Day 1: Ketogenic Diet Menu
I've analyzed the entire Day 1 menu and included the results in the graphic at right. The protein grams are a little high but at that calorie intake, the percentage of protein in relation to the percentage of fat intake is perfect.
Breakfast: scrambled eggs with cream and onions, and 4 slices of bacon
Lunch: chicken on salad greens with oil and vinegar and a celery stalk
Dinner: Ribeye with mushroom cream sauce and broccoli
Day 2: Ketogenic Diet Menu
Breakfast
- 4 ounces ground beef, mixed with spices, 1 ounce of chopped onion, another ounce of low carb vegetables, fried in butter or olive oil
- unsweetened herbal tea or coffee with heavy cream
Lunch
- 4 oz baked fish with dill butter sauce
- 1 cup cauliflower, chopped and sauteed in butter or olive oil
- 1 cup of salad greens sprinkled with blue cheese and dressed with a tablespoon of full-fat dressing
- water or unsweetened flavored sparkling water or other unsweetened beverage
Dinner
- 6 oz pulled pork shoulder
- 2 cups shredded cabbage sauteed in butter with caraway
- salad greens with high-fat dressing
- water or unsweetened flavored sparkling water or other unsweetened beverage
- unsweetened herbal tea or coffee with heavy cream
Day 3: Ketogenic Diet Menu
Breakfast
- 3 oz cooked pork breakfast sausage
- 1 soft boiled egg
- 2 T whipped cream cheese
- unsweetened herbal tea or coffee with heavy cream
Lunch
- 4 oz smoked turkey
- 1 cup chunked or sliced summer squash, sauteed in butter or olive oil
- 1 cup salad greens with low carb, high-fat dressing
- water or unsweetened flavored sparkling water or other unsweetened beverage
Dinner
- 4 oz salmon
- Parmesan cream sauce
- 2 cups spinach sauteed with onions and garlic
- Romaine lettuce with low carb, high-fat dressing
- water or unsweetened flavored sparkling water or other unsweetened beverage
- coffee or herbal tea with cream
These are just a few samples of what a ketogenic diet menu looks like. As mentioned above, it comes down to eating some protein, adding as much fat as you like (within calorie limits) and choosing low carb veggies to round out the meal.
Of course, you can't consume whole sticks of butter and expect to lose weight, but if you aren't trying to lose weight, eating enough saturated fat and adequate protein is a very good way to kill hunger.
source: http://admirablebuilding.org
