Ketogenic Diet Menu

Here are a few examples of a daily ketogenic diet menu. As you can see, it comes down to eating controlled portions of meat, as much fat as you like, and low carb veggies.

Any hunger in between meals can be handled with low carb, high fat foods like celery with cream cheese, or an slice of cheese, or a handful of macadamia nuts.

I've analyzed the entire Day 1 menu and included the results in the graphic on the right. The protein grams are a little high but at that calorie intake, the percentage of protein in relation to the percentage of fat intake is perfect.

Day 1: Ketogenic Diet Menu

Breakfast

  • 2 eggs, fried in butter
  • 1 ounce of chopped onion, or other low carb vegetable
  • 1 oz of full fat cheese
  • 4 slices bacon
  • coffee with 1 oz heavy cream

Lunch

  • 3 cups of salad greens
  • 6 oz chicken breast strips, cooked in butter or olive oil
  • 4 T high fat, low carb salad dressing
  • 1 ounce of full fat cheese
  • 1 celery stalk with 1 oz cream cheese
  • water or unsweetened flavored sparkling water or other unsweetened beverage

Dinner

  • 6 oz grilled or pan fried steak
  • mushrooms sauteed in butter
  • broccoli or other low carb vegetable
  • water or unsweetened flavored sparkling water or other unsweetened beverage
  • coffee with heavy cream


Day 2: Ketogenic Diet Menu

Breakfast

  • 4 ounces ground beef, mixed with spices, 1 ounce of chopped onion, another ounce of low carb vegetables, fried in butter or olive oil
  • 1 oz of full fat cheese
  • unsweetened spiced tea with heavy cream

Lunch

  • 6 oz baked halibut with dill butter sauce
  • 1 cup cauliflower, chopped and sauted in butter or olive oil
  • 1 cup of salad greens sprinkled with blue cheese and dressed with a tablespoon of full fat dressing
  • water or unsweetened flavored sparkling water or other unsweetened beverage

Dinner

  • 6 oz pork chop baked in garlic cream
  • 2 cups shredded cabbage sauteed in butter with caraway
  • salad greens with low carb, high fat dressing
  • water or unsweetened flavored sparkling water or other unsweetened beverage
  • coffee with heavy cream

Day 3: Ketogenic Diet Menu

Breakfast

  • Protein shake made with chocolate whey protein powder
  • 16 ounces unsweetened almond milk
  • 2 oz heavy cream

Lunch

  • 6 oz smoked ham
  • 1 cup sliced summer squash, sauteed in butter or olive oil
  • 1 ounce of parmesan cheese, sprinkled over squash
  • 1 celery stalk stuff with a mixture of blue cheese and cream cheese
  • water or unsweetened flavored sparkling water or other unsweetened beverage

Dinner

  • 6 oz salmon topped with parmesan cream sauce and baked
  • 2 cups spinach sauteed with onions and garlic
  • salad greens with low carb, high fat dressing
  • water or unsweetened flavored sparkling water or other unsweetened beverage
  • coffee with heavy cream

These are just a few samples of what a ketogenic diet menu looks like. As mentioned above, it comes down to eating some protein, adding as much fat as you like (within calorie limits) and choosing low carb veggies to round out the meal. Of course, you can't consume whole sticks of butter and expect to lose weight, but if you aren't trying to lose weight, eating enough saturated fat and adequate protein is a very good way to kill hunger.

Other Menu Plans

  • Mellissa Sevigny also has some excellent and FREE meal plans on her I Breathe, I'm Hungry blog and lots of great recipes too.
  • Regina Wilshire has a great post on a different way to put together a ketogenic diet menu. She approaches it by figuring out her carb counts first, then adding in protein and fats.

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