The ketogenic diet (keto diet) — is a low-carb, high-fat, moderate-protein diet.
List of prohibited products:
– bread and bakery: white bread, whole wheat bread, crackers, biscuits, donuts and rolls;**– sweets and sweet foods: sugar, ice cream, candies, maple syrup, agave syrup, coconut sugar; – sweetened drinks: soda, juices, sweetened teas, sports drinks; – pasta: spaghetti and noodles; – grains and grain products: wheat, rice, oats, breakfast cereals, flatbreads; – starchy vegetables: potatoes, sweet potatoes, pumpkin nuts, corn, peas, pumpkin; – beans and legumes: black beans, chickpeas, lentils and kidney beans; – fruits: citrus fruits, grapes, bananas, pineapple; – high carbohydrate sauces: barbecue sauce, sweet salad dressings and dips; – some strong drinks: beer and drinks with a high sugar content.
List of allowed snacks:**
– almonds or macadamia nuts;**– cheddar cheese; – guacamole with low-carb vegetables; – a mix of unsweetened coconut, nuts and seeds; – hard boiled eggs; – coconut flakes; – kale lettuce chips – olives and salami slices; – celery and pepper with cream cheese sauce; – berries with heavy whipped cream; – parmesan chips – keto smoothies from coconut milk, cocoa and avocado; – avocado and cocoa mousse.
Meal plan for the week**
Monday
Breakfast: egg muffins with cheddar cheese, spinach and sun-dried tomatoes.**Lunch: spicy cauliflower soup with bacon bits or tofu cubes. Dinner: shrimp with garlic and greens with zucchini noodles (zoodles). Snack: roast turkey, cucumbers and celery stalk.
Tuesday**
Breakfast: scrambled eggs on stewed greens with pumpkin seeds.**Lunch: salad with mayonnaise, chicken, cucumber, avocado, tomatoes, almonds and onions. Dinner: beef stew with mushrooms, onions, celery, herbs and beef broth. Snack: almond milk smoothie with nut butter, chia seeds and spinach, olives.
Wednesday**
Breakfast: scrambled eggs with mushrooms, broccoli and peppers.**Lunch: avocado and egg salad with onions and spices, served in lettuce leaves. Dinner: Spiced chicken breast with cauliflower rice plus Brussels sprout salad. Snack: slices of cheese and sweet peppers.
Thursday**
Breakfast: Almond milk smoothie with nut butter, spinach, chia seeds and protein powder.**Lunch: Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice and olive oil. Dinner: steak with garlic butter, mushrooms and green beans. Snack: boiled egg, linen crackers with cheese.
Friday**
Breakfast: 2 fried eggs, avocado and berries.**Lunch: grilled salmon with mixed salad and tomatoes. Dinner: Chicken breast with mashed cauliflower and green beans. Snack: greens chips, cheese slices and sweet peppers.
Saturday**
Breakfast: scrambled eggs with hot peppers, green onions, tomatoes and sunflower seeds.**Lunch: Tuna salad with tomatoes, avocado and macadamia nuts. Dinner: Pork chops with non-starchy vegetables. Snack: a stalk of celery with a nut dip, a handful of nuts and berries.
Sunday**
Breakfast: yogurt with keto muesli. Lunch: Beef burger without buns (replaced with lettuce) with tomatoes and guacamole plus coleslaw. Dinner: fried chicken with mushrooms, broccoli, bell peppers and homemade satay sauce. Snack: Sugar-free jerky turkey, egg muffin with vegetables.
