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Ketogenic Diet Menu Adapted Over 1 Week: Meal From Lunch To Dinner
Ketogenic Diet Menu Adapted Over 1 Week: Meal From Lunch To Dinner

Video: Ketogenic Diet Menu Adapted Over 1 Week: Meal From Lunch To Dinner

Video: Ketogenic Diet Menu Adapted Over 1 Week: Meal From Lunch To Dinner
Video: Keto Meal Prep for the Week | Healthy Meal Prep for Keto Diet 2024, March
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ketogenic diet weekly menu various keto meals
ketogenic diet weekly menu various keto meals

Ketogenic diet week menu - 3 keto meals per day

ketogenic diet menu week meal keto various breakfast dinner
ketogenic diet menu week meal keto various breakfast dinner

Before we share our 7-Day Tailored Ketogenic Diet, you should know that it will take an average of three days to reach ketosis. For some people, the time to go into ketosis can be as long as a week. So how do you know if you've gone into ketosis or not? Common "symptoms", which occur during the very first few days, are usually as follows:

  • headaches and fatigue
  • possible dizziness if you are hypoglycaemic
  • thirst (due to dehydration)

Fruity or sweet breath is also a sign, as is the smell of urine, which is reminiscent of acetone. However, these signs are good clues, fortunately transitory, and not always very reliable.

ketogenic diet menu week seven days gourmet quick recipes low carbohydrates
ketogenic diet menu week seven days gourmet quick recipes low carbohydrates

As a general rule, the ketogenic diet cannot be followed for the long term (especially by pregnant women and people with diabetes) under any circumstances due to its long list of prohibitions:

  • breads, pastries, cereals
  • pasta, rice, potatoes, semolina, corn, quinoa, buckwheat, pulses
  • cooked meals
  • cookies, pastries
  • chocolate with less than 85% cocoa, candies, jam, honey
  • fruits (except the little sweet ones)
  • sodas (except light 0% sugar)

As for authorized foods, we prefer fish, seafood, meats and poultry, leafy green vegetables, eggs, butter, olive oil, olives, avocado and small firm cheeses. amount. Coconut oil is meant to be just as important when following a ketogenic diet. Moderately, you can consume milk, plain yogurts, wine, coffee without sugar. So, once you've eliminated the banned foods mentioned above, you're ready to go for our 21 delicious, 100% keto recipes!

Ketogenic diet menu week - day 1



After getting rid of all the high-carb foods, your cupboard (usually stocked with sweets) now contains coconut oil, almond flour, extra dark chocolate, and different types of butters, but unfortunately no bread to spread them out! What you have, however, is a selection of 21 keto recipes tested and approved by the chefs at Deavita.com. And if you're normally used to delaying or skipping the first meal of the day, our Weekly Menu Ketogenic Diet will change your eating routine. Greasy coffee, beef burger, lamb chop garnished with green salad … let the first day of your keto experience begin!

Ketogenic coffee latte to start your diet on the right foot



Also known as bulletproof coffee, ketogenic coffee latte is a real treat that will make you want to never skip breakfast again. So here's how to whip it up yourself!

Ingredients for 1 serving:

  • 250 ml of hot coffee (long or short)
  • 25 gr of cow butter
  • 1-2 drops of unsweetened vanilla or coconut flavor (optional)
  • 1-2 drops of rum (optional)
  • 25 gr of coconut butter

Preparation:

Prepare yourself a long or short coffee. Then put the ingredients listed above (except the vanilla aroma and rum) in a blender. Mix everything for 30 seconds to emulsify well. If desired, add a little vanilla, coconut or rum flavor. Finally, pour the contents into a glass and enjoy immediately! We insist on "immediately", because if you wait too long, the fat will accumulate on the surface of your coffee while ruining its sublime taste.

Keto burger (beef, mozzarella and green salad)

Ingredients for 1 serving:

  • 1 minced steak
  • 2 slices of mozzarella
  • 1 handful of chopped onion
  • 2 tbsp. extra virgin olive oil
  • Iceberg lettuce leaves
  • Mustard

Preparation:

In a well heated skillet, cook the ground beef for 3 minutes on each side. Add 1 handful of chopped onion with 2 tbsp. tablespoons of olive oil. To speed up cooking, use a lid. Once the onion is golden brown, remove it from the pan. Then place the mozzarella slices on the meat and cover. Cook for a few minutes and remove from the heat. Garnish with green salad and toasted onion. Spread with mustard and enjoy!

