Keto McDonald’s: 17 Low-Carb Food Options on the McDonald’s Menu

17 Low-carb McDonald’s keto fast food options that won’t kick out of ketosis.

If you are on a keto diet but love McDonald’s, good news is that you don’t have to give up on your favorite fast food just yet.

There are keto friendly options on the McDonald’s menu.


The keto diet is designed to raise your body’s ketone levels by limiting carb intake.

This is so that your body enters a metabolic state called nutritional ketosis.

It’s a reaching point where your body shifts itself from burning glucose to fat as fuel.

Reaching this state is all about limiting carbs to 5-10% or to 20-50 grams a day.

With that in mind, when you are at McDonald’s, you need to stick to these rules:

Avoid Simple Carbs: buns, tortillas, English muffins, and french fries.

Skip ketchup and other sugar-containing condiments.


Avoid anything named Crispy. Even without buns, they can contain high carb from the batter.

In addition to pre-made McDonald meals, you can also easily modify many items to fit into your keto diet.

Here are 5 totally low-carb Keto fast foods you can eat on the McDonald’s menu.


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Breakfast
McDonald’s breakfast menu has several items you can order for your keto breakfast. Just remember to skip the bun, muffin, or tortilla to stay low-carb.

Meal	Category	Calories	Fat (g)	Carb (g)	Protein (g)
Sausage Burrito without Tortilla	Breakfast	150	12g	4	9
Egg White Delight McMuffin, No English Muffin	Breakfast	140	9	2	13
Egg McMuffin without English Muffin	Breakfast	160	11	3	12
Coffee	Drink	0	0	1	2

Burgers

McDonald’s is most famous for meaty burgers with their artisan buns. But just by skipping the rolls that come with almost 30g of net carbs, you can stay really low carb even at McDonald’s.

For most burgers, bunless burgers can keep your carb intake to below.

Meal	Category	Calories	Fat (g)	Carb (g)	Protein (g)
Bacon Smoke Burger without Roll, Bacon Onion Sauce, and Fried Onion Ring	Burger	440	33	4	32
Double Cheese Burger without Bun and Ketchup	Burger	280	20	4	20
Big Mac without Bun	Burger	330	25	7	18
Bacon Mac Double without Bun and Ketchup	Burger	290	21	4	23
Artisan Grilled Chicken Sandwich without Bun	Burger	160	4	2	29
McChicken without Bun	Burger	260	20	11	10
Filet-O-Fish without Bun	Burger	240	17	10	12
Quarter Pounder without Bun	Burger	360	25	9	25
McRib without Homestyle Roll	Burger	300	20	12	19

More Low-Carb Fast Foods

You can find a wide range of low-carb foods on the McDonald’s Menu, that you can eat to stay in ketosis.

Meal	Category	Calories	Fat	Carb	Protein
4 pc Chicken McNuggets	Chicken McNuggets	180	11	11	10
Side salad	Salad	15	0	3	1
Bacon Ranch Grilled Chicken Salad without grape tomatoes	Salad	310	14	7	42
Cappuccino	Drink	120	6	9	6

Take Home Message

McDonald’s is one of the few fast-food restaurants that offer keto friendly options.

However, it’s worth mentioning that home cooked meals are always healthier.

If you must, the best trick of ordering at McDonald’s or any other fast food establishments is to skip buns. Also don’t forget that drinks, sides, and condiments can have as much sugar as heavy carbs you went without.

Keep in mind a few of these tricks and you’ll find yourself numerous meals you can order while eating keto.

source:https://ketodietrule.com/keto-mcdonalds/

A 7-Day, 1200 Calorie Meal Plan

A successful meal plan for losing weight incorporates good diet and exercising. So, here is a 1200 calorie meal plan, for 7 days. Enjoy it!

Meal Plan – Day 1

Breakfast

3/4 cup


bran flakes, 1 cup fat-free milk, and 1 banana

Lunch

A sandwich made of 3 ounces turkey breast, 1 whole wheat pita, 1/2 roasted pepper, mustard, 1 tsp. light mayonnaise and some lettuce

1 mozzarella string cheese

2 kiwis

Dinner

4 ounces broiled flounder or sole

1 cup steamed broccoli

1 cup cooked couscous

2 plum tomatoes (sliced), sprinkled with 2 tbsps. grated Parmesan cheese broiled until golden

1 fat-free pudding cup

Meal Plan – Day 2

Breakfast

Smoothie: 1/2 banana, 1 cup frozen berries, and 8 ounces fat-free milk.

