Ketogenic Diet Plan For Beginners [2022]

Ketogenic diet / menu

  • Keep carbs below 25g per day
  • It takes around 2 weeks to become ‘fat adapted’ (or longer)
  • It takes 3 or 4 days to get into ketosis
  • Diet at your own risk – at this time, I don’t advocate ketogenic diets, but I am very interested in them and their potential benefits
  • For extra calories supplement with a protein drink mixed with MCTs and/or coconut oil/olive oil
  • Avocados are great for quick smoothies – mixed with protein powder (I just throw the entire avocado into my Nutribullet, including skin and nut)
  • For the first week, Consume around 10g per day of pink salt (again, at your own risk but this helps with Keto flu)

always talk to your doctor before going on a ketogenic diet

Nothing too fancy or complicated, below is a diet plan for ‘beginners’ to keto:

ketogenic diet plan

Day 1

Breakfast
Eggs, bacon and carb-free sausage

Cup of coffee with coconut oil

Snack
Handful of almonds & cashews

Lunch
Cheese and ham salad
Spinach
Avocado

Snacks
Small bowl of olives with feta cheese
Hard boiled egg and half an avocado

Dinner
Chicken and vegetables stir fry – or Lebanese Chicken 

Snack
Celery with cream cheese

Calories – 2,500 to 3,000 total calories depending on serving sizes.

Day 2

Breakfast
Cooked Breakfast

Fried eggs
Bacon
Coffee with cream or coconut oil

Snack
Cheese and celery

Lunch
Large tuna and feta salad with avocado

Snack
Almonds and cashews or beef jerky

Dinner
Chilli with cheddar cheese & cream (no rice)

Dark chocolate for dessert

*Shake with hemp protein and MCTs if need extra calories

**MCTs can give you an upset stomach – start with 5g and build up tolerance

Day 3

Breakfast
Low carb smoothie
Whey or hemp protein powder
20g coconut oil or cream
2 ice cubes
1 tbsp peanut butter
Handful of spinach

Snack
Whey Protein shake with flax seed powder

Lunch
Feta cheese salad with olive oil
Handful of nuts
Coffee with coconut oil

Snack
Hummus and carrot sticks

Dinner
Low carb Cajun Cauli Hash

Add smoothie if extra calories are required:
Almond milk
Raspberries
Hemp seeds
10ml olive oil

Day 4

Breakfast

Scrambled eggs
Green beans
low sugar baked beans

Lunch
Large Salad

40g Chicken (or tofu or goats cheese)
Kale
Lettuce
Tomatoes
Spinach
Olive oil
Himalayan salt
Olives

Snack(s)
Almonds
Pumpkin Seeds
Hazelnuts

Dinner
Chicken stir fry

100g chicken
1 red onion
1 clove of garlic
red and green peppers
kale
50g Broccoli
10g coconut oil
Black Pepper
Himalayan salt
low carb soy sauce
Grated ginger

Download as or view in a Spreadsheet here

ketogenic food
Ketogenicpercentages