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| The A-Z of Keto Menu for One Week |
We prepared a detailed menu of the ketogenic diet
for 7 days according to the following principles:
- ·
Simple and quick recipe.
- ·
Dishes that are easy to eat at work.
- ·
Net carbohydrates for all meals, not
just the total daily amount.
Tips before
you start
·
Shop well in advance and don't buy
anything you won't eat. Some foods can spoil if you buy them a week in advance.
If so, put it in the freezer or buy it a few days before cooking.
·
If you need to take food to work, get
ready the day before.
·
Check your menu plan and always prepare
low-carb meals (hard-boiled eggs, crispy bacon, bone broth, mayonnaise, pesto,
mustard, etc.).
·
If you don't like the ingredients on
this menu, substitute other ingredients with the same amount of net carbs (beef
for pork, blackberry for raspberry, etc.).
·
Monitor your magnesium, potassium, and
sodium intake.
·
Electrolytes are essential for health
and weight loss, especially during the first few days of a ketogenic diet.
·
This diet plan may not work and needs
some adjustments. If you need less protein, reduce the amount of meat and eggs.
Don't worry about a little excess protein. Doesn't escape from ketosis. If you
need to add more (or less) fat, focus on adding foods high in oil and fat.
Should
I play Sports?
80-90% of your effort should come from your diet.
But I walk for at least 30 minutes every day and do weight training 3 times a
week.
Day 1
Breakfast
·
Whipped coconut cream with nuts and
berries:
- ·
36 grams of blackberries, raspberries,
or strawberries; Fresh or frozen.
- ·
30 g of almonds.
- ·
120g coconut milk whipped cream.
- ·
A pinch of cinnamon (avoid sweeteners).
Macro:
- ·
Calorie-584 kcal.
- ·
Carbohydrates-18,1 g.
- ·
Fiber-8,3 g.
- ·
Net carbohydrates-9,8 g
- ·
Protein-11,2 g.
- ·
Fat-56,5 g.
Lunch
Tuna Salad:
- ·
180 g canned tuna. Alternatively, you
can use cooked chicken.
- ·
100g crispy salad.
- ·
2 boiled eggs.
- ·
1 medium onion (15 g)
- ·
Two drops of lemon juice.
- ·
Pink Himalayan salt.
- ·
2 tbsp homemade mayonnaise.
Macro:
- ·
Calories-713 kcal.
- ·
Carbohydrates-5,4 g.
- ·
Fiber-1,5 g.
- ·
Net carbohydrates-3,9 g
- ·
Protein-59,7 g.
- ·
Fat-49,8 g.
Dinner
·
Three egg muffins (for 2-3 minutes,
divide everything into 2 cups and microwave):
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2 large domestic eggs.
- ·
75 g frozen spinach.
- ·
Pink Himalayan salt to taste.
- ·
Optional: bacon or ham pate or smoked
salmon.
- ·
Includes three cups of green salad:
- ·
60 grams of crispy green salad.
- ·
100 avocados.
- ·
1 tablespoon olive oil
- ·
Pink Himalayan salt to taste.
- ·
Two drops of lemon juice.
Macro:
- ·
Calorie-454 kcal.
- ·
Carbohydrates-14,3 g.
- ·
Fiber-9,7 g.
- ·
Net carbohydrates-4,6 g
- ·
Protein-18,2 g.
- ·
Fat-38,3 g.
Day 2
Breakfast
- ·
An omelet made with 3 large homemade
eggs.
- ·
Top with 1 tablespoon of oil and slowly
cooked meat (100 g) in pink Himalayan salt.
- ·
Serve with ½ cup (70g) sauerkraut.
Macro:
- ·
Calorie-608 kcal.
- ·
Carbohydrates-4,1 g.
- ·
Fiber-2,1 g.
- ·
Net carbohydrates-2,1 g
- ·
Protein-38,7 g.
- ·
Fat-47,3 g.
Lunch
Quick
Avocado Salad:
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½ avocado (100 g).
- ·
1 crunchy lettuce (100 g)
- ·
2 boiled eggs.
- ·
1 medium onion (15 g)
- ·
Two drops of lemon juice.
- ·
Pink Himalayan salt.
- ·
1 tablespoon olive oil
Macro:
- ·
Carbohydrates-13,3 g.
- ·
Fiber-8,1 g.
- ·
Net carbohydrates-5,2 g
- ·
Protein-15,5 g.
- ·
Fat-38,2 g.
- ·
Calories-441 kcal.
Dinner
Fried
pork ribs with asparagus:
- ·
1 medium-sized pork rib seasoned with
pink Himalayan salt, stir-fried lard, or ghee (150 g) to 1 tbsp.
