Tools
Weekly keto menu: a sample to start from
Seven days of breakfast, lunch and dinner from the site's recipes, plus an optional addition each day.
This is a sample menu, not a personalized calorie plan: it shows the totals produced by the standard portions of the linked recipes. Your real needs depend on body size, sex, activity and goal — use the calculator to compare them with these numbers. Calculate your personal macros.
| Day | Breakfast | Lunch | Dinner | Optional addition | Total |
|---|---|---|---|---|---|
| Monday | Keto almond pancakes | Vegetable and cheese frittata | Baked salmon with asparagus | Bread Keto seeded bread | Values of the 3 meals: 1170 calories · 14g net carbs · 72g protein · 90g fat Addition: 160 calories · 3g net carbs · 7g protein · 13g fat Total with addition: 1330 calories · 17g net carbs · 79g protein · 103g fat |
| Tuesday | Scrambled eggs with avocado | Sardine and avocado salad | Coconut chicken curry with cauliflower rice | Values of the 3 meals: 1360 calories · 15g net carbs · 79g protein · 106g fat Addition: 200 calories · 3g net carbs · 8g protein · 17g fat Total with addition: 1560 calories · 18g net carbs · 87g protein · 123g fat | |
| Wednesday | Keto coconut and chia porridge | Tuna and boiled egg bowl | Meatballs with courgettes | Bread Keto sandwich loaf | Values of the 3 meals: 1220 calories · 17g net carbs · 74g protein · 91g fat Addition: 130 calories · 2g net carbs · 6g protein · 11g fat Total with addition: 1350 calories · 19g net carbs · 80g protein · 102g fat |
| Thursday | Egg muffins with pancetta and spinach | Courgette carbonara (zoodles) | Grilled mackerel with salad | Desserts Dark chocolate mousse | Values of the 3 meals: 1060 calories · 11g net carbs · 62g protein · 84g fat Addition: 230 calories · 4g net carbs · 3g protein · 22g fat Total with addition: 1290 calories · 15g net carbs · 65g protein · 106g fat |
| Friday | Keto almond pancakes | Vegetable and cheese frittata | Keto burger in a lettuce 'bun' | Bread Soft keto rolls | Values of the 3 meals: 1230 calories · 14g net carbs · 73g protein · 97g fat Addition: 180 calories · 3g net carbs · 9g protein · 15g fat Total with addition: 1410 calories · 17g net carbs · 82g protein · 112g fat |
| Saturday | Keto French toast with cinnamon butter | Sardine and avocado salad | Coconut chicken curry with cauliflower rice | Values of the 3 meals: 1330 calories · 18g net carbs · 76g protein · 103g fat Addition: 110 calories · 1g net carbs · 1g protein · 12g fat Total with addition: 1440 calories · 19g net carbs · 77g protein · 115g fat | |
| Sunday | Keto coconut and chia porridge | Lettuce wrap with chicken and bacon | Meatballs with courgettes | Snacks Deviled eggs | Values of the 3 meals: 1200 calories · 17g net carbs · 73g protein · 91g fat Addition: 180 calories · 1g net carbs · 9g protein · 15g fat Total with addition: 1380 calories · 18g net carbs · 82g protein · 106g fat |
All values refer to the standard portions of the recipes shown in the cards. This example stays under 20g net carbs a day as a conservative editorial choice. It doesn't mean 20g is necessary or sufficient for everyone, nor that going over that amount automatically means leaving ketosis.
Choose the menu that fits how you organize your week
Same structure — three meals plus one or two additions, under 20g net carbs a day — with different ways of organizing the week.
Express menu
Every recipe is ready in 25 minutes or less, from breakfast to dinner: for the weeks when kitchen time is the real constraint.
Meal-prep menu
Two cooking sessions, Sunday and Wednesday: the rest of the week you reheat or assemble, with safe storage rules built in.
More substantial menu
More energy on the plate — between 1,710 and 1,840 kcal a day — always under 20g net carbs. The total includes two additions a day.