WELCOME TO SIMPLE KETO FOODS
Simple Keto Foods: Easy Keto Recipes & 20-Minute Low-Carb Meals
Hi, I’m Paulina.
I was diagnosed with Type 1 diabetes at 10 years old, and for many years, food felt stressful, confusing, and hard to trust.
In 2016, I discovered the keto lifestyle — and everything changed. I finally experienced more stable energy, fewer cravings, better mental clarity, and a way of eating that helped me feel more in control of my blood sugar and everyday life.
That’s why I created Simple Keto Foods: to make keto recipes, low-carb meals, and real-food eating feel simple, realistic, and delicious.
I created this space for anyone who wants to make healthy eating easier — whether you want to support blood sugar control with Type 1 or Type 2 diabetes, lose weight, reduce cravings, or simply feel better, lighter, and more energised.
Here, you’ll find quick keto recipes, easy low-carb meal ideas, 20-minute meals, and simple foods made with real ingredients — no complicated rules, no overwhelming prep, and no boring meals.
Keto changed the way I eat, feel, and live. Now I’m here to show you that low-carb eating can be simple, enjoyable, and something you can actually stick to.
What you’ll find here
- Quick keto recipes with macros included, tested in my own kitchen
- Easy low-carb meal ideas for busy weeknights
- A beginner’s guide that explains keto in plain language
- Honest tips from someone who has lived with blood sugar management for over 25 years
Who this is for
Maybe you want steadier blood sugar with Type 1 or Type 2 diabetes. Maybe you want to lose weight, cut cravings or just feel lighter and more energised. Maybe you’re completely new to keto and don’t know where to start. You’re in the right place.
How I cook
Real ingredients, short prep, no strict rules and no boring meals. If a recipe takes too long or needs something hard to find, it doesn’t make the cut.
A quick note: I’m not a doctor or a dietitian. I share what has worked for me and what I’ve learned along the way. If you have diabetes or take any medication, especially insulin, please talk to your healthcare team before changing how you eat.
Keto changed the way I eat, feel and live. Now I’m here to show you that low-carb eating can be simple, enjoyable and something you can actually stick to.
Let’s talk about keto.
Keto is short for ketogenic diet. It is a way of eating built around real, whole foods that are low in carbohydrates and higher in healthy fats and protein.
When you reduce carbs, your body stops relying on sugar for energy and starts burning fat instead. This is called ketosis. Most people notice the shift fairly quickly: steadier energy through the day, fewer cravings, and a clearer head.
It is not a strict or complicated diet. It is really just about choosing foods that work for your body. Things like eggs, meat, fish, vegetables, nuts, and healthy fats. Simple ingredients, prepared simply.
Beginner’s Guide to Keto Diet
Net Carbs
What are net carbs?
Net carbs are the carbs that actually reach your bloodstream. You work them out by taking the total carbs on the label and subtracting fiber. Sugar alcohols like erythritol can usually be subtracted too, but some of them (maltitol, for example) still raise blood sugar, so check how your own body responds. Net carbs are the number to watch, because they are the ones that affect your blood sugar and ketosis.
How many net carbs do I need?
It varies from person to person, but a good starting point is 20 to 25 net carbs per day if you are mostly sedentary, and 25 to 30 if you are active. Start there and adjust based on how you feel.
Keep it simple
In the beginning you don’t need to count every calorie, weigh your protein or buy expensive supplements. Keep your net carbs low, build your plate around real food, and you’re already doing keto.
How to read a label
Look at total carbs first, then fiber, then sugar alcohols. Check the ingredient list for hidden sugar, which often shows up in sauces, dressings, processed meats and anything marked “low-fat”. If you’re not sure about a product, leave it on the shelf and choose something with fewer ingredients.
What to Eat
Dairy
Cheese, cream cheese, cottage cheese, eggs, heavy cream, sour cream.
Meat & Seafood
Beef, chicken, pork, turkey, salmon, tuna, shrimp and sardines. Check labels on anything processed, as cured and breaded products often have added sugar or fillers.
Fruit
Avocado, strawberries, blueberries, raspberries, lemon and lime, plus olives and tomatoes in sensible portions. Berries are the best choice, and portion size matters.
Fats & Oil
Olive oil, avocado oil, butter, ghee and coconut oil. These keep you full and give you steady energy, so don’t be afraid of them.
Nuts and seeds
Almonds, walnuts, pecans, macadamia nuts, chia seeds, flaxseeds, peanut butter and almond butter. They’re great for snacking, but easy to overeat, so measure a handful.
Sauces & Seasonings
Hot sauce, mustard, mayo, ranch, caesar, sugar-free BBQ, salsa and sriracha. Always check the label, since many sauces hide sugar.
Sweeteners
Erythritol, monk fruit, stevia and xylitol. Sweet cravings don’t have to disappear.
Flours for baking
Almond flour and coconut flour. You can still bake, really. Just don’t swap them one-to-one with regular flour, because they behave very differently.
