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A Sample Keto Menu for One Week

A Sample Keto Menu for One Week
The following menu provides less 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 one-week ketogenic menu that can be altered depending on individual dietary needs.



Monday
Breakfast: Two eggs fried in pastured butter served with sauteed greens.
Lunch: A bunless grass-fed burger topped with cheese, mushrooms and avocado atop a bed of greens.
Dinner: Grilled salmon with spinach sauteed in coconut 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 coconut 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: Grilled salmon with spinach sauteed in coconut oil.


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.



SUMMARY
A ketogenic meal plan, like any healthy diet, should include whole foods and many fiber-rich, low-carb vegetables. Choose healthy fats like coconut oil, avocado, olive oil and pastured butter to increase the fat content of dishes.

Healthy Ketogenic Snack Options
Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet.

Because the ketogenic diet is so filling, you may only need one or two snacks per day, depending on your activity level.

Here are some excellent, keto-friendly snack options:

Almonds and cheddar cheese
Half an avocado stuffed with chicken salad
Guacamole with low-carb veggies
Trail mix made with unsweetened coconut, nuts and seeds
Hard-boiled eggs
Coconut chips
Kale chips
Olives and sliced salami
Celery and peppers with herbed cream cheese dip
Berries with heavy whipping cream
Jerky
Cheese roll-ups
Parmesan crisps
Macadamia nuts
Greens with high-fat dressing and avocado
Keto smoothie made with coconut milk, cocoa and avocado
Avocado cocoa mousse
Though these keto snacks can maintain fullness between meals, they can also contribute to weight gain if you’re snacking too much throughout the day.

It’s important to eat the appropriate number of calories based on your activity level, weight loss goal, age and gender.

A Simple Ketogenic Shopping List
A well-rounded ketogenic diet should include lots of fresh produce, healthy fats and proteins.

Choosing a mixture of both fresh and frozen produce will ensure that you have a supply of keto-friendly vegetables and fruits to add to recipes.

The following is a simple ketogenic shopping list that can guide you when perusing the grocery aisles:

Meat and poultry: Beef, chicken, turkey and pork (choose organic, pasture-raised options whenever possible).
Fish: Fatty fish like salmon, sardines, mackerel and herring are best.
Shellfish: Oysters, shrimp and scallops.
Eggs: Purchase omega-3-enriched or pastured eggs whenever possible.
Full-fat dairy: Unsweetened yogurt, butter, heavy cream and sour cream.
Oils: Coconut and avocado oils.
Avocados: Buy a mixture of ripe and unripe avocados so that your supply will last.
Cheese: Brie, cream cheese, cheddar and goat cheese.
Frozen or fresh berries: Blueberries, raspberries, blackberries.
Nuts: Macadamia nuts, almonds, pecans, pistachios.
Seeds: Pumpkin seeds, sunflower seeds, chia seeds.
Nut butters: Almond butter, peanut butter.
Fresh or frozen low-carb vegetables: Mushrooms, cauliflower, broccoli, greens, peppers, onions and tomatoes.
Condiments: Sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives and spices.
It’s always worthwhile to plan your meals ahead of time and fill your cart with the ingredients needed for a few days’ worth of healthy dishes.

Plus, sticking to a shopping list can help you avoid tempting, unhealthy foods.

The Bottom Line
A healthy ketogenic diet should consist of about 75% fat, 20% protein and only 5% or less than 50 grams of carbs per day.

Focus on high-fat, low-carb foods like eggs, meats, dairy and low-carb vegetables, as well as sugar-free beverages. Be sure to restrict highly processed items and unhealthy fats.

The popularity of the ketogenic diet has made it easier than ever to find a wide array of interesting and healthy keto meal ideas online.

Using this article as a guide to get started on the keto diet can set you up for success and make transitioning to a high-fat, low-carb diet a breeze.