chopped red onion and sauté for 2-3 minutes until it’s cooked. Add the meat to the pan and break it up with a spoon. Continue to sauté until it is brown and cooked through.

Step #5: Once the meat is cooked, add the remaining olive oil, Napoletana sauce, curry powder, and a pinch of sea salt. Sauté for 2-3 minutes, until combined. Remove from heat and set aside.

Step #6: Place the lettuce cups on a serving plate and fill each cup with meat, chopped carrots, tomatoes, quinoa, or rice (if using). Top with smashed avocado.

RELATED: 5 Healthy Taco Recipes That Taste Better Than The Real Thing 

#10 3-Step Banana & Cinnamon Pancakes

These pancakes make healthy eating easy and delicious. They are a FitOn PRO favorite for a couple of reasons. One, they are super easy to make, and two they taste just as good as traditional pancakes without all the added sugar.  Here’s how to make them. 

Ingredients

• ½ cup oats
• 1 egg (optional)
• 1 tsp baking powder
• 1 tbsp chia seeds
• 1 banana
• 1 tsp cinnamon
• ¼ cup almond milk
• 1 tsp coconut oil

For the toppings

• ½ banana, sliced
• 1 tsp maple syrup (optional)

Directions

Step #1: To make the pancakes, place all of the ingredients, except the coconut oil, into a blender or food processor. Blend until you’ve reached a smooth consistency.

Step #2: Heat the coconut oil in a non-stick frying pan over medium heat. Add 2 tbsp of pancake mixture to the pan and fry for 2-3 minutes on each side, or until the pancakes are golden and cooked through.

Step #3: To serve, stack the pancakes on a plate and top with freshly sliced banana, raw nuts, and a drizzle maple syrup, if desired.

RELATED: Pancakes Just Got Healthy: 5 Ways to Enjoy Them For Breakfast or Dinner

Reach Your Goals Faster With Access to FitOn PRO’s Clean Eating Recipes 

Want to start your year off strong and simplify healthy eating? Sign up for FitOn PRO for access to exclusive recipes to help you reach your fitness goals faster without counting calories and with food you’ll love to eat. 

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As with any diet, it’s important to ensure that you’re getting a balanced and healthy mix of nutrients. And good news — with so many jumping on the keto craze, many food companies are offering low-carb keto-approved meals, snacks, and treats. 

However, if you’re new to keto, you may feel a bit lost when it comes to getting started — and that’s totally normal. But, we’re here to help!

Ahead are some helpful shopping tips on the healthiest keto pantry staples. Nutritious and delicious, stock your kitchen with these keto-approved foods, for healthy eating made easy.

Keto Pantry Staples

#1 Nuts & Seeds

Low in carbs, rich in fiber and healthy fats, and packed with nutrients such as vitamin E, magnesium, and calcium, nuts, and seeds are a great addition to a healthy keto diet. And, having nuts and seeds readily available in your keto pantry is going to save you so much hassle when you’re looking for something quick and easy. Plus, thanks to the protein and fiber, it will keep you satiated and satisfied — goodbye hanger!

You can easily grab a handful of raw nuts like almonds or cashews to snack on when you’re starving. Plus, you can easily add them to smoothies, breakfast bowls, and salads. Additionally, fiber-rich seeds like chia, flax, and hemp are great options that add some serious superfood power to just about any recipe. You could even make your own keto-friendly nut and seed milk or nut and seed butter!

Here are some of our fav go-to keto pantry staple choices.

• Almonds
• Cashews
• Walnuts
• Pistachios
• Sunflower seeds
• Chia seeds
• Flax seeds
• Hemp seeds

Using these nuts and seeds, you could even make a Keto-friendly trail mix or granola to keep in the pantry! 

#2 Coconut Milk

Speaking of nut milk, we love coconut-everything around here. Not only is coconut milk a keto-approved beverage, but it also makes a deliciously creamy dairy-free choice for anyone avoiding dairy. It’s rich in medium-chain triglycerides (MCTs), low in carbs, and a good source of iron, magnesium, and potassium. 

And if you’re looking for a creamy milk alternative for things like smoothies, coffee, or even keto baked treats, coconut milk is the perfect pick.

• Use it as the base for your chia seed pudding or overnight oats
• Add it to low-sugar smoothies as your blending liquid 
• Stir it into your coffee as a dairy-free creamer
• Blend it into your soups or stir fry

Just keep in mind, not all coconut milks are the same. Make sure you’re reading the ingredient labels and reaching for full-fat canned coconut milk (vs the one in the carton).

#3 Keto-Friendly Sweeteners

When you go keto, you ditch processed sugar, but that doesn’t mean you can’t swap out sugar for a healthier alternative (aka stevia.) There are quite a few healthier, all-natural, low to zero-carb sweeteners we recommend having as a keto pantry staple item that can be used in baking recipes or even mixed into your morning cup of joe, such as:

• Stevia
• Monk fruit sweetener

If sugar alternatives like stevia and monk fruit aren’t your thing, try sweetening your dish the natural way with spices and natural flavors such as:

• Cinnamon
• Vanilla or almond extract
• Ground ginger
• Cacao powder 

RELATED: Ultimate Guide to Reducing Your Sugar Intake

#4 Low Carb Flour

No matter if you’re team sweet or team savory, having a handful of low-carb flour options stocked in your pantry is a keto-friendly must! Perfect for whipping up something sweet, like low-carb baked goods such as muffins, cookies, or pancakes. Or, if you’re craving something savory, transform your low-carb flour into healthy homemade bread or pizza dough. 

Low-carb flour also comes in handy to make keto-approved breaded recipes like onion rings, and chicken tenders! 

Here are some of the top options to have on hand:

• Almond flour
• Coconut flour 
• Flaxseed meal

#5 Healthy Oils

Oils like coconut, avocado, and olive oil are all great sources of healthy fats that can be used for cooking and baking. Look for the least processed varieties that are cold-pressed or unrefined! Use in salad dressings, sauces, and baked goods.

#6 Condiments

When you need to amp up the flavor in a low-carb and low-sugar way, call on healthy condiments! 

Some of our keto-friendly favorites include condiments and sauces such as:

• Coconut aminos
• No sugar added marinara sauce
• Dijon mustard
• Apple cider vinegar
• Avocado oil mayo
• Salsa

A Handful of Grab-and-Go Keto-Approved Snacks & Treats

Following a keto diet doesn’t mean giving up all sweet treats and snacks — there are plenty of delicious options that can satisfy your sweet tooth while keeping you in ketosis! We’re looking at you low-sugar chocolate and low-carb keto chips and cookies! Because let’s face it, it can be hard to make everything from scratch. Plus, having some keto-approved snacks in your keto pantry ready to grab and go makes life so much easier (and tastier) on those busy days! 

Here are some tasty store-bought snack options to keep handy.

• Lily’s Sweets: Stevia-sweetened chocolate and dark chocolate chips
• Eating Evolved: Keto Cups
• Justin’s Nut Butter: Classic Almond Butter Squeeze Packs
• Go Raw: Sprouted Pumpkin seeds
• Purely Elizabeth: Keto Grain-free Granola
• Primal Kitchen: Avocado Oil Salad Dressing
• Dang: Unsweetened coconut chips
• Brad’s: Veggie Keto Crisp
• Epic: Jerky, pork rinds, and bars

The Takeaway

Having a well-stocked keto pantry is going to be a huge part of being successful on the keto diet. Plus, putting together a keto pantry with these staple items doesn’t take all that much time. So, make a list, head to the store, and stock your pantry with some basics to make following the keto diet ten times easier.

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