Keto menu week 1 + macros + recipes + shopping list

Day 1:

• Breakfast: Scrambled eggs with spinach and feta cheese.

  • Macros: 300 calories, 20g fat, 6g carbs, 18g protein.
  • Recipe: Beat 2 eggs, mix with a handful of fresh spinach and 30g of feta cheese. Cook in a pan until the eggs are cooked.

• Lunch: Chicken salad with avocado and lemon dressing.

  • Macros: 400 calories, 30g fat, 10g carbs, 25g protein.
  • Recipe: Mix 150g of cooked chicken pieces, 1/2 diced avocado, lettuce, and a lemon and olive oil dressing.

• Dinner: Baked salmon with steamed broccoli.

  • Macros: 500 calories, 35g fat, 5g carbs, 38g protein.
  • Recipe: Bake 150g of salmon with olive oil and your favorite spices. Serve with steamed broccoli.

Day 2:

• Breakfast: Red berry smoothie with almond milk.

  • Macros: 250 calories, 18g fat, 12g carbs, 6g protein.
  • Recipe: Blend 1 cup of frozen berries with 1 cup of almond milk in a blender.

• Lunch: Keto burger without bun, with lettuce, tomato and mayonnaise.

  • Macros: 450 calories, 35g fat, 8g carbs, 28g protein.
  • Recipe: Prepare a 150g burger with ground beef, serve it between lettuce leaves with tomato slices and a spoonful of mayonnaise.

• Dinner: Grilled chicken breast with cucumber and olive salad.

  • Macros: 400 calories, 25g fat, 5g carbs, 35g protein.
  • Recipe: Grill a chicken breast. Serve with a sliced ​​cucumber and olive salad.
• Day 3:
• Breakfast: Spinach and mushroom omelet.
• • • Macros: 300 calories, 22g fat, 6g carbs, 20g protein.
    • Recipe: Sauté a handful of spinach and mushrooms in a pan, add 2 beaten eggs and cook until set.

  • Lunch: Tuna salad with mayonnaise and avocado.

    • Macros: 400 calories, 30g fat, 8g carbs, 25g protein.
    • Recipe: Mix a drained can of tuna with 1/2 chopped avocado and a tablespoon of mayonnaise. Add salt and pepper to taste.

  • Dinner: Grilled pork steak with cauliflower puree.

    • Macros: 450 calories, 30g fat, 5g carbs, 38g protein.
    • Recipe: Grill a pork steak. Make a puree by cooking cauliflower and blending it with butter and salt.

  Day 4:

  • Breakfast: Fresh cheese with walnuts and a touch of cinnamon.

    • Macros: 200 calories, 15g fat, 5g carbs, 12g protein.
    • Recipe: Serve 100g of fresh cheese with a handful of chopped walnuts and sprinkle with a little cinnamon.

  • Lunch: Keto tacos with lettuce, ground beef, and shredded cheese.

    • Macros: 400 calories, 30g fat, 8g carbs, 28g protein.
    • Recipe: Use lettuce leaves as 'tortillas', fill them with cooked ground beef and sprinkle with grated cheese.

  • Dinner: Low-carb chicken soup with vegetables.

    • Macros: 350 calories, 22g fat, 10g carbs, 25g protein.
    • Recipe: Boil chicken with vegetables like zucchini, celery, and onion. Season to taste.

  Day 5:

  • Breakfast: Natural Greek yogurt with raspberries.

    • Macros: 250 calories, 18g fat, 10g carbs, 10g protein.
    • Recipe: Serve 150g of Greek yogurt with a handful of fresh raspberries.

  • Lunch: Caesar salad with grilled chicken and keto dressing.

    • Macros: 450 calories, 35g fat, 7g carbs, 30g protein.
    • Recipe: Combine romaine lettuce, grilled chicken, keto Caesar dressing, and shredded Parmesan cheese.

  • Dinner: Baked white fish with sauteed asparagus.

    • Macros: 400 calories, 25g fat, 5g carbs, 35g protein.
    • Recipe: Bake a white fish fillet with lemon and herbs. Serve with asparagus sautéed in olive oil.

  Day 6:

  • Breakfast: Avocado stuffed with baked egg.

    • Macros: 300 calories, 25g fat, 6g carbs, 15g protein.
    • Recipe: Cut an avocado in half, remove some of the flesh, and crack an egg into each half. Bake until the egg is cooked.

  • Lunch: Ham and cheese rolls.

    • Macros: 350 calories, 27g fat, 5g carbs, 22g protein.
    • Recipe: Wrap slices of ham with cream cheese and a touch of pepper.

  • Dinner: Pork chops with green salad.

    • Macros: 500 calories, 38g fat, 5g carbs, 36g protein.
    • Recipe: Grill or pan-fry pork chops. Serve with a green leaf salad.

  Day 7:

  • Breakfast: Keto toast with avocado and egg.

    • Macros: 350 calories, 27g fat, 7g carbs, 20g protein.
    • Recipe: Toast a slice of keto bread , top with mashed avocado, and top with a fried or boiled egg.

  • Lunch: Keto pizza with cauliflower crust and your favorite low-carb toppings.

    • Macros: 400 calories, 30g fat, 10g carbs, 25g protein.
    • Recipe: Make a pizza base with mashed cauliflower, egg, and cheese. Bake it and add keto-friendly toppings like tomato, cheese, and meat.

  • Dinner: Shrimp salad with avocado and olive oil dressing.

    • Macros: 450 calories, 35g fat, 5g carbs, 30g protein.
    • Recipe: Mix cooked shrimp with avocado, lettuce, and a lemon and olive oil dressing.