1/2 English muffin with 1 tsp. light margarine

Lunch

1 vegetable burger with a whole wheat pita with salsa and lettuce

6 ounces light yogurt

1 cup vegetable soup

15 grapes

Dinner

1/2 cup baked beans

BBQ chicken: 4 ounces of boneless, skinless breast with barbecue sauce and grill.

3 small boiled red potatoes with 1 tsp. light margarine and dill

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Meal Plan – Day 3

Breakfast

Oatmeal: cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, 1 teaspoon honey, and cinnamon

Lunch

Chicken salad: 4 ounces skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tbsp. light mayonnaise, 1 tbsp. slivered almonds, and 1 tbsp. fat-free sour cream.

1 banana

Dinner

1 baked potato with 3 tbsps. salsa and 1 tbsp. fat-free sour cream

3 cups steamed spinach

4 ounces steamed shrimp

1 low-fat frozen fudge bar

Meal Plan – Day 4

Breakfast

6 ounces light yogurt with 1 tbsp. slivered almonds

1/2 toasted English muffin with 1/2 apple (sliced) and 1 ounce shredded reduced-fat cheese. Microwave for 30 seconds

Lunch

Sandwich: 1 wheat pita, 3 ounces thinly sliced roast beef, tomato slices, mustard, 1 tsp. horseradish, and lettuce.

cup of raw vegetables

1 cup tomato soup

and 1 pear

Dinner

3 ounces poached salmon

3/4 cup cooked brown rice

Slaw: 1 1/4 cups coleslaw mix and 2 green onions with 2 tbsps. fat-free dressing

1/2 cup pineapple chunks in juice

Meal Plan – Day 5

Breakfast

1 cup Cheerios, 1/2 cup berries, 1 tbsp. slivered almonds, 8 ounces fat-free milk

Lunch

Quesadilla: 1/4 cup beans with 1 whole wheat tortilla. Top with 1 ounce shredded reduced-fat cheese. Add salsa and another tortilla; microwave for 45 seconds.

Cucumber spears

1/2 cup low-fat cottage cheese with 1/2 cup of tangerine

Dinner

3 ounces roasted pork tenderloin

A cup of baked acorn squash (mashed) with cinnamon

2 to 3 cups salad greens with 2 tbsps. fat-free dressing

half cup vanilla fat-free frozen yogurt with 1 cup berries

Meal Plan – Day 6

Breakfast

8 ounces fat-free milk

1 toasted waffle, with 1 tbsp. peanut butter and 1/2 banana (sliced)

Lunch

Tuna pita: 2 ounces water-packed light tuna, 1 pita, mustard, 1 tbsp. light mayonnaise, cucumber, and onion slices

10 baby carrots

6 ounces light yogurt with 1/2 banana

Dinner

Jambalaya: 2 ounces cooked turkey sausage (sliced), 3/4 cup cooked brown rice; 1/2 cup corn; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

3 cups spinach (steamed)

1 apple

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Meal Plan – Day 7

Breakfast

1/2 toasted English muffin with 1-ounce reduced-fat cheese (sliced); 1/2 cup steamed spinach, 1 tomato slice; and 1 poached egg

1 grapefruit

Lunch

Black bean salad: 1/2 cup canned black beans, 1/2 cup mandarin orange sections, red onion, chopped red bell peppers, and scallions with 1 tsp. vinegar.

1 whole wheat pita

1 pear

Dinner

3 ounces broiled flank steak

1 cup steamed zucchini

1 baked sweet potato with 1 tsp. light margarine

half cup pineapple chunks in juice

So, this is our 1200 Calorie meal plan and we hope that it will be useful for you.

source:https://ladiesnutrition.com/2016/11/18/1200-calorie-meal-plan-7-day/

Homemade Pesto

Homemade Pesto
Makes 6 Servings
 Course Appetizer
 Keyword keto, ketogenic, keto diet
 Prep Time 10 minutes
 Servings 6

Ingredients
2 c. Fresh basil leaves
½ c. Parmesan cheese
½ c. Sunflower oil
⅓ c. Pine nuts
3 Cloves of garlic minced
Salt and Pepper to taste
Instructions
Place 2 cups of fresh basil leaves into the bottom of a food processor. Pack them down so that there is plenty of room for the rest of the ingredients.

Add ⅓ c. of pine nuts.

Place 3 cloves of minced garlic in the processor.

Sprinkle in ½ cup of Parmesan cheese.

