Ketogenic diet adapted menu for 1 week: lunch meal at dinner
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We've already told you about the ketogenic diet, but let's do a quick refresher for new followers of the keto diet! The basics? Consume enough fat, update protein in your menu and limit sugar consumption! Nearly a century since the diet in question was touted as a therapy of last resort for children with epilepsy in the United States, it is establishing itself as one of the latest dietary trends, especially in the sports world! But how exactly do you start? The transition into ketosis is certainly the heart of the keto diet. So, to put your body in ketosis more easily, the editorial staff of Deavita.fr presents its ketogenic diet weekly menu composed of 21 delicious and low carbohydrate recipes to test over a week!
Ketogenic diet menu week – 3 keto meals a day
Sponsored linksBefore we reveal our ketogenic diet menu adapted over 7 days, know that it will take you an average of three days to reach ketosis. For some people, the period of transition into ketosis can even last up to a week. So how do you know if you've gone into ketosis or not? Common “symptoms,” which occur during the first few days, are usually:
Fruity or sweet breath is also a sign, as is the smell of urine, which is reminiscent of acetone. However, these signs are fortunately transitory good indices, and not always very reliable.
As a general rule, the ketogenic diet cannot be followed in the long term (especially by pregnant women and people with diabetes) because of its long list of prohibitions:
As for the foods allowed, we favor fish, seafood, meat and poultry, leafy green vegetables, eggs, butter, olive oil, olives, avocado and cheeses farms in small quantities. Coconut oil is just as important when following a ketogenic diet. In moderation, you can consume milk, plain yogurts, wine, coffee without sugar. So, once you have eliminated the prohibited foods mentioned above, you are ready to opt for our 21 delicious and 100% keto recipes!
Ketogenic diet week menu – day 1
After getting rid of all carbohydrate-rich foods, your cupboard (usually filled with sweets) now contains coconut oil, coconut flour, almond, extra dark chocolate and different types of butters, but unfortunately no bread to spread them! What you do have, however, is a selection of 21 keto recipes tested and approved by the chefs at Deavita.fr. And if you normally delay or skip the first meal of the day, our weekly ketogenic diet menu will make you change your eating routine. Greasy coffee, beef burger, lamb chop topped with green salad… let the first day of your keto experience begin!
Ketogenic coffee latte to start your diet on the right foot
Also called “bulletproof coffee” or fatty coffee, the ketogenic café latte is a real treat that will make you never want to skip your breakfast again. So here's how to make it yourself!
Ingredients for 1 serving:
Preparation:
Make yourself a long or short coffee. Then put the ingredients listed above (except vanilla flavoring and rum) in a blender. Mix everything for 30 seconds to emulsify well. If desired, add a little vanilla, coconut or rum flavoring. Finally, pour the contents into a glass and enjoy immediately! We insist on “immediately”, because if you delay too much, grease will accumulate on the surface of your coffee while ruining its sublime taste.
Keto burger (beef, mozzarella and green salad)
Ingredients for 1 serving:
Preparation:
In a well-heated skillet, cook the ground beef for 3 minutes on each side. Add 1 handful of chopped onion with 2 tbsp. tablespoon olive oil. To speed up cooking, use a lid. Once the onion is nicely browned, remove it from the pan. Then place the slices of mozzarella on the meat and cover. Cook for a few minutes and remove from heat. Garnish with green salad and grilled onion. Spread with mustard and enjoy!
Lamb chop + arugula and radish salad
Ingredients for 1 serving:
Preparation:
Finely chop the raw pistachios. Season the meat before cooking it on each possible side. Coat with butter and sprinkle with pistachios. In a separate pan, put the remaining butter, a little vegetable oil and 1 sprig of thyme. Add the cutlet and bake for 20-30 minutes at 200°. Meanwhile, in a salad bowl, combine the radishes and the rocket leaves. Season with salt and drizzle with balsamic vinaigrette. Once the cutlet is cooked, take it out of the oven and carefully cut it between each cut. Arrange the salad on a plate and add the meat. Adjust the seasoning and enjoy.
Ketogenic Diet Weekly Menu – Day 2
And while Day 2 of our Ketogenic Diet Weekly Menu still offers eggs and meat, we'll show you a new way to serve them!
Keto toast with eggs, bacon, avocado, arugula and parmesan
Coffee is a real treat, but this next keto breakfast will teach you never to skip the first meal of the day again! So, for all the egg toast lovers out there, here's something to treat you to when you head into day two of the diet.
Ingredients for 1 serving:
Preparation:
In a well-heated skillet, cook the slices of bacon. Use the fat from the bacon to prepare the eggs. Arrange the grilled bacon and avocado over the eggs and garnish with arugula! And here it is, your keto express recipe is ready to be served!
