Weekly keto menus
Weekly keto menus
Desayuno Keto en 5 Minutos: 5 Ideas con Productos Listos para Comer
Cuando el despertador suena tarde y el desayuno se convierte en un trámite, la dieta keto puede parecer complicada de sostener. La buena noticia es que no hace falta cocinar nada: con un par de productos de despensa listos para comer y algo fresco de la nevera, puedes montar un desayuno cetogénico completo en el tiempo que tarda el café en salir. Aquí van cinco combinaciones reales, con carbohidratos netos y todo, para que elijas según el día que tengas por delante. Por qué un desayuno keto rápido marca la diferencia El desayuno es la comida donde más se abandona la dieta keto, precisamente porque las prisas empujan hacia la tostada de pan normal o el cruasán de la cafetería. Tener en casa dos o tres productos keto ya preparados —pan, magdalenas, batido o snacks dulces— elimina esa decisión de última hora. No se trata de renunciar al placer de desayunar bien, sino de que la opción fácil sea también la que mantiene la cetosis. 5 ideas de desayuno keto en 5 minutos 1. Tostadas keto con aguacate y huevo Las tostadas keto de sésamo llevan 2 g de carbohidratos netos por unidad y aportan fibra y proteína desde la propia rebanada, así que con un huevo a la plancha y medio aguacate tienes un desayuno salado completo en menos de 5 minutos, sin horno ni sartenes que fregar de más. 2. Batido keto de chocolate para llevar Si el tiempo aprieta de verdad, un batido keto de chocolate resuelto en un shaker es la opción más rápida de todas: se prepara con agua o bebida vegetal en menos de un minuto y funciona como comida completa, ideal para quienes salen de casa antes de las ocho. 3. Magdalena keto con café Las magdalenas keto estilo panettone, con su miga esponjosa y pepitas de chocolate, tienen 2,3 g de carbohidratos netos por unidad. Acompañadas de un café solo o con nata, son el sustituto directo del bollo de panadería de toda la vida, sin necesidad de calentar nada. 4. Palitos de chocolate keto con yogur griego Los palitos de chocolate crujientes aportan solo 2,7 g de carbohidratos netos y mucha proteína, así que trocearlos sobre un yogur griego natural convierte un yogur "normal" en un desayuno con textura, dulzor y grasa saludable en un solo gesto. 5. Palmera keto de chocolate para el fin de semana Los sábados y domingos hay algo más de margen: una palmera keto de chocolate con 2,1 g de carbohidratos netos por unidad, acompañada de un café con leche entera o bebida vegetal sin azúcar, es un capricho de panadería que no rompe la rutina. Cómo montar tu propio desayuno keto exprés Si prefieres combinar libremente, la fórmula que mejor funciona en la práctica es esta: Una base horneada o líquida keto: pan, tostada, magdalena o batido, siempre revisando los carbohidratos netos por ración en la etiqueta. Una fuente de proteína fresca: huevo, yogur griego, queso fresco o jamón, para llegar saciado hasta la comida. Un toque de grasa saludable: aguacate, mantequilla, aceite de oliva o un puñado de frutos secos. Algo dulce solo si te apetece: un snack keto individual, sin necesidad de forzarlo cada día. Con esta estructura puedes variar cada mañana sin repetir siempre lo mismo ni depender de una receta larga, que es lo que suele hacer que la gente abandone el desayuno keto a las dos semanas. En la colección de desayuno keto tienes todos los panes, tostadas, batidos y cruasanes ordenados por carbohidratos netos, para elegir según lo que te apetezca cada día. Y