Lamb chop + arugula and radish salad

Ingredients for 1 serving:

  • Lamb chop
  • 1 handful of raw pistachios
  • 50 gr of arugula leaves
  • 5-6 radishes
  • 75 g butter
  • Salt and pepper
  • 1 garlic clove (for the meat)
  • 1 sprig of thyme (for the meat)

Preparation:

Finely chop the raw pistachios. Season the meat before cooking it on each side possible. Cover with butter and sprinkle with pistachios. In a separate saucepan, put the rest of the butter, a little vegetable oil and 1 sprig of thyme. Add the chop and bake for 20-30 minutes at 200 °. Meanwhile, in a salad bowl, combine the radishes and arugula leaves. Season with salt and balsamic vinaigrette. Once the chop is cooked, take it out of the oven and gently cut it between each rib. Arrange the salad on a plate and add the meat to it. Adjust the seasoning and enjoy.

Ketogenic diet menu week - day 2



And while Day 2 of our Weekly Ketogenic Menu still features eggs and meat, we'll show you a new way to serve them!

Keto toast with eggs, bacon, avocado, arugula and parmesan



Coffee is a real treat, but this next keto breakfast will teach you how to never skip the first meal of the day again! So, for all egg toast lovers, here's something to feast on when you hit the second day of the diet.

Ingredients for 1 serving:

  • 2 eggs
  • 4-5 slices of bacon
  • 1 half avocado
  • 1 handful of arugula
  • Parmesan cheese

Preparation:

In a well heated pan, cook the bacon slices. Use the fat from the bacon to prepare the eggs. Arrange the grilled bacon and avocado over the eggs and garnish with arugula! And there it is, your keto express recipe is ready to be served!

Fennel and Green Bean Sausages

 Products needed for 1 serving:

  • 2 pork sausages
  • 1 handful of fennel
  • 1 handful of green beans
  • Salt and pepper
  • 1 stem of saltpeter
  • Cardamom

Preparation:

When cooking sausages, you shouldn't neglect the pricking step. So, start first by pricking your sausages by making small holes in the flesh. Then cook them in a small baking dish, adding the vegetables. Season, sprinkle with a little olive oil and bake for 20 minutes at 180 °. Enjoy!

Salmon with spinach and mascarpone - a nutritious, quick and keto dinner



Ingredients for 1 serving:

  • 1 wild salmon fillet
  • 100 g spinach
  • 50 g of mascarpone
  • 1 avocado
  • Salt and pepper
  • Lemon
  • Lemon zest
  • Crushed garlic

Preparation:

Once the salmon is well seasoned, grill it in a previously oiled pan. In the same sauté pan, brown the spinach for about 5 minutes, then salt and pepper. Add the crushed garlic and mascarpone and continue cooking, stirring constantly. Serve the spinach on a plate, place the salmon steak and avocado slices on top and finish by adding the lemon zest and juice. Enjoy your meal !

Ketogenic diet menu to test over 1 week - day 3



Generally speaking, green vegetables have a prominent place in the menu ketogenic diet. However, spinach is among the lowest-carb veggies, so it's great for making many healthy keto recipes. So, let's continue our weekly menu with day number 3!

Scrambled eggs with spinach and mozzarella

 Ingredients for 1 serving:

  • 2 eggs
  • 1 handful of fresh spinach
  • 1 handful of Mozzarella cubes
  • 1 C. coconut butter
  • 1 half avocado
  • 2 radishes

Preparation:

In a sauté pan, heat the coconut butter and place the spinach in it. Then add the cubes of mozzarella and eggs. Mix everything well for a few minutes and serve garnished with radish and avocado.

Ketogenic diet menu: duck breast and spinach duo



Ingredients for 1 serving:

  • 1 duck breast, with the skin
  • 100 g fresh spinach
  • Salt and pepper

Preparation:

To prepare the meat, incise the skin of the duck breast forming a grid, without notching its flesh. Season with salt and pepper and place in an unheated pan. Brown over medium heat, starting with the skin side. Remove from the heat and place the meat like cooking fat in an oven dish. Bake for a few minutes. In the meantime, put the spinach in a pot of boiling water and cook it until the leaves are tender. To serve, divide the spinach and place the sliced duck breast on top. Good tasting !

Sausages with broccoli and mushrooms stuffed with mozzarella



Ingredients for 1 serving:

  • 2 pork sausages
  • 5 heads of broccoli, cut in half
  • 4-5 mushrooms
  • 1 slice of mozzarella

Preparation:

Prick the sausages and put them in a small glass dish. Then add the slices of broccoli and season. Place the mushroom heads and garnish with mozzarella. Pour 30 ml of water and bake for 20 minutes at 180 °. Serve hot!

