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.