Weekly keto menus
Weekly keto menus
The easiest and most practical keto weekly menu
Looking for a healthy and easy menu to start the keto diet? You've come to the right place! Here you'll find a meal plan for the entire week, from breakfast to dinner, with simple and delicious recipes. Monday Breakfast: Spinach and feta cheese omelet (2 eggs, 50g spinach, 30g feta cheese). Food: Chicken salad with avocado (100g chicken breast, 50g avocado, lettuce, tomato, olive oil). Dinner: Baked salmon with asparagus (150g salmon, 100g asparagus, lemon, salt, pepper). Tuesday Breakfast: Greek yogurt with walnuts and cinnamon (150g of Greek yogurt, 30g of walnuts, cinnamon). Lunch: Turkey breast with steamed broccoli (100g turkey, 100g broccoli, coconut oil). Dinner: Eggplants stuffed with meat (1 eggplant, 100g minced meat, grated cheese). Wednesday Breakfast: Avocado and spinach smoothie (1/2 avocado, 50g spinach, 200ml almond milk). Food: Smoked salmon salad (100g smoked salmon, lettuce, cucumber, avocado, olive oil). Dinner: Chicken curry with cauliflower (100g chicken breast, 100g cauliflower, curry powder, coconut milk). Thursday Breakfast: Scrambled eggs with mushrooms (2 eggs, 50g mushrooms, coconut oil). Food: Lettuce rolls with meat (100g minced meat, lettuce, onion, soy sauce). Dinner: Baked fish with asparagus (150g white fish, 100g asparagus, lemon, salt, pepper). Friday Breakfast: Avocado toast (1 avocado, keto bread, salt, pepper). Food: Grilled chicken with salad (100g chicken breast, lettuce, tomato, olive oil). Dinner: Zucchini stuffed with cheese and ham (2 zucchini, 50g of cheese, 50g of ham). Saturday Breakfast: Coconut crepes (2 eggs, 30g coconut flour, cinnamon, sweetener). Food: Beef burger with avocado (150g minced beef, 50g avocado, lettuce, tomato). Dinner: Bacon-wrapped asparagus (100g asparagus, 50g bacon). Sunday Breakfast: Almond and blueberry muffins (50g almond flour, 30g blueberries, sweetener). Lunch: Baked pork loin with vegetables (150g pork loin, broccoli, carrot, olive oil). Dinner: Tuna and avocado salad (1 can of tuna, 50g of avocado, lettuce, tomato, olive oil). And now for the shopping list for the whole week! Remember to adjust the quantities according to your needs: - Eggs (14 units) - Spinach (200g) - Feta cheese (60g) - Chicken breast (300g) - Avocado (300g) - Salmon (300g) - Asparagus (400g) - Greek yogurt (300g) - Walnuts (60g) - Turkey (200g) - Broccoli (200g) - Eggplants (2 units) - Minced meat (300g) - Grated cheese (30g) - Almond milk (200ml) - Smoked salmon (100g) - Cucumber (1 unit) - Curry powder (10g) - Coconut milk (100ml) - Mushrooms (100g) - Lettuce (1 unit) - Onion (1 unit) - White fish (150g) - Keto bread (2 slices) - Zucchini (2 units) - Ham (50g) - Coconut flour (30g) - Bacon (50g) - Almond flour (50g) - Blueberries (30g) - Pork loin (150g) - Carrot (1 unit) - Canned tuna (1 can) Prepare your shopping list, visit tiendaketo.es to get the products you need, and start your week with a delicious and healthy keto menu!
