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5 Spooky Treats for your family and Friends!

Halloween is just around the corner and we found 5 great recipe ideas for you and your family to have a wonderfully and spooky Halloween. So check out these keto friendly and fun diet ideas. Some of them even add some extra keto and healthy treats to make these even more modern twist to an old recipe.

1 – Pumpkin Cheese Bars

Pumpkin Cheese Bars

1 – Pumpkin Cheesecake Bars   MACROS PER SERVING:
• 273 Calories
• 25g of Fat
• 4g of Protein
• 4.5g of Net Carbs Course: Dessert Serves 12 bars Prep Time 15 minutes Cook Time 40 minutes





  1. Preheat the oven to 350°F. Then, combine all the crust ingredients in a food processor and pulse until the pecans are a fine crumb texture. Don’t over process or you’ll end up with pecan butter!
  1. Line a 9×6-inch baking dish with parchment paper or wax paper. Then, let two sides spill over for easy removal. Press the crust into the dish, making one even layer. Bake for 12 minutes, then let cool.
  1. Meanwhile, using an electric hand mixer, beat the cream cheese and heavy cream until fully combined and even throughout. Then, add in the pumpkin puree, vanilla extract and liquid stevia and combine.
  1. Add in the erythritol, pumpkin pie spice, cinnamon and a pinch of salt and then combine.
  1. Then, add in one egg at a time, incorporating each egg before adding another.
  1. After the crust has cooled, pour the pumpkin cheesecake batter into the baking dish. Reduce the heat in the oven to 325°F and bake for 25-30 minutes. The middle of the pumpkin cheesecake should be slightly wobbly after baking. Refrigerate for 6 hours or, ideally, overnight.
  2. In order to make the frosting, mixing all the frosting ingredients then beat with an electric hand mixer until light and fluffy.
  1. Later frost the top of the cheesecake bars or add a dollop to each one after slicing. Enjoy!

2 – Pumpkin Churros with Cinnamon Chocolate Sauce


  1. Place chocolate chunks in a bowl. After heat cream in a small saucepan until bubbles form around edges. Later remove from heat and then pour over chocolate. Then let stand 5 minutes. Whisk until smooth and add 1/4 teaspoon vanilla. Set aside.
  1. Heat oil for frying in a 4-quart heavy saucepan or deep-fat fryer to 350 degrees.
  1. Combine water, pumpkin, butter, 1 1/4 teaspoon pumpkin pie spice and remaining 1/4 teaspoon vanilla in a 2-quart saucepan. Bringing the mixture to boiling. Add flour all at once, stirring vigorously with a wooden spoon until dough forms a good-sized ball. Later remove from heat and cool the mixture for 10 minutes.  Then add eggs, one at a time, stir after each addition.
  1. Then Spoon dough into a pastry or large resealable bag. Pipe 3-inch lengths of dough, 5 at a time, into hot oil. Fry for 3 to 5 minutes or until golden, turning once. Later remove with a slotted spoon; drain on paper towels.  After combine sugar and remaining 1/2 teaspoon pumpkin pie spice. While warm, toss churros in sugar mixture and then serve with chocolate sauce.

3 – Chocolate & Peanut butter Spider Cookies

Soft low carb peanut butter thumbprints filled with rich sugar-free chocolate ganache. All in the shape of a spider for Halloween. Kids love them and adults do too!

Course: Dessert

Cuisine: Dessert

Servings: 30 cookies

Calories: 98 kcal


Peanut Butter Thumbprints:

Chocolate Drizzle for legs:

Chocolate Ganache Filling:



  1. Preheat oven to 325F and line a large baking sheet with parchment or a silicone liner.
  2. In a medium bowl, whisk together the peanut flour, baking soda and salt. In a large bowl, beat butter and peanut butter until smooth. Beat in sweetener until well combined, then beat in egg, vanilla extract, and stevia extract.
  3. Roll dough into 1 inch balls and place 2 inches apart on baking sheet (you should get about 30 balls). Flatten slightly with the palm of your hand and then create a well in the center of each with your thumb (you may need to wet your hands a few times).
  4. Bake 12 to 16 minutes, until puffed and just golden brown and barely set. They will still be very soft. Remove from oven. Use the end of a wooden spoon or other blunt, round kitchen implement to gently re-do the wells in the center of each cookie. Let cool completely.

Chocolate Drizzle:

  1. Place chopped chocolate in a microwave-safe bowl. Heat on high for 30 second increments, stirring in between, until melted and smooth.
  2. Cut the very tip of the corner of a Ziploc bag. Place chocolate in bag and drizzle four lines across each cookie.

