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Keto Diet Plan Example

by | Mar 20, 2021 | Keto Diet | 0 comments

Diet Day 1

Breakfast
Raw ham50 g
Rye bread50 g
First Snack
Toasted and salted pistachios50 g
Lunch
Rocket salad100 g
Salmon hook (grilled)150 g
Olive oil20 g
Second Snack
Cottage cheese100 g
Dinner
Courgettes200 g
Grilled goat200 g
Olive oil10 g

Diet Composition

NutrientQTY% Energy
Energy1508 Kcal
Proteins120 g32
Fats120 g61
Carbohydrates30 g7
Fiber10 g
Iron8.5 mg
Calcium432 mg
Cholesterol271 mg

Diet Day 2

Breakfast
Dried beef50 g
Rye bread30 g
First Snack
Sweet almonds 50 g
Lunch
Beans200 g
Salmon hook (grilled)250 g
Olive oil20 g
Second Snack
Hard Cheese50 g
Dinner
Cherry tomatoes200 g
Lattuce100 g
Veal150 g
Olive oil10 g

Diet Composition

NutrientQTY% Energy
Energy1686 Kcal
Proteins160 g38
Fats104 g55
Carbohydrates30 g7
Fiber18 g
Iron20.61 mg
Calcium1063 mg
Cholesterol262 mg

Diet Day 3

Breakfast
Becon50 g
Colby cheese30 g
Rye bread25 g
First Snack
Peanuts50 g
Lunch
Lattuce200 g
Sauteed trout200 g
Olive oil10 g
Second Snack
Protein Snack30 g
Dinner
Broccoli200 g
Eggs (2 whole + 2 white egg)100 g
Olive oil10 g

Diet Composition

NutrientQTY% Energy
Energy1376 Kcal
Proteins122 g35
Fats86 g56
Carbohydrates31 g8
Fiber17.75 g
Iron12.05 mg
Calcium492 mg
Cholesterol785 mg

Diet Day 4 (to recharge)

Breakfast
Milk semi-skimmed250 g
Sugar10 g
Whole rusks100 g
Marmalade50 g
First Snack
Yogurt130 g
Kiwi100 g
Lunch
Parboiled rice200 g
Cheddar10 g
Tomatoes200 g
Tuna in oil100 g
Second Snack
Apple200 g
Dinner
Integral bread150 g
Swordfish (grilled)100 g
Spinach200 g
Olive oil10 g

Diet Composition

NutrientQTY% Energy
Energy2640 Kcal
Proteins108 g16
Fats65 g22
Carbohydrates433 g61
Fiber38 g
Iron21.9 mg
Calcium1093 mg
Cholesterol177 mg

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