To help get you started, here’s a sample ketogenic diet meal plan for one week:

Monday

• breakfast: veggie and egg muffins with tomatoes

• lunch: chicken salad with olive oil, feta cheese, olives, and a side salad

• dinner: salmon with asparagus cooked in butter

Tuesday

• breakfast: egg, tomato, basil, and spinach omelet

• lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries

• dinner: cheese-shell tacos with salsa

Wednesday

• breakfast: nut milk chia pudding topped with coconut and blackberries

• lunch: avocado shrimp salad

• dinner: pork chops with Parmesan cheese, broccoli, and salad

Thursday

• breakfast: omelet with avocado, salsa, peppers, onion, and spices

• lunch: a handful of nuts and celery sticks with guacamole and salsa

• dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday

• breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries

• lunch: ground beef lettuce wrap tacos with sliced bell peppers

• dinner: loaded cauliflower and mixed veggies

Saturday

• breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms

• lunch: Zucchini and beet “noodle” salad

• dinner: white fish cooked in coconut oil with kale and toasted pine nuts

Sunday

• breakfast: fried eggs with and mushrooms

• lunch: low carb sesame chicken and broccoli

• dinner: spaghetti squash Bolognese

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.