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Weekly Menu 3 + Macros + Recipes + Shopping List
We start a new week and a new menu! Enjoy it!🙏😊 Day Breakfast Meal Dinner Monday Scrambled eggs with spinach and feta cheese. Macros : 20g protein, 15g fat, 3g net carbs. Chicken salad with avocado, tomato, cheese, and olive oil dressing. Macros : 25g protein, 20g fat, 7g net carbs. Baked salmon with butter-sautéed broccoli. Macros : 30g protein, 22g fat, 6g net carbs. Tuesday Natural Greek yogurt with chia seeds and a handful of berries. Macros : 18g protein, 15g fat, 5g net carbs. Lettuce tacos with ground beef, cheese sauce, and guacamole. Macros : 22g protein, 18g fat, 8g net carbs. Chicken curry with cauliflower rice. Macros : 26g protein, 16g fat, 10g net carbs. Wednesday Coconut and raspberry smoothie. Macros : 15g protein, 20g fat, 4g net carbs. Bunless burgers on a green salad with ranch dressing. Macros : 24g protein, 19g fat, 6g net carbs. Chicken breast stuffed with spinach and cream cheese, with baked asparagus. Macros : 28g protein, 18g fat, 5g net carbs. Thursday Keto pancakes with almond flour. Macros : 12g protein, 21g fat, 2g net carbs. Nicoise Salad with Tuna. Macros : 27g protein, 15g fat, 9g net carbs. Eggplant Lasagna. Macros : 25g protein, 22g fat, 8g net carbs. Friday Baked eggs with avocados. Macros : 16g protein, 24g fat, 3g net carbs. Broccoli and Cheddar Soup. Macros : 10g protein, 12g fat, 4g net carbs. Keto cauliflower pizza. Macros : 20g protein, 18g fat, 5g net carbs. Saturday Chaffles (cheese and egg waffles) with ham. Macros : 20g protein, 17g fat, 2g net carbs. Keto sushi rolls. Macros : 18g protein, 14g fat, 6g net carbs. Beef meatballs with cauliflower puree. Macros : 30g protein, 20g fat, 7g net carbs. Sunday Cottage cheese with almonds and cinnamon. Macros : 14g protein, 18g fat, 4g net carbs. Shrimp salad with avocado and mango. Macros : 22g protein, 20g fat, 10g net carbs. Keto BBQ Pork Ribs. Macros : 28g protein, 24g fat, 5g net carbs. Monday Breakfast: Scrambled Eggs with Spinach and Feta Cheese Ingredients : 4 large eggs 1 cup of fresh spinach 1/4 cup crumbled feta cheese 1 tablespoon of olive oil Salt and pepper to taste Preparation : Heat the olive oil in a skillet over medium heat. Add the spinach and sauté until slightly wilted. Beat the eggs in a bowl and pour them over the spinach. Cook, stirring occasionally, until the eggs are almost set. Add the feta cheese, salt, and pepper. Stir until the cheese is slightly melted and the eggs are fully cooked. Lunch: Chicken Salad with Avocado, Tomato, Cheese and Olive Oil Dressing Ingredients : 2 chicken breasts (approximately 200 g each) 1 large ripe avocado 2 medium tomatoes 1/4 cup grated cheese (choose your favorite, it can be cheddar or mozzarella) 2 tablespoons of extra virgin olive oil 1 lemon (for the juice) Salt and pepper to taste Preparation : Grill or pan-fry the chicken breasts until golden brown and cooked through. Let cool, then cut into strips or cubes. Cut the avocado and tomatoes into cubes. Combine the chicken, avocado, and tomatoes in a large bowl. Add the grated cheese. Season with olive oil, lemon juice, salt and pepper to taste. Dinner: Baked Salmon with Broccoli Sautéed in Butter Ingredients : 2 salmon fillets (approximately 200 g each) 2 cups of broccoli florets 2 tablespoons ghee butter (Get it HERE ) Salt and pepper to taste 1 lemon (for garnish) Preparation : Preheat oven to 200°C (400°F). Season the salmon fillets with salt, pepper, and a squeeze of lemon juice. Place on a baking sheet and bake for 12-15 minutes or until cooked to your liking. Meanwhile, sauté the broccoli in butter over medium-high heat until tender but still crisp, about 5-7 minutes. Season with salt and pepper to taste. Serve the salmon hot with the sautéed broccoli. Tuesday Breakfast: Natural Greek Yogurt with Chia Seeds and a Handful of