Keto is a way of eating that keeps carbohydrates very low – commonly described as about 20–50 g of net carbs a day – and builds meals around protein, vegetables that grow above ground, and enough fat to make food satisfying. For a cook, that means changing one part of the plate, not the whole kitchen: the rice, potatoes, bread and pasta step aside, and everything else stays. This guide covers what to cook, what to shop for, how to plan a first week, and the mistakes that trip most beginners up.
This article is general cooking information, not medical advice. Very-low-carb eating is not suitable for everyone, so please read the section on whether it is right for you before you start.
What keto actually means in the kitchen
On a ketogenic diet, carbohydrate intake is kept low enough that the body relies more on fat for fuel. You do not need to understand the biochemistry to cook well for it. What matters in the kitchen is simpler: most of your carbohydrate normally comes from starches and sugars, so those are the foods you reduce.
Net carbs, and why labels differ
"Net carbs" usually means total carbohydrate minus fibre, since fibre is not digested in the same way. One thing catches out a lot of international readers: in the UK and EU, the "carbohydrate" line on a label already excludes fibre, while in the US and Canada "total carbohydrate" includes it. So a UK label is already close to a net figure, and an American one needs the fibre subtracted. Check which kind of label you are reading before you do any sums.
Keto or simply low-carb?
Keto sits at the strict end. A more relaxed low-carb approach allows more carbohydrate, often from extra vegetables, berries, dairy and the occasional pulse. Many people find low-carb easier to live with, and the cooking is almost identical. If you are unsure, start there and adjust.
Before you start: is it right for you?
Very-low-carb diets are not suitable for everyone. They are generally not recommended during pregnancy or breastfeeding, and they need medical supervision for anyone taking medication for diabetes or blood pressure, anyone with kidney, liver or pancreatic conditions, and anyone with a history of disordered eating. If any of that applies to you, or if you have a medical condition of any kind, talk to your doctor or a registered dietitian first. Changing how you eat can change how some medicines work.
How to build a keto plate
Forget complicated macros for the first few weeks. Build each plate in the same order and most of the maths takes care of itself.
Start with protein
Eggs, chicken thighs, beef, pork, lamb, oily fish, prawns, tofu and halloumi. Choose cuts you enjoy cooking. Chicken thighs forgive a busy cook far more than breasts do, and oily fish such as salmon and mackerel need very little help. If you want to know how much protein ordinary foods contain, our guide to protein in everyday foods is a useful companion.
Fill up on the right vegetables
Leafy greens, courgettes, cauliflower, broccoli, cabbage, green beans, asparagus, mushrooms, peppers and aubergines are all relatively low in carbohydrate and do the job of filling the plate. As a rough rule, vegetables that grow above ground tend to be lower in carbs than roots and tubers. Onions and carrots are fine in the quantities used for flavour. Just do not pile them on as a side.
Use fat for flavour, not by the spoonful
Butter to baste a steak, olive oil over a salad, cream in a pan sauce, cheese grated over a bake. Fat makes low-carb food satisfying, but you do not need to add it for its own sake. Cook with it, taste, and stop when the dish tastes finished.
Keep the starch swap simple
Cauliflower rice, cauliflower mash, courgette noodles and lettuce cups cover most of what you will miss at the start. We have a whole article on low-carb swaps that still taste like dinner, with the techniques that stop them turning watery.
A beginner's shopping list
- Protein: eggs, chicken thighs, minced beef, salmon or mackerel, bacon, a block of halloumi or firm tofu.
- Vegetables: cauliflower, courgettes, spinach, broccoli, a bag of salad leaves, mushrooms, cucumbers, a pepper or two.
- Dairy: butter, double cream, cream cheese, Greek yoghurt, feta, a hard cheese such as Cheddar or Parmesan.
- Fats and flavour: olive oil, mayonnaise (check the label), Dijon mustard, lemons, garlic, fresh herbs, chilli flakes.
- Cupboard: tinned tomatoes, olives, nuts, seeds, stock, spices and a bag of ground almonds for the odd bake.
For the cupboard side of things, our healthy pantry checklist is a good place to start. Some of it (the tins, oils and spices) crosses over neatly into low-carb cooking.
Your first week in the kitchen
The first week is about proving to yourself that dinner still feels like dinner. Keep it short and repetitive, and cook things you already know how to make.
- Pick three breakfasts and rotate them. Eggs in some form, Greek yoghurt with a few berries, or a baked egg dish you can make ahead. The Keto & Low-Carb Kitchen opens with a Classic Keto Shakshuka, which is a good first recipe because it uses nothing unusual.
- Cook once, eat twice. A tray of Creamy Garlic Butter Chicken Thighs makes dinner and tomorrow's lunch. If you like to plan ahead, our Sunday meal-prep plan shows how to organise a couple of hours so the week runs itself.
- Make one comfort dish. Something like Cottage Pie with Cauliflower Mash is what stops a new way of eating feeling like a punishment.
- Keep a big salad ready. A Greek Salad with feta and olives is a lunch in its own right and needs no recipe once you have made it twice.
- Taste everything for salt. Low-carb food is less processed, and unprocessed food often needs more seasoning than you expect.
Common mistakes (and how to avoid them)
- Eating the same four things. Eggs, chicken and cheese on repeat become tiring fast, and boredom ends more attempts than hunger does. Plan variety from the start.
- Cutting vegetables along with the carbs. Low-carb does not mean low-vegetable. Greens and brassicas are where much of your fibre will come from.
- Relying on packaged "keto" products. Bars, snacks and breads labelled keto vary enormously. Read the label, and treat them as occasional rather than daily.
- Forgetting water and salt. In the first days of cutting carbs, many people report tiredness or headaches, sometimes called "keto flu". Drinking enough and seasoning food properly is commonly suggested. If you feel unwell, stop and speak to a health professional.
- Chasing numbers instead of cooking. Precision matters less than consistency. Cook real meals, check the obvious sources of carbs, and do not let a spreadsheet replace your appetite.
- Missing the hidden sources. Sauces, marinades, gravy granules and some sausages all carry more carbohydrate than you would guess. Reading ingredient lists quickly becomes a habit.
Cook's tip: keep a jar of homemade dressing and a tub of cooked cauliflower rice in the fridge. With those two ready, almost any protein turns into a proper meal in ten minutes.
Questions people ask
How many carbs can I eat on keto?
Keto is commonly described as about 20–50 g of net carbs a day, while a looser low-carb approach allows more. The right amount varies from person to person, and anyone with a medical condition or taking medication should agree a target with their doctor or a registered dietitian rather than picking a number from the internet.
Can I eat fruit on keto?
Small amounts of berries fit most people's plans. Raspberries and strawberries contain about 5–8 g of net carbs per 100 g, which is far less than bananas, grapes or dried fruit. A handful with yoghurt or cream is the usual way to enjoy them.
Do I need special ingredients to start?
No. Almost everything in a first keto week is available in an ordinary supermarket: eggs, meat, fish, vegetables, dairy and olive oil. Ground almonds and a few other baking ingredients are useful later, but they are not where you begin.
Is keto safe for everyone?
No. It is not suitable for everyone, including during pregnancy and for people on certain medications or with certain medical conditions. If in doubt, speak to your doctor or a registered dietitian before making significant changes to how you eat.