Weekly keto menus
Weekly keto menus
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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WHAT WOULD A SAMPLE DAILY MENU LOOK LIKE ON THE KETO DIET?
Breakfast Black coffee without milk (milk contains fat but also carbohydrates). Scrambled eggs with a little avocado or smoked salmon. Another option is egg-based bread (there are homemade recipes for making it). Mid-morning snack Nuts; or Greek yogurt with seeds or shredded coconut. Meal Chicken wok with peanut butter or any other nut butter. Nut butters are rich in quality fats and proteins. Dinner Salad with broccoli (one of the few vegetables allowed), prawns and homemade mayonnaise (made with egg and oil, or in other words, protein and healthy fat).
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