KETO DIET MENU

One-Week Sample Keto Diet Menu

We’ve created this ketogenic diet menu to give you an idea of what the low carb lifestyle is like on a week-to-week basis.  If you are starting out on a low carb diet, or simply looking for some new menu ideas for your ongoing ketogenic lifestyle, here is a basic ketogenic meal plan for one week.

	Breakfast	Lunch	Dinner
Day 1	Two fried eggs with two rashers of streaky bacon.	Green salad with cubed ham and grated cheese.	Pork chops with oriental spices and stir fried spring greens.
Day 2	Scrambled eggs with chives.	Two hot dog sausages with green salad.	Sirloin steak with steamed or raw spinach.
Day 3	Ham and cheese omelet.	Two hamburger patties with cheese and bacon.	Roast pork belly with cauliflower cheese.
Day 4	Smoked salmon and cream cheese roll-ups.	Green salad with egg mayonnaise.	Roast chicken (with the skin left on) and broccoli.
Day 5	Smoked kippers.	Mozzarella and salami slices.	Spare ribs and green vegetable stir fry with chili pepper.
Day 6	Two sausages with poached eggs.	Ground beef fried with spices and served in an iceberg lettuce “taco shell”.	Turkey leg with Brussels sprouts.
Day 7	Poached eggs with spinach and melted cheese (Eggs Florentine).	Deep fried chicken wings on a bed of lettuce.	Tuna steak with steamed green vegetables.

Ketogenic Diet Snacks

For snacking on the ketogenic diet, consider the following:

• A small portion of nuts.
• Seasoned pork rinds.
• Cubed cheese.
• Celery sticks with cream cheese.
• Smoked salmon and cream cheese roll-ups.
• Jerky.
• Pepperoni slices.
• Cold cuts.
• Chicken wings.
• Cocktail sausages.
• Hard boiled eggs.

As a note, you do need to check the carbohydrate content of everything you eat, especially processed foods such as sausages, cheeses and sauces. There could be hidden carbs in the products used to preserve or “pad out” these foods, so make sure you are buying the lowest carb options and counting the carbs they do contain to ensure you don’t go over your daily limit.

Avoid “low fat” foods. Because you aren’t eating many carbs, you need to ensure you are eating enough fat so that you have plenty of energy and to prevent your metabolism slowing down as your body thinks it is starving due to a low caloric intake (this inhibits weight loss and makes you feel off color). This means leaving the skin on chicken, and not cooking your meat on a fat reducing grill or similar. Feel free to use butter and oil in cooking, and ensure you buy full fat cheese and mayonnaise. In the low fat alternatives, the fat is often replaced by carbs.