Chocolate Ganache Filling:

  1. In a small saucepan over medium heat, bring cream and sweetener to just a simmer, stirring to combine.
  2. Remove from heat and add chopped chocolate. Let sit 5 minutes until chocolate is melted, then whisk to combine. Add vanilla and whisk until smooth.
  3. Dollop about 1 to 2 tsp ganache into the well of each cookie, taking care not to overflow the well. Let cool 20 minutes before adding candy monster eyes, if using.

4 – Halloween Sugar Cookies Low carb and Gluten-Free

Halloween Sugar Cookies Low carb and Gluten-Free

Prep Time

45 mins

Cook Time

14 mins

Chill Time

1 hr

Total Time

2 hrs

Easily the best keto sugar cookies you will ever make. This cut out sugar cookie recipe produces sturdy but tender cookies that stand up to your favorite sugar-free frosting and decorations. Perfect for any holiday or event, and so fun to decorate!

Course: Dessert

Cuisine: American

Keyword: cut out sugar cookies, keto sugar cookies

Servings: 12 servings

Calories: 177 kcal



2 cups almond flour

2 tbsp coconut flour (can also use oat fiber)

¼ tsp salt

6 tbsp butter softened

½ cup Swerve Sweetener granular

1 large egg

½ tsp vanilla extract

Royal Icing:

1/2 cup powdered Swerve Sweetener

1/2 cup powdered BochaSweet (or powdered xylitol)

1 tbsp egg white powder

4 to 6 tbsp Water room temperature

1/2 tsp vanilla extract

Natural food coloring

Halloween Cut-Out Sugar Cookies Low carb and Gluten-Free


  1. For the cookies, in a medium bowl, whisk together almond flour, oat flour, xanthan gum and salt.
  2. In a large bowl, beat butter and erythritol until creamy. Beat in the egg and vanilla extract, and then beat in almond flour mixture until dough comes together.
  3. Turn out dough onto a large piece of parchment paper. Pat into a rough circle and then top with another piece of parchment. Roll out to about 1/3-inch thickness. Place on a cookie sheet and chill in refrigerator for at least an hour.
  4. Preheat oven to 325F and line another baking sheet with parchment. Using pumpkin-shaped cookie cutter, cut out cookies and lift carefully with a small, offset spatula or knife. Place cookies at least 1 inch apart on prepared baking sheet. 

5- Pumpkin Spice Jacked Keto Coffee

This will make anyone jacked with all of the great natural and high-quality ingredients.


  1. – Brew your favorite Coffee  
  • – Add some grass feed butter
  • –  Add sugar free syrup
  • – Then add some MCT oil powder
  • – Then add grass fed collagen peptides

Adding these extra healthy supplements into your bake goods your treats are much more keto friendly and also have some other great nutrients to make you feel better than your average tasty treat. Put a movie on and start cooking these great spooky treats for the Halloween season.

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How to Choose the Best Keto Meal Delivery Service: Your Complete Guide

Are you health conscious, too busy to prepare meals, and do not like ordering the high carb fast food?

Worry no more. Keto Meal Delivery Service providers have a solution to your problems. They are affordable and convenient. The providers deal with local suppliers and farmers. And will supply you healthy meals at affordable rates.

There is nothing better to fill your empty stomach than a delicious keto diet. It is nutritious and increases your energy levels. Ketogenic diet enables the body to enter a state of ketosis by burning fat instead of glucose.

See the following articles for more “Keto Meal Delivery”

Why Keto Meal Delivery Service?

Meal delivery service providers take care of your troubles with grocery shopping. They also provide you with a solution to meal options. This is a convenient way of learning different cooking seasonings and techniques.

There are several keto meal delivery services. They give you the freedom of choosing already prepared meals. You also have the option of selecting your favorite ingredients to prepare your meals.

Are you considering a meal delivery service? This is the most convenient way of eating a nutritious meal. But with the wide variety of providers, finding the best one is quite tricky for consumers.

keto chicken and zucchini pasta

How to Choose the Best Keto Meal Delivery Service Your Complete Guide

Choose the right one can be confusing. Check out this checklist to learn how to choose the best keto meal delivery service.

1. Ingredients

Enterprising keto meal delivery services provide delicious and healthy meals at your door. But some providers serve low-carb meals that are not 100% keto. Such meals leave you tired and without enough energy. It is crucial to choose a provider who uses quality ingredients in their meals.

