Tools
Express keto menu: every recipe in 25 minutes or less
Seven days built for busy weeks: no recipe takes more than 25 minutes, dinners included.
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 | Sardine and avocado salad | Keto burger in a lettuce 'bun' | Desserts Cocoa chia pudding | Values of the 3 meals: 1320 calories · 13g net carbs · 77g protein · 105g fat Addition: 220 calories · 5g net carbs · 6g protein · 17g fat Total with addition: 1540 calories · 18g net carbs · 83g protein · 122g fat |
| Tuesday | Scrambled eggs with avocado | Vegetable and cheese frittata | Grilled mackerel with salad | Values of the 3 meals: 1290 calories · 11g net carbs · 72g protein · 106g fat Addition: 250 calories · 5g net carbs · 7g protein · 22g fat Total with addition: 1540 calories · 16g net carbs · 79g protein · 128g fat | |
| Wednesday | Keto coconut and chia porridge | Lettuce wrap with chicken and bacon | Baked salmon with asparagus | Values of the 3 meals: 1240 calories · 15g net carbs · 77g protein · 94g fat Addition: 300 calories · 4g net carbs · 12g protein · 26g fat Total with addition: 1540 calories · 19g net carbs · 89g protein · 120g fat | |
| Thursday | Keto French toast with cinnamon butter | Tuna and boiled egg bowl | Keto burger in a lettuce 'bun' | Desserts Dark chocolate mousse | Values of the 3 meals: 1350 calories · 15g net carbs · 85g protein · 103g fat Addition: 230 calories · 4g net carbs · 3g protein · 22g fat Total with addition: 1580 calories · 19g net carbs · 88g protein · 125g fat |
| Friday | Keto almond pancakes | Courgette carbonara (zoodles) | Grilled mackerel with salad | Values of the 3 meals: 1200 calories · 14g net carbs · 64g protein · 97g fat Addition: 200 calories · 5g net carbs · 8g protein · 16g fat Total with addition: 1400 calories · 19g net carbs · 72g protein · 113g fat | |
| Saturday | Scrambled eggs with avocado | Vegetable and cheese frittata | Baked salmon with asparagus | Values of the 3 meals: 1260 calories · 12g net carbs · 76g protein · 99g fat Addition: 290 calories · 4g net carbs · 14g protein · 24g fat Total with addition: 1550 calories · 16g net carbs · 90g protein · 123g fat | |
| Sunday | Keto coconut and chia porridge | Sardine and avocado salad | Keto burger in a lettuce 'bun' | Values of the 3 meals: 1350 calories · 14g net carbs · 72g protein · 109g fat Addition: 110 calories · 1g net carbs · 1g protein · 12g fat Total with addition: 1460 calories · 15g net carbs · 73g protein · 121g fat |
Dinners rotate across just three recipes (burger, mackerel, salmon): they are the only dinners on the site ready in 25 minutes or less, and when time is short most people prefer repeating proven dishes. If you have more time one evening, swap in any dinner from the classic menu.
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.
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