Top the cheese with salt and pepper to taste.

Pour in ½ cup of sunflower oil.

Place the lid on the food processor, and blend for 3-5 minutes until you get the consistency you desire for your pesto. If your pesto seems too dry, you can add a bit more sunflower oil to the mixture.



Use immediately.

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Recipe Notes
You can also place the pesto into an airtight container and keep it in the fridge for up to a week, or the freezer for 3-4 weeks.

LOW-CARB CRUSTLESS TACO PIE

Our  Low-Carb Crustless Taco Pie makes an easy spicy dinner. It’s crustless, so not only is it low-carb, it’s also gluten-free and grain-free. This crustless quiche can work in low-carb, ketogenic, diabetic, gluten-free, Atkins, diabetic, and Banting diets.




THE RECIPE
This Low-Carb Crustless Taco Pie is a spicy crustless quiche. It’s loaded with ground beef that is spiced up with taco seasoning, green onions, cheese, and salsa. Top it with whatever you like on your tacos–sour cream, guacamole, diced tomatoes, chopped onions, or whatever else you love.

Low-Carb Crustless Taco Pie

This Low-Carb Crustless Taco Pie makes an easy spicy dinner. It's crustless, so not only is it low-carb, it's also gluten-free and grain-free. This crustless quiche can work in low-carb, ketogenic, diabetic, Atkins, diabetic, and Banting diets.

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Course Main Course

 Cuisine low-carb, Mexican

 Prep Time 10 minutes

 Cook Time 35 minutes

 Total Time 45 minutes

 Servings 8

Ingredients

1 pound ground beef preferably grass-fed

1 packet taco seasoning (be sure it is free of MSG, starches, and any additives)

3 green onions thinly sliced

1/4 cup salsa

1 cup Mexican blend cheese finely shredded, quantity divided

4 large eggs

2/3 cup heavy cream preferably grass-fed

1/2 teaspoon sea salt

Instructions

Preheat oven to 350º Fahrenheit. Prepare a 9" pie pan by greasing with butter or spraying with coconut oil.

Heat a large skillet over medium high heat. If your ground beef is low in fat or if your skillet is not well seasoned, you may want to spray the pan with coconut oil to prevent sticking. When skillet is hot, add ground beef, breaking up into small pieces with a spoon or spatula. Cook, stirring occasionally until browned. Drain beef and add taco seasoning and cook according to package instructions. Set aside and allow to cool while continuing with the next step.

In a medium mixing bowl, whisk together the eggs and heavy cream. Stir in the green onions, salsa, 3/4 cup of the cheese, and the salt.

Stir prepared taco meat into the egg mixture. Pour this mixture into the prepared pie pan. Sprinkle remaining cheese on top. 

Bake pie in preheated oven for 35-45 minutes or until the top is brown and the pie is set. Allow to cool for 5 minutes before serving. Serve with your favorite taco toppings such as salsa, sour cream, guacamole, sliced green onions, or whatever else you like!

Recipe Notes

Nutritional information does not include any toppings you choose to put on top.

Serving size: 1/8th of the pie

Per serving:

Calories: 258

Fat (g): 19

Carbs (g): 2

Fiber (g): 1

Protein (g): 18

Net carbs (g): 1

source:https://simplysohealthy.com/low-carb-crustless-taco-pie/

Keto Diet Menu: 7-Day Keto Meal Plan for Beginners

If you're looking for a diet to help you lose weight, burn fat, improve your health, there is a perfect diet called keto.

 You've probably heard of the keto diet, but maybe you aren’t sure what it is, how it works, or how to get started.

This 7-day keto diet sample meal plan is here to introduce you to the diet so you can see if it's for you. 

Before we get to it, let's backtrack a bit.

What Is Keto Diet?

The keto or ketogenic diet is a low-carb eating plan that puts your body into a state of ketosis. 

It's a state where the body uses fat as its primary source of fuel instead of carbohydrates. By unlocking the stored fat and using it as a fuel, you burn more fat and decrease your body fat.

To achieve this, the keto diet has you drastically cut carbs and increase healthy fats. 

In short, keto is a low-carb, high-fat diet with an adequate amount of protein.

To be more precise, when you are on the keto diet, your macros look something like this:


 

Fats =65-75% of your calories
Protein =  15-30% of your calories
Carbs = 5-10% of your calories
As extreme as this may seem, the keto diet has bee medically tested and proven beneficial for health. 

It has so far been linked to weight loss, reversing type 2 diabetes,  and managing blood sugar levels.