si un día te apetece algo más de capricho, en antojos dulces sin culpa encontrarás las opciones dulces con menos de 5 g de carbohidratos netos. Preguntas frecuentes ¿Cuánto tiempo lleva preparar un desayuno keto entre semana? Un desayuno keto entre semana puede estar listo en 5 minutos si combinas un producto de despensa ya preparado —tostada, magdalena o batido keto— con algo fresco como huevo, aguacate o yogur griego. No hace falta cocinar ni planificar con antelación para mantener la cetosis cada mañana. ¿Se puede desayunar dulce siguiendo la dieta keto? Sí, se puede desayunar dulce en dieta keto siempre que el producto esté formulado sin azúcares añadidos y con carbohidratos netos bajos, como una magdalena, una palmera o unos palitos de chocolate keto. La clave está en revisar la etiqueta, no en evitar el sabor dulce por completo. ¿Cuántos carbohidratos netos debe tener un desayuno keto? Un desayuno keto suele mantenerse entre 3 y 8 g de carbohidratos netos para dejar margen al resto de comidas del día dentro del límite diario habitual de 20-25 g. Combinar un solo producto keto envasado con ingredientes frescos facilita mucho no pasarse de esa cifra. ¿Hace falta tomar proteína en el desayuno keto? No es obligatorio, pero conviene: un desayuno con proteína (huevo, yogur griego, queso o batido proteico) ayuda a llegar saciado hasta la comida y evita el bajón de media mañana. Por eso las combinaciones más prácticas siempre añaden algo fresco a la base horneada o líquida. ¿Qué desayuno keto es mejor para llevar de viaje o a la oficina? Las opciones envasadas de forma individual, como las magdalenas, las palmeras o los palitos de chocolate keto, son las más prácticas para llevar porque no necesitan frío ni cubiertos. Guárdalas en el bolso o la mochila y tendrás desayuno resuelto sin depender de la cafetería. Un desayuno keto que sí se sostiene en el tiempo La diferencia entre seguir la dieta keto un mes o abandonarla en la primera semana suele estar en lo fácil que sea el desayuno. Ten dos o tres de estos productos siempre en la despensa y no tendrás que decidir nada nuevo cada mañana. Échale un vistazo a la colección de desayuno keto de TiendaKeto.es y arma tu propia rutina de desayunos de 5 minutos.
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Menú Keto Semanal de Septiembre: Plan de 7 Días con Productos de Temporada
Descubre un menú keto semanal de septiembre con productos de temporada: desayunos, comidas y cenas para toda la semana sin salir de cetosis.
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Menú keto nº 7
🍳 Menú Keto Semanal – Guía Flexible y Realista para Tu Estilo de Vida Bajo en Carbohidratos 🥑 ¿Empezando con la dieta keto y no sabes qué comer cada día? ¡Aquí tienes un menú semanal keto pensado para ayudarte a planificar tus comidas sin complicaciones! 📅 Este menú es solo una referencia práctica: puedes adaptarlo según tus gustos, repetir platos que te encanten o intercambiar comidas según lo que tengas disponible. La clave está en mantener el enfoque bajo en carbohidratos y alto en grasas saludables 🧈🥩. 💡 ¿No te gusta el pescado? Cámbialo por pollo. ¿Prefieres repetir desayunos para no pensar demasiado? ¡Hazlo! La flexibilidad es parte del éxito en keto. Este menú está diseñado para: ✅ Ahorrar tiempo con ideas claras de qué comer✅ Mantenerte en cetosis sin complicaciones✅ Inspirarte sin caer en la monotonía
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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.
