A 7-Day Sample Menu for the Keto Diet

 

Day 1

Breakfast Scrambled eggs in butter on a bed of lettuce topped with avocado

Snack Sunflower seeds

Lunch Spinach salad with grilled salmon

Snack Celery and pepper strips dipped in guacamole

Dinner Pork chop with cauliflower mash and red cabbage slaw

Day 2

Breakfast Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs

Snack Macadamia Nuts

Lunch Tuna salad stuffed in tomatoes

Snack Roast beef and sliced cheese roll-ups

Dinner Meatballs on zucchini noodles, topped with cream sauce

Day 3

Breakfast Cheese and veggie omelet topped with salsa

Snack Plain, full-fat Greek yogurt topped with crushed pecans

Lunch Sashimi takeout with miso soup

Snack Smoothie made with almond milk, greens, almond butter, and protein powder

Dinner Roasted chicken with asparagus and sautéed mushrooms

Day 4

Breakfast Smoothie made with almond milk, greens, almond butter, and protein powder

Snack Two hard-boiled eggs

Lunch Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese

Snack Sliced cheese and bell pepper slices

Dinner Grilled shrimp topped with a lemon butter sauce with a side of asparagus

Day 5

Breakfast Fried eggs with bacon and a side of greens

Snack A handful of walnuts with a quarter cup of berries

Lunch Grass-fed burger in a lettuce “bun” topped with avocado and a side salad

Snack Celery sticks dipped in almond butter

Dinner Baked fish with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

Day 6

Breakfast Baked eggs in avocado cups

Snack   Kale chips or handful of berries

Lunch Poached salmon avocado rolls wrapped in seaweed (rice-free)

Snack Meat-based bar (turkey or pork) nitrate free roast beef slices & swiss

Dinner Grilled beef kebabs with peppers and sautéed broccolini

Day 7

Breakfast Eggs scrambled with veggies, topped with salsa

Snack Dried seaweed strips and cheese

Lunch Sardine salad made with mayo in half an avocado (you can use can salmon if you do not like sardines)

Snack Turkey jerky (look for no added sugars)

Dinner Broiled trout with butter, sautéed bok choy

How to Follow the Keto Diet on a Budget

Avocados and low-carb berries, not to mention nuts and other unprocessed foods, can break the bank, especially if they are not already part of your budget. Fortunately, there are a few hacks you can follow to cut down on costs while following the keto diet. Buying frozen veggies and nuts in bulk are just two examples.

Snacks: Which Are the Best Options?

Snacking on the keto diet can be tricky, because the usual go-tos (think chips, crackers, and granola bars) are off limits. Starchier whole foods that are usually considered healthy, such as bananas, won’t fly either because of their higher carb count.

Many people find that they are not as hungry on the keto diet because of how filling fat can be. But even if you don’t think of yourself as a snacker, you’ll want to keep keto-friendly options on hand (in your purse or backpack and in your office desk) in case hunger strikes.

Some nuts, certain meats, olives, and cheese — all high-fat, low-carb eats — are approved.

Many companies are getting into the business of the keto diet and are creating their own specialty products that take the guesswork out of macronutrient counting. Some even have tried to mimic favorite snack foods that are typically high in carbs, such as candy, potato chips, and even cookies. It’s important when you snack to read your labels. There are a marinades, ketchup and barbeque sauces that have a sugar free version that are really good. Also, you can eat at many restaurants. They have keto options or just stick to meat and a green veggie or a salad. Keep it simple.

Keto Fast-Food and Restaurant Options Are More Available Than You May Think

It’s unrealistic to think you’re going to cook every meal, every day, when you’re on the keto diet. Fortunately, a growing number of restaurants are offering healthy options to provide meal ideas that fit in keto diets — and some have even hopped on the keto bandwagon officially.

Take Chipolte, which now offers the Keto Salad Bowl, complete with carnitas, guacamole, tomatillo red chile salsa, and cheese. And that’s just the beginning. With bunless burger options galore at fast-food chains across the United States, dining out on keto doesn’t have to be rocket science. Like I said keep it simple.

I myself, and my husband will follow the keto diet to burn some fat fast. Along with some HIIT and weights. It is a great way to eat. But do it clean. Hope this can help you on your journey. Need help than message me and I can create some workouts and further explain keto or any other help you need with your diet.

~Tiffanyxx