Ketogenic diet week menu - day 4



Mornings aren't complete without a good serving of scrumptious pancakes, right? Whether on a keto diet or not, enjoy the fourth day of our ketogenic menu with these upcoming recipes!

Almond Flour Keto American Pancakes



Ingredients for 1 serving:

  • 3 eggs
  • 50 g almond flour
  • 10g coconut flour
  • 5 g of baking powder
  • 25g melted butter

Preparation:

Whisk the eggs and add the dry ingredients. Mix until you get a paste. Pour in the melted butter and mix again. In a pan over medium heat, heat a little coconut butter and proceed to baking the pancakes. For each pancake, pour ¼ cup of batter. Cook for two minutes on each side. Finally, garnish with agave syrup and fresh berries and enjoy!

Chef's tip: To speed up the cooking process, you can use a lid.

Duck legs with green beans and arugula salad



Products needed:

  • 2 duck legs
  • 1 courgette
  • 2 handfuls of frozen green beans
  • Worcestershire sauce
  • 1 handful of anchovies
  • Grated parmesan

Preparation:

Cut 1 courgette into slices and lay them out in an oven dish. Add the thighs and cut their skin. Cover the meat with Worcestershire sauce and add the green beans. Salt and pepper and sprinkle with olive oil. Pour 30 ml of water and bake for 20 minutes at 180 °. Serve on a nice plate, adding the Parmesan and the arugula.

Eggplant with tomato sauce and mozzarella



Ingredients:

  • 4 eggplant slices
  • 2 canned tomatoes
  • 8 slices of mozzarella
  • 1 handful of grated Parmesan
  • 1/4 chopped onion
  • 1 clove of garlic
  • salt and pepper
  • marjoram
  • fresh basilic

Preparation:

Cut the eggplants into slices and sprinkle them with salt to make them disgorge. When the water comes out, wipe them gently with a paper towel. Cut the tomatoes into small pieces and fry the eggplants in olive oil over medium heat. In the same pan, brown the onion and garlic. Add the chopped tomatoes and season with a little salt, pepper and basil. In a small oven dish, arrange the cut eggplants with a little tomato sauce and two slices of mozzarella. Sprinkle with grated Parmesan and bake for 20 minutes at 200 degrees or until the Parmesan is golden brown.

Ketogenic diet menu week - day 5



Who doesn't like to treat themselves to a small dessert for breakfast? Especially when this is low in carbs. Yes, you got it right, you can eat cake while on the ketogenic diet! Demonstration below!

Keto Blueberry Muffins



Ingredients for 12 muffins:

  • 4 eggs
  • 50 ml of milk
  • 75 g melted butter
  • 100 g almond flour
  • 30 g of coconut flour
  • 5 g of yeast
  • 150 g of frozen blueberries

Preparation:

In a bowl, put all the ingredients except the frozen blueberries. Mix well and add the blueberries, stirring gently. Using a large spoon, divide the mixture into the muffin cups. Bake for 20 minutes at 180 degrees or until the dough is cooked through. Garnish with mascarpone and freeze-dried lavender.

Duck legs with zucchini and ricotta purée



Ingredients needed:

  • 1 courgette
  • 2 tbsp. ricotta
  • Duck legs
  • Worcestershire sauce

Preparation:

Cut 1 courgette into slices and lay them out in an oven dish. Add the thighs and cut their skin. Cover the meat with Worcestershire sauce and add the green beans. Salt and pepper and sprinkle with olive oil. Pour 30 ml of water and bake for 20 minutes at 180 °. In a bowl, combine the zucchini and ricotta with a fork. Pour the puree into a plate and place the thighs on it. Enjoy!

Zucchini stuffed with ricotta, cottage cheese and parmesan

Products needed:

  • 1 egg
  • 2 courgettes
  • 2 tbsp. ricotta
  • 2 tbsp. cottage cheese
  • Parmesan cheese
  • Thyme (optional)
  • Garlic (optional)

Preparation:

Wash and cut your zucchini in half lengthwise, then scoop them out with a spoon. In a bowl, combine the ricotta, cottage, 1 egg, a little garlic and thyme. Pour a drizzle of olive oil and stir. Add a little more thyme and stuff each zucchini. Drizzle with olive oil and sprinkle with Parmesan. Bake for 40 minutes at 200 degrees. Before serving, pour a drizzle of oil and sprinkle with thyme.

Ketogenic diet menu week - day 6



Fancy a satisfying, delicious and high-fat breakfast bowl? In our weekly menu ketogenic diet, you will probably find what you are looking for. Try our bowl of Buddha in keto version! Then treat yourself to a broccoli soup and end your day on a savory note with a portion of steak with mushrooms and bacon.

