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.



Day 1: Ketogenic Diet Menu

I've analyzed the entire Day 1 menu and included the results in the graphic at 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.

Breakfast: scrambled eggs with cream and onions, and 4 slices of bacon

Lunch: chicken on salad greens with oil and vinegar and a celery stalk

Dinner: Ribeye with mushroom cream sauce and broccoli



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 herbal tea or coffee with heavy cream

Lunch

  • 4 oz baked fish 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 pulled pork shoulder
  • 2 cups shredded cabbage sauteed in butter with caraway
  • salad greens with high fat dressing
  • water or unsweetened flavored sparkling water or other unsweetened beverage
  • unsweetened herbal tea or coffee with heavy cream

Day 3: Ketogenic Diet Menu

Breakfast

  • 3 oz cooked pork breakfast sausage
  • 1 soft boiled egg
  • 2 T whipped cream cheese
  • unsweetened herbal tea or coffee with heavy cream

Lunch

  • 4 oz smoked turkey
  • 1 cup chunked or sliced summer squash, sauteed in butter or olive oil
  • 1 cup salad greens with low carb, high fat dressing
  • water or unsweetened flavored sparkling water or other unsweetened beverage

Dinner

  • 4 oz salmon 
  • Parmesan cream sauce
  • 2 cups spinach sauteed with onions and garlic
  • Romaine lettuce with low carb, high fat dressing
  • water or unsweetened flavored sparkling water or other unsweetened beverage
  • coffee or herbal tea with 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.

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.

In addition, there's a very helpful 14 day meal plan on Dr. Andreas Eenfeldt's Diet Doctor site here.

New!  KetoPoints, a Ketogenic Meal Planning Tool

Austin Voss and his team are at it again!  They have a new web-based tool called KetoPoints which makes planning ketogenic meals easy and fast.  It's now available to you!

In working with people trying to implement a ketogenic diet, we saw many 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.

KetoPoints 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!

KetoPoints is the only points-based 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 "point-based system" for quickly and easily choosing the right foods in the right amounts.

Sign up for KetoPoints today!  The program is guaranteed and we think you will love this tool.



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