Easy Ways to Change Up Lazy Keto Meals

Feb 16, 2023
Elina Balode
, nutritionist
What you’ll learn

    Does the thought of eating the same meals over and over again leave you feeling bored and uninspired? Don’t worry; you can make your lazy keto meals more exciting with a few simple swaps and tweaks. Variety is key with any diet, especially a low-carb one like keto, so don't be afraid to try something new.

    This article will provide you with some easy ways to make your lazy keto meals more enjoyable. By the end, you'll have all the tools you need to make delicious, nutritious changes to your meals while keeping you on track with your keto diet!

    What is a lazy keto diet?

    A ketogenic (keto) diet is a low-carb, high-fat dietary approach that focuses on eating fewer processed foods and simpler meals. A keto diet generally restricts carbohydrate intake, resulting in a metabolic state in which the body utilizes fat as its primary fuel source.

    Lazy keto is similar to the mainstream, strict keto diet in that it encourages weight loss, increased energy levels, and improved health overall. The difference is that lazy keto doesn’t require macronutrient (such as carbohydrates, fats, and proteins) tracking or calorie intake tracking. This makes it easier to adhere to than the more strict keto diet.

    Defining a lazy ketogenic diet.

    Strict keto is what most people start out with. Keto dieters count macronutrients, a process that consists of tracking the number of grams of each nutrient they consume per day. For example, a strict keto diet may require a person to eat between 15 and 30 grams of carbohydrates daily. Additional tracking, such as monitoring calorie intake, is also used. This is the most traditional way to adhere to the keto diet, but it can be tedious.

    Lazy keto, on the other hand, doesn’t require macronutrient tracking, and the people who find it difficult to stick to a traditional keto diet often find that this approach is easier to maintain. The focus of lazy keto is on eating fewer processed foods and choosing simple meals that take the guesswork out of weekly meal prep and macro counting.

    Take a sneak peek at a CertifiedKetoDiet meal plan to learn more.

    Benefits of following a keto diet

    While the keto diet is widely known for its weight loss benefits, it also offers other health benefits. Let's take a look at some of the main benefits of following a keto diet.

    Weight loss

    One of the most popular reasons for going on a keto diet is its ability to promote weight loss. When you transition from high- to low-carb foods, your body will deplete its glycogen stores and switch over to burning fat for fuel.

    Reduced blood sugar levels

    The keto diet is also beneficial for those with type 2 diabetes or pre-diabetes, as it has been shown to help lower fasting blood glucose levels by reducing carbohydrate intake and encouraging fat burning.

    Reduced inflammation

    The keto diet can also help reduce inflammation in the body. This is due to the increased intake of low-carb vegetables and some low-carb fruits, as these foods contain antioxidants that can help to reduce oxidative stress. Chronic inflammation and high levels of oxidative stress are linked to a range of health conditions, which is why reducing these factors can be beneficial for overall health.

    Infographic on keto diet benefits.

    Improved cognitive performance

    If you suffer from brain fog or have trouble focusing, the keto diet may be able to help. When the body is in ketosis, our brains’ oxidative stress levels decrease.

    Improved heart health

    The fats found in the keto diet, such as monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), have been linked to lower levels of overall cholesterol, including LDL (bad) cholesterol. This is crucial to heart health, as elevated cholesterol levels are associated with a greater risk of heart disease, stroke, and other cardiovascular issues.

    Improved mood and focus

    The keto diet can also help improve mood and focus. Its high-fat content helps increase levels of omega-3 fatty acids in the body, which have been linked to improved cognitive function.

    Lower risk of cancer, diabetes, and obesity

    Some research offers that the keto diet may lead to a lower risk of cancer, diabetes, and obesity, especially in overweight individuals. This is due to its ability to reduce inflammation and insulin resistance and improve clinical markers of disease risk.

    What foods can you eat on lazy keto?

    On a keto diet, you should focus on eating whole, unprocessed foods. These include meats, seafood, eggs, non-starchy vegetables, healthy fats, such as olive and coconut oil, avocado, and small amounts of fruit.

    This means that processed foods and refined carbohydrates, like cakes, white bread, and candy, should be avoided. As with any diet, consuming too much sugar can lead to weight gain and other serious health issues. Instead, focus on eating real, whole foods that are rich in nutrients. This will help ensure you stay within the recommended daily carb limit for a lazy keto diet without having to measure or track macros.

    Defining lazy keto foods.

    When following lazy keto specifically, you can focus on simple meals that require minimal prep time. Some examples include:

    • Eggs cooked in butter or coconut oil with kale
    • A salad topped with grilled chicken, avocado, and olive oil
    • Grilled salmon served with a side of spinach
    • Zucchini noodles with pesto sauce
    • Cauliflower “rice” stir-fry

    Snacks are also an important part of a keto diet. While processed snacks like cookies and chips should be avoided, there are plenty of healthy options that can help you stay within your daily carb limit. Some examples include:

    • Hard-boiled eggs
    • Olives
    • Avocado slices topped with sea salt
    • Homemade trail mix with nuts, seeds, and coconut flakes
    • Low-carb smoothies with nut butter, avocado, and unsweetened coconut milk
    • Cucumber slices topped with cream cheese and smoked salmon
    • Celery sticks with almond butter

    You can easily follow a lazy keto diet without having to count daily calories or macros by focusing on whole foods and limiting the amount of added sugar you consume. This will help you achieve your weight loss or other health goals while still enjoying delicious meals.