When ordering frozen ingredients, check to ensure that they are fresh. Research the source of ingredients. Ensure they are not GMO and do not contain chemicals, antibiotics, or hormones. More so, check for nutrition information and calorie count.

2. Price

Consider your budget and payment plan and analyze your meal plan price. Does the provider need a monthly or weekly subscription? Are they affordable?

The best meal delivery service providers have flexible payment plans. Some allow straightforward payment and pause of subscription.

Take into account the cost of the ingredients in the local market and serving size. Although some brands seem less pricey, they provide small serving sizes.

3. Meal Variety

Meal variety reduces boredom. Keto meal plans focus on providing the right protein dosage and healthy fats. The meals consist of meat and vegetables or vegetarian diet.

The best meal delivery service has a diverse menu so that you can vary dinner options. There should be food information and cooking options. Check the calories and macronutrients to ensure they meet your recommended daily dietary needs.

Do they offer your favorite meals?

Choose a keto meal delivery service with variety. Consider the kind of meals they are likely to provide at your door each week. Preview the menu to get an idea of the expected meals. You should find something close to your favorite meal.

4. Delivery

Identifying the best meal delivery service provider is a crucial step. Check and confirm whether they deliver in your area.

Choose providers that within the shortest time possible. This guarantees the freshness of meals and ingredients. The ability to choose your dinners for every week makes keto meal prep an easier and enjoyable process.

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What are your Expectations of the Food Delivery Services?

Do you want to improve your cooking skills using keto meal plan recipes? Do you want already prepared meals that need microwaving?

Are you seeking quick to prepare but healthy meals? Do you have specific dietary needs like gluten-free, vegan, or to lose weight?

Narrow down your options and identify the best meal delivery service. You also have the choice of ordering for precooked meals or ingredients to make your keto dinner.

The Amount of Food Needed

Consider the amount of food you need every week. Some meal delivery services provide you with a week’s supply of ingredients. Others offer keto dinners for one to two servings.

Do you have a large family and need large portions? Find keto meal service providers that cater to your needs.

Check your weekly meal consumption. Some providers deliver a keto meal plan for a week while others offer a variety of options. Determine if you only need keto dinners or other meals. Choose a service that allows you to pick your preferred options.

Struggling with Preparing Healthy Meals?

Are you new to cooking or experiencing problems in making healthy meals? Consider keto meal service delivery. There are many options available. But this makes it difficult to choose a food delivery service that meets your personal needs.

Meal delivery services are a convenient option. They enable you to consume healthy diets at an affordable rate. Ensure that the meal plan is suitable for your health and diet needs before making an order. Always check out the terms and conditions of a provider before signing up.

The beauty of a Keto meal plan is that you can customize your meals. They are also accessible, affordable, and helps you keep in ketosis. You can switch to a keto diet with the help of delivery services.

Should I Consider Keto Meal Delivery Services?

Nothing beats the pleasure of getting already prepared meals and assorted ingredients. They are convenient and affordable. You should give keto meal delivery services a shot. They ensure that you are supplied with freshly pre-prepared and frozen meals. They deliver to your door, saving you the hours spent on purchasing ingredients.

Everyone planning to consume a ketogenic diet needs guidance in selecting easy keto meals and reliable meal delivery services.

Check out our meal plans and menus and order your keto meal.

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17 Easy Keto Lunch Ideas

Finding delicious and easy keto friendly lunches that keep you full and committed to the keto diet can be a challenge. And tracking fat and protein percentages and net carbs can be time consuming enough to make keto meal prep daunting. Thankfully, we’ve taken some time to pull together some easy keto lunch ideas that’ll help you stay full, motivated, and dedicated to the ketogenic diet. With a little bit of planning ahead, keto meal prep can be simple and exciting. Here are 17 keto friendly recipes to help you on your journey to ketosis.

See the following articles for more “Keto Meal Ideas”

1. Keto Chicken Enchilada Bowls

If you’re looking for an unbelievably simple, yet decadent Mexican dish, a Keto Chicken Enchilada Bowl will be right up your alley when it comes to easy keto meals. 5 minutes of prep and a quick 20 minutes of cooking in the Instant Pot make it easy to prep this meal the night before at the drop of a hat. The great thing about this number is that you can cook it very rapidly with your Instant Pot, or just set it in the Crockpot and forget it and it’ll be ready in a few hours. Simply combine chicken, enchilada sauce, chiles, and onions. All that’s left after cooking is to shred the chicken and then add cauliflower rice and the toppings of your choice. These may include cheese, avocado, jalapeño, and sour cream.

