A sample keto menu for 1 week

The following menu provides fewer 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, 1-week ketogenic menu that can be altered depending on individual dietary needs.

Monday

Breakfast: two eggs fried in butter served with sauteed greens

Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens

Dinner: green beans sauteed in olive 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 sesame 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: vegetables

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 are vegetarian options. However, following a keto vegetarian diet will be more challenging, as the choice of foods will be less varied.

Anyone following a keto diet should aim for as much variety as possible in their ingredients to reduce the risk of nutritional deficiencies.

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.

Ketogenic snack options

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

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

No matter which diet you are following, it’s important to eat the appropriate number of calories based on your activity level, weight loss goal, age, and gender. Working with a nutritionist can help you make sure you get the proper amount of nutrients and calories for your personal goals or health history.

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

Fish: fatty fish like salmon, sardines, mackerel, canned tuna, and herring

Shellfish: oysters, shrimp, and scallops

Eggs: organic or conventional

Full fat dairy: unsweetened yogurt, butter, heavy cream, and sour cream

Oils: olive, sesame, and avocado oils

Avocados: 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, and blackberries

Nuts: macadamia nuts, almonds, pecans, and pistachios

Seeds: pumpkin seeds, sunflower seeds, and chia seeds

Nut butters: almond butter, sunflower butter, and 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 foods that don’t fit within your nutrition plan.

Lesson Summary

Here is a sample 1-week keto menu with fewer than 50 grams of total carbs per day:

• Monday
  • Breakfast: two eggs fried in butter with sauteed greens
  • Lunch: bunless burger with cheese, mushrooms, avocado on greens
  • Dinner: green beans sauteed in olive oil
• Tuesday
  • Breakfast: mushroom omelet
  • Lunch: tuna salad on greens
  • Dinner: roast chicken with cream sauce, sauteed broccoli
• Wednesday
  • Breakfast: bell pepper stuffed with cheese and eggs
  • Lunch: arugula salad with turkey, avocado, blue cheese
  • Dinner: grilled salmon, spinach sauteed in sesame oil
• Thursday
  • Breakfast: full-fat yogurt with Keto granola
  • Lunch: steak bowl with cauliflower rice, cheese, herbs
  • Dinner: bison steak, cheesy broccoli
• Friday
  • Breakfast: baked avocado egg boats
  • Lunch: Caesar salad with chicken
• Saturday
  • Breakfast: cauliflower toast with cheese, avocado
  • Lunch: bunless salmon burgers with pesto
  • Dinner: meatballs, zucchini noodles, Parmesan cheese
• Sunday
  • Breakfast: coconut milk chia pudding with coconut, walnuts
  • Lunch: Cobb salad with eggs, avocado, turkey, cheese
  • Dinner: coconut chicken curry

Keto-friendly snack options include:

• Almonds and cheddar cheese
• Half an avocado stuffed with chicken salad
• Guacamole with low carb veggies
• Trail mix with unsweetened coconut, nuts, seeds
• Hard-boiled eggs
• Celery, peppers with herbed cream cheese dip

It's essential to consume the appropriate number of calories based on your goals and consult a nutritionist for personalized advice.

A simple ketogenic shopping list includes:

• Meat and poultry, fish, shellfish
• Eggs, full-fat dairy, oils, avocados
• Cheese, berries, nuts, seeds, nut butters
• Low carb vegetables, condiments

Planning meals ahead and using a shopping list helps in sticking to your nutrition plan.