Keto Weekly Menu
Monday
Breakfast: 2 Keto Chocolate Cookies from Keto Store
- Approximate macros: 2.2g net carbs, 20g protein, 14g fiber (the 2 cookies)
- Ingredients: 2 Keto Chocolate Cookies from Keto Store.
- Recipe: Simply enjoy some cookies straight from the package for a quick and satisfying breakfast.
Lunch: Chicken and Avocado Wrap
- Approximate macros: 6g net carbs, 30g protein, 20g fat
- Ingredients: Keto Wraps from Keto Store, chicken breast, avocado, lettuce, keto mayonnaise.
- Recipe: Cook the chicken breast and cut it into strips. Take a keto wrap, add the chicken, sliced avocado, lettuce, and a little keto mayo. Roll up the wrap and enjoy.
Dinner: Keto Pizza
- Approximate macros: 3g net carbs, 25g protein, 20g fat
- Ingredients: Keto Pizza Base from Keto Store, Keto Concentrated Tomato Sauce from Keto Store, mozzarella cheese, pepperoni.
- Recipe: Preheat oven to 180°C. Spread a thin layer of tomato sauce on the keto pizza base. Top with mozzarella and pepperoni. Bake for 10-15 minutes or until the cheese is golden brown and bubbly.
Tuesday
Breakfast: Protein Smoothie
- Approximate macros: 5g net carbs, 20g protein, 10g fat
- Ingredients: 1 scoop of Keto Protein Powder, neutral flavor from Keto Store, 1 cup of spinach, ½ avocado, 1 cup of almond milk, ice.
- Recipe: Combine all ingredients in a blender until smooth and creamy.
Lunch: Keto Burgers with Keto Burger Buns
- Approximate macros: 4.9g net carbs, 30g protein, 5.4 fiber
- Ingredients: Beef burger patty, Keto Burger Bun from Keto Shop, lettuce, tomato, cheddar cheese.
- Recipe: Form the burgers and cook them to your liking. Serve each burger between two slices of keto burger buns, with lettuce, tomato, and cheese.
Dinner: Baked Salmon with Salad
- Approximate macros: 2g net carbs, 35g protein, 30g fat
- Ingredients: Salmon fillets, asparagus, olive oil, salt, pepper, green salad mix.
- Recipe: Bake the salmon with asparagus, olive oil, salt, and pepper at 200°C for 20 minutes. Serve with a green salad on the side.
Wednesday
Breakfast: Keto Croissants from Keto Store with Cheese
- Approximate macros: 2g net carbs, 10g protein, 6g fiber (per croissant)
- Ingredients: Keto Croissants from Keto Store, cream cheese.
- Recipe: Gently warm a keto croissant in the oven or microwave and spread it with cream cheese.
Lunch: Keto Chicken Salad with German Bread
- Approximate macros: 5g net carbs, 30g protein, 20g fat
- Ingredients: Grilled chicken breast, salad mix, keto dressing, Keto German Bread from Keto Store.
- Recipe: Toss the grilled, shredded chicken breast with the salad. Add keto dressing to taste. Serve with a slice of keto German bread .
Dinner: Keto Tuna Wrap
- Approximate macros: 4g net carbs, 25g protein, 15g fat
- Ingredients: Keto Wraps from Keto Store, tuna in oil, keto mayonnaise, lettuce, tomato, cucumber.
- Recipe: Mix the drained tuna with a little keto mayonnaise. Place on a keto wrap, add lettuce, tomato, and cucumber. Roll up and serve.
Thursday
Breakfast: Keto Bread with Avocado, 2 slices
- Approximate macros: 3.7g net carbs, 13.5g protein, 4.1g fiber
- Ingredients: Keto Sandwich Bread from Keto Store, 1 avocado, salt, pepper.
- Recipe: Toast one or two slices of keto bread. Mash the avocado and spread it on the bread. Season with salt and pepper.
Lunch: Egg Salad with Keto Croissants
- Approximate macros: 2g net carbs, 13g protein, 6g fiber
- Ingredients: Hard-boiled eggs, keto mayonnaise, mustard, Keto Croissants from Keto Store.
- Recipe: Chop hard-boiled eggs and mix with keto mayonnaise and a little mustard. Serve with halved keto croissants.
Dinner: Teriyaki Chicken with Cauliflower Rice
- Approximate macros: 8g net carbs, 30g protein, 12g fat
- Ingredients: Chicken breast, keto teriyaki sauce, grated cauliflower, sesame oil.
- Recipe: Cook the chicken in teriyaki sauce until cooked through. Sauté the grated cauliflower in a little sesame oil until tender. Serve the chicken over cauliflower "rice."
Friday
Breakfast: Green Smoothie with Neutral Flavored Protein Powder
- Approximate macros: 6g net carbs, 25g protein, 10g fat
- Ingredients: Spinach, Keto Protein Powder from Keto Store, half an avocado, almond milk.
- Recipe: Blend all ingredients until you get a creamy and smooth smoothie.
