Lazy Keto Food List (7 Day Meal Plan Included!)


Lazy Keto Food List

Many of us have likely heard of the keto diet, but what about the lazy keto diet? Well, it’s just as it sounds – a less restrictive variation of the keto diet. Many people use the lazy keto diet as a steppingstone into the keto diet, and some simply prefer lazy keto over strict keto. Both variations of the diet have its benefits and drawbacks. Many people have their opinions on which variation is “better,” but you need to find what works best for you. So, if you are thinking of starting the lazy keto diet, you’ve come to the right place. 

Lazy keto food options include meat, poultry, fish, seafood, cheese, eggs, olive oil, avocado oil, and non-starchy vegetables. The lazy keto diet requires you to limit your carbohydrates to 10% or less of your daily calories. Though it is less restrictive than strict keto, those on lazy keto should still avoid refined foods and added sugars.

In this article, we will discuss lazy keto vs. strict keto, the pros and cons of lazy keto and strict keto, easy lazy keto recipes and so much more. Let’s dig in!

Can You Lose Weight on a Lazy Keto Diet?

Although lazy keto is a less restrictive version of the traditional keto diet, it offers the same potential health benefits, such as weight loss.

However, since you are not required to track all of your food and macronutrients on lazy keto, it’s easy to slip into some unhealthy habits and end up gaining weight instead of losing weight.

If you consume quality foods and do not exceed your daily calorie intake, you can lose weight on a lazy keto diet.

Of course the main way to lose weight is to minimize the number of calories in your diet. You can also help the process by choosing the best eating lifestyle and by having mindful eating. In order to lose weight permanently, you need to make long-lasting dietary and lifestyle changes.

By using Lasta app, you can manage your weight loss process, have individual meal plans, and many other additional features.

How Can I Speed Up Weight Loss on Keto?

In most cases, healthy weight loss does not happen overnight. However, if you have an event coming up that you want to drop a few pounds for, follow these tips to help speed up the process:

1. Track Your Carbs

The number 1 rule of keto is to restrict your carbs. That keeps your insulin low, which signals your liver to start burning fat and making ketones.

2. Track Calories

Since you are tracking your carbs, you might as well track your calories, too. When you consume more calories than you burn, you can gain weight. Therefore, if you want to lose weight fast, you need to track your calories to make sure you are not consuming more than you should be.

3. Prioritize Sleep

You might not think sleep has any effect on weight loss, but it does. If you are not sleeping well, it increases your hunger hormones and decreases insulin sensitivity. In other words, you’re more likely to overeat and store fat.

4. Manage Stress

Cortisol, your stress hormone, gets you to store fat. To reduce cortisol, make sure you are sleeping well and exercising daily. A simple walk around the block or 5-minute meditation practice can do wonders for stress reduction.

5. Get Enough Protein

Many people on keto are afraid of consuming too much protein because they fear it will kick them out of ketosis. However, moderate to high protein intakes are perfectly compatible with weight loss on keto. In fact, protein promotes the development of fat’s arch nemesis – muscle. So, don’t be afraid of protein. Protein is your friend.

Lazy Keto Food List

While a lazy keto diet still restricts the intake of carbohydrates, you can consume up to 10% of your calories from starchy vegetables, pulses, and whole grains. 

The ideal macros for a lazy keto diet is 55% fat, 35% protein, and 10% carbohydrates. 

Follow the chart below for lazy keto approved foods and remember to avoid refined carbs and added sugars. 

Lazy Keto vs. Strict Keto

Lazy Keto

The lazy keto diet is a less restrictive variation of the strict keto diet. The macros for a lazy keto diet is 55% fat, 35% protein, and 10% carbohydrates. 

It is important that you focus on nutrient-rich carbohydrates as part of your 10% carbohydrates allowance. Examples of nutrient-rich carbohydrates include:

  • Fruits (blueberries, strawberries, bananas, mangos and grapes)
  • Pulses (garbanzo beans, lentils, peas, kidney beans, black beans and pinto beans)
  • Starchy vegetables (potatoes, sweet potatoes, butternut squash, corn and parsnips)
  • Whole grains (bread, rice, rye, barley, oats, buckwheat and quinoa) 

Someone following a lazy keto diet should still avoid refined carbohydrates and foods with added sugars. Examples of those include white pasta, cakes, pastries, ice cream, snack bars, chocolate, and alcohol.

The main difference between lazy and strict keto is that those on lazy keto count net carbs, while strict keto focus on total carbs. 

