Low‑carb, high‑satiety menu with balanced electrolytes and fiber so Keto is enjoyable and sustainable.
Begin with hydration and electrolytes to avoid the "keto flu". Protein is set high for satiety. Meals are quick and rely on simple, repeatable ingredients.
3 eggs, cheddar, spinach; side salad with olive oil; black coffee.
Benefits: High‑protein, choline and healthy fats for satiety; fiber from greens. Vitamins: A, K, B12, D.
Grilled chicken, avocado, romaine, cucumber, olive oil & lemon; pumpkin seeds.
Benefits: Complete protein and potassium; mono‑unsaturated fats support fullness; fiber for digestion. Vitamins: K, E, C, B‑complex.
Salmon fillet pan‑seared in butter; sautéed zucchini with garlic; side of olives.
Benefits: Omega‑3s for heart/brain; potassium and fiber from veg. Vitamins: D, B12, A, C.
Focus: preserve lean mass, higher satiety and better diet adherence. We spread protein across the day and pair it with low‑carb veggies and healthy fats for micronutrients and steady energy.
200 g Greek yogurt (unsweetened) with walnuts and raspberries; cinnamon.
Benefits: Calcium and probiotics; omega‑3 ALA from walnuts; polyphenols from berries. Vitamins: B12, calcium, C, E.
Beef patty with cheese, tomato, pickles and a leafy salad with sugar‑free ranch.
Benefits: Iron, zinc and creatine for performance; veg add fiber and antioxidants. Vitamins: B12, niacin, C, K.
Roasted chicken thighs, asparagus in butter with lemon; sparkling water.
Benefits: Protein for recovery; asparagus supports folate and potassium. Vitamins: B6, niacin, folate, K.
Plan a simple batch cook and keep two snack options ready. This reduces decision fatigue and keeps macros on target even on busy days.
Chia + almond milk + vanilla; top with coconut flakes and few berries.
Benefits: Fiber and omega‑3 ALA for fullness and heart health. Vitamins: E, calcium, magnesium.
Tuna in olive oil, lettuce, olives, cucumber, feta, olive oil & lemon.
Benefits: Omega‑3s and mono‑unsaturated fats; fiber and minerals from greens. Vitamins: D, B12, K, C.
Turkey meatballs in tomato‑cream sauce; roasted cauliflower steaks.
Benefits: Lean protein; cauliflower adds fiber and glucosinolates. Vitamins: C, K, B‑complex.
Results may vary based on many factors such as your current health, goals, activity level and lifestyle. Information on this website is not medical advice. Please consult a qualified healthcare professional when needed.