Read morePhase 3 Light, Diet Pro
Once this stage is completed, we can be sure that we have lost 100% of the weight we wanted to lose. Breakfast: 1 portion of bread + 1 dessert spoon of oil + 1 slice of sweet ham + coffee or infusion without sugar (sweetener) + 1 portion of dairy. Mid-morning: 1 DietPro snack or 1 DietPro sachet + 1 serving of fruit Lunch: Vegetables + 1 serving of animal protein + 1 serving of fruit Snack: 1 DietPro sachet or 1 DietPro snack Dinner: Vegetables + 1 serving of animal protein + 1 low-fat dairy dessert* Equivalences: *1 skimmed dairy dessert : 1 fat-free flavored yogurt 1 skimmed yogurt with fruit pieces 1 individual portion of 0% fresh cheese (125g) 1 glass of skimmed milk Free vegetables: At this stage all vegetables are considered free. The mid-morning fruit snack can be replaced with a fruit juice without added sugar. The protein serving can be replaced by a DietPro sachet or snack. Vitamin-mineral supplement: Throughout phase 2 we will continue taking 1 capsule daily
Read morePhase 4 Maintenance, Diet pro
Once we reach this fourth and final phase, we can be sure that we have reached our goal and that we are following a balanced diet with all food groups. Breakfast: 1 portion of bread + 1 dessert spoon of oil + 1 slice of sweet ham + 1 coffee or infusion without sugar (sweetener) + 1 portion of dairy. Mid-morning: 1 DietPro snack or 1 DietPro sachet (optional) + 1 serving of fruit Lunch: Vegetables + 1 serving of carbohydrates* + 1 serving of protein + 1 serving of fruit Snack: 1 DietPro snack or 1 DietPro sachet Dinner: Vegetables + 1 serving of protein + 1 low-fat dairy dessert Equivalences: *1 serving of carbohydrates : 60g of rice or 60g of pasta or 60g of legumes (raw grams). 2 medium units of potatoes. 2 slices of medium bread. If you continue to lose weight, ½ a serving of carbohydrates will be introduced into your dinner. The carbohydrate portion can be replaced by a DietPro sachet or snack. Vitamin-mineral supplement: When starting this last phase we will stop taking the product
Read morePhase 2 Moderate, Diet pro
At this stage we will begin to introduce other food groups and continue losing weight. Breakfast: 1 portion of bread* + 1 dessert spoon of oil + 1 slice of sweet ham** + coffee or infusion without sugar (sweetener) + 1 portion of dairy. Mid-morning: 1 DietPro snack or 1 DietPro sachet + 1 serving of fruit Lunch: Allowed vegetables + 1 serving of animal protein*** + infusion Snack: 1 DietPro sachet or 1 DietPro snack Dinner: Permitted vegetables + 1 DietPro sachet + infusion Equivalences: *1 portion of bread : 1 mini roll 2 slices of bread Half a bowl of whole grain cereal 5 whole wheat Maria cookies **1 slice of sweet ham : 1 slice of Serrano ham (fat-free) 1 slice of turkey cold cuts 3 slices of dry loin (fat-free) ***1 serving of animal protein : 150g of red or white meat: veal, beef, pork loin (fat-free), rabbit, chicken and turkey (skinless). 200g of white fish: monkfish, hake, cod, sole. 150g of oily fish: tuna, salmon, swordfish, sardines (at least 1 or 2 times per week). 150g of seafood: cuttlefish, squid, shrimp, mussels. 2 eggs (maximum 2 times per week). This portion can be eaten at lunch or dinner, depending on each person's comfort and preferences. Vitamin-mineral supplement: Throughout phase 2 we will continue taking 1 capsule daily Free vegetables: Celery, chard, broccoli, bean sprouts, lamb's lettuce, zucchini, cucumber, watercress, endives, lettuce, asparagus, spinach, green peppers, radishes, mushrooms. Controlled Vegetables (approx. 200g daily): Eggplant, pumpkin, onion, cabbage, cauliflower, Brussels sprouts, green beans, turnip, leek, tomato. It is recommended to alternate cooked and raw vegetables in different meals. Vegetables to avoid: Artichoke, corn, carrot, hearts of palm, peas. Cooking: Those that require little oil, such as boiling, steaming, papillote, grilling, puree, soups and broths, escalibada, raw, etc. Seasonings: You can use salt, pepper, vinegar, and dried seasonings such as garlic, onion, parsley, and oregano. The recommended amount of oil is 2 tablespoons daily, which can be used to make a vinaigrette with lemon juice. Sauces are excluded. Drink: It's recommended to drink between 1.5 and 2 liters of water daily, whether sparkling or still. Coffee, tea, and other infusions are also permitted. Avoid fruit juices, alcoholic beverages, and any soft drinks. Foods totally excluded: bread, rice, pasta, potato, flour, semolina, cornstarch, cereals, sugar. Eating out: If we find ourselves in this situation, we will choose a vegetable-based first course or salad, and a meat or fish main course with a vegetable garnish, without sauces or condiments, and an infusion for dessert.
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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.
