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A more substantial keto menu: an example of 1,700–1,850 kcal
Seven days with two additions a day: the totals from standard portions range from 1,710 to 1,840 kcal, staying under 20g net carbs.
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 | Additions | Total |
|---|---|---|---|---|---|
| Monday | Keto almond pancakes | Sardine and avocado salad | Keto burger in a lettuce 'bun' | Snacks Deviled eggsDesserts Keto tiramisu in a glass | Values of the 3 meals: 1320 calories · 13g net carbs · 77g protein · 105g fat Addition 1: 180 calories · 1g net carbs · 9g protein · 15g fat Addition 2: 340 calories · 5g net carbs · 8g protein · 31g fat Total with additions: 1840 calories · 19g net carbs · 94g protein · 151g fat |
| Tuesday | 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 1: 290 calories · 4g net carbs · 14g protein · 24g fat Addition 2: 200 calories · 3g net carbs · 8g protein · 17g fat Total with additions: 1750 calories · 19g net carbs · 98g protein · 140g fat | |
| Wednesday | Keto coconut and chia porridge | Lettuce wrap with chicken and bacon | Grilled mackerel with salad | Snacks Deviled eggs | Values of the 3 meals: 1270 calories · 14g net carbs · 73g protein · 101g fat Addition 1: 180 calories · 1g net carbs · 9g protein · 15g fat Addition 2: 300 calories · 4g net carbs · 12g protein · 26g fat Total with additions: 1750 calories · 19g net carbs · 94g protein · 142g fat |
| Thursday | Keto almond pancakes | Sardine and avocado salad | Keto burger in a lettuce 'bun' | Desserts Keto tiramisu in a glass | Values of the 3 meals: 1320 calories · 13g net carbs · 77g protein · 105g fat Addition 1: 110 calories · 1g net carbs · 1g protein · 12g fat Addition 2: 340 calories · 5g net carbs · 8g protein · 31g fat Total with additions: 1770 calories · 19g net carbs · 86g protein · 148g fat |
| Friday | Scrambled eggs with avocado | Vegetable and cheese frittata | Baked salmon with asparagus | Snacks Deviled eggsDesserts Keto cheesecake (almond base) | Values of the 3 meals: 1260 calories · 12g net carbs · 76g protein · 99g fat Addition 1: 180 calories · 1g net carbs · 9g protein · 15g fat Addition 2: 340 calories · 6g net carbs · 8g protein · 31g fat Total with additions: 1780 calories · 19g net carbs · 93g protein · 145g fat |
| Saturday | Keto French toast with cinnamon butter | Lettuce wrap with chicken and bacon | Grilled mackerel with salad | Values of the 3 meals: 1300 calories · 14g net carbs · 79g protein · 103g fat Addition 1: 110 calories · 1g net carbs · 1g protein · 12g fat Addition 2: 300 calories · 4g net carbs · 12g protein · 26g fat Total with additions: 1710 calories · 19g net carbs · 92g protein · 141g fat | |
| Sunday | Keto almond pancakes | Sardine and avocado salad | Keto burger in a lettuce 'bun' | Bread Keto sandwich loaf | Values of the 3 meals: 1320 calories · 13g net carbs · 77g protein · 105g fat Addition 1: 290 calories · 4g net carbs · 14g protein · 24g fat Addition 2: 130 calories · 2g net carbs · 6g protein · 11g fat Total with additions: 1740 calories · 19g net carbs · 97g protein · 140g fat |
The stated total includes both daily additions: you can skip them, but without them the menu drops to lower values. This is a sample menu based on the standard portions of the linked recipes and does not replace a personalized plan.
To combine more energy with less than 20g net carbs, some recipes come back more often (up to three times a week): that is this menu's declared trade-off.
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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