Empowering You to Get and Stay Healthy...One Pound at a Time

Sample 7 Day Keto Menu

Below is a sample 7 day meal list for the Keto basics phase.  

**This is not to be used while in the 14 day Induction phase.

 

 

Breakfast

 

Snack

 

Lunch

 

Snack

 

Dinner

 

Mon

Bullet Proof Coffee with stevia, grass fed butter and coconut oil

Scrambled eggs in butter and cheese

Turkey pepperoni slices

Low Carb Tuna Cheese Melt

Chia seed pudding

Pesto Chicken Casserole with Feta Cheese and Olives

 

Tues

Cream Cheese pancakes or low carb biscuits with sugar free syrup or jam, sugar free bacon and bullet proof coffee

2-3 string cheese

Ham and cheese rolled in cream cheese pancakes with mayo and arugula or spinach

Half an avocado with lite salt and pepper

Classic buffalo wings with sugar free blue cheese or ranch dressing and celery sticks

 

Wed

2 Eggs, (prepared any style), cheese, sugar free sausage and bullet proof coffee

Sugar free chocolate mouse

Tuna salad boats (tuna, mayo, salt and pepper) made with romaine lettuce leaves and 1 cup of chicken broth

2-3 string cheese

6oz Hamburger, no bun, American cheese, 1 c green beans and 1 oz slivered almonds and 1 TBS butter

 

Thur

Egg, bacon and cheese muffins

Green tea and stevia

Half an avocado with lite salt and pepper

Low carb beef stroganoff and roasted radish

Sugar free chocolate truffles

Cajun chicken with cheese cauliflower puree, 2 cups baby spinach with carb free dressing

 

Fri

Western Omelet Breakfast, bullet proof coffee

12 almonds

Cheeseburger, no bun, on romaine lettuce and sour cream

Sugar free jello and 2TBS heavy cream

Chili covered salmon with spinach

 

Sat

Cream Cheese pancakes or low carb biscuits with sugar free syrup or jam, sugar free bacon and bullet proof coffee

Avocado and egg fat bombs

Cauliflower crusted grilled cheese sandwiches

Strawberry cheesecake fat bombs

Garlic chicken with cauliflower mash

 

Sun

Coffee with stevia and 1 TBS 2% milk

 

 

3.5oz Chicken breast with 1 large cucumber, sliced and 2 melba rounds

 

3.5oz Lean Ground beef with 1 vidalia onion, grilled.  1 Grissini stick