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Lazy keto meals let you keep your carb intake in check, and it’s easier to follow than a strict keto diet.
The main difference between lazy keto and a strict keto diet is that with lazy keto, you don't count the exact amount of carbs you're eating, write authors Stephanie Laska and William Laska in the DIRTY, LAZY, KETO Cookbook.
“Lazy Keto doesn’t mean resting on the couch. Typically, Lazy Keto dieters “count” only net carbs. Lazy Keto is an expression for monitoring net carbs (not fat, protein, calories).”
Below, we’ll look at easy lazy keto meals you can cook for weeknight dinners.
What foods can I eat on lazy keto?
What you’ll need to do is steer clear of high-carb foods such as grains, sugars, and starchy vegetables. Instead, stock up on low-carb, high-fat foods such as meat, eggs, cheese, and healthy fats like avocado and nuts.
A good rule is to focus on consuming whole, unprocessed foods. Try to avoid, or limit, processed and high-carbohydrate foods, such as grains, sugary drinks, and desserts.
Healthy lazy keto foods include:
- Meats: beef, pork, chicken, turkey, lamb
- Seafood: salmon, shrimp, tuna
- Eggs
- Low-carb vegetables: spinach, kale, broccoli, cauliflower, zucchini
- Nuts and seeds: almonds, walnuts, sunflower seeds, pumpkin seeds
- Healthy fats: olive oil, coconut oil, avocado oil, butter, ghee
- Dairy: cheese, heavy cream, sour cream, cottage cheese
Certain dairy products are allowed on lazy keto, but they should be consumed in moderation. That’s because dairy may contain hidden carbs.
Is Lazy keto better than keto?
Lazy keto dieters get their carbs from low-carb foods and avoid high-carb foods. That’s it. This simple approach means it’s easier to stick to and can still result in weight loss.
What's more, lazy keto meals are also great when you’re short on time and don't have the energy to meal prep. With lazy keto, you can easily grab low-carb foods from the store and create meals without having to do too much work. Though, this doesn't mean you should dig into processed, packaged foods. We’ll get into more of that later.
Another benefit of lazy keto is that it’s cost-effective. Low-carb foods like eggs, nuts, and low-carb veggies are often cheaper than high-carb foods. You’ll be able to stick to a budget while still following a healthy diet.
In sum, lazy keto is a great option if you want to keep your carb intake in check but don’t have the time or energy to follow a strict keto diet.
However, lazy keto isn’t always healthier by default. As nutritionist Susan Zeppieri writes in Keto me Clean or Keto me Dirty: A Step by Step Guide to Doing Both:
“Although dirty keto remains low in carbs and rich in fat, its food choices aren’t always as beneficial. While this method can technically achieve ketosis and get some of the keto diet’s benefits, you may lose out on some critical nutrients and raise your risk of disease.”
As mentioned, one of the drawbacks of lazy keto is that it doesn’t rule out processed foods.
“Dirty keto contains processed foods. Instead of barbecuing a grass-fed steak and making a low carb salad with a high fat dressing, someone on dirty keto might order a double cheese and bacon burger without the bun.”
And here’s the thing: the problem with processed foods is that they're more likely to be filled with harmful ingredients. Tons of research shows that consuming processed foods is tied with an increased risk of serious health problems, including diabetes and cardiovascular disease.
Plus, there’s also a high sodium content, explains Zeppieri:
“Sodium levels in dirty keto meals and processed foods are frequently excessive. A high sodium intake is linked to high blood pressure and an increased risk of heart disease in many individuals.”
Despite these shortcomings, you may still end up losing weight.
11 lazy keto recipes
We've got you covered - whether you're in the mood for chicken, beef, or seafood.
- Instant Pot steak fajitas: You can have this recipe ready in just 12 minutes. Add bell peppers, onion, bone broth, and lime for a tasty recipe.
- Slow cooker beef: The great thing about cooking in the slow cooker is that it is pretty much hands-off. Spices like garlic and red pepper flakes add flavour to this recipe. Once you get all the ingredients into the pot, you can leave it to cook for five hours.
- Keto ground beef casserole: This easy recipe takes just 30 minutes. It’s also so simple - you only need six ingredients. The casserole is packed with flavour and nutrition, thanks to the ground beef, cauliflower, and cheese. Plus, it’s a great way to get your family to eat more vegetables. To make this casserole, brown the ground beef in a skillet and season it with salt, pepper, and other spices. Then, add the cream cheese. Finally, top with cheddar and bake for 10 minutes.
- Keto Sheet Pan Pizza: Swop out regular flour for almond and coconut flour for this keto pizza - an ideal weeknight meal. Top with your toppings of choice.
- Lazy Keto Chicken Parmesan Casserole {low carb}: This low carb chicken casserole uses zucchini to keep the carbs down.
- Keto Cheesy Broccoli Chicken: You only need a handful of ingredients to make this chicken and broccoli meal. Serve with a side of your favorite keto-friendly vegetables for a complete meal. For an extra kick of flavor, top with a sprinkle of Parmesan cheese. Enjoy!
- Easy Keto Creamy Chicken Salad: A great option when you’re in the mood for a quick salad. The cream cheese gives this recipe a great texture.
- Keto chicken tenders: Chicken tenders are always a win for the whole family. Serve with broccoli or cauliflower rice. To make keto chicken tenders, you'll need chicken breasts, almond flour, parmesan cheese, garlic powder, salt and pepper, and egg. Serve with your favorite keto-friendly dipping sauce.
- Low carb seafood bake Using cauliflower mash, this bake is packed with shrimp, salmon, and haddock.
- Keto seafood korma: You need only one pot for this keto seafood korma. Adding in cardamom, garam masala, coriander, and whole cloves brings a burst of flavour to this dish. Serve over a keto-friendly side and enjoy.
- Keto pork chops: It’s quick and easy to fry these pork chops in the pan. To make the pork chops, start by seasoning them with salt, pepper, paprika, and garlic. Heat a tablespoon of olive oil in a large skillet over medium-high heat. Cook time is just four to five minutes on each side. Serve the pork chops with your favorite sides for a delicious meal.
Give a couple of these easy keto recipes a try
While lazy keto can be easier to follow than traditional keto, this way of eating may not be as effective for everyone.
Everyone's body is different and what works for one person may not work for another. You may find that you need to adjust your macronutrient intake to find what works best for you.
Whatever diet you choose, remember to make sure you’re eating enough fiber and vitamins. A good way to do this is to incorporate more vegetables into your meals. Also, adding in some low-carb snacks can help you stay on track and make sure you are reaching your weight loss and overall health goals.
