Ketogenic Diet Menu


Below 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
  • 4 slices bacon
  • coffee with 1 oz heavy cream

Lunch

  • 3 cups of salad greens
  • 4 oz chicken breast strips, cooked in butter or olive oil
  • 4 T high fat, low carb salad dressing
  • celery sticks
  • water or unsweetened flavored sparkling water or other unsweetened beverage

Dinner

  • 4 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
  • unsweetened spiced tea with heavy cream

Lunch

  • 4 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 ounces heavy cream

Lunch

  • 4 oz smoked ham
  • 1 cup sliced summer squash, sauteed in butter or olive oil
  • 1 cup salad greens with olive oil and vinegar
  • water or unsweetened flavored sparkling water or other unsweetened beverage

Dinner

  • 4 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 or almond milk

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.

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.


New!  Introducing My  Keto Plan, A Ketogenic Meal Planning Tool

My colleague Austin Voss and I have created a web based tool called My  Keto Plan to make it easier for people to implement a ketogenic diet for weight loss and health improvements.  We are so excited to finally make it available to our clients and readers!

In working with others, we saw they had trouble figuring out how much and what to eat when creating ketogenic meals. Problems included either eating too much protein, the wrong carbohydrates or too little fat. Often, there was a combination of these issues, and it caused our clients to become frustrated with this new way of eating and fall short of their weight loss and health goals.

My  Keto Plan went through multiple trial and error tests while we figured out what worked and what didn’t, and the result was a steady stream of success stories. Our tool is simple, powerful and effective and it takes the guesswork out of implementing a ketogenic diet. Most importantly, it works!

My Keto Plan is the first and only tool available for achieving fast, healthy weight loss with a low carb, high fat ketogenic diet. The plan is based on healthy whole foods, and includes an easy-to-use, step-by-step ketogenic food guide and the unique "KetoMeter" for quickly and easily choosing the right foods in the right amounts.

Check out our case studies and see how our unique approach helped one couple see amazing results in just 21 days! You can also sign up for My Keto Plan right away!  We guarantee you will love this tool!



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