The Keto Diet, known as the Ketogenic Diet, has been showing up more and more in media outlets over the past several years. It’s been used by many people to lose weight and improve their health, whether it’s athletes looking to shave seconds off their best time or individuals hoping to lower their blood pressure and cholesterol levels. The Keto Diet menu can be broken down into three different phases; these are the first week of the diet, the second week of the diet, and the third week of the diet.
If you’re interested in trying the Keto Diet, you’ll probably need to know what foods you can and can’t eat on the diet, as well as how much of each food group you should consume on a daily basis. This article will tell you everything you need to know about the Keto Diet, including a sample 7-day menu and a comprehensive complete food list that lists out which foods fall into which food groups (like proteins, vegetables, and fats). Plus, we give you the breakdown of what food portions are appropriate for each meal type during each day of the week.
Keto Diet Day 1
Breakfast is a simple, yet filling meal. Choose from bacon, sausage, or ham; add in some veggies like spinach or tomatoes; then top it off with an egg to keep you full throughout your day. The list below shows what you should have on hand for breakfast each day, along with suggestions for low-carb additions:
Note: These items will be part of your weekly shopping list—and not purchased every single week.
Lunch: Sauteed Mushrooms, Chicken, Asparagus with Creamy Hollandaise Sauce. View recipe here. Sip on: Vanilla Latte or Iced Coffee with Heavy Cream. View recipes here. Snack: Bacon Bites (only 2 pieces!) with Guacamole Dip. View recipe here.
Total calories = 1560 Fat = 75 Carbs = 12 Protein = 133
Dinner: Slow Cooker Cilantro Lime Chicken with Avocado Salsa (serves 4): The keto diet encourages eating high amounts of fat, moderate amounts of protein, and very few carbs. In addition to knowing what foods you can eat (or drink), it’s important to plan ahead. That way, you can avoid feeling like you don’t have any options when cravings hit. This recipe features slow cooker chicken that goes great with a light salad or another side dish (like these Parmesan Zucchini Fries). The avocado salsa adds a nice texture and extra flavour without adding many carbs.
Keto Diet Day 2
Breakfast: Hot chocolate made with almond milk, a drizzle of coconut oil, one tablespoon of cacao powder, two tablespoons of grass-fed butter, cinnamon to taste. Served with bacon or pork rinds.
Lunch: Spinach salad with tomato, avocado and hard-boiled egg.
Dinner: Grilled chicken breast served over roasted sweet potatoes (cubed) drizzled in olive oil; kale chips on the side for a snack.
Keto Diet Day 3
Breakfast: Fried eggs with steamed broccoli, sweet potato hash browns (no more than two tbsps of coconut oil used to cook), one slice of bacon (optional), tea with almond milk. Optional: Add a small amount of shredded cheese or sour cream to your eggs. If you’re not a fan of spinach, swap it for kale or swiss chard instead. Make your sweet potato in bulk so that you have leftovers for tomorrow! Leftover sweet potatoes can be eaten cold or reheated in a hot oven at 350 degrees Fahrenheit. Try adding chilli flakes, paprika, cumin and cayenne pepper to spice things up!
Lunch: Salmon, Celery, Zucchini, Avocado in Lemon Dill Vinaigrette with Sesame Seeds on Top. A keto diet is super low in carbs but very high in fat. This meal has a moderate amount of protein for a lunch meal so it will not put you into ketosis but will prevent cravings after your fasted hours end.
Dinner: Creamy Cauliflower Soup Recipe Ingredients 1 large head cauliflower, chopped into bite-sized pieces 1 small onion, diced 3 stalks celery, sliced 1 garlic clove, minced 2 tablespoons butter 1 teaspoon kosher salt 1⁄2 teaspoon black pepper 1⁄2 cup heavy cream Juice of 1⁄2 lemon (1 tablespoon) Salt and black pepper to taste Directions Melt butter in a medium saucepan over medium heat. Add onions, celery, garlic, salt and pepper; cook until tender.