2. Keto Salad

The best keto salad is much more than just leafy greens. In fact, an effective keto salad simply uses the greens as a vehicle to deliver other high-fat ingredients to your mouth. This particular keto salad includes dark leafy greens, cherry tomatoes, and broccolini, but also a whole avocado, generous shavings of Emmental cheese, and a high-fat caesar dressing brimming with avocado oil. You’ll find the salad fills you up and gives you plenty of fat. It’s simple to pack the ingredients and then assemble your salad at work. Simply pack up the different ingredients the night before, and you’ll be ready to go.

3. Keto Cauliflower Mac and Cheese

If you’re missing your old friend, Mac and Cheese, then this keto friendly rendition of the classic comfort food is for you. Keto Cauliflower Mac and Cheese embodies everything you love about Macaroni and Cheese, without the carbs. Swap out the macaroni in favor of cauliflower, and you’re on your way. Start by crisping up the riced cauliflower and minced chives in a skillet and then add to that a cup of table cream, an ounce of whipped cream cheese, and 2 cups of cheddar. Throw it in the oven to broil and you’ll have a keto friendly comfort dish you can easily heat up and have all week.

4. Keto Crab Cakes with Lemon Sour Cream Dip

Keto crab cakes are a delicious, high-fat and low-carb treat that make our list of easy keto lunch ideas. Eggs, garlic powder, dill, spring onions, dijon mustard, and worcestershire sauce pair with cooked crab meat to make the savory patties. Simply cook each cake in coconut oil on a stovetop skillet for about 3 minutes on each side, and your crab cakes are ready to eat. For an irresistible creamy dipping sauce, combine mayonnaise, sour cream, lemon zest, lemon juice, and some more dill.

5. Turmeric and Kale Soup with Ground Lamb

Turmeric and Kale SoupIf you’re in the mood for a nice warm soup on a rainy day, this Turmeric and Kale Soup with Ground Lamb is sure to hit the spot. Chock-full of beef bone broth and ground lamb, this hearty soup also contains coconut oil and fresh garlic, and small quantities of turmeric, cilantro, kale, cinnamon, coriander, and ginger. Garnish the soup with a few lemon slices, and you have a flavorful keto friendly soup that not only fills you up, but also boosts your immune system.

6. Keto Crescent Dogs

Keto Crescent Dogs

Perfect for game day, Keto Crescent Dogs are family-friendly, incredibly delicious, and loaded with fat. Think of them like pigs in a blanket, keto style. Create a delicious dough with mozzarella, cream cheese, egg, and almond flour. Cut the dough into strips and wrap each strip around one of your all-beef hot dogs. Throw them in the oven for 20 to 30 minutes and pull them out right before opening kickoff for an amazing lunch.

7. Real Texas Chili

If you’re just dying for some piping hot chili, this mouth-watering keto-adapted version of Real Texas Chili will have you begging for more. The dish pairs 100% grass-fed beef with onions, red and green bell peppers and beef stock, and includes rich spices like coriander, paprika, and chili powder. With mixed-in riced cauliflower and Oaxaca cheese, this Chili takes big taste to a whole new level. The best part about this dish, is that Ketoned Bodies will deliver it right to your door.

8. Fried Cabbage With Crispy Bacon

Keto fried cabbage with crispy baconLightning fast prep and cook time make Fried Cabbage With Crispy Bacon a fan favorite from among all the keto lunch ideas we’ve compiled. Simply chop cabbage and bacon into small pieces, fry the bacon in a skillet, and then add in cabbage, butter and seasoning, and voila! Healthy, quick, and bursting with fat and flavor, this dish is sure to satisfy.

9. Beef Fa-Keto Platter

This meal is another Mexican dish that’s simply loaded with flavor. Made with 100% grass-fed tri-tip beef, this meal also includes specially-seasoned cauliflower rice, sautéed onions and peppers, and plenty of Mexican spices. With pico composed of tomatoes, serrano peppers, cilantro, cumin, lime juice, and black pepper, the flavors of this dish jump right out at you.

10. Easy Keto Swedish Meatballs

If you like those scrumptious little meatballs at IKEA, then you’ll love these. This Easy Keto Swedish Meatballs recipe is low-carb, gluten-free, and brimming with fat. These meatballs are perfect for the whole family and their fairly easy to make right at home. Mix ground pork and ground chuck, with an egg and salt and pepper. Instead of bread crumbs, use finely grated zucchini to add texture to the meatballs. Roll them and cook them on the stove top in butter. Next, pour a mixture of chicken broth, mustard, and cream over the top and simmer for 5 or 10 minutes. These meatballs go well with cauliflower rice.

