Combining some recipes from our site with this weekly diet plan is a great way to get started. This great sample menu came from Healthline. Make sure you visit their site, as they have a lot of great information on all kinds of health issues. And if creating your own menu seems daunting, check below for ads that take you to some great paid plans or check out this page. These plans can really help you reach your goals.
A sample keto menu for 1 week
The following menu provides fewer than 50 grams of total carbs per day. As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis.
This is a general, 1-week ketogenic menu that can be altered depending on individual dietary needs.
Monday
- Breakfast: two eggs fried in butter served with sauteed greens
- Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens
- Dinner: pork chops with green beans sauteed in olive oil
Tuesday
- Breakfast: mushroom omelet
- Lunch: tuna salad with celery and tomato atop a bed of greens
- Dinner: roast chicken with cream sauce and sauteed broccoli
Wednesday
- Breakfast: bell pepper stuffed with cheese and eggs
- Lunch: arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese
- Dinner: grilled salmon with spinach sauteed in sesame oil
Thursday
- Breakfast: full-fat yogurt topped with Keto granola
- Lunch: steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa
- Dinner: bison steak with cheesy broccoli
Friday
- Breakfast: baked avocado egg boats
- Lunch: Caesar salad with chicken
- Dinner: pork chops with vegetables
Saturday
- Breakfast: cauliflower toast topped with cheese and avocado
- Lunch: bunless salmon burgers topped with pesto
- Dinner: meatballs served with zucchini noodles and Parmesan cheese
Sunday
- Breakfast: coconut milk chia pudding topped with coconut and walnuts
- Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey
- Dinner: coconut chicken curry
As you can see, ketogenic meals can be diverse and flavorful.
Although many ketogenic meals are based around animal products, there is a wide variety of vegetarian options to choose from as well.
If you’re following a more liberal ketogenic diet, adding a cup of berries to your breakfast or a small serving of a starchy vegetable to your dinner will increase the number of carbs in this meal plan.
Paid Plans That Guide Your Meal Planning
Sometimes trying to do things on your own can be difficult. Here are some diet plans that may prove helpful in trying to customize your keto diet plan for your lifestyle and weight goals. These of course cost some money, but most people think they are well worth it. Many offer some free recipes or other freebies, so check them out here. As an added bonus, if you do purchase a plan, I’ll make a few dollars on it and that will help me improve this site!