Lunch: Keto Chicken Sandwich on Sandwich Bread
- Approximate macros: 5g net carbs, 30g protein, 22g fat
- Ingredients: Keto Sandwich Bread , grilled chicken breast, lettuce, tomato, keto mayonnaise.
- Recipe: Assemble your sandwich using toasted keto sandwich bread, with chicken breast, lettuce, tomato, and keto mayonnaise.
Dinner: Keto Pizza
- Approximate macros: 8g net carbs, 25g protein, 20g fat
- Ingredients: Keto Pizza Base , Keto Concentrated Tomato Sauce , mozzarella cheese, pepperoni, mushrooms.
- Recipe: Follow the instructions for Monday, adding mushrooms to your toppings.
Saturday
Breakfast: Avocado and Cocoa Smoothie with Protein Powder
- Approximate macros: 7g net carbs, 25g protein, 15g fat
- Ingredients: ½ avocado, 2 tablespoons of unsweetened cocoa powder, 1 scoop of Keto Protein Powder, 1 cup of almond milk, keto sweetener to taste.
- Recipe: Blend all ingredients until smooth. Adjust the sweetener to your liking.
Lunch: Keto Chicken Sandwich on German Bread
- Approximate macros: 6g net carbs, 30g protein, 22g fat
- Ingredients: 2 slices of Keto German Bread, 100g of cooked and sliced chicken breast, lettuce, tomato, keto mayonnaise.
- Recipe: Assemble the sandwich by placing the chicken, lettuce, and tomato between slices of keto German bread. Add keto mayonnaise to taste.
Dinner: Keto Pizza
- Approximate macros: 8g net carbs, 25g protein, 20g fat
- Ingredients: 1 Keto Pizza Base , 4 tablespoons of Keto Concentrated Tomato Sauce , 100g of mozzarella cheese, 50g of pepperoni, vegetables to taste.
- Recipe: Spread the sauce on the pizza base, add the cheese, pepperoni, and vegetables. Bake according to the package instructions until the cheese is golden brown.
Sunday
Breakfast: Keto Croissants with Ham and Cheese
- Approximate macros: 5g net carbs, 20g protein, 18g fat
- Ingredients: 2 Keto Croissants from Keto Store, 4 slices of ham, 2 slices of cheddar cheese.
- Recipe: Cut the croissants in half and fill them with ham and cheese. Heat in the oven or in a pan until the cheese is melted.
Lunch: Keto Salad with Tuna
- Approximate macros: 3g net carbs, 30g protein, 25g fat
- Ingredients: 2 cans of tuna in oil, drained; mixed greens; ½ avocado, diced; black olives; extra-virgin olive oil; apple cider vinegar.
- Recipe: Combine the tuna, avocado, olives, and green leaves in a large bowl. Add olive oil and vinegar to taste and mix well.
Dinner: Keto Burgers with Sandwich Bread
- Approximate macros: 4g net carbs, 35g protein, 30g fat
- Ingredients: 2 beef burgers, 2 slices of Keto Sandwich Bread from Keto Store, lettuce, tomato, cheddar cheese, keto mayonnaise.
- Recipe: Cook the burgers to your liking. Build the burgers with the keto sandwich bun, adding lettuce, tomato, cheese, and keto mayonnaise.
WEEKLY SHOPPING LIST
Fresh Ingredients:
- Chicken breast: 1kg
- Avocado: 6 units
- Lettuce: 3 large heads or 3 bags of pre-washed lettuce
- Tomato: 8 units
- Spinach: 2 large bags (200g each)
- Salmon fillets: 4 units (150g-200g each)
- Asparagus: 1 large bunch
- Eggs: 12 units
- Cauliflower: 1 large head
- Mushrooms: 200g
- Green salad leaves: 1 large bag
- Black olives: 1 small jar
- Ham: 100g
- Cheddar cheese: enough for 4 slices
Dairy and Cheeses:
- Mozzarella cheese: 500g
- Cream cheese: 200g
Proteins:
- Hamburger beef: 400g
- Tuna in oil: 4 cans
Keto Store Products:
- Keto Chocolate Cookies : 1 pack
- Keto Wraps : 1 pack
- Keto Pizza Base : 3 units
- Keto Concentrated Tomato Sauce : 1 can
- Keto Protein Powder : 1 canister
- Keto Bread : 1 package
- Keto Croissants : 6 croissants
- Keto German Bread : 1 pack
Others:
- Pepperoni: 150g
- Olive oil: 1 small bottle (250ml)
- Keto mayonnaise: 1 jar (200g-250g)
- Keto Teriyaki Sauce: 1 jar (150g-200g)
- Unsweetened cocoa powder: 1 small packet
- Keto sweetener: as needed
- Almond milk: 2 liters (for smoothies and other recipes)
Grades:
- Be sure to check your pantry to see if you already have any of these ingredients, especially basics like olive oil, keto sweetener, and cocoa powder.
- The suggested quantities are based on the proposed menu, so they may need to be adjusted based on the number of people and the desired portions.
