Kickstart Your Diet With This Ketogenic Sample Menu

What should I eat? This is the first question that comes to mind whenever someone decides to go on a diet. When it comes to a low carb diet, it gets even harder to know what you should and what you shouldn’t consume. The hardest part is to separate all the foods that you are allowed to eat and put them against the ones that you shouldn’t eat.

Once you do that, perfecting your ketogenic sample menu should be quite easy. It will be hard, especially during the first week. However, with time you will get used to it and you will notice amazing results within a couple of weeks.

Beginner’s Guide

Before you start following a specific ketogenic sample menu plan, there are several guidelines you should follow. Following those guidelines will make things much easier, so here are some of them:

- Allowed foods: Meat, fish, eggs, poultry, etc.
- Carbs should always be at 20 grams or less.
- No grains.
- Moderate amount of nuts because they are not really carb free.
- At least 2 cups of leafy greens when it comes to vegetables.
- Consume cheese up to 4 oz. per day.
- No more than 2 tbsp. of mayonnaise per day.
- Always put butter and olive oil in your vegetables and salads.
- Make sure you eat only when you are hungry.

If you live by these simple rules, then your keto diet will be a great success. Besides all of this, remember to drink a lot of water. There are no limitations when it comes to water, so make sure you drink as much as you can. 

Ketogenic Sample Meal Plan

You will be able to find tons of meal plans online. However, it's important to start with something simpler, so you don't get burned out way too fast. Most people that are on a keto diet claim that the first three days are the hardest, so here is a 3 days sample meal plan:

1. Day One

Breakfast: Cream cheese pancakes with sugar-free syrup, a cup of coffee with heavy cream on top, and a piece of bacon.

Lunch: Ham and cheese with some vegetables on the side.

Dinner: Buffalo wings with blue cheese dressing and some celery sticks.

2. Day Two

Breakfast: Eggs, bacon and a cup of coffee.

Lunch: Tuna salad and some vegetables

Dinner: No-chop chili and cheddar cheese or sour cream.

3. Day Three

Breakfast: Pancakes with bacon and a cup of coffee with heavy cream.

Lunch: Leftovers from the previous days: chili, tuna salad or ham and cheese.

Dinner: Chicken or cheese cauliflower puree with spinach as dressing.

Keep in mind that in between all these meals you should eat snacks like chicken broth, avocado, almonds, etc. Also always have dessert after dinner. Some good choices are chocolate truffles or chocolate mousse.


All in all, we can see that being on a ketogenic diet is quite simple. However, it will take you some time to get used to it. As we mentioned above, the first three days are the hardest. So, take a look at our 3-day ketogenic sample menu, and don’t hesitate to start right away.

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