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Welcome y’all! I’m Ben, an originally African guy with unfortunate genetics and a “TOUGH LUCK”, being able to achieve the shape of my dreams. Most days, you’ll find me in the gym lying on the bench, sweating on my last rep but able to draw a big smile on my face …

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Keto Diet Menu For Beginners – What to eat on a keto diet?

There is no better way to start the keto diet than with a simple pre-prepared menu. This can be overwhelming if you are a beginner. So, here is a keto diet menu for beginners.

The low-carb trend is widely popular nowadays and the keto diet is the most known one for obvious reasons.

The food is very tasty because of the amout of fats consumed on the diet. That’s why you will see thousands of different keto recipes.

Also, the diet boosts weight-loss and improves physical and mental health. Other than that, it can improve type 2 diabetes or even reverse it (*).

What Is The Keto Diet?

Similar to other low-carb diets, the keto diet provides different results such as faster weight-loss and mental clarity.

On the keto diet, we restrict carbs and increase fats while keeping protein moderate. This would push the body to burn fats primarily for energy.

This results in producing ketones in the liver which puts your body into a metabolic state called ketosis (*).

The keto diet was used to cure epilepsy when it was discovered. It was found out later that it has enormous effects on weight-loss.

With all these benefits, you should keep in mind that your body needs time to adapt to the diet. That’s why you might experience the keto flu.

In fact, before you get into ketosis, you will experience some flu-like symptoms such as fatigue and dizziness.

But don’t worry, as long as you don’t have any critical medical issues these symptoms will eventually fade away.

The process might take days or even weeks depending on several factors such as age and body type. Some people might feel nothing at all.

What To Do Before The Keto Diet?

If you are someone who goes all in for anything that’s a good thing except for dieting. There are a lot of things to consider before starting than during the diet.

This is not to overwhelm you but to make sure that you get the most of the diet.

Most people try keto for weight-loss. If your goal is to enhance your performance or increase energy the approach to the diet would be very different.

If you are eligible for the diet, means the diet is safe for you, you can start by calculating your macros and then shopping for your groceries.

You need a keto diet menu for beginners at first. From there, you can make your own meals and recipes.

Keto Diet Menu Shopping List

While shopping for your groceries, you have to make sure that you get enough fats and protein. Also, you should stick with low-carb products.

All this, while keeping in mind how many calories you need. The process can be overwhelming. So, here is a simple shopping list.

On this list, you will find everything you need for the keto menu. The products are chosen based on availability in most stores and affordability. Also, the list is great for those on a budget.

So here is what you need for a keto diet menu for beginners:

  • Cream Cheese
  • Sour cream
  • Low-carb mayonnaise
  • Heavy cream
  • Almond Milk
  • Eggs
  • Almond Flour
  • Erythritol (or any other low-carb sweetener)
  • MCT Oil
  • Grass-fed butter
  • Cauliflower
  • Cheddar cheese
  • Mozzarella cheese
  • Garlic powder
  • Salt and black pepper
  • Bacon
  • Salt
  • Broccoli
  • Onions
  • Apple cider vinegar
  • Chicken
  • Spinach
  • Avocado

Sample Keto Menu For A Week

There is no one size that fits all. That’s why in this menu, you’ll find keto-friendly meals with enough fats to get you into ketosis.

However, we won’t mention the quantity because it can be very different for each person.

Also, this menu will be best suitable for those looking to lose some weight. That’s why it only consists of three meals.

As for breakfast, it’s better to skip it if you are not hungry. This can boost weight-loss. In other words, you’re basically doing intermittent fasting.

Also, avoid snacks as much as possible. The same thing as for breakfast, only snack when hungry.

All the meals on the menu are below 30 grams of net carbs. You can jump to each recipe and check more details.

Day 1

Breakfast: Keto Pancakes

Lunch: Broccoli Salad + Loaded Cauliflower

Dinner: Keto chicken casserole

Day 2

Breakfast: Eggs with smoked Salmon

Lunch: Smoked trout and herb frittata

Dinner: Fish and veggies soup

Day 3

Breakfast: Keto Bread + Eggs + avocado toast

Lunch: Cucumber with Tuna boats

Dinner: Keto Pizza

Day 4

Breakfast: Low-Carb Veggie-Packed Frittata

Lunch: Baked chicken with thyme and sage butter

Dinner: Keto chicken casserole

Day 5

Breakfast: Keto Pancakes

Lunch: Swedish Meatballs

Dinner: Beef stroganoff

Day 6

Breakfast: Egg Wraps

Lunch: Broccoli Salad + Loaded Cauliflower

Dinner: Keto pizza

Day 7

Breakfast: Classic Bacon + Eggs + Avocado

Lunch: Quinoa Salad and Broccoli

Dinner: Chilled Colombian avocado soup

More Options

If you look at the menu above you will notice that we didn’t include snacks or desserts. This can be good for weight-loss.

However, there is not so much variety in taste. That’s why it’s okay to eat snacks or desserts from time to time to add some some sweetness to your diet.

Fortunately, there are a lot of low-carb sweeteners that won’t affect your state of ketosis. Some are mentioned above.

So, here are some snacks and desserts that you can add on the keto diet:

Wondering what to eat on a keto diet?

We provide you a 7-day keto plan with our top picks dishes. We made sure that you will get low-carbs and high-fat meals with the most tasty flavors. And, of course, we want it to be for everyone, that is why it is a Plan on Budget.

Check it out here→


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