This is a general one-week ketogenic menu that can be altered depending on individual dietary needs. This menu provides less than 50 grams of total carbs per day.
Monday
- Breakfast: Two eggs fried in pastured butter served with sautéed greens.
- Lunch: A bunless burger topped with cheese, mushrooms and avocado atop a bed of greens.
- Dinner: Pork chops with green beans sautéed in coconut oil.
Tuesday
- Breakfast: Mushroom omelet.
- Lunch: Tuna salad with celery and tomato atop a bed of greens.
- Dinner: Roast chicken with cream sauce and sautéed 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 sautéed in coconut 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: Pork chops with 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.
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As you can see, ketogenic meals can be diverse and flavorful.
Although many ketogenic meals are based around animal products, there is a wide variety of vegetarian options to choose from as well.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.