- ·
Stir in 1 large asparagus, seasoned with
salt and fresh lemon juice, in 1 tablespoon (200 g) of purified butter.
Macro:
- ·
Carbohydrates-8,4 g.
- ·
Fiber-4,4 g.
- ·
Net carbohydrates-4 g
- ·
Protein-35,2 g.
- ·
Fat-43,7 g.
- ·
Calorie-566 kcal.
3RD day
·
1 large homemade egg.
·
100 pieces of smoked wild salmon or
homemade ham (1 g)
·
1 tbsp ghee.
·
1 cup (150 g) stewed spinach
·
Pink Himalayan salt.
·
1 cup (150 g) of berries-of all berries,
blackberries have the least net carbohydrates.
Macro:
- ·
Carbohydrates-19,6 g.
- ·
Fiber-10,9 g.
- ·
Net carbohydrates-8,7 g
- ·
Protein-30,9 g.
- ·
Fat-25,4 g.
- ·
Calories: 421
Lunch
Quick
Shrimp and Spinach Salad:
- ·
1 bag (200 g) of raw shrimp, fried in 1
tbsp ghee.
- ·
2 g (60 cups) fresh spinach or other
greens.
- ·
¼ cup (30 g) green or black olives
- ·
2 tablespoons olive oil
- ·
Try cayenne pepper and pink Himalayan
salt.
Macro:
- ·
Carbohydrates-4,3 g.
- ·
Fiber-2,4 g.
- ·
Net carbohydrates-1,9 g
- ·
Protein-30,9 g.
- ·
Fat-45,8 g.
- ·
Calorie-564 kcal.
Dinner
Slow-cooked
meat with a glass of salad:
·
150 g of slow-cooked meat.
·
1 crunchy lettuce (100 g)
·
Simple tomato salad with:
·
1 cup (150 g) cherry tomatoes
·
1 medium onion (15 g)
·
1 tbsp freshly chopped basil (or 1 tsp
dry).
·
1 tablespoon olive oil
·
Pink Himalayan salt to taste.
Macro:
- ·
Carbohydrates-12 g.
- ·
Fiber-4 g.
- ·
Net carbohydrates-8 g
- ·
Protein-30,5 g.
- ·
Fat-34,7 g.
- ·
Calories-479 kcal.
Total daily macros: 1465 calories,
35,9 grams total carbs, 17,3 grams fiber, 18,6 grams net carbs, 92,2 grams
protein, 108 grams fat.
4th day
Breakfast
·
Beat with 3 eggs, a lot of onions (or 1
little onion).
·
1 cut (30 g) handcrafted bacon or ham
·
1 tbsp ghee.
·
1 huge portobello or other mushrooms (80
g).
·
¼ cup (75 g) cherry tomatoes.
·
To expand magnesium, eat ½ cup (75g)
stewed spinach.
Large scale:
- ·
Carbs 10,3 g.
- ·
Fiber-4,5 g.
- ·
Net starches 5,8 g
- ·
Protein-28,2 g.
- ·
Fat-37,8 g.
- ·
Calorie-490 kcal.
Lunch
The
speedy plate of mixed greens with moderate cooked meat (pre):
·
Gradually cooked meat (150 g).
·
2 cups (90 g) firm vegetables like
spinach
·
2 tbsp custom-made mayonnaise.
·
Pink Himalayan salt to taste
Large scale:
·
Starches 6,9 g.
·
Fiber-2,5 g.
·
Net starches 4,3 g
·
Protein-29,8 g.
·
Fat-45,5 g.
·
Calorie-555 kcal.
Dinner
Pan-seared
flame-broiled trout or salmon with green beans:
·
1 enormous trout or salmon filet (200 g)
seared in 1 tbsp. ghee.
·
200 packs (1 g) singed green beans in 1
tbsp. ghee.
·
Two drops of lemon juice.
·
Pink Himalayan salt to taste.
Full scale:
- ·
Sugars 14,3 g.
- ·
Fiber-5,4 g.
- ·
Net sugars 8,9 g
- ·
Protein-46,5 g.
- ·
Fat-42,2 g.
- ·
Calorie-624 kcal.
Complete everyday macros: 1670
calories, 31,5 grams all out carbs, 12,4 grams fiber, 19,1 grams net carbs, 104
grams protein, 125 grams fat.
5th day
Breakfast
·
2 homemade eggs and a bunch of onions
(or 1 small onion).
·
2 sheets (60 g) of homemade bacon or
ham.
·
1 tbsp ghee.