Sausages with fennel and green beans
Products needed for 1 serving:
Preparation:
When you cook sausages, you should not neglect the prick step. So, start first by poking your sausages by making small holes in the flesh. Then cook them in a small oven dish, adding the vegetables. Season, drizzle with a little olive oil and bake for 20 minutes at 180°. Taste!
Salmon with spinach and mascarpone – a nutritious, quick and keto dinner
Ingredients for 1 serving:
Preparation:
Once the salmon is well seasoned, grill it in a previously oiled pan. In the same skillet, brown the spinach for about 5 minutes, then season with salt and pepper. Add the crushed garlic and mascarpone and continue cooking, stirring constantly. Serve the spinach on a plate, place the salmon steak and avocado slices on top and finish by adding the lemon zest and juice. Enjoy your food !
Menu ketogenic diet to test over 1 week – day 3
In general, green vegetables have a place of choice in the menu ketogenic diet. However, spinach is one of the vegetables with the lowest carbohydrate content and is therefore ideal for making several healthy keto recipes. So, let's continue our weekly menu with day number 3!
Scrambled eggs with spinach and mozzarella
Ingredients for 1 serving:
Preparation:
In a sauté pan, heat the coconut butter and add the spinach. Then add the mozzarella cubes and the eggs. Mix everything well for a few minutes and serve garnished with radishes and avocado.
Ketogenic diet menu: duck breast and spinach duo
Ingredients for 1 serving:
Preparation:
To prepare the meat, incise the skin of the duck breast in a grid pattern, without cutting into the flesh. Season with salt and pepper and place in an unheated pan. Brown over medium heat, starting with the skin side down. Remove from the heat and place the meat like the cooking fat in an oven dish. Bake for a few minutes. Meanwhile, put the spinach in a pot of boiling water and cook until the leaves are tender. To serve, spread the spinach and place the sliced duck breast on top. Good tasting !
Sausages with broccoli and mushrooms stuffed with mozzarella
Ingredients for 1 serving:
Preparation:
Prick the sausages and put them in a small glass dish. Then add the broccoli slices and season. Top with mushroom caps and top with mozzarella. Pour 30 ml of water and bake for 20 minutes at 180°. Serve hot!
Ketogenic diet weekday menu – day 4
Mornings aren't complete without a good helping of scrumptious pancakes, are they? On a keto diet or not, enjoy the fourth day of our ketogenic menu with these next recipes!
Keto Pancakes with Almond Flour
Ingredients for 1 serving:
Preparation:
Whip the eggs and add the dry ingredients. Mix until a paste forms. Add the melted butter and mix again. In a skillet over medium heat, heat a little coconut butter and cook the pancakes. For each pancake, pour in ¼ cup batter. Cook for two minutes on each side. Finally, garnish with agave syrup and fresh berries and enjoy!
Chef's tip: To speed up the cooking process, you can use a lid.
Duck legs with green beans and arugula salad
Products needed:
Preparation:
Cut 1 zucchini into slices and spread them in a baking dish. Add the thighs and incise their skin. Coat the meat with Worcestershire sauce and add the green beans. Season with salt and pepper and drizzle with olive oil. Pour 30 ml of water and bake for 20 minutes at 180°. Serve on a pretty plate, adding the parmesan and arugula.
Eggplant with tomato and mozzarella sauce
Ingredients:
Preparation:
Cut the aubergines into slices and sprinkle them with salt to clear them. When the water comes out, wipe them gently with paper towels. Cut the tomatoes into small pieces and fry the eggplants in olive oil over medium heat. In the same skillet, sauté the onion and garlic. Add the chopped tomatoes and season with a little salt, pepper and basil. In a small oven dish, arrange the cut aubergines with a little tomato sauce and two slices of mozzarella. Sprinkle with grated parmesan and bake for 20 minutes at 200 degrees or until the parmesan is golden brown.
Ketogenic diet weekly menu – day 5
Who doesn't like to treat themselves to a little dessert for breakfast? Especially when this is low carb. Yes, you got it right, you can eat cake while practicing the ketogenic diet! Demo below!
Keto Blueberry Muffins
Ingredients for 12 muffins:
Preparation:
In a bowl, put all the ingredients except the frozen blueberries. Mix well and add blueberries, stirring gently. Using a large spoon, divide the mixture into the muffin tins. Bake for 20 minutes at 180 degrees or until the dough is cooked through. Garnish with mascarpone and freeze-dried lavender.