Berries Ingredients : 1 cup of plain, unsweetened Greek yogurt 2 tablespoons of chia seeds 1/2 cup of red berries (strawberries, blackberries, blueberries) Keto Strawberry Syrup (get it HERE ) Preparation : In a bowl, mix the Greek yogurt with the chia seeds. Let the mixture sit for at least 15 minutes so the chia seeds can swell and absorb some of the yogurt. Before serving, add the red berries on top of the yogurt and keto strawberry syrup. Food: Lettuce Tacos with Ground Beef, Cheese Sauce and Guacamole Ingredients : 500 g of ground beef 1 tablespoon of olive oil 1 teaspoon of cumin 1 teaspoon of sweet paprika Salt and pepper to taste Large lettuce leaves (as a substitute for tortillas) 1/2 cup grated cheese 1 ripe avocado for guacamole 1 small tomato 1/4 onion Juice of 1 lime Preparation : Heat the olive oil in a skillet over medium heat and cook the ground beef with cumin, paprika, salt, and pepper until well cooked. To make the guacamole, mash the avocado in a bowl and mix with the chopped tomato, finely chopped onion, lime juice, salt, and pepper. Serve the meat inside the lettuce leaves, add grated cheese on top and accompany with guacamole. Dinner: Chicken Curry with Cauliflower Rice Ingredients : 2 chicken breasts, diced 1 tablespoon of coconut oil 2 tablespoons curry paste (adjust according to your spice preference) 1 can of coconut milk (400 ml) 1 head of cauliflower, grated to make cauliflower rice Salt to taste Preparation : Heat the coconut oil in a skillet over medium-high heat and add the chicken. Cook until golden brown. Reduce the heat, add the curry paste and mix well. Pour in the coconut milk and let the curry simmer for 20 minutes. Meanwhile, cook the cauliflower rice in another pan with a little oil and salt to taste, until tender. Serve the chicken curry over cauliflower rice. Wednesday Breakfast: Coconut and Raspberry Smoothie Ingredients : 1 cup of coconut milk 1/2 cup frozen raspberries 1 scoop of keto protein powder (vanilla or neutral flavor) 1 tablespoon chia seeds (optional for extra fiber) Keto sweetener to taste (e.g., erythritol or stevia) Preparation : Place all ingredients in the blender. Mix at high speed until smooth and homogeneous. Adjust sweetener to taste and serve immediately. Food: Hamburgers with hamburger buns, Ingredients : 500 g of ground beef Salt and pepper to taste Keto burger bun (Get it HERE ) 1 teaspoon garlic powder Mixed green salad (lettuce, spinach, arugula) Cheddar cheese and cooked bacon for topping (optional) Preparation : Mix the ground beef with salt, pepper, and garlic powder. Form into 4 burgers. Toast the keto burger bun for extra crunch Cook the burgers to your liking in a pan or grill. Prepare a bed of green salad on the plates. Place a burger on each bed of salad. Add shredded cheddar cheese and cooked bacon pieces on top (optional). Dinner: Chicken Breast Stuffed with Spinach and Cream Cheese, with Baked Asparagus Ingredients : 2 large chicken breasts 1 cup of cooked and drained spinach 1/2 cup cream cheese 1/4 cup grated Parmesan cheese 1 pair of asparagus 2 tablespoons of olive oil Salt and pepper to taste Preparation : Preheat oven to 180°C (350°F). Make a horizontal cut in each chicken breast to create a pocket. Mix the spinach with the cream cheese and Parmesan cheese. Fill the chicken breast pockets with this mixture. Place the stuffed breasts on a baking tray. Separately, toss the asparagus with olive oil, salt, and pepper. Add them to the pan along with the chicken. Bake everything together for 20-25 minutes or until the chicken is fully cooked. Serve hot. Thursday Breakfast: Keto Pancakes with Almond Flour Ingredients : 1 cup keto almond flour (Get it HERE ) 2 large eggs 1/4 cup water or almond milk 1 teaspoon of erythritol (Get it HERE ) 1/2 teaspoon baking powder GHEE BUTTER Keto syrup for serving (optional) Preparation : In a bowl, mix the almond