·
½ avocado with pink Himalayan salt (100
g).
·
Serve with ½ cup (70g) sauerkraut.
Macro:
·
Carbohydrates-12,7 g.
·
Fiber-8,9 g.
·
Net carbohydrates-3,8 g
·
Protein-23,5 g.
·
Fat-54,4 g.
·
Calorie-623 kcal.
Lunch
Quick
Avocado Salad:
·
½ avocado (100 g).
·
1 crunchy lettuce (100 g)
·
2 boiled eggs.
·
1 medium onion (15 g)
·
Two drops of lemon juice.
·
Pink Himalayan salt.
·
1 tablespoon olive oil
Macro:
·
Carbohydrates-13,3 g.
·
Fiber-8,1 g.
·
Net carbohydrates-5,2 g
·
Protein-15,5 g.
·
Fat-38,2 g.
·
Calories-441 kcal.
Dinner
Slow-cooked
meat with a glass of salad:
·
150 g of slow-cooked meat.
·
1 crunchy lettuce (100 g)
·
Simple tomato salad with:
·
1 cup (150 g) cherry tomatoes
·
1 medium onion (15 g)
·
1 tbsp freshly chopped basil (or 1 tsp
dry).
·
1 tablespoon olive oil
·
Pink Himalayan salt to taste.
Macro:
·
Carbohydrates-12 g.
·
Fiber-4 g.
·
Net carbohydrates-8 g
·
Protein-30,5 g.
·
Fat-34,7 g.
·
Calories-479 kcal.
Total daily macros: 1544 calories,
38g total carbs, 21g fiber, 17g net carbs, 69,4g protein, 127g fat.
6th day
Breakfast
Whipped
coconut cream with nuts and berries:
·
36 grams of blackberries, raspberries,
or strawberries; Fresh or frozen.
·
30 g of almonds.
·
120g coconut milk whipped cream.
·
A pinch of cinnamon (avoid sweeteners).
Macro:
·
Calorie-584 kcal.
·
Carbohydrates-18,1 g.
·
Fiber-8,3 g.
·
Net carbohydrates-9,8 g
·
Protein-11,2 g.
·
Fat-56,5 g.
Lunch
Chicken
breast and herb salad
·
Stir-fried salmon or trout with broccoli
stew:
·
1 medium-sized salmon or trout fillet
(150 g), grilled in 1 tablespoon ghee.
·
Pink Himalayan salt and pepper (black or
cayenne).
·
2 cups boiled/steamed broccoli, 1
tablespoon of lemon juice. Olive oil (180 g).
Macro:
·
Carbohydrates-12,5 g.
·
Fiber-4,7 g.
·
Net carbohydrates-7,7 g
·
Protein-37,6 g.
·
Fat-38,1 g.
·
Calories-537 kcal.
Total daily macros: 1683 calories,
35,2g total carbs, 14,5g fiber, 20,7g net carbs, 91,5g protein, 135g fat.
7th day
Breakfast
·
2 large eggs (already).
·
1 slice (30 g) homemade bacon or ham
·
½ avocado (100 g).
·
1 cup (150 g) stewed spinach
·
1 tbsp ghee.
·
Pink Himalayan salt.
·
Serve with ½ cup (75g) fresh or frozen
berries.
Macro:
·
Carbohydrates-22,8 g.
·
Fiber-15,1 g.
·
Net carbohydrates-7,7 g
·
Protein-25,3 g.
·
Fat-48 g.
·
Calorie-600 kcal.
Lunch
Avocado,
Bacon, Spinach Salad:
·
2 sheets of homemade bacon (60 g).
·
2 g (90 cups) fresh spinach or other
greens.
·
1 avocado (200 g) with pink Himalayan
salt.
·
1 teaspoon Dijon mustard.
·
1 tbsp homemade mayonnaise.
Macro:
·
Carbohydrates-20,9 g.
·
Fiber-15,1 g.
·
Net carbohydrates-5,8 g
·
Protein-14,2 g.
·
Fat-57,4 g.
·
Calorie-621 kcal.
Dinner
Fried
pork ribs with asparagus:
·
1 medium-sized pork rib seasoned with
pink Himalayan salt, stir-fried lard, or ghee (150 g) to 1 tbsp.
·
1 large asparagus seasoned with salt and
fresh lemon juice, stir-fry in 1 tbsp (200 g).
Macro:
·
Carbohydrates-8,4 g.
·
Fiber-4,4 g.
·
Net carbohydrates-4 g
·
Protein-35,2 g.
·
Fat-43,7 g.
·
Calorie-566 kcal.
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