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A Sample Ketogenic Diet Menu

When first starting, many people struggle with knowing how to structure a ketogenic diet menu for a full day even after reading Allowed Keto Diet Foods. This process will become much easier and fairly intuitive once you have been doing it for a few weeks. However, I wanted to provide a full day’s keto diet menu to give a better idea of how to structure of full day.



Though I’m sure you have heard it before, breakfast really is the most important meal of the day and an integral part of any ketosis diet menu. People who consistently eat breakfast lose significantly more weight than those who don’t. It is crucial to help spread your calorie intake throughout the day and keep your metabolism high. Eating a high protein breakfast within an hour of waking is the best start to your day.


Sample Breakfast: Eggs


  • 4 whole eggs
  • ½ Hass Avocado

Nutritional Facts:

  • Total Calories: 419
  • Fat: 31
  • Protein: 25
  • Net Carbs: 5



Since most people usually workout in the mornings and usually only have a protein shake or small snack until lunch, you can slightly increase the number of carbohydrates at lunch to get you through the rest of the day. But be careful! You don’t want to go overboard with this meal. A cheat meal here can sometimes lead to binge carb eating all day long. And that, is a very easy way to kick yourself out of ketosis and set yourself back a few more days.


Sample Lunch: Chipotle Salad (No Dressing)


  • Lettuce
  • Chicken
  • Mild Salsa
  • Cheese
  • Sour Cream
  • Guacamole


Nutritional Facts

  • Total Calories: 585
  • Fat: 38
  • Protein: 45
  • Net Carbs: 9



At dinner, you should try to lower your carbs again since you will be going to sleep soon.  And why would you want to fill up your liver glycogen stores right before 8 hours of laying in bed? For more information, read “What Is Ketosis?“.

Sample Dinner: Cheese Covered Chicken


  • 2 Tyson Grilled & Ready Frozen Chicken Breasts
  • ½ Cup Cheese

Nutritional Facts

  • Total Calories: 380
  • Fat: 15
  • Protein: 62
  • Net Carbs: 4



Make sure all your snacks fall within 1-5 carbs. You don’t want to ruin a day of dieting by eating a sugary snack loaded with carbs. Try to also space out your snacks in between your 3 large meals. This way, you will be able to keep your hunger satisfied throughout the day.

Sample Snack 1: Large Spinach Salad


  • Spinach
  • Newman’s Own Olive Oil and Vinegar Dressing

Nutritional Facts

  • Total Calories: 340
  • Fat: 32
  • Protein: 4
  • Net Carbs: 2

Sample Snack 2: Almonds


24 Almonds

Nutritional Facts

  • Total Calories: 160
  • Fat: 15
  • Protein: 6
  • Net Carbs: 3


Ketogenic Diet Menu Daily Totals:

  • Calories: 1884
  • Fat: 131 (63.7% of calories)
  • Protein: 140 (30.9% of calories)
  • Net Carbs: 24 (5.4% of calories)

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