A sample keto meal plan for 1 week
Here is an example menu for the first week of a ketogenic diet to get you started:
Monday
- breakfast: veggie and egg muffins with tomatoes
- lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
- dinner: salmon with asparagus cooked in butter
Tuesday
- breakfast: egg, tomato, basil, and spinach omelet
- lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries
- dinner: cheese-shell tacos with salsa
Wednesday
- breakfast: nut milk chia pudding topped with coconut and blackberries
- lunch: avocado shrimp salad
- dinner: pork chops with Parmesan cheese, broccoli, and salad
Thursday
- breakfast: omelet with avocado, salsa, peppers, onion, and spices
- lunch: a handful of nuts and celery sticks with guacamole and salsa
- dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini
Friday
- breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
- lunch: ground beef lettuce wrap tacos with sliced bell peppers
- dinner: loaded cauliflower and mixed veggies
Saturday
- breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms
- lunch: Zucchini and beet “noodle” salad
- dinner: white fish cooked in coconut oil with kale and toasted pine nuts
Sunday
- breakfast: fried eggs with and mushrooms
- lunch: low carb sesame chicken and broccoli
- dinner: spaghetti squash Bolognese
As each type of food offers unique nutrients and health advantages, it is always advisable to cycle the veggies and meat over an extended period of time.
Check out this keto shopping list and these 101 delicious low-carb recipes for a ton of meals.
SUMMARY
You can eat a wide variety of tasty and nutritious meals on a ketogenic diet. It’s not all meats and fats. Vegetables are an important part of the diet.
Healthy keto snacks
Here are some nutritious, keto-friendly snacks in case you become hungry in between meals:
- fatty meat or fish
- cheese
- a handful of nuts or seeds
- keto sushi bites
- olives
- one or two hard-boiled or deviled eggs
- keto-friendly snack bars
- 90% dark chocolate
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- bell peppers and guacamole
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- beef jerky
- smaller portions of leftover meals
- fat bombs
SUMMARY
Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.