Strict Keto

The strict keto diet is a very low carb and high fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This action puts your body into a metabolic state called ketosis, which allows your body to become efficient at burning fat for energy. Those who follow the strict keto diet should base the majority of his or her meals around these foods:

  • Meat (red meat, steak, ham, sausage, bacon, chicken and turkey)
  • Fatty fish (salmon, trout, tuna, and mackerel)
  • Eggs (pastured or omega-3)
  • Butter and cream (grass-fed)
  • Cheese (cheddar, goat, cream, blue or mozzarella)
  • Nuts and seeds (almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.)
  • Healthy oils (extra virgin olive oil and avocado oil)
  • Avocados (whole avocados or freshly made guacamole)
  • Low carb veggies (green veggies, tomatoes, onions and peppers)

Someone following a strict keto diet should avoid any foods that are high in carbs including: sugary foods (soda, fruit juice, smoothies, cake, ice cream, candy, etc.), grains or starches (wheat-based products like rice, pasta and cereal), all fruit except for small portions of berries, beans or legumes, root vegetables and tubers (potatoes, sweet potatoes, carrots, etc.), low fat or diet products (low fat mayo, cheese, dressing, etc.), alcohol and more. 

Pros & Cons of Lazy Keto and Strict Keto

Like anything else, lazy keto and strict keto have their pros and cons. We will take a look at each to help you weigh your options.

Pros of Lazy KetoCons of Lazy KetoPros of Strict KetoCons of Strict Keto
May Aid Weight LossMay Lead Dieters To Experience The "Keto Flu"Supports Weight LossNutrient Deficiencies
May Improve Blood Sugar Control In Those With Type 2 DiabetesYou May Not Reach KetosisImproves AcneThe “Keto Flu”
May Reduce Risk Factors For Heart DiseaseLack of Research Behind Long-Term EffectsMay Reduce Your Risk of Certain CancersDifficult to Maintain
May Improve Heart Health & Protect Brain Function
Potentially Reduces Seizures

Lazy Keto vs. Dirty Keto

Dirty keto is yet another variation of the keto diet that follows the same breakdown of fats, protein and carbs. The key difference between dirty keto and other variations is that it does not matter where your macronutrients come from on dirty keto.

In other words, you do not have to worry too much about the quality of the foods you eat on dirty keto. That means processed foods are perfectly acceptable. Although that may sound enticing, the dirty keto diet can lead to weight gain if you do not monitor your caloric intake. It can also be difficult to achieve and maintain ketosis with high calorie processed foods.

On the other hand, dirty keto is less expensive than other variations and does not require as much intensive food preparation. 

Those who find even the lazy keto diet to be too restrictive for their lifestyle can turn to dirty keto. If properly monitored, it can be just as beneficial as the other variations.

 

7 Day Lazy Keto Meal Plan 

Simple as can and making sure you stay within the ideal carbohydrate levels, feel free to save and print this 7-day lazy keto meal plan!

We have also provided all the ingredients you will need for each recipe. 

Day 1

Breakfast – Protein Pancakes (6g carbs)

Ingredients:

  • 1/2 cup banana, mashed
  • 3 egg whites
  • 1/4 teaspoon baking powder
  • 1 tablespoon vanilla or chocolate protein powder

Lunch – Chicken Salad Over Arugula with Creamy Dill Dressing (5g carbs)

Ingredients:

  • 1 tablespoon olive oil
  • 8oz boneless skinless chicken breast, cubed
  • 1 cup asparagus, fresh and cut into 1 inch pieces
  • 1/2 cup grape tomatoes, halved 
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup Greek yogurt
  • 1 teaspoon dry dill
  • 2 tablespoons lemon juice
  • 1 tablespoon red wine vinegar
  • 1 tablespoon dijon mustard
  • 1 tablespoon whole grain mustard
  • 4 cups baby arugula

Dinner – Pork Tenderloin with Garlic & Rosemary 

Ingredients:

  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • 5 garlic cloves, minced
  • 2 teaspoons dried ground rosemary
  • 2 tablespoons olive oil
  • 1 1/2 pounds lean pork tenderloin

Day 2

Breakfast – Greek Egg Muffins (2g carbs)

Ingredients:

  • 2 eggs
  • 4 egg whites
  • 1/2 cup skim milk
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground white pepper
  • 1/4 cup tomatoes, diced
  • 1/4 cup red onion, diced
  • 1/4 cup black olives, diced
  • 1 tablespoon parsley
  • 1/4 cup feta cheese crumbles