11. Keto BLT With Oopsie Bread

Keto BLT with cloud breadCraving a sandwich, but don’t want all the carbs that come with bread? Try a Keto BLT With Oopsie Bread. To make Oopsie Bread, start by separating egg yolks from egg whites. Beat the egg whites with salt until they become very stiff. To the egg yolks, add cream cheese. You can also add psyllium seed husk and baking powder if you’d like. Once the two mixtures are respectively mixed and ready, fold the egg whites into the yolk mixture. Bake 8 small Oopsies at a time. To make your BLT, fry up some bacon, cut some heirloom tomatoes, fresh lettuce, and basil. Spread some mayo on your Oopsie bread, put together your sandwich, and enjoy!

12. Jerk Pulled Pork Topped With Mango Salsa

The pork is slow-cooked for more than 12 hours, and the mango salsa features mangoes, red peppers, cilantro, lime, garlic, and avocado oil. The meat and salsa sit on a bed of red and green cabbage mixed with bacon, and topped with Oaxaca cheese. If you are craving a scrumptious, vibrant tropical variation of pulled pork, this dish is one you’ll definitely want to try.

13. Keto Twice Baked Cauliflower Casserole

Cheese is the name of the game when it comes to this dish. This Keto Twice Baked Cauliflower Casserole is loaded with a number of decadent, fatty ingredients including full fat cream cheese, sour cream, parmesan cheese, and cheddar cheese. Pair these wonderful ingredients with bacon, and you’ll be going keto crazy. Incorporate garlic, green onions, and heavy whipping cream to make the dish even more heavenly.

14. Keto Tuna Salad With Boiled Eggs

tuna salad

Fresh and delicious, this Keto Tuna Salad With Boiled Eggs is a great little number to add to your arsenal of keto lunch ideas. Celery, scallions, tuna, lemon, mayo, and mustard are mixed with tuna to make a zingy salad. Hard boiled eggs seasoned with pepper are also included on top of romaine lettuce. The whole thing is then drizzled with olive oil. This all makes for a quick, light, and tasty keto meal.

15. Steamed Mussels With Piri Piri


If you’re looking for a dish with some Latin American flavor, this Steamed Mussels With Piri Piri recipe features a chimichurri-style sauce made with red onions, parsley, red wine vinegar, garlic, jalapeño, crushed red pepper, and olive oil. Steam the mussels in white wine and water and top them with the Piri Piri sauce for a unique high-fat and low carb meal.

16. Cashew Beef and Broccoli

Take your typical Chinese takeout to new keto friendly heights with 100% grass-fed beef seasoned with sea salt, coriander, paprika, turmeric, and garlic. Along with broccoli florets, and beef, this Cashew Beef and Broccoli also includes bacon, cashew sauce, sherry vinegar, almonds, and coconut. Someone from Ketoned Bodies is happy to deliver this dish right to you as part of one of our easy keto meal plans.

17. Low-Carb Keto Steak with Blue Cheese Onion Cream Sauce

Grilled Ribeye Steak with Onion-Blue Cheese SauceA nice juicy steak is the perfect lunch option to keep you full all day. This Low-Carb Keto Steak With Blue Cheese Onion Cream Sauce will have your mouth watering throughout the whole cooking process. Cook up some Ribeyes in butter until they are medium rare. Next, saute some onions in a generous amount of butter. Reduce them to a simmer and pour in some heavy cream. Melt in some blue cheese. Pour a generous portion of the sauce over the steak when serving.

Wanna Try Organic & Grass-fed Keto Meals?

The ketogenic diet can be incredibly rewarding, but the beginning of your journey can certainly be an adjustment. Planning healthy keto meals can take some extra diligence, but hopefully, the next time lunch meal prep comes around, you’ll have a good place to turn for some easy keto lunch ideas.

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Some of these dishes are available through the Ketoned Bodies’ delivery service. If you are busy to do your keto meal plan by yourself, check out Ketoned Bodies’ organic & sustainably sourced pre-made keto meals that will be shipped to your door. Just heat them up and eat! Also, be sure to check out why our ECO-friendly keto meals are different.

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7 Reasons Why You Should Consider Getting Keto Meal Delivery

Avocado, salmon, fried eggs and arugula

Congratulations, you took the leap and went keto! But, you probably didn’t realize just how much time it’d involve to shop for, prepare, plan, and cook your keto meals. 

Your life is busy enough without having to worry about all the things that come with following a keto diet! Before you freak out, there are ways around this. Have you heard of keto meal delivery services?  

