As a first step to getting started, you can prepare a keto diet menu for a week to try various ingredients. Whether it’s breakfast, lunch, or dinner, the keto diet should be low in carbohydrates, moderate in protein, and high in fat.
Want to start the keto diet but don’t know what to eat? You can follow the sample keto diet menu for a week, prepared below as a start. Furthermore, if you still want to continue the diet, you can set the ingredients to include in your daily menu.
Making a keto diet menu is that the food should be meager in carbohydrates, high in fat, and contain moderate amounts of protein. You usually have to reduce your carbohydrate intake to below 50 grams per day in a keto diet.
Instead, fat will be the source of the most calories that enter the body. At the same time, the total protein content is limited to only about 20% of the total daily intake. In short, the keto diet contains 75% fat, 20% protein, and 5% carbohydrates.
Keto diet menu for a week
For those of you who are just starting the keto diet, understanding the rules of this diet may seem a little confusing. However, with the keto diet menu for a week, you are expected to be able to get an idea of the type of intake that should enter the body.
1st-day menu
Breakfast: scrambled eggs cooked in butter, topped with fresh lettuce leaves and avocado.
Lunch: spinach salad with grilled salmon
Dinner: garlic and spices sautéed prawns with zucchini or zucchini
2nd-day menu
Breakfast: Mushroom Omelette
Lunch: Cooked minced meat such as burgers, cheese, mushrooms, and avocado and a salad of green vegetables
Dinner: Grilled chicken with cream sauce and broccoli stir fry
3rd-day menu
Breakfast: Scrambled eggs cooked in butter, served with avocado and strawberry
Lunch: Salad with mayonnaise, grilled chicken breast, cucumber, tomatoes, onions, and almonds
Dinner: Beef steak with butter and garlic with mushrooms and asparagus
4th-day menu
Breakfast: Full fat yogurt with special keto granola
Lunch: Tuna salad with celery, tomatoes, and greens
Dinner: Coconut milk chicken curry
5th-day menu
Breakfast: Peppers that have been seeded, then stuffed with eggs and cheese and baked
Lunch: Salmon pesto sauce
Dinner: Roast beef ribs with chickpeas stir-fried in coconut oil
6th-day menu
Breakfast: Smoothie with almond milk, nut butter, spinach, chia seeds, and protein powder
Lunch: Cauliflower soup with tofu
Dinner: Beef stew with mushrooms, onions, spices, celery, and beef broth
7th-day menu
Breakfast: Fried eggs, beef bacon, green vegetables
Lunch: Braised cauliflower, roast beef, cheese, herbs, avocado, and salsa sauce
Dinner: Stir-fried chicken with broccoli, mushrooms, and chili with peanut sauce for dipping
Healthy snacks while on the keto diet
Consuming the keto diet menu as above may still not be filling for some people. However, you can eat snacks three times a day between meals, so you don’t starve. Of course, the snacks consumed must also be healthy, such as:
- Boiled eggs
- Almonds and cheddar cheese
- Avocado smoothie with coconut milk and cocoa powder
- Nuts
- Grilled chicken breast
- Vegetable chips
- Low sugar jerky
- Cheese chips
Ingredients for the keto diet menu for a week
If you want to cook your keto diet menu, here are the types of ingredients you can buy as supplies:
- Beef
- Chicken
- Fatty fish such as salmon
- Shell
- Egg
- Milk, yogurt, full-fat cream, or full cream
- Coconut oil and avocado oil
- Avocado
- Cheese
- Nuts and seeds
- Vegetables
- Fruit
- Seasonings such as salt, pepper, spices, garlic
Intakes to avoid the keto diet
Although when you are on the keto diet, you are allowed to eat fatty foods, some foods should still be avoided, such as:
- Processed meats, such as sausages or meatballs
- Ice cream
- Milk
- Non-fat yogurt
- Yogurt with lots of sugar
- Meat fried in flour
- Peanut chocolate
- Cashew nut
- Vegetable oil
- Corn
- Potato
- Pumpkin
- Banana
- Tomato sauce
- Rice
- Wheat
- Artificial sweeteners
So that the keto diet that you are living is successful, pay attention to the rules of the diet. The keto diet menu for the week above is just a simple example. You can change the menu according to taste. Also, pay attention to your allergies before choosing the menu.