Buddha bowl (keto version)

Products needed:

  • 2 tbsp. tablespoon of skyr
  • 1 C. mascarpone
  • 1 C. ricotta
  • 1 vanilla essence
  • 1 half teaspoon of matcha
  • Hemp seeds
  • Powdered almonds
  • 1 kiwi

Preparation:

In a bowl, combine the skyr, mascarpone, ricotta, matcha and vanilla extract. Blend until the mixture is smooth and transfer the preparation to another bowl and garnish with frozen berries. Add hemp seeds, ground almonds and a few slices of kiwi. Serve with a cinnamon stick and consume!

Broccoli soup, duck breast and parmesan chips



Ingredients needed:

  • 1 duck breast
  • 300 g of broccoli
  • 1 C. mascarpone
  • Grated Parmesan

Preparation:

Place the broccoli in a small saucepan and boil them. Incise the skin of the duck breast, forming a grid, then season with salt and pepper. Sauté for 8 minutes over medium heat, starting with the skin side. Flip and cook for another 5 min. Place in an oven dish and bake for 10-12 min. In the same dish, add the grated Parmesan before baking. Mash the broccoli and sprinkle with Parmesan cheese. Add the mascarpone and stir well. Serve the soup on a plate and cut the duck into thin slices. Decorate the soup with the Parmesan chips and the slices of duck breast. Pour a drizzle of olive oil and enjoy!

Steak with mushrooms and bacon served with a green salad



Products for 1 portion:

  • 1 beef steak
  • 1 egg
  • 3 slices of bacon
  • 3 mushrooms
  • Green salad
  • Butter
  • Thyme
  • Garlic
  • Salt and pepper

Preparation:

Season the meat and cut the mushrooms into quarters. In a frying pan, cook the steak with the slices of bacon, adding a little butter, thyme and garlic. Remove the meat and brown the mushrooms and the egg in the same pan. Serve the steak on a plate, cover it with bacon and finish by adding the egg and mushrooms.

Ketogenic diet menu week - day 7



Next Sunday, we swap coffee and the classic plate of eggs for a good portion of keto-style eggs benedict! Full of flavor, this breakfast will impress your family and allow you to end our ketogenic diet menu week on a tasty and completely positive note!

Keto-style eggs benedict



Products needed:

  • 4 eggs
  • 125 g butter
  • Lemon juice
  • Rocket
  • ½ cucumber
  • Salt and pepper
  • Bacon

Preparation:

Separate the whites from the yolks and whisk the yolks. Then take a piece of plastic wrap and line the edges of a ramekin. Oil the inside of the film and crack a whole egg in it. Add some of the whites and close tightly, leaving a little air. Do the same with the other egg and immerse the two eggs in a pot of simmering water. Cook for 7-8 minutes. Meanwhile, in a heated pan, grill the bacon for a few minutes. Whip the yolks, adding the melted butter, 2-3 drops of lemon juice, a little salt and pepper. Then cut the cucumber half in thirds lengthwise and garnish the arugula slices. Add the grilled bacon and the poached eggs. Cover with hollandaise sauce and serve.

Beef Wellington fillet without rind keto style



Products needed:

  • 1 beef tenderloin
  • 4-5 mushrooms
  • 4 slices of bacon

Preparation:

Finely chop the mushrooms and put them in a saucepan with a little olive oil. Season with a little dry dill, salt and pepper. Spread the slices of bacon on the work surface and place the beef tenderloin on top. Season and add the mushrooms. Wrap the net with a cotton thread and bake for 30 minutes at 200 °. Then cut the thread and let the meat cool. Cut into thin slices and serve on a green salad!

Keto makis (salmon, mascarpone, avocado and cucumber)



Products needed:

  • 1 salmon fillet
  • 2 tbsp. mascarpone
  • Lemon juice
  • Olive oil
  • 1 avocado
  • 1 cucumber
  • Salt and pepper

Preparation:

Drizzle with lemon juice and sprinkle with salt and pepper. In a small bowl, combine the mascarpone and olive oil. Season with salt and pepper. Then, on a plastic wrap, cut the avocado lengthwise and cover the slices with mascarpone. In a pan, heat a little olive oil and cook for a few minutes. Place the fillet on absorbent paper and cut it into slices. Spread these on the avocado slices and garnish with a few small pieces of cucumber. Roll with the plastic film (by compacting it well). Cut the maki into slices and serve on a large plate with wasabi and pickled ginger!

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