The Ultimate Example Keto Menu for Beginners

Table of contents
  1. Breakfast
  2. Lunch
  3. Dinner
  4. Snacks
  5. Preguntas Frecuentes
  6. Reflexion

Are you new to the ketogenic diet and feeling overwhelmed by what to eat? Look no further! In this article, we'll provide you with an extensive example of a keto menu to help you get started on your journey towards a healthier lifestyle.

When starting the keto diet, it's essential to understand the principles of the diet and how to create a balanced and delicious menu. This example keto menu will showcase a variety of nutritious and satisfying meals to keep you on track with your macros and your taste buds satisfied.


Breakfast is often considered the most important meal of the day, and on a keto diet, it sets the tone for your energy levels and mental clarity throughout the morning. Here's an example of a keto-friendly breakfast menu:

Day 1: Monday

  • Spinach and feta omelet
  • Avocado slices
  • Bulletproof coffee (coffee blended with MCT oil and grass-fed butter)

Day 2: Tuesday

  • Keto coconut porridge topped with strawberries and hemp seeds
  • Sugar-free almond milk
  • Herbal tea

Day 3: Wednesday

  • Bacon and egg cups with a side of sautéed mushrooms
  • Keto-friendly smoothie with coconut milk and protein powder


For lunch, it's important to have a satisfying and filling meal that will keep you fueled for the rest of the day. Here's an example of a keto-friendly lunch menu:

Day 1: Monday

  • Grilled chicken Caesar salad with bacon and Parmesan cheese
  • Olive oil and lemon dressing
  • Seltzer water with a splash of lime

Day 2: Tuesday

  • Zucchini noodle pasta with creamy avocado pesto and grilled shrimp
  • Sugar-free iced tea

Day 3: Wednesday

  • Tuna salad lettuce wraps with sliced cucumber
  • Sparkling water with a twist of lemon


Dinner is the time to unwind and enjoy a satisfying meal that will keep you on track with your keto goals. Here's an example of a keto-friendly dinner menu:

Day 1: Monday

  • Grilled salmon with lemon butter sauce
  • Roasted asparagus with olive oil and garlic
  • Cauliflower rice pilaf
  • Sugar-free sparkling water

Day 2: Tuesday

  • Beef and broccoli stir-fry with shirataki noodles
  • Sugar-free iced tea

Day 3: Wednesday

  • Garlic butter shrimp with zucchini noodles
  • Keto-friendly cheesecake for dessert
  • Herbal tea


It's natural to feel peckish between meals, so here are some keto-friendly snack options to keep you satisfied and energized throughout the day:

Day 1: Monday

  • Handful of mixed nuts (almonds, walnuts, and pecans)
  • Celery sticks with cream cheese

Day 2: Tuesday

  • Keto-friendly protein bar
  • Sugar-free yogurt with chia seeds

Day 3: Wednesday

  • Cheese and pepperoni slices
  • Kale chips

Preguntas Frecuentes

What if I don't like some of the foods in the example keto menu?

Feel free to swap out any items with keto-friendly alternatives that you enjoy. The key is to stay within your daily macronutrient goals while enjoying delicious and nutritious foods.

Can I have cheat days on the keto diet?

While some people incorporate cheat days into their diet plan, it's essential to be mindful of how it may affect your ketosis and overall progress. It's best to consult with a healthcare professional or a registered dietitian to discuss the potential impact of cheat days on your keto journey.

Is it necessary to track my macros on a keto diet?

Tracking your macros, especially in the initial stages of the keto diet, can help you stay on target with your goals. It provides valuable insight into your food choices and ensures you're consuming the right balance of fats, protein, and carbohydrates to maintain ketosis.


Embarking on the keto diet can be both exciting and challenging, but with the right example keto menu and the willingness to explore new recipes, you can make the transition easier and more enjoyable. Remember, the keto diet is not just about losing weight—it's a lifestyle change that can lead to improved energy levels, mental clarity, and overall well-being. So, embrace the journey, savor the flavors, and celebrate your progress along the way!

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