Weekly Keto Menu
Weekly Keto Menu
Monday
Breakfast:
- Spinach and feta cheese omelette (~300 calories)
- Sliced avocado (~120 calories)
- Coffee with coconut cream (~50 calories)
Lunch:
- Grilled chicken salad with olive oil and lemon dressing (~450 calories)
- Mixed nuts (almonds and walnuts) (~200 calories)
Dinner:
- Baked salmon with asparagus (~400 calories)
- Mashed cauliflower (~150 calories)
Total: ~1670 calories
Tuesday
Breakfast:
- Greek yogurt with chia seeds and berries (~300 calories)
- Green tea (0 calories)
Lunch:
- Lettuce wrap with tuna, avocado mayo, and cucumber (~350 calories)
- A handful of olives (~50 calories)
Dinner:
- Grilled steak with arugula and tomato salad (~500 calories)
- Sautéed spinach with garlic (~100 calories)
Total: ~1300 calories
Wednesday
Breakfast:
- Scrambled eggs with bacon and mushrooms (~350 calories)
- Coffee with unsweetened almond milk (~30 calories)
Lunch:
- Pumpkin and coconut soup (~300 calories)
- Cucumber and onion salad with dill (~50 calories)
Dinner:
- Curry chicken with coconut milk (~450 calories)
- Cauliflower rice (~100 calories)
Total: ~1280 calories
Thursday
Breakfast:
- Green smoothie with spinach, avocado, almond milk, and protein powder (~350 calories)
Lunch:
- Cobb salad with chicken, hard-boiled egg, bacon, avocado, and ranch dressing (~500 calories)
Dinner:
- Roasted pork loin with steamed broccoli (~450 calories)
- Coleslaw with homemade mayo (~200 calories)
Total: ~1500 calories
Friday
Breakfast:
- Almond flour pancakes with whipped cream and berries (~400 calories)
- Coffee with coconut cream (~50 calories)
Lunch:
- Bunless burger with cheese, lettuce, tomato, and avocado (~500 calories)
- Kale chips (~50 calories)
Dinner:
- Garlic shrimp with asparagus (~400 calories)
- Cucumber and mint salad (~50 calories)
Total: ~1450 calories
Saturday
Breakfast:
- Eggs benedict over avocado (~350 calories)
- Herbal tea (0 calories)
Lunch:
- Quinoa bowl with roasted vegetables and chicken (~450 calories)
- A handful of macadamia nuts (~200 calories)
Dinner:
- Lemon fish fillet with roasted Brussels sprouts (~400 calories)
- Mixed salad (~100 calories)
Total: ~1500 calories
Sunday
Breakfast:
- Ham, spinach, and cheese frittata (~350 calories)
- Coffee with coconut oil (~50 calories)
Lunch:
- Greek salad with feta cheese, olives, and cucumber (~400 calories)
- Almonds (~100 calories)
Dinner:
- Meatballs in tomato sauce with zoodles (zucchini noodles) (~400 calories)
- Arugula and parmesan salad (~100 calories)
Total: ~1400 calories
Keto Snacks
- Cheese cubes (~100 calories per serving)
- Cucumber slices with hummus (~100 calories)
- Cheddar cheese chips (~150 calories)
- Keto protein bars (~200 calories)
- Greek yogurt with nuts (~200 calories)
Total Estimated Daily Calories
- Ranges from approximately 1280 to 1670 calories per day.