Food options

[Nancyjo68]

I’m totally brand new to this I love the meal plans provided. However due to my schedule my normal lunch consists of a packet of tuna. How do I know this acceptable for this diet I know I need to incorporate some carbs but do I have to with each meal I eat on the go a lot and some of these meal plans just aren’t practical

[Ossie-Sharon]

Hi, Nancyjo68. Tuna is absolutely acceptable! We recommend either canned in olive or canola oil and for you to eat the oil, or canned in water and you add your own olive oil – we don’t encourage “vegetable” oil. The only carbs you need to incorporate into the keto plan are those from vegetables, herbs and spices, as well as a few low-carb fruits like cantaloupe melon or raspberries.
If the meals aren’t practical, then I suggest you change over to the more flexible regular low-carbohydrate route for the personal version of the Menu Planner, then just tweak it to be keto. You can do this by deselecting “keto” in the “Dietary Needs” section of your profile (lower right area), then generating a new menu. Once you have the template, click on the edit tool at the upper right of each meal, then make your food selections – you will be guided by the meal pattern, which you can make keto through the following substitutions:
* For each carbohydrate exchange, use two fat exchanges
* For each fruit exchange, use a vegetable exchange (unless you use low-carbohydrate fruits like cantaloupe, casava melon, raspberries, or strawberries.
* For a fruit exchange, use an ounce of dark chocolate (preferably 70% or higher cocoa solids) or a 125-calorie portion of one of our keto desserts.
The foods are intentionally fairly generic, so that you can prepare them as you wish, still following the keto principles exhibited in our recipes. You can see what foods are considered to be keto supportive here.

If you prefer fewer meals per day as in the keto plan, you can add exchanges from the unwanted snacks to your other meals. Note that since the system wants something at every meal, you can just add a random item like “Vegetables of Your Choice.”
If you would like additional help, please let me know.

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