Lunch – Tuscan Salad with Mixed Greens & Lemon Caper Vinaigrette (6g carbs)

Ingredients: 

  • 1 cup romaine lettuce, chopped
  • 1 cup baby arugula
  • 1 cup radicchio 
  • 1 cup baby spinach
  • 1/2 cup provolone cheese, cubed
  • 1/4 cup capers
  • 3 hard boiled eggs, peeled and sliced
  • 1/2 cup cooked salmon, roughly chopped

Dressing:

  • 1 1/2 tablespoons lemon juice
  • 1 teaspoon honey
  • 1 teaspoon dijon mustard
  • 2 tablespoons olive oil
  • 1/2 tablespoon capers

Dinner – Cauliflower Casserole (5g carbs)

Ingredients:

  • 1 pound cauliflower head, cut into small florets
  • 2 tablespoons olive oil
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon ground black pepper
  • 1 cup Greek yogurt
  • 1 tablespoon lemon juice
  • 1 cup cheddar cheese grated
  • 2 slices bacon, cooked and crumbled
  • 1 green onion, chopped

Day 3

Breakfast – Omelette (10g carbs)

Ingredients:

  • 1 teaspoon olive oil
  • 1 clove garlic, minced
  • 8 ounces mushrooms, sliced
  • 1 tablespoon parsley, minced
  • 3 large eggs, separated
  • 1/4 cup cheddar cheese, shredded

Lunch – Grilled Shrimp and Radish Salad (10g carbs)

Ingredients:

  • 2 pounds shrimp raw, peeled and deveined
  • 1 tablespoon olive oil
  • 1/2 teaspoon kosher salt
  • 1 teaspoon black pepper coarsely ground
  • 2 tablespoons mayonnaise
  • 1/4 tablespoon orange juice
  • 2 teaspoons pure honey
  • 2 cups kale, roughly chopped
  • 3 radishes large, sliced into thin circles
  • 1/2 cup fennel sliced into thin strips
  • 1/4 cup parsley fresh, chopped

Dinner – Chicken and Broccoli (5g carbs)

Ingredients:

  • 1 tablespoon extra virgin olive oil
  • 12 to 18 ounces boneless and skinless chicken breasts, chopped into large bite-sized pieces
  • 2 cups broccoli florets
  • 2 garlic cloves, minced
  • 1/2 cup yellow onion, chopped
  • 1/2 cup celery, sliced
  • 1/4 cup chicken broth 
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Sauce:

  • 1/4 cup coconut aminos
  • 2 tablespoons sriracha

Day 4

Breakfast – Avocado Stuffed Deviled Eggs (3g carbs)

Ingredients:

  • 6 hard boiled eggs, cut in half lengthwise
  • 1/2 avocado peeled, pit removed, and mashed
  • 1/2 teaspoon lemon juice
  • 1 tablespoon dijon mustard
  • 1 garlic clove minced
  • 1/2 teaspoon kosher salt
  • 1 teaspoon smoked paprika
  • 1/4 cup green onion, chopped

Lunch – Celebrity Salad (10g carbs)

Ingredients:

  • 2 beefsteak red tomatoes, cut into 1/2-inch slices
  • 1/2 cup yellow grape tomatoes, sliced
  • 1 green onion sliced thinly (use the white end)
  • 6 basil leaves fresh, slice leaves into thin strips
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper freshly ground

Dinner – Italian Baked Chicken (5g carbs)

Ingredients:

  • tablespoons olive oil
  • 1 tablespoon Italian seasoning
  • 1/2 teaspoon kosher salt
  • 1 tablespoon balsamic vinegar
  • 3 garlic cloves minced
  • 4 boneless and skinless chicken breasts (6 to 8 ounces each)
  • 2 cups cherry tomatoes, cut in half
  • 1/4 cup basil fresh, roughly chopped

Day 5

Breakfast – Baked Kale and Eggs with Ricotta (4g carbs)

Ingredients:

  • 1 tablespoon olive oil
  • 6 cups kale, stems removed and roughly chopped
  • 2 garlic cloves, minced
  • 1/4 cup ricotta cheese 
  • 1/4 cup feta crumbles 
  • 4 eggs large
  • 1/3 cup grape tomatoes, cut in half
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon kosher salt

Lunch – Broccoli Cheese Soup (5g carbs)

Ingredients:

  • 4 cups broccoli
  • 4 cloves garlic, minced
  • 3 1/2 cups chicken broth
  • 1 cup heavy cream
  • 3 cups cheddar cheese

