For teenagers, the goal is not strict ketosis but rather the elimination of ultra-processed carbohydrates, sugar, and refined grains — the actual dietary drivers of teenage metabolic dysfunction.
This is a moderate low-carb approach (80–120g net carbs per day) for teenagers, not strict ketogenic eating. It is designed to be nutritionally complete, growth-supporting, and realistic for teenagers navigating school, sports, and social eating.
Sugar-sweetened drinks (replace with water, sparkling water, or diluted cordial). Ultra-processed snacks (crisps, biscuits, chocolate bars). Fast food (replace with home-cooked equivalents).
Eggs, meat, fish, dairy, plenty of vegetables, berries, modest amounts of whole grains (oats, sweet potato). This provides growth-supporting nutrition without the metabolic damage of processed carbs.
Protein-rich breakfast options from our keto breakfast collection (eggs, Greek yoghurt, smoked salmon) and filling dinner options from our keto main dish library work well for teenagers.