Since the keto diet menu follows a strict guideline, having a sample meal plan can make things easier. 

It takes the guesswork out of choosing which carbs are keto approved and which are not. 

It also removes the headache of thinking how much to eat to be in the state of ketosis. 

That's all built into this Keto Meal Plan.

It takes all keto restrictions and macro ratios and drives your body into ketosis and stay there. 

Just by following this, you can automatically put your body in the fat-burning zone a.k.a. ketosis. 

Here is a 7-day sample keto diet menu to get started on the keto diet and ignite your fat burning.

In conjunction with the keto diet menu, here is your "keto diet food list".

Keto Diet Food List

It'll be a handy guide for food shopping for the meals.

The following keto foods are part of this 7-day meal plan.

Protein: 
Grass-fed beef (organic preferred, eggs).
Fish and seafood (salmon, shrimps )
Dark meat chicken (organic preferred).
Bacon
Beef (organic preferred)
Tuna
Even though 75% of calories come from fat on the keto diet, you still need protein. Just make sure you consume them in moderation.

Oil and Fats:

Avocado oil
Coconut oil
Olive oil
Ghee butter
Butter
Heavy cream
Full-fat Greek yogurt
Cheese

Fruits and Veggies:
Avocado
Leafy greens (kale, spinach, bell pepper broccoli, lettuce, and arugula)
Celery
Asparagus
Cauliflower
Blackberries
Cilantro
Tomatoes
Bell peppers
Mushroom
Zucchini
Watercress

Nuts and Seeds:

Walnuts
Almonds
pecans
Brazil nuts
Macadamias
Hazelnuts
Almonds
pistachios
Pine nuts
cashews
Flax seeds
Chia seeds
Nut butter
Coconut chips

Dairy Products:

Cheddar cheese
Feta cheese
Other cheese of your choice
Beverages:
Water
Almond milk
Bone Broth
Plain tea
Black coffee
This is not a comprehensive keto diet food list. It just covers the foods in this 7-day meal plan.

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7-Day Keto Diet Menu Sample

Here's your 7-Day sample Keto Diet meal plan for weight loss. The key is to stay high-fat, low-carb, with a moderate amount of protein.

Day 1:

• Breakfast: Scrambled egg lettuce wrap with avocado and cilantro
• Snack: Nuts  Lunch: kale salad with grilled chicken with olive oil dressing. 
• Snack: bell pepper with guacamole   
• Dinner: Steak with cauliflower rice

Day 2:

• Breakfast: Baked egg in an avocado cup
• Snack: Macadamia nuts
• Lunch: Tuna salad with a side of green salad
• Snack: Sliced cheese or cold cut turkey roll-ups
• Dinner: Chinese Beef and broccoli

Day 3:

• Breakfast: Full-fat Greek yogurt topped with chia seeds and crushed walnuts
• Snack:  Turkey jerky (look for no added sugar type)
• Lunch: Cauliflower fried rice
• Snack: Sliced cheese 
• Dinner: Roast beef with sautéed mushroom and zucchini

Day 4:

• Breakfast: Blackberry protein shake with kale and almond butter  
• Snack: Zucchini parmesan chips
• Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
• Snack: Bacon deviled eggs
• Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus  

Day 5:

• Breakfast: Fried eggs with bacon and a side of greens.
• Snack: 1/2 cup coconut chips 
• Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad.
• Snack: Celery sticks dipped in almond butter.
• Dinner: Meatloaf on a bed of watercress salad

Day 6:

• Breakfast: Feta cheese and spinach omelet.
• Snack: Bacon wrapped asparagus.
• Lunch: Chicken wings with celery sticks.
• Snack: Cocoa Coconut milk smoothie  
• Dinner: Grilled chicken with bell peppers and tomatoes   

Day 7:

• Breakfast: Full-fat Greek yogurt with coconut chips and pumpkin seeds
• Snack: Cheese crisp
• Lunch: Chicken salad wraps
• Snack: Peanut butter fat bombs  
• Dinner: Grilled salmon with a side of cauliflower rice

Final Thoughts

The keto or ketogenic diet is great for people who are looking to lose weight and improve their health.

This sample 7-day keto diet plan is a great way to see if the diet is right for you.

But, as with any diet, you should always check with your doctor first before starting. 

If you're looking to burn fat, it's important that you incorporate some form of exercise with the diet.

In the comment below, let us know if you have any questions.

Good luck!

source:https://www.fitwirr.com/health/tips/keto-diet-menu