Kourt’s Keto Meal Plan

Kourtney Kardashian

The high-fat diet has made its way back into Kourt’s kitchen. As she’s shared before, her doctor has her practice keto for brief periods of time to help detox metals and toxins from her body. She uses this device (you can purchase the strips here) every day to accurately check and monitor her blood sugar levels and see if she’s in ketosis. It gives her an idea of what foods are taking her in and out of ketosis.

While Kourt personally loves being on a keto plan, it’s not for everybody. If you’re considering it, we recommend consulting with your doctor first to ensure it’s a fit for your overall health.

Below we’re sharing a peek inside what a day of keto-friendly eating typically looks like for Kourt, with a handful of her go-to meals.

Morning

Kourt’s Avocado Keto Smoothie

Recipe Type:Breakfast

Dietary Info:Keto-Friendly, Organic, Dairy-Free, Gluten-Free

Serving Size:1

Prep Time:5 mins

Cook Time:5 mins

Total Time:10 mins

Ingredients:

1 organic avocado, pitted and peeled
1 cup macadamia milk (here’s her homemade recipe)
1/4 teaspoon MCT oil
1 scoop of vanilla bone broth protein powder
2 drops of Stevia
1 stick of BrainON

Instructions:

Combine all ingredients in a blender. Blend until smooth.

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Lunch

She rotates between the below salads.

Kourt’s Keto Salad (option 1)

Recipe Type:Lunch

Dietary Info:Keto, Dairy-Free, Gluten-Free

Serving Size:1

Prep Time:10 mins

Total Time:10 mins

Ingredients:

Salad:
Romaine lettuce
Iceberg lettuce
Carrots
Cucumbers
Cherry tomatoes
2 slices of vegan cheese (Kourt prefers the brand Follow Your Heart)
2 slices of organic turkey breast
1 teaspoon sunflower seeds

Dressing:
1/4 cup fresh-squeezed organic lemon juice (approximately 2-3 lemons)
1 teaspoon regular organic mustard
2 teaspoons extra virgin olive oil
1 teaspoon white wine vinegar or rice vinegar
Salt and pepper (to taste)

Instructions:

1. Chop carrots, cucumbers, and cherry tomatoes.
2. Add all salad ingredients to a plate and top with sunflower seeds.
3. Mix dressing ingredients and serve on the side.

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Kourt’s Keto Salad (option 2)

Recipe Type:Lunch

Dietary Info:Keto, Dairy-Free, Gluten-Free

Serving Size:1

Prep Time:5 mins

Cook Time:8 mins

Total Time:13 mins

Ingredients:

Salad:
Romaine lettuce
Spinach
Carrots
Persian cucumbers or baby cucumbers
Grape tomatoes
1 teaspoon sliced almonds
4-6 ounces of grilled chicken breast

Dressing:
Same as above

Instructions:

1. Grill chicken breast.
2. Add greens, grilled chicken, and remaining ingredients to a plate.
3. Mix dressing ingredients and serve on the side.

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Snacks/Treats

Nuts (particularly walnuts)
Sometimes a lemon protein bar
ACV throughout the day

While Kourt typically sticks to dairy-free cheese (to clarify, traditional cheese is allowed on keto, Kourt just keeps her diet dairy-free), she made an exception when she was at Khloé’s house for a recent cookout and had a cheeseburger. Because friendly reminder, life is all about balance (even when you’re on a restricted diet).

Dinner

Learn two of Kourt’s go-to keto dinners below.

Skinny Burgers

Recipe Type:Dinner

Dietary Info:Keto, Dairy-Free, Gluten-Free

Serving Size:1

Prep Time:10 min

Cook Time:10-15 mins

Total Time:20-25 mins

Ingredients:

100% grass-fed organic ground beef
One slice of vegan cheese (Kourt prefers the brand Follow Your Heart)
Vegenaise
Organic ketchup
Organic mustard
Instead of burger buns, two leaves of iceberg lettuce

On the side:
Roasted veggies: zucchini, carrots, or broccoli