A Sample 1400-Calorie Diabetic Meal Plan

Quick keto meals in 20 minutes or less

Quick keto meals in 20 minutes or less

Time is precious, but we still want to eat healthy and delicious food. Below, we’ve gathered our favorite keto recipe for lunch and dinner, which you can prepare in 20 minutes or less.
Once you discover your favorite combinations, you can enjoy these quick and filling keto meals over and over. Or, if you want to try something you haven’t made, you can browse our advanced recipe search for new and exciting dishes that fit your exact preferences.
Top ingredients for quick meals: Deli meat

Top ingredients for quick meals:
Deli meat
Want more than just recipes? Check out this helpful guide: 6 ways to stay low carb or keto when you don’t want to cook.
Quick keto lunches
Here are our top-rated keto lunch recipes that you can prepare in minutes. When buying pre-prepared ingredients, remember to check the labels, as some products may contain extra sugars and starches.
Ingredients
8 oz. deli roast beef, rolled
5 oz. (1¼ cups) cheddar cheese, cut in finger-like slices
1 (7 oz.) avocado, sliced
6 radishes, sliced
1 (½ oz.) scallion, cut on an angle
4 tbsp mayonnaise
1 tbsp Dijon mustard
2 oz. (1½ cups) lettuce
1 tbsp extra virgin olive oil
salt and pepper
Instructions
Place the roast beef, cheese, avocado, scallion, and radishes on a plate.
Serve with lettuce, olive oil, mustard, and a hearty dollop of mayonnaise.
1. Is avocado a fruit or a vegetable?
Avocados are usually grouped with vegetables because they aren’t sweet and are typically used in salads, guacamole, and savory dishes.

Avocados are high in fat — another feature that’s uncommon in fruits, with the exception of olives and coconut. In fact, in addition to being nicknamed “alligator pear” for their dark, leathery skin, avocados are sometimes called “butter pear” due to the creamy texture and rich taste of the fruit inside.

Yet they do have some features in common with other fruits. Like mangos, peaches, and dates, avocados contain one large seed or pit in their center.

2. Avocados are rich in nutrients
Avocados have an impressive nutrition profile. A 100-gram (3.5-ounce) portion (half a large avocado) provides:

15 grams of natural fat
2 grams of protein
9 grams of total carbohydrates, including 7 grams from fiber
160 calories
485 mg of potassium, or 14% of the recommended daily intake (RDI). This is more than you’d get from a medium banana — and with a lot less sugar.
Avocados are also a good source of vitamin C, folate, vitamin B6, pantothenic acid (vitamin B5), vitamin E, and magnesium.
In addition, they contain phytochemicals (“plant chemicals”) which may potentially provide health benefits, based on observational, test tube and animal studies. However, more research is needed to confirm their effects in humans.
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3. Potential health benefits of avocados
Avocado consumption has been linked to several positive health changes:

Improved lipid profile: One systematic review of randomized controlled trials (RCTs) — considered the strongest level of scientific evidence — found that eating avocados lowered people’s LDL cholesterol and triglyceride levels and raised their HDL levels.

However, some of these changes may not occur in everyone who increases their avocado intake.

Decreased oxidation of LDL: In a recent trial, people with elevated LDL cholesterol who consumed one avocado daily for five weeks achieved a significant decrease in oxidized (damaged) small, dense LDL particles — the type considered to have the strongest link to heart disease.

Better absorption of fat-soluble vitamins: In one study, when healthy adults ate avocado with a meal containing tomato sauce or carrots, they absorbed more beta-carotene (a precursor to vitamin A found in plants) and converted 4 to 12 times more of that beta-carotene to vitamin A, compared to eating identical meals without avocado.

This effect is particularly beneficial for vegans and some vegetarians, because vitamin A is only found in animal sources like fatty fish, organ meats, and dairy. Therefore, they depend more on the natural conversion of beta carotene to vitamin A.

4. Avocados are high in fiber
Avocados provide an excellent source of soluble and insoluble fiber.

In fact, they’re at the top of our list of 15 high-fiber foods.

In systematic reviews of randomized trials, fiber has been found to help lower blood sugar and LDL cholesterol.

It can also be helpful for reducing constipation and improving symptoms of irritable bowel syndrome (IBS).

Adding a large avocado to a meal — or dividing it among two meals — is an easy and delicious way to get an impressive 14 grams of fiber.

5. Avocados are low in carbs
A growing number of high-quality studies demonstrate that low-carb diets can help people lose weight and achieve better type 2 diabetes control.

If you’re cutting back on carbs, eating avocado can help you stay within your daily carb budget.

A 100-gram serving (about half a large avocado) contains 9 grams of total carbohydrates. However, 7 of those carbs are fiber, which your body’s digestive tract can’t digest and absorb.

Therefore, half an avocado contains only 2 grams of net carbs, also known as digestible carbs.

This makes avocado an ideal food to enjoy regularly on a low-carb or keto diet.

6. How many calories does an avocado have?
An avocado contains about 250-320 calories, depending on its size. Although avocados are considered fairly high in calories, they’re also very filling due to being high in both fat and fiber.

Unlike some other foods, avocados are pretty hard to overeat (unless it is guacamole with chips.) What’s more, their calories come with important nutrients.

At Diet Doctor, we don’t recommend counting calories to achieve and maintain a healthy weight. Instead, we advise you to make your calories count by choosing nutritious, satisfying foods — like avocado.

7. Avocados may be helpful for weight loss
Avocados have a reputation for being fattening. Yet results from studies don’t support this idea.

In fact, research suggests that eating avocado may help rather than hinder weight loss by making you feel full.