Read morePhase 1 Strict, Diet pro
STRICT PHASE 1 At this stage, weight loss is very pronounced and in a few days we will notice an aesthetic improvement. Breakfast: 1 DietPro sachet + sugar-free coffee or infusion (sweetener) + 1 dairy serving* Mid-morning: 1 DietPro snack or 1 DietPro sachet + 1 serving of fruit* Lunch: Permitted vegetables + 1 DietPro sachet + infusion Snack: 1 sachet of DietPro Dinner: Permitted vegetables + 1 DietPro sachet + infusion Equivalences *1 dairy serving: 1 glass of skimmed milk 1 0% fat skimmed yogurt 1 individual portion of 0% fresh cheese (125g) *1 serving of fruit : 1 large piece of apple, pear, orange. 2 small pieces such as mandarins, kiwi, plum. 2 slices of melon, pineapple, watermelon. Vitamin-mineral supplement: Throughout phase 1 we will continue taking 1 capsule daily Free vegetables: Celery, chard, broccoli, bean sprouts, lamb's lettuce, zucchini, cucumber, watercress, endives, lettuce, asparagus, spinach, green peppers, radishes, mushrooms. Controlled Vegetables (approx. 200g daily): Eggplant, pumpkin, onion, cabbage, cauliflower, Brussels sprouts, green beans, turnip, leek, tomato. It is recommended to alternate cooked and raw vegetables in different meals. Vegetables to avoid: Artichoke, corn, carrot, hearts of palm, peas. Cooking: Those that require little oil, such as boiling, steaming, papillote, grilling, puree, soups and broths, escalibada, raw, etc. Seasonings: You can use salt, pepper, vinegar, and dried seasonings such as garlic, onion, parsley, and oregano. The recommended amount of oil is 2 tablespoons daily, which can be used to make a vinaigrette with lemon juice. Sauces are excluded. Drink: It's recommended to drink between 1.5 and 2 liters of water daily, whether sparkling or still. Coffee, tea, and other infusions are also permitted. Avoid fruit juices, alcoholic beverages, and any soft drinks. Foods totally excluded: bread, rice, pasta, potatoes, flours, semolina, cornstarch, cereals, sugar. Eating out: If we find ourselves in this situation, we will choose a vegetable-based first course or salad, and a meat or fish main course with a vegetable garnish, without sauces or condiments, and an infusion for dessert.
Read morePreliminary Phase 0 Diet pro
During this period, the body's sugar reserves are depleted, and the weight loss process begins. In this short period of time, rapid weight loss occurs. Breakfast: 1 sachet DietPro + sugar-free coffee or tea (sweetener) Mid-morning: 1 DietPro snack or 1 DietPro sachet Lunch: Permitted vegetables + 1 DietPro sachet + infusion Snack: 1 sachet of DietPro Dinner: Permitted vegetables + 1 DietPro sachet + infusion During the four days of this phase, it's important to take the vitamin-mineral supplement found in your Starter Pack. Taking one capsule of this product daily will prevent the potential symptoms of fatigue and lack of energy that we may experience when starting a diet. Free vegetables: Celery, chard, broccoli, bean sprouts, lamb's lettuce, zucchini, cucumber, watercress, endives, lettuce, asparagus, spinach, green peppers, radishes, mushrooms. Controlled Vegetables (approx. 200g daily): Eggplant, pumpkin, onion, cabbage, cauliflower, Brussels sprouts, green beans, turnip, leek, tomato. It is recommended to alternate cooked and raw vegetables in different meals. Vegetables to avoid: Artichoke, corn, carrot, hearts of palm, peas. Cooking: Those that require little oil, such as boiling, steaming, papillote, grilling, puree, soups and broths, escalibada, raw, etc. Seasonings: You can use salt, pepper, vinegar, and dried seasonings such as garlic, onion, parsley, and oregano. The recommended amount of oil is 2 tablespoons daily, which can be used to make a vinaigrette with lemon juice. Sauces are excluded. Drink: It's recommended to drink between 1.5 and 2 liters of water daily, whether sparkling or still. Coffee, tea, and other infusions are also permitted. Avoid fruit juices, alcoholic beverages, and any soft drinks. Foods totally excluded: bread, rice, pasta, potato, flour, semolina, cornstarch, cereals, sugar. Eating out: If we find ourselves in this situation, we will choose a vegetable-based first course or salad, and a meat or fish main course with a vegetable garnish, without sauces or condiments, and an infusion for dessert.
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