A 7-Day Sample Menu for the Keto Diet
Day 1
Breakfast Scrambled eggs in butter on a bed of lettuce topped with avocado
Snack Sunflower seeds
Lunch Spinach salad with grilled salmon
Snack Celery and pepper strips dipped in guacamole
Dinner Pork chop with cauliflower mash and red cabbage slaw
Day 2
Breakfast Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs
Snack Macadamia nuts
Lunch Tuna salad stuffed in tomatoes
Snack Roast beef and sliced cheese roll-ups
Dinner Meatballs on zucchini noodles, topped with cream sauce
Day 3
Breakfast Cheese and veggie omelet topped with salsa
Snack Plain, full-fat Greek yogurt topped with crushed pecans
Lunch Sashimi takeout with miso soup
Snack Smoothie made with almond milk, greens, almond butter, and protein powder.
Dinner Roasted chicken with asparagus and sautéed mushrooms
Go Nuts for Nuts.
Day 4
Breakfast Smoothie made with almond milk, greens, almond butter, and protein powder
Snack Two hard-boiled eggs
Lunch Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
Snack Sliced cheese and bell pepper slices
Dinner Grilled shrimp topped with a lemon butter sauce with a side of asparagus
Day 5
Breakfast Fried eggs with bacon and a side of greens
Snack A handful of walnuts with a quarter cup of berries
Lunch Grass-fed burger in a lettuce “bun” topped with avocado and a side salad
Snack Celery sticks dipped in almond butter
Dinner Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce
Day 6
Breakfast Baked eggs in avocado cups
Snack Kale chips
Lunch Poached salmon avocado rolls wrapped in seaweed (rice-free)
Snack Meat-based bar (turkey or pork)
Dinner Grilled beef kebabs with peppers and sautéed broccolini
Day 7
Breakfast Eggs scrambled with veggies, topped with salsa
Snack Dried seaweed strips and cheese
Lunch Sardine salad made with mayo in half an avocado
Snack Turkey jerky (look for no added sugars)
Dinner Broiled trout with butter, sautéed bok choy
Get More Ideas for Make-Ahead Keto Diet Recipes
How to Follow the Perfect Keto Diet on a Budget
Fresh, high-fat avocados and low-carb berries, not to mention nuts and other unprocessed foods, can break the bank, especially if they’re not already part of your budget. Fortunately, there are a few hacks you can follow to cut down on costs while following the keto diet. Buying frozen fruits and nuts in bulk are just two examples.
Snacks: Which Are the Best Options?
Snacking on the keto diet can be tricky, because the usual go-tos (think chips, crackers, and granola bars) are off-limits. Starchier whole foods that are usually considered healthy, such as bananas, won’t fly either because of their higher carb count.
Even if you don’t think of yourself as a snacker, you’ll want to keep keto-friendly options on hand (in your purse or backpack and in your office desk) when hunger strikes.
Some nuts, certain meats, olives, and cheese — all high-fat, low-carb eats — are approved.
Other good news: Many companies are getting into the business of the keto diet and are creating their own specialty products that take the guesswork out of macronutrient counting. Some even have tried to mimic favorite comfort foods typically high in carbs, like candy, potato chips, and even cookies.
Keto Fast-Food and Restaurant Options Are More Available Than You May Think
Let’s face it: It’s unrealistic to think you’re going to cook every meal, every day, when you’re on the keto diet. Fortunately, a growing number of restaurants are offering healthy options that fit in a perfect keto diet — and some have even hopped on the keto bandwagon officially.
Take Chipotle, which now offers a Keto Salad Bowl, complete with carnitas, guacamole, tomatillo red chile salsa, and cheese. And that’s just the beginning. With Keto Chaffles options galore at fast-food chains across the United States, dining out on keto doesn’t have to be rocket science.
Still, you might want to do a little research before an upcoming road trip or a night out. Same goes if you know you’re not going to have as much time for meal prep on a certain week and know you’ll have to resort to hitting the drive-through.
When it comes to ordering, the same general keto meal-plan rules apply: Steer clear of the buns, the tortillas, the rice, and the breaded meats. When in doubt, opt for a salad with nonstarchy veggies, cheese, avocado, and a simple, olive oil–based salad dressing.
If you aren’t a salad fan, though, rest assured that you have numerous other options at your disposal.
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