    Easy ways to change up your lazy keto meals

    There are many simple and delicious ways to change up your lazy keto meals without having to track your macros or calorie intake. Here are some of our favorite ones:

    Swap out the protein source

    Try changing up your protein source if you’re getting bored with eating the same thing every day. If you've been using a lot of ground beef in your dinner recipes, try swapping it with seafood, like lean fish or shrimp.

    Use different herbs and spices

    Giving your meals a flavor boost doesn’t have to be hard. All you need to do is add different spices and herbs to your keto recipes. Try using thyme, basil, or a spice rub to give your savory dishes great flavor.

    Add non-starchy vegetables

    If you’re getting bored with the same vegetables and side dishes, try adding different non-starchy vegetables to your meals. This is a great way to boost your fiber intake without exceeding your carb intake limit. Some of our favorites include broccoli, cauliflower, zucchini, asparagus, and mushrooms.

    Swap oils in lazy keto meals.

    Change up the type of fat you use

    It’s common to get stuck in a rut when it comes to the type of fat you use for cooking. If you find you’re using a lot of olive oil, for instance, try changing it up to coconut oil or avocado oil instead. You can also experiment with different types of butter, such as ghee or grass-fed butter.

    Experiment with different keto-friendly condiments

    Adding condiments to your lazy keto meals can be a great way to incorporate more flavor and variety. Try using low-carb sauces, like pesto, mayonnaise, and guacamole. There are even some sugar-free ketchup and BBQ sauces on the market that are perfect for adding to burgers and other dishes.

    Try making your own keto-friendly snacks

    Eating snacks and feeling satisfied is important with any diet, but sometimes it can be hard to find keto-friendly snacks outside of the house. Try making your own snacks to simplify your grocery shopping and save money. Our favorites are fat bombs, which are made with healthy fats, like coconut oil and nut butter, and cloud bread, a low-carb and grain-free alternative to regular bread.

    Try low-carb alternatives to traditional ingredients

    If you’re missing the taste of certain ingredients in your meals, try using low-carb alternatives. Try substituting almond flour for regular flour when making pancakes and other baked goods, or use spaghetti squash instead of traditional pasta.

    Meal prep ahead of time

    One of the best ways to make lazy keto meals less tedious is to do meal prep. This will save you time and energy during the week and ensure that you’ll always have something healthy and delicious to eat available.

    Prep meals on lazy keto for convenience.

    Try different cooking methods.

    Experiment with different cooking methods to keep your meals interesting. Instead of baking or frying your proteins, try grilling or roasting them instead. You can also try making slow cooker meals or using an air fryer if you’re short on time.

    Make one-pot meals

    One-pot meals are a great way to make lazy keto meals without having to clean a lot of dishes. Try making soups, stews, and casseroles that contain simple ingredients in one pot. This will save you time and energy in the kitchen.

    Lazy keto meals with dietary restrictions

    Even those with dietary restrictions can eat flavorful and satisfying lazy keto meals. Here are some valuable tips to make sure you stay within your dietary boundaries while still enjoying delicious foods:

    • If you’re vegetarian or vegan, try using plant-based proteins instead of animal proteins. Tofu and tempeh are nutritious sources of protein.
    • For those with dairy allergies, avoid traditional dairy products, like cheese and butter. Instead, try nut-based cheeses or unsweetened coconut milk yogurt.
    • If you can’t eat gluten, try gluten-free flour, like almond flour or coconut flour, in your baking recipes.
    • Gluten-free dieters often thrive on keto, as many keto ingredients are naturally gluten-free. Just make sure to double-check the label on any prepackaged foods you buy to ensure the ingredients are safe.
    • If you’re on a specific, medically prescribed diet, like the ketogenic diet for the management of epilepsy, make sure you follow your dietician’s guidelines when it comes to lazy keto meals.

    By following these tips, you can enjoy lazy keto meals without dietary restrictions or the need to sacrifice flavor. With a bit of creativity, you can make delicious, low-carb meals that will make sticking to your diet much easier.

    Consider meal planning while on keto

    Meal planning is an important part of any diet, and the keto diet is no different. Meal planning helps you stay on track with your nutrition goals and prevents mindless snacking and unhealthy eating habits. Here are some tips to help you tackle meal planning:

    Meal plan on lazy keto.
    • Don’t forget to plan for snacks. Make sure you have keto-friendly snacks available when hunger strikes between meals.
    • Make a list of your favorite keto-friendly foods and meals. This will help you plan your weekly menu and ensure that you have variety in your diet.
    • Set aside time each week to prepare your meals. You don't have to spend long hours in the kitchen each day, but a few minutes of meal prep can make things much easier during the week.
    • When grocery shopping, buy what you need for the week, and stick to your shopping list. This will help you avoid impulse buying.

    There’s no right or wrong way to meal plan. Everyone has different needs and lifestyles, so find what works best for you. The most crucial thing is to make sure you’re getting the nutrients your body needs to stay healthy and energized.

    Start planning your lazy keto meals today

    Lazy meals don’t have to be boring or tedious. With a bit of creativity, you can make flavorful and satisfying recipes that are low in carbs and high in nutrients.

    Get started with the CertifiedKetoDiet quiz today to receive your customized meal plan for lazy keto success. There’s no better time than now to take the first step toward a healthier lifestyle.

    Let's see how Certified Keto Diet can help you!