Written By Kaleigh Lutz
Grass-grazed raw butter may be one of the healthiest dairy products on a ketogenic diet menu. Grass-grazed raw butter is basically pure raw fat; it has zero carbs, zero sugars and zero grams of protein. As you can see, most of butters' fat is saturated. If you're on a ketogenic diet, you probably already know that saturated fat is healthy. RAW FAT is even better!
When it comes to dairy, choosing products that are full-fat instead of low-fat or fat-free is preferred. Grass-grazed raw butter, Grass-grazed raw cheese and Grass-grazed raw cream from grass-grazed cows is not only more nutritious, but people who consume full-fat dairy products have a reduced likelihood of being overweight or obese.
These foods contain vitamins A, D, E and K, essential fatty acids like omega-3s and CLAs. These nutrients are anti-inflammatory, balance insulin levels, increase metabolism, support digestive health and gives detoxification pathways a jump start so that you can burn fat more efficiently.
Raw Grass-grazed butter, cheese or cream are some of the best foods to eat on a ketogenic diet.
You should base the majority of your meals around these foods:
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish: Such as salmon, trout, tuna and mackerel.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-grazed when possible. (RAW is best)
Cheese: Unprocessed raw cheese (cheddar, blue cheese or mozzarella). (RAW is best)
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Condiments: You can use salt, pepper and various healthy herbs and spices.
Here is a sample ketogenic diet meal plan for one week:
Monday
Breakfast: Bacon, eggs, tomatoes, topped with raw shredded cheese.
Lunch: Chicken salad with olive oil and feta cheese.
Dinner: Salmon with asparagus cooked in raw, grass grazed butter.
Suggested to have Whole Raw Milk daily.
Tuesday
Breakfast: Egg, tomato, basil and raw cheese omelet.
Lunch: A ketogenic raw milkshake using Whole Raw Milk.
Dinner: Meatballs, raw cheese and vegetables.
Suggested to have Whole Raw Milk daily.
Wednesday
Breakfast: A ketogenic raw milkshake using Whole Raw Milk .
Lunch: Shrimp salad with olive oil and avocado.
Dinner: Pork chops with raw cheese , broccoli and salad.
Suggested to haveWhole Raw Milk daily.
Thursday
Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
Lunch: A handful of nuts and celery sticks with guacamole and salsa.
Dinner: Chicken stuffed with pesto and raw cheese , along with vegetables.
Suggested to haveWhole Raw Milk daily.
Friday
Breakfast: Sugar-free raw whole kefir with peanut butter, and cocoa powder. (Vanilla Raw Kefir is also AMAZING)
Lunch: Beef stir-fry cooked in coconut oil or grass grazed raw butter with vegetables.
Dinner: Bun-less burger with bacon, egg andraw cheese
Suggested to haveWhole Raw Milk daily.
Saturday
Breakfast: Ham and raw shredded cheese omelet with vegetables.
Lunch: Ham and raw cheese slices with nuts.
Dinner: White fish, egg, and spinach cooked in grass-grazed raw butter.
Suggested to haveWhole Raw Milk daily.
Sunday
Breakfast: Fried eggs with bacon and mushrooms.
Lunch: Burger with salsa, raw cheese, and guacamole.
Dinner: Steak and eggs with a side salad.
Suggested to haveWhole Raw Milk daily.
*Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.
Helpful List of Foods to Avoid
Any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
Fruit: All fruit, except small portions of berries like strawberries.
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products: These are highly processed and often high in carbs.
Some condiments or sauces: These often contain sugar and unhealthy fat.
Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
