Weekly Keto Menu

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.
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