Keto Diet Day 4
Breakfast: Butter Eggs & Keto Coffee – Here’s what a day on a keto diet looks like: I start with a breakfast of butter eggs, sausage, avocado, coffee with heavy cream. (Here’s how to make Bulletproof Coffee.)
Up next is lunch: A big salad with homemade dressing plus avocados, meat and cheese. The afternoon snack is nuts or leftovers from last night’s dinner, followed by dinner—just protein and veggies—and then another huge salad before bed.
Day 5 –Ketogenic
Breakfast: Keto Cauliflower Hash Browns with Eggs: The serving size for this meal is two to three persons. Two servings will yield 6 slices of keto hash browns, while three servings will make 8 hash browns. This recipe requires one tablespoon of coconut oil, a quarter cup of parmesan cheese, a half cup of sliced green onions, four eggs (or egg beaters), half a head of cauliflower (chopped into small pieces), salt and pepper to taste. Melt the coconut oil in a pan over medium heat on your stovetop. Add in your chopped cauliflower. Sauté for about five minutes or until it starts to soften up. Then add in your green onions and parmesan cheese.
Lunch: 1/2 cup of black beans, 1 cup of mixed vegetables, 2 tablespoons guacamole, and 2 ounces shredded Cheddar cheese. Total calories: 360; Total fat: 22g; and Total carbs: 13g; Protein: 27g.
Dinner: Beef Fajitas with Chimichurri Sauce and Guacamole. Who says you can’t enjoy a Mexican complete food list on a low-carb diet? In fact, when you get right down to it, fajitas are an amazing keto dish because they incorporate everything we love about Mexican cuisine. They’re normally served with tortillas or some other form of bread which isn’t an option if you’re looking to live a low-carb lifestyle.
Breakfast: 3 eggs + 1 tbsp butter (or coconut oil) + 1⁄2 avocado, sliced Lunch: 4 oz grass-fed beef + 1 cup vegetables Dinner: 3–4 oz wild salmon or other fish + 1⁄2 cup cooked veggies Snacks and Treats Each day on a keto diet you can have one to two snacks. Make sure these are healthier high fat low-carb options, such as hard-boiled eggs, full-fat cheese or some nuts. You should also allow yourself a low-carb keto dessert option each day.
Lunch: 3 ounces chicken breast, 1 cup romaine lettuce, 1-ounce feta cheese, 1⁄2 tomato, 2 tablespoons olive oil. Breakfast: 3 eggs with bacon, sautéed peppers & onions.
Dinner: 4 ounces sirloin steak topped with salsa verde (tomatillo sauce), 1⁄4 cup chopped avocado, 2 tablespoons olive oil. Snack: 24 almonds. Day 7 Lunch: 3 ounces chicken breast, 1 cup arugula (rocket) salad.
Breakfast: Spinach, tomato, basil egg scramble: Spinach, tomato, basil egg scramble. On keto, it’s possible to have scrambled eggs in many different ways. This is an example of a very simple low-carb breakfast idea that will give you energy throughout the day while eating delicious eggs!
Lunch: Bacon Cheeseburger Sliders with Pickled Onions, Avocado, Tomato and Mayonnaise with a side of Fries.
Dinner: Broiled salmon with asparagus, green beans, squash, olive oil and lemon juice. Served with half a cantaloupe.
Snacks / Side Dishes / Condiments / Sauces / Oils
While there are many things that you can make at home to stay keto, what if you’re in a rush or want a snack on hand? We’ve got your back. You’ll find your staple items below (olives, mayonnaise, spices) with links to our favourite keto snacks. There’s also a list of condiments (mustard, mayonnaise), sauces (BBQ sauce, ranch dressing) and oils (coconut oil, butter) that we like. Many of these foods can be easily modified to fit into a ketogenic diet. More importantly, however, is making sure that your diet remains balanced with an adequate amount of macronutrients—carbs/fats/proteins.