flour, eggs, water or almond milk, erythritol, and baking powder until you get a smooth dough. Heat a frying pan over medium heat and add a little butter or oil. Pour small amounts of batter into the hot pan to form the pancakes. Cook until bubbles appear on the surface, then flip and cook the other side. Serve warm with keto syrup if desired. Food: Nicoise Salad with Tuna Ingredients : 2 cans of tuna in oil, drained 4 hard-boiled eggs, peeled and halved 2 large tomatoes, cut into wedges 1/2 lb green beans, cooked and cooled 1/4 red onion, thinly sliced Black olives to taste 2 tablespoons of extra virgin olive oil 1 tablespoon red wine vinegar Salt and pepper to taste Preparation : Arrange the tuna, eggs, tomatoes, green beans, and red onion on a large plate. Add the black olives. In a small bowl, mix the olive oil, vinegar, salt and pepper to make the dressing. Pour the dressing over the salad before serving. Dinner: Eggplant Lasagna Ingredients : 2 large eggplants, cut lengthwise into thin slices 500 g of ground beef or turkey 1 tablespoon of olive oil 1 cup keto marinara sauce (no added sugar) 1 cup ricotta cheese 1 egg 1/2 cup grated Parmesan cheese 1 cup of grated mozzarella Salt and pepper to taste Fresh basil for garnish (optional) Preparation : Preheat oven to 190°C (375°F). Sauté the ground beef in olive oil until cooked. Add the marinara sauce and simmer for 10 minutes. In a bowl, mix the ricotta cheese, egg, and Parmesan cheese. Season with salt and pepper to taste. In a baking dish, place a layer of eggplant, then a layer of the meat mixture, followed by a layer of the ricotta mixture. Repeat the layers until you've used up all the ingredients. Cover with grated mozzarella. Bake for 25-30 minutes or until the eggplant is tender and the cheese is golden. Let it rest for 10 minutes before serving. Garnish with fresh basil if desired. Friday Breakfast: Baked Eggs with Avocados Ingredients : 2 medium avocados 4 small eggs Salt and pepper to taste Grated cheese (optional) Crispy crumbled bacon (optional) Preparation : Preheat oven to 220°C (425°F). Cut the avocados in half and remove the pit. If necessary, hollow out the avocado a little more to accommodate the egg. Place the avocado halves on a baking sheet and crack an egg into each one. Season with salt and pepper to taste. Bake for 15-20 minutes, until the eggs are cooked to your liking. Serve with shredded cheese and crispy crumbled bacon on top, if desired. Lunch: Broccoli and Cheddar Cheese Soup Ingredients : 2 cups of broccoli cut into florets 1 cup of chicken or vegetable broth 1 cup shredded cheddar cheese 1/2 cup whipping cream Salt and pepper to taste Preparation : In a pot, bring the chicken or vegetable broth to a boil. Add the broccoli florets and cook until tender. Reduce the heat and add the cheddar cheese and heavy cream. Cook, stirring constantly, until the cheese is completely melted and the soup is smooth. Season with salt and pepper to taste. For a smoother texture, you can blend the soup in a blender or use a hand mixer. Dinner: Keto Pizza with Cauliflower Crust Ingredients : 1 head of cauliflower, grated 1 egg 1/2 cup grated mozzarella cheese 1/4 cup grated Parmesan cheese Salt and spices to taste (oregano, basil) Tomato sauce without added sugar Toppings of your choice (pepperoni, peppers, mushrooms, more cheese) Preparation : Preheat oven to 200°C (400°F) and line a baking sheet with parchment paper. Microwave the grated cauliflower for 7-8 minutes, then squeeze out the excess water with a clean kitchen towel. Mix the cauliflower with the egg, mozzarella, parmesan, salt and spices until you get a uniform dough. Spread the dough on the baking sheet, shaping it into a pizza base. Bake the crust for 20 minutes, until golden brown and firm. Add the tomato sauce and your favorite toppings. Bake again until the cheese is melted and the edges are crispy.