Duck legs with zucchini and ricotta purée
Ingredients needed:
Preparation:
Cut 1 zucchini into slices and spread them in a baking dish. Add the thighs and incise their skin. Coat the meat with Worcestershire sauce and add the green beans. Season with salt and pepper and drizzle with olive oil. Pour 30 ml of water and bake for 20 minutes at 180°. In a bowl, mix the zucchini and ricotta with a fork. Pour the puree on a plate and place the thighs on it. Taste!
Zucchini stuffed with ricotta, cottage cheese and parmesan cheese
Products needed:
Preparation:
Wash and cut your courgettes in half lengthwise, then hollow them out with a spoon. In a bowl, mix the ricotta, the cottage, 1 egg, a little garlic and thyme. Pour a drizzle of olive oil and stir. Add a little more thyme and stuff each zucchini. Drizzle with olive oil and sprinkle with Parmesan. Bake for 40 minutes at 200 degrees. Before serving, drizzle with oil and sprinkle with thyme.
Ketogenic diet weekly menu – day 6
Want a filling, delicious, high-fat breakfast bowl? In our weekly menu ketogenic diet, you will probably find what you are looking for. Try our Buddha bowl in a keto version! Then treat yourself to a broccoli velouté and end your day on a savory note with a portion of steak with mushrooms and bacon.
Buddha bowl (keto version)
Products needed:
Preparation:
In a bowl, combine the skyr, mascarpone, ricotta, matcha and vanilla essence. Blend until smooth and transfer mixture to another bowl and garnish with frozen berries. Add hemp seeds, ground almonds and a few slices of kiwi. Serve with a cinnamon stick and consume!
Velouté of broccoli, duck breast and parmesan crisps
Ingredients needed:
Preparation:
Place the broccoli in a small saucepan and boil it. Incise the skin of the duck breast, forming a grid, then season with salt and pepper. Brown for 8 minutes over medium heat, starting with the skin side down. Flip and cook for another 5 minutes. Place in a baking dish and bake for 10-12 mins. In the same dish, add the grated parmesan before baking. Mash the broccoli and sprinkle with Parmesan. Add the mascarpone and stir well. Serve the velouté on a plate and cut the duck breast into thin slices. Decorate the velouté with the parmesan crisps and the slices of duck breast. Drizzle with olive oil and enjoy!
Steak with mushrooms and bacon served with a green salad
Products for 1 serving:
Preparation:
Season the meat and quarter the mushrooms. In a skillet, cook the steak with the slices of bacon, adding a little butter, thyme and garlic. Remove the meat and brown the mushrooms and egg in the same pan. Serve the steak on a plate, cover it with bacon and finish by adding the egg and mushrooms.
Ketogenic diet weekday menu – day 7
Next Sunday, we’re swapping coffee and the classic plate of eggs for a good serving of keto-style eggs Benedict! Full of flavors, this breakfast will impress your family and will allow you to end our ketogenic diet week menu on a gourmet and completely positive note!
Keto Eggs Benedict
Products needed:
Preparation:
Separate the whites from the yolks and whisk the yolks. Next, take a piece of plastic wrap and line the edges of a ramekin. Oil the inside of the film and break a whole egg into it. Add some of the whites and close hermetically, leaving a little air. Do the same with the other egg and plunge both eggs into a pan of simmering water. Let cook for 7-8 minutes. Meanwhile, in a heated skillet, grill the bacon for a few minutes. Whisk the yolks, adding the melted butter, 2-3 drops of lemon juice, a little salt and pepper. Then, cut the half-cucumber in thirds lengthwise and garnish the slices with arugula. Add the grilled bacon and the poached eggs. Cover with Hollandaise sauce and serve.
Keto-Style Crustless Wellington Beef Tenderloin
Products needed:
Preparation:
Finely chop the mushrooms and put them in a pan with a little olive oil. Season with a little dry dill, salt and pepper. Spread the slices of bacon on the work surface and place the beef tenderloin on top. Season and add the mushrooms. Wrap the fillet with a cotton thread and bake for 30 minutes at 200°. Then cut the wire and let the meat cool. Cut into thin slices and serve on a green salad!
Keto makis (salmon, mascarpone, avocado and cucumber)
Products needed:
Preparation:
Drizzle the fillet with lemon juice and sprinkle with salt and pepper. In a small bowl, combine the mascarpone and olive oil. Season with salt and pepper. Then, on a plastic film, cut the avocado lengthwise and cover the slices with mascarpone. In a pan, heat some olive oil and cook for a few minutes. Lay the fillet on absorbent paper and cut it into slices. Spread these on the avocado slices and garnish with a few small pieces of cucumber. Roll up using the plastic film (compacting it well). Cut the maki into slices and serve on a large plate with wasabi and pickled ginger!