You can literally get keto meals delivered right to your door! No planning, no cooking.  Just heat and enjoy!

Before you go to the grocery store to buy next week’s keto meals, you should read the 7 reasons why you should consider getting keto meal delivery. It may change your life!  

See the following articles for more “Keto Meal Delivery”

1. Fast, Easy Cooking

Frozen keto meals are delivered right to your door, which makes cooking quick and easy. You can have fully cooked meals that could take you hours to prep and make, reheated in less than 10 minutes.

2. Try New Dishes 

Since the high-fat, low-carb diet is so strict, it may be tough to make creative dishes in the kitchen. When you sign up for keto meal delivery, you can try as many dishes as the delivery service offers. 

Here is a list of popular keto meals to choose from each time you order from Ketoned Meals

3. Affordable

If you were to make a meatloaf dinner for you and your family, it could cost a pretty penny. But, when you order it from Ketoned Bodies, you can get it for $15.95.



4. Get Clean, Real Food 

One of the most unique parts about getting food from Ketoned Bodies, is they only use clean meat and eggs from farms practicing Regenerative Agriculture like PolyFace Farms. With Ketoned Bodies you can be confident about what’s going into your body and you can feel good about the positive impact on the environment! 

5. Avoid the Grocery Store 

Are you someone who hates to shop? Well, with keto meal delivery, you never have to step into a grocery store again! You order exactly what you want from the website and your food is delivered right to your door. It makes following a ketogenic meal plan easier than ever. 

6. Save the Planet 

We only deliver keto meals that have ingredients that were produced ecologically instead of industrially.  Always remember only food that regenerates the environment will regenerate your body. By putting the planet first, we put ourselves first, also.  Know your choice of keto meal delivery is a good one with Ketoned Bodies. 

7. Allergies? No Problem! 

There is no gluten, added sugar, or preservatives of any kind that can be found in our keto meals. 

But, you can find a range of keto meal packages to order from or even just try out one meal for under $15. 

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Regenerative Agriculture Keto Meals Are Available Nation-Wide in 3 Easy Steps!

Step 1: Order Highly Effective Keto Meals Online

Conveniently select the keto-friendly meals you want from the menu and complete your purchase and your amazing and powerful meals will be on their way to you. All meals are keto-approved so you can browse and order with confidence.

Step 2: Receive Powerful Frozen Keto Meals Delivered

No preparation necessary, with frozen keto meals delivered right to your door. Our delicious and keto meals come fully prepared and are stored in either the refrigerator or freezer. Our prepared ketogenic meals come in microwave and oven safe containers and make reheating as simple as can be.

Step 3: Heat, Eat And Enjoy

This is what keto diet and low-carb meal delivery is all about. Enjoy your Keto meals with ease and know you are taking care of yourself and the planet.

About Us 

Ketoned Bodies is the Nation’s first and only Regenerative Agriculture Meal Delivery Service, where ingredients matter just as much as macros, and the health of the planet matters as much as the health of humanity.

It’s nice to know what you’re putting into your body and the impact what you’re putting in your body has on the planet. We’re committed to you and your health, and to prove it, we’re starting an accountability system where we’ll be posting our cooked meals each week, showing all the ingredients we use in our food and proving where we get them by posting our invoices.  Others make claims to use such ingredients while we prove it. 

If you’re currently eating a keto diet and want to save time on preparing your meals, sign up with us today for quick delivery, quality ingredients, and delicious meals.

Order today and have your keto meals delivered right to your door! Order now at

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A Keto Meal Plan for Your First Month

 If you’re just starting out with the keto diet, you’ll need to know which foods to buy and prepare. Here’s a keto meal plan for your first month on the diet.

If you’re new to the keto diet, it must be overwhelming to know exactly how to prepare your meals.

In order to succeed and get the most out of this diet, you need to be prepared and informed. Having a proper keto meal plan is key to get through this diet.

Continue reading to learn more about the keto diet and what to eat for the first month.

Let’s get dieting.

What is Keto or Ketogenic?

You might have heard the term keto around and want to know how to get on this diet. How does it all work?

Before you start on a keto meal plan, you should understand the science behind it.

It’s called the keto or ketogenic diet because its derived from the molecules your body produces called ketones.

Your body gives out ketones as an energy alternative if you’re ever out of blood sugar (glucose) and need a boost of energy.

The production of ketones is higher if you eat few carbs and moderate amounts of protein.

Your liver produces ketones from fat. The ketones will fuel your body and brain with energy derived from ketones.