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Keto menu week 2 + macros + recipes + shopping list
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.
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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.
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Keto weekly menu
Today I propose another week of keto menu Monday: Breakfast: Scrambled eggs with avocado and bacon. Coffee with C8-C10 MCT coconut oil. Lunch: Chicken salad with lettuce, avocado, shredded cheddar cheese, and an olive oil and vinegar dressing. 10-12 almonds. Dinner: Grilled salmon with asparagus and herb-spiced ghee butter . Tuesday: Breakfast: Plain, sugar-free yogurt with berries and low-carb granola . Coffee with coconut oil . Lunch: Beef burger with cheddar cheese, avocado, and spinach salad. 10-12 macadamia nuts. Dinner: Chicken breast stuffed with spinach and coconut cream . Baked asparagus. Wednesday: Breakfast: Spinach and feta cheese omelet. Coffee with coconut oil . Lunch: Smoked salmon salad with avocado, cucumber, and honey mustard dressing. 10-12 Brazil nuts. Dinner: Beef steak with roasted cauliflower and garlic ghee butter sauce. Thursday: Breakfast: Cookies cream protein smoothie bowl with C8 MCT coconut oil coffee. Lunch: Shrimp salad with avocado, tomato, and cilantro-lime dressing. 10-12 pistachios. Dinner: Baked chicken with broccoli and parmesan cheese. Friday: Breakfast: Avocado toast with fried eggs. Coffee with C8 MCT coconut oil. Lunch: Tuna salad with lettuce, hard-boiled egg, tomato, and olive oil and vinegar dressing. 10-12 almonds. Dinner: Meat skewers with roasted peppers and onions. Saturday: Breakfast: Protein pancakes with almond butter and strawberries. Coffee with coconut oil. Lunch: Lettuce sandwich with turkey breast, Swiss cheese, avocado, and mustard. 10-12 macadamia nuts. Dinner: Baked salmon with sauteed kale and garlic aioli. Sunday: Breakfast: Omelette with spinach, cheddar cheese, and mushrooms. Coffee with C8 MCT coconut oil. Lunch: Chicken salad with bacon, feta cheese, avocado, and olive oil and vinegar dressing. 10-12 Brazil nuts. Dinner: Chili de carne with avocado and coconut cream. And if you want to have the list of foods allowed on keto , don't miss this post.
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Weekly keto menu
Well, our keto menu for this week is now available. At tiendaketo.es, you'll find all the necessary ingredients that you can't find at your local Mercadona, Dia, or Carrefour store. Which keto dish are you looking forward to trying now? Don't miss out on the most popular keto products lately.
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WEEKLY KETO MENU
Another weekly keto menu suggestion. These are all easy and effective keto recipes. You can find almost all of these products at your local supermarket. If you can't, we have them at tiendaketo.es . Keto, low-carb, eco-friendly, lactose-free, vegan, sugar-free... Find your favorites! I hope you like it!
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Keto weekly menu
You already know that every Sunday we offer a keto menu for the entire following week. It includes keto-friendly foods. You'll find both keto products and those you can find in our keto store (remember, we have an online keto store and a physical keto store in Sant Pol de Mar, Barcelona). We look forward to seeing you!
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Weekly keto menu
Keto weekly menu to plan your week and grocery list If you want to download this keto menu, clickHERE. And remember that all the menu products marked in bold can be found in your ONLINE KETO STORE
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