Dinner – Instant Pot Steak Fajitas (9g carbs)

Ingredients:

  • 1lb skirt steak, thinly sliced
  • 2tbsp fajita seasoning mix
  • 1tbsp avocado oil
  • 2 bell peppers, thinly sliced
  • 1 onion, sliced thin
  • 1/2 cup beef bone broth
  • 2tbsp lime juice

Day 6

Breakfast – Bacon and Egg Breakfast Quesadilla (5g carbs)

Ingredients:

  • 3/4 Cup Mozzarella Cheese
  • 3/4 Cup Cheddar Cheese
  • 4 Slices Bacon
  • 3 Eggs
  • 1/8 Cup Diced Tomato
  • 1 Tbsp Green Onion

Lunch – Korean Beef Bowl (12g carbs)

Ingredients:

  • 1 cup Cauliflower rice
  • 1lb ground beef
  • 1tbsp olive oil
  • 1/2tsp salt
  • 4 cloves garlic, minced
  • 1/4 cup coconut aminos
  • 1/4 cup beef broth
  • 2tsp sesame oil
  • 1/4tsp ground ginger
  • 1/4tsp crushed red pepper flakes

Dinner – Chicken Bacon Ranch Casserole (6g carbs)

Ingredients:

  • 4 cups chicken breast, cubed or shredded
  • 8 slices bacon, chopped
  • 3 cloves garlic, minced
  • 1 cup ranch dressing
  • 1 cup mozzarella cheese, shredded
  • 1 cup cheddar cheese, shredded

Day 7

Breakfast – Chorizo Omelette (3g carbs)

Ingredients:

  • 2 large eggs
  • 1/4 cup spinach, chopped
  • 2 tbsp white onion
  • 2 tbsp heavy whipping cream
  • 2 oz chorizo
  • 1/4 cup cheddar cheese, shredded
  • Salt & pepper to taste

Lunch – Cobb Egg Salad (9g carbs)

Ingredients:

  • 3tbsp mayonnaise
  • 3tbsp Greek yogurt
  • 2tbsp red wine vinegar
  • Salt & pepper to taste
  • 8 hard boiled eggs, cut into pieces
  • 8 strips bacon, crumbled
  • 1 avocado, thinly sliced
  • 1/2 cup crumbled blue cheese
  • 1/2 cherry tomatoes, halved
  • 2tbsp chives, chopped

Dinner – Air Fryer Chicken Legs (1g carbs)

Ingredients:

  • 6 medium chicken drumsticks
  • 1/4 cup butter, softened
  • 1tbsp fresh parsley
  • 2 cloves garlic, minced
  • 3/4tsp salt
  • 1/2tsp smoked paprika
  • 1/4tsp black pepper

Easy Lazy Keto Recipes

Air Fryer Steak Bites

This super simple dinner makes for the perfect weeknight meal. They’re tender, juicy and only take 15 minutes from start to finish! Here’s what you’ll need:

  • 1 tablespoon butter, melted
  • 1 clove garlic, minced
  • ½ jalapeno, minced (optional)
  • 2 teaspoon chili powder
  • Zest of 1 lime
  • Juice of 1 lime
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 1 ¼ lb top sirloin steak cut into 1 inch pieces

Toss the steak pieces in the butter, garlic, jalapeño, chili powder, lime zest, lime juice, salt and pepper, then pop them in the air fryer at 400 degrees for 5 to 7 minutes and you’re good to go!

Stuffed Pepper Skillet

If you like stuffed peppers, you are going to LOVE this one pan dinner recipe. It’s easy to make and bursting with flavor. Here’s what you’ll need:

  • 2 tablespoon avocado oil
  • 1 ½ lb. ground beef
  • ¼ cup chopped onion
  • 2 cloves garlic minced
  • 1 teaspoon Italian seasoning
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon red pepper flakes
  • 12 ounces cauliflower rice fresh or frozen
  • 1 medium green pepper chopped
  • ½ medium red or orange pepper chopped
  • ½ cup diced tomatoes
  • 1 tablespoon tomato paste
  • 2 tablespoon water
  • 1 ½ cups shredded mozzarella

You can find the full recipe here along with other easy keto dinner recipes!

Related Guides

Choosing Nutrition Team

Here at Choosing Nutrition, our goal is to help people with making smarter food choices. Whether you're wondering about vegan, keto, paleo, or other diets, we'll help you determine which options fit your nutritional lifestyle. Our staff is composed of registered dieticians, nutritionists, and health-conscious individuals.

Recent Posts