Your brain, especially, is an organ that consumes lots of energy. However, the brain needs glucose or ketones to run, but not fat.

Once you start a keto meal plan, your body will use mainly fat as energy supply. The end result is weight loss since glucose will be low and fat burning will happen around the clock.

Your body will access the fat stores and turn them into energy and you will watch as the lbs disappear from your body.

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Who Should Avoid Keto?

Like any other diet, a keto meal plan might not be for everyone. There are always risks associated a diet plan if you suffer from a few health conditions.

While this diet is safe for most people, a few other should consider consulting a doctor before.

People suffering from type 2 diabetes, for example, have been known from benefiting from a keto meal plan. The plan helps them control and improve blood sugar levels.

Consult your doctor if you’re on medication for high blood pressure. Also, talk to your doctor if you’re breastfeeding.

What Can You Eat?

Knowing exactly what you can eat while you’re on a keto meal plan will help you plan your meals and set you up for success.


You can eat unprocessed meats while on a keto diet. It’s preferable if you can eat organic and grass-fed meat.

However, keep in mind this is a high-fat diet, not high protein. You don’t have to eat huge amounts of protein, otherwise, your body will turn the excess protein into glucose and you’ll plateau the weight loss.

Stick to a normal amount of meat.

Stir away from processed cuts of meats such as sausages, meatballs, and cold cuts since they could have added carbs.

Fish & Seafood

You can enjoy all the seafood and fish you want. Salmon, especially, is great because it’s rich in fatty acids.

Make sure you avoid breading it and eat it as fresh as possible.


Eggs are a great thing to eat while on a keto meal plan. If you’re worried about cholesterol, try to limit yourself to a certain amount per day.

Natural Fat

You’ll want fat to be a big part of your keto meal plan. Aside from eating it from meat sources, you can also get it from butter, coconut fat, and olive oil.

Vegetables that Grow Above Ground

Try to stick to only eating vegetables that grow above ground, especially leafy and green veggies. For example, Zucchini, broccoli, cabbage, cauliflower, and avocado are all good.

High-fat Dairy

Try to incorporate high-fat dairy into your diet such as cheese and butter. But eat high-fat yogurts in moderation.

Make sure you avoid low-fat yogurts as they often contain added sugar. Milk is also not recommended due to the high grams of carbs.


You can have nuts in moderation, but when you have them as snacks because you can eat way more than what you need.

Not all nuts are created equal, try to stay clear of cashews if you can help it as they contain high carbs. Instead, go for macadamia nuts or pecans.


You can have berried in moderation. Incorporate berries into keto friendly desserts.


You should drink lots of water. If you don’t like to drink plain water you can drink sparkling water also.

What to Avoid?

If you want to get the most out of your keto meal plan, then you must also know what foods to avoid.


You’ll want to stay away from added sugars at all cost because they will interrupt your weight loss if you’re on a keto meal plan.

Stay away from these:

  • Soft drinks & sports drinks
  • Candy
  • Chocolate
  • Cakes & pastries
  • ice cream
  • breakfast cereals


Stay clear of starch such as pasta, bread, fries, chips and similar items. Also, you shouldn’t eat whole grain products as they are still not permitted.

You might also want to stay clear of legumes such as lentils and beans due to the high carb content.

Eat root vegetables in moderation, unless you’re going extremely on carbs.


Avoid fruits altogether as they have high amounts of sugar. You can have a fruit every once in a while.

Calories and Macros

If you’re wondering if you should be counting, the answer is yes. You’d be surprised how many carbs and sugar sneak into our diet without us noticing.

Counting calories not only makes you accountable, but it helps you stay on track of what you eat.

Counting calories and macros go hand in hand. Macros refer to the big 3 macronutrients which are protein, fats, and carbs.

There are various tools you can use to calculate your macros or count your calories when you begin a keto meal plan.

Applications such as MyFitness Pal allows you to keep track of what you’re eating and how many macros.

There is no specific way to do this as more people need different calories depending on their goals. The best option is to get something customized to your needs.

For example, a woman might need to eat 1500 calories a day. This is broken down into 136 grams of fat, 20 grams of carbs, and 74 grams of protein.

Week 1

When you begin this diet, it might seem difficult to figure your how to structure your keto meal plan. The best thing to do it take it week by week but keep it simple yet, creative.


Start with a beginner and familiar keto breakfast — fried eggs.

Remember, you’ll want to have a good amount of fat to fry your eggs. You can either add butter or coconut oil to the frying pan to ensure you get enough fat.

