Keto diet menu example

Keto diet menu example for a week

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You have surely heard about the keto diet and the results it has. The first problem when starting the diet is you need to make a keto diet menu for a couple of days or a week to test it and adjust it based on your needs and taste.

 

Keto diet menu example for a week

As an example, there is a menu that can be adapted according to personal preferences.

 

For men

The menu for men on keto diet includes:

 

On the first day:

Breakfast: omelette and T-bone steak

Late breakfast: protein shake

Lunch: baked fish with vegetables, brown rice

Snack: cottage cheese with nuts

Dinner: chicken fillet, vegetable salad with butter

 

On the second day:

Breakfast: brown rice, toast with avocado

Late breakfast: beef or chicken broth, meatballs with vegetable salad

Lunch: cottage cheese with apple

Snack: seafood salad with butter and cheese

Dinner: casein shake

 

Keto diet menu example for a week

 

On the third day:

Breakfast: fried eggs, wholegrain bread

Late breakfast: cheese, eggs

Lunch: chicken soup, steak, vegetable salad

Snack: kefir

Dinner: oven baked mushrooms with cheese, vegetable salad with sour cream

 

On the fourth day:

Breakfast: fish cakes, vegetable salad with yogurt

Late breakfast: cottage cheese with nuts

Lunch: chicken or beef soup, vegetables and meat salad

Snack: protein shake

Dinner: oven baked salmon with asparagus, cheese

 

On the fifth day:

Breakfast: boiled eggs, chicken fillet, vegetable salad

Late breakfast: whole grain bread, cheese

Lunch: cream soup, vegetables and meat salad

Snack: apples

Dinner: oven baked fish, salad from green vegetables

 

On the sixth day:

Breakfast: omelette, cottage cheese

Late breakfast: orange

Lunch: fish soup, grilled vegetables, chicken cutlets

Snack: protein shake

Dinner: seafood Salad, Chicken Fillet

 

On the seventh day:

Breakfast: omelette with vegetables, toast with peanut butter

Late breakfast: cottage cheese with nuts

Lunch: chicken soup, beef patties, fresh vegetables

Snack: kefir

Dinner: boiled fish, grilled vegetables

 

What to eat on keto diet

 

For women

Special weekly menu for women for keto diet. Portions are formed in accordance with the daily need for calories:

 

On the first day:

Breakfast: omelette, meat and vegetable salad

Late breakfast: cheese, apple

Lunch: meat broth, brown rice with vegetables

Snack: yoghurt

Dinner: oven baked red fish, vegetables

 

On the second day:

Breakfast: fish cutlets, ham and whole grain toast

Late breakfast: avocado with sesame seeds

Lunch: chicken soup, fish cake, vegetables

Snack: protein shake

Dinner: beef entrecote, greens

 

On the third day:

Breakfast: fried eggs with ham, fresh vegetable salad

Late breakfast: cottage cheese with nuts

Lunch: chicken soup, potted rabbit, salad

Snack: kefir

Dinner: oven baked chicken fillet, squash fritters

 

On the fourth day:

Breakfast: boiled eggs, meat salad

Late breakfast: cheese

Lunch: meat medallions, vegetable salad

Snack: protein shake or yoghurt

Dinner: beef pate, salad with green vegetables and butter

 

Keto diet menu for men and for women

 

On the fifth day:

Breakfast: turkey toast with peanut butter

Late breakfast: nuts

Lunch: cream soup, fish cutlets

Snack: kefir

Dinner: oven baked mushrooms with cheese and vegetables

 

On the sixth day:

Breakfast: cheesecakes, apple

Late breakfast: avocado

Lunch: chicken broth, salad with sour cream

Snack: yoghurt

Dinner: chicken sausages, cucumbers

 

On the seventh day:

Breakfast: omelette, toast with avocado and ham

Late breakfast: cheese

Lunch: mushroom soup, chicken fillet with grilled vegetables

Snack: yoghurt

Dinner: cabbage rolls

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