Keto Diet Menu

Before we look at the keto diet menu, we have to just take a quick look at what the keto diet entails, then I will get into your free one-week menu plan that you can swap and change and rework that will give you different eating day menus to last you for a whole month.

The keto diet is a low carb, medium protein high-fat lifestyles.  The science behind the diet is well established and the benefits of the eating plan have been proven over and over again to be highly effective for health and weight loss. The problem that many people face though is what can they eat. Most people will only give you a list of foods, which we are also going to do, but they don't give you a menu plan to help you get started.

What foods can you eat on a ketogenic diet

Before we can look at a menu, let's look at what you can actually eat on the ketogenic diet.

First, you can eat all types of meat, chicken, pork, beef, venison, turkey and all fish, even shellfish. You can also add eggs back to your diet, they have been proven to be packed with goodness and no, they will not give you cholesterol. You can use dairy depending on your constitution. Many people cannot stomach lactose, so for those, it would be better to stay away from dairy-based products.

Vegetables you can eat all the green leafy vegetables and preferably vegetables that grow above ground. In some instances, you can have some of the other vegetables as long as you keep to below your daily carb intake of between 20 - 100 carbs depending on how strict you want to follow the keto lifestyle.

The fruit you are allowed to eat will be in the form of berries such as strawberries, blueberries, raspberries, and mulberries. Who are the fruits contain too match sugar and is therefore suggested only in very limited amounts or not at all.

All manufactured foods are left out of the diet. There are obvious and scientific reasons for this, for more information on the keto diet and it's philosophy and science, please read the following article - What is the keto diet about?

On the keto diet, you can eat as much as you want, the only thing to keep in mind is to stop eating when you are not hungry anymore. Sometimes this is not as easy as it seems, however, a good way to overcome this is to eat slower. By simply leaning back while you are chewing will automatically slow down the rate at which you eat. Anything slower allows your body to give you the signal that you are full and at this point, you should stop eating more. In other words, the golden rule is to eat only until satiated.

Let's work on some meal plans
With the following meal plans, you can swap and change as you please.

Breakfast

Day 1

2 Scrambled Eggs fried in 1 tablespoon of butter

 

Lunch

Day 1
Chicken strips on a bed of salad with olive oil and balsamic vinegar dressing

 

Supper

Day 1
Steamed Broccoli with butter drizzled over it, 200g pork chop with full cream mushroom sauce
Mushroom sauce home-made with butter and full cream and salt and pepper and fresh mushrooms

 

Breakfast

Day 2
Two fried eggs fried in 1 tablespoon of olive oil
2 rashers bacon

 

Lunch

Day 2
Two meatballs and two slices of cheese with English mustard

 

Supper

Day 2
Butter Fried curry Cabbage with mince
Fry the mince in olive oil and serve on top a bed of cabbage

 

Breakfast

 

Day 3
2 egg omelette filled with mushrooms tomato, green pepper and cheddar cheese
Use 1 tablespoon of butter to fry mushrooms green pepper and tomato
Use half a tablespoon to fry the omelette

 

Lunch

 

Day 3
Fried fish and sweet potato chips and lemon
Fried in palm oil

 

Supper

 

Day 3
Steamed Cauliflower topped with melted cheese and a 200g beef steak with garlic butter sauce

 

Breakfast

 

Day 4
2 scrambled eggs with baby spinach mixed in and fried with 1 tablespoon butter

 

Lunch

 

Day 4
Full cream yoghurt with strawberries and blueberries

 

Supper

 

Day 4
Brinjal coated with pork rind and fried in palm oil topped with cream cheese and 200g lamb chops fried in olive oil

 

Breakfast

 

Day 5
Half an avocado with fried cherry tomatoes and a slice of fried halloumi cheese
Cherry tomatoes and fried halloumi cheese fried in a tablespoon of coconut oil

 

Lunch

 

Day 5
Chicken liver with onion, garlic, topped with cheese
Fried in butter

 

Supper

 

Day 5
Large Zucchini cut into chunks sweet potato and any stewing beef.
Just before serving add coconut cream. Can serve stew with cauliflower rice or cauliflower

 

Breakfast

 

Day 6
Asparagus bacon and egg mixed fry scooped into half a green pepper topped with cheese

 

Lunch

 

Day 6
Salad with beef strips cherry tomatoes feta cheese celery and mushrooms
Use olive oil and red wine vinegar as the dressing

Supper

 

Day 6
Steamed Summer squash served with butter and desiccated coconut covered fish fried in coconut oil
Fish can be any fish of your choice

 

Breakfast

 

Day 7
2 Fried eggs, 2 slices tomato, 1 portobello mushroom and one fried sausage
All fried in butter

Lunch

 

Day 7
Hamburger patties with cream cheese
Put two hamburger patties on top of each other with and generous layer of cream cheese in the middle

Supper

 

Day 7
Green beans, onion and garlic fried in butter and cream and grilled chicken

Play around with these menus use different spices different herbs different ways of preparing the meals and you will have a meal plan that can last you for quite a while.

If you would like to have a more controlled environment to harness the power of the ketogenic diet feel free to have a look at our Eat2Live weight-loss plan, you can click the link in the menu on the left-hand side for more information. Even though we call it a weight loss plan, the core focus of the Eat2Live program is to increase health and wellness. We know if we take care of health and well wellness, weight loss follows automatically.

If you have any questions or have further input we would love to hear from you. Please leave us a comment below

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