Serve your fried eggs with a side of veggies, for example, fresh arugula seasoned with salt and pepper.

You can make eggs the first-week using different combinations while keeping it simple, for example:

  • Omelet with goat cheese
  • Scrambled eggs with a side of avocado slices
  • Egg scrambler with smoked salmon topped with avocado
  • Classic fried eggs and bacon


If you work during the week, it might be easier for you to create a keto meal plan for the entire week. That way you can grab your packed lunch and head to work.

Salads are great because you can put together into mason jars grab them and go.

  • Keto Caesar salad
  • BLT salad with chicken
  • Warm kale, avocado, and goat cheese


Your first week on the keto meal plan, you might want to keep your dinners simple until you’re more familiar with what you want to eat. Make sure you make all of your meals with butter or coconut oil.

  • Make some keto ground beef and add a side of green beans
  • Pulled pork served with cherry tomatoes over fresh arugula
  • Keto meatballs over sauteed veggies
  • Fried salmon with a side of asparagus
  • Shrimp over cauliflower rice

Week 2

During the second week, you will be more familiar with which foods you like and perhaps you’ll be ready to try some new recipes.


You can spice up your breakfast by making meals with a few more ingredients than before to your keto meal plan

Try a keto mushroom omelet. You will need eggs, butter, about an oz of shredded cheese, 3 small mushrooms, and salt and pepper to taste

  • Make some Mexican scrambled eggs with some jalapenos, scallions, and tomatoes.
  • Hard boil eggs and eat them with a side of asparagus and mayonnaise
  • Since you have boiled eggs, why not make some deviled eggs topped with a shrimp.
  • Try an omelet with cheese, green bell pepper, ham, and heavy whipping cream


  • Instead of potatoes, try zucchini loaded skins with bacon and cheddar
  • Serving of keto chicken wings with a side of broccoli
  • Letucce meat tacos topped with guacamole
  • Keto Asian beef salad
  • No-bread bacon keto burgers


Week 3

By week 3 you might have mastered your keto meal plan. It’s time to try more daring recipes and also mix it up so you don’t feel overwhelmed by the same flavors.


Give deviled eggs a twist and make them with avocado and top them off with some bacon. Simply hard boil the eggs, mix in the yolks with avocado season with salt and pepper. Fill the eggs with the mixture, and top off with some bacon.

  • Try a breadless breakfast sandwich: eggs over easy will be the “bread” and the filling you can use smokes deli ham and provolone cheese
  • Try a keto Croque Monsieur
  • To get a break from eggs, try some keto pancakes.
  • Seafood omelet


  • Sausage zucchini boats topped with cheddar cheese
  • Cucumber greek salad wraps
  • Keto Caprese salad
  • Salmon patties and broccoli
  • Avocado and tuna bites


Week 4

Once in week 4, you have the option of continuing to try new recipes or get back to basics. You’re an expert by now on what works well with your body.


It’s time to get creative in week four with your breakfast.

Start with keto muffins. If it helps, you can pretend you’re baking cupcakes.

  • You will need a muffin baking tray, eggs, chorizo or salami, shredded cheese, and salt and pepper.
  • Add a little variety with Keto coconut porridge
  • Make a keto spinach frittata
  • Smoked salmon, asparagus, and top it off with sour creme
  • Sliced turkey with a side of avocado and crisp lettuce


  • Broccoli chicken zucchini boats topped with cheddar cheese
  • Cajun shrimp kebabs over mashed cauliflower
  • Philly cheesesteaks without the bread on lettuce or portobello mushrooms
  • Tacos on a cheese taco shell
  • Keto buffalo chicken wings



While on a Keto meal plan, you might feel happier if you’re allowed to snack.

Here are some Keto approved snacks you can mix and match throughout the week:

  • Beef jerky — make sure you read the label for hidden carbs
  • Cold cuts and cheese roll-ups
  • Pork rinds
  • Pickle tuna boats
  • deviled eggs
  • Guacamole — to use as dip with veggies
  • Zucchini chips
  • Nuts
  • Nut butter
  • Keto coffee
  • Dark chocolate
  • Keto meatball bites
  • Seaweed crackers
  • Baked brie cheese
  • Berries and heavy whipping cream

Try this Keto Meal Plan

With this meal plan, you’ll be able to kick-start the first month of your keto diet. You’ll understand exactly how the diet works and how it will make you burn fat and feel great.

Ready to try a keto diet, but cooking is not your favorite thing? No problem.

Ketoned Bodies is here to help. Click to learn how it works and browse our organic and sustainable keto menu.