FAQ
Most of the foods that are high in carbs: bread, pasta, rice, potatoes, cereal, sugar and sweets. Fruit juice, soda, beer and sweet cocktails are out too, since liquid sugar adds up fast. Higher-sugar fruit like bananas, grapes and mangoes are best left aside, at least in the beginning.
Be careful with ketchup, sweet sauces and anything labelled “diet” or “low-fat,” because they often hide sugar or starch. When in doubt, check the label for total carbs and fiber, or pick a product with fewer ingredients.
You don’t need a complicated meal plan. A simple day might start with eggs cooked in butter and a side of avocado. Lunch could be a big salad with chicken, olive oil and cheese. If you need a snack, a handful of almonds or a piece of cheese fills the gap. Dinner could be salmon with roasted broccoli, and dessert can be berries with whipped cream.
Most of the recipes on this site are built for exactly this kind of day, and each one lists its macros so you can see how it fits.
Dry wine and spirits like vodka or whiskey are the lower-carb options, and they hit harder on keto. Beer and sweet mixed drinks are best avoided.
Not at the start. Focus on net carbs and real food first. If weight loss stalls later, you can look at portions.
Most people start to notice steadier energy, fewer cravings and less hunger. If you want to be sure, you can use ketone test strips or a blood ketone meter, though you don’t need them to succeed.
Yes. Order a protein with vegetables, swap fries or rice for a side salad, and ask for sauces on the side.
You don’t need a complicated meal plan. A simple day might start with eggs cooked in butter and a side of avocado. Lunch could be a big salad with chicken, olive oil and cheese. If you need a snack, a handful of almonds or a piece of cheese fills the gap. Dinner could be salmon with roasted broccoli, and dessert can be berries with whipped cream.
Most of the recipes on this site are built for exactly this kind of day, and each one lists its macros so you can see how it fits.
This is my story
I am 36 years old and I was diagnosed with Type 1 diabetes when I was just 10. Back then, hospital life became my normal, and I had to grow up very quickly.
In the beginning, life was strict routines. Insulin pump, 5 meals a day, every carb measured, injections on time. My whole world revolved around diabetes, and honestly, there was no joy in it.
As a teenager, I went the other way. I rebelled. I stopped counting, stopped checking my blood glucose properly, and ate whatever I wanted. It left me feeling unwell, with high sugars, weight gain, and eventually eating disorders when dieting got out of control. My relationship with food was never simple.
After university, in 2016, I came across an article in a US magazine about the keto diet. At that time I was training in the gym and trying to stay in shape, but I was constantly bloated, spiking, constipated, and even fainted several times from extreme lows. Doctors told me it was stress or too much sitting at work. Deep down, I knew there had to be something else.
So I started researching. I remembered keto being mentioned in that magazine, so I asked my doctor back in Poland. She looked at me like I was crazy and said, “If you do it, it’s at your own risk.”
And so, I did.
That is when everything changed. My blood sugar became stable. No crazy ups and downs, no cravings, no constant finger pricking. For the first time, I felt in control.
Now I know the truth. All my digestion problems, bloating, brain fog, and bad sleep were caused by excessive carbs and processed food. And I was not even eating junk food.
Today, I live a lifestyle I truly enjoy. I do not even want to call it a diet. My blood tests are perfect, my diabetes is under control, I am more productive than ever, and I feel healthy for my family.
If you are struggling with digestion, hormones, poor sleep, brain fog, glucose spikes, or weight gain, this lifestyle might be exactly what you need. My recipes show that you can eat delicious food, feel great and still work toward your weight goals.
The keto diet helped me manage my diabetes, lose weight, and feel better every day. Now I’m here to make it simple for you.
Simple meals. Real food. Real results.
All under 20 minutes · Macros included · Blood sugar friendly
Keto High Protein Tuna Pizza
Keto High Protein Lettuce Wrap
Keto High Protein BLT Chicken Salad
Keto High Protein Hot Honey Eggs
Keto High Protein Chicken Waffle
Keto High Protein Waffle
Get easy keto recipes, low-carb meal ideas, and food finds that help you eat better, feel better, and stay on track.
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Keto myths, busted!
“Keto means bacon for breakfast, lunch and dinner.”
Not at all. Most of my plates are built on vegetables, eggs, fish, chicken and good fats. Bacon is a treat, not the plan.
“Keto means bacon for breakfast, lunch and dinner.”
Not at all. Most of my plates are built on vegetables, eggs, fish, chicken and good fats. Bacon is a treat, not the plan.
Everyone’s body is different. If you have diabetes or take medication, talk to your doctor before you start.
“It’s too expensive.”
It can be as simple as eggs, canned tuna, chicken thighs, frozen vegetables and cabbage. Real food doesn’t have to be fancy.
“It’s too complicated to stick to.”
It is if you overthink it. Keep your net carbs low, keep your meals simple, and every recipe here is done in about 20 minutes.
“You’ll feel awful the whole time.”
The first week can be rough for some people, mostly from water and salt loss. It usually passes within a week or two, and many people then notice steadier energy.
Keto Recipe Review Spotlight
