Keto diet chart

The keto diet depends on reducing the amount of carbohydrates eaten and relying mainly on fats and proteins as a source of calories. In this article, we present to you the keto diet schedule for a week and for an entire month in order to help you commit to following the keto diet .

Keto diet schedule for a week

Eating a variety of foods while following the keto diet is helpful in meeting the body’s various needs for nutrients, vitamins, minerals, and fiber. It is also helpful in adhering to this system and preventing feeling bored with it, as there are many foods allowed in keto that allow for the preparation of various dishes. And delicious as well. Below we show two weekly keto schedule.

Keto schedule for the first week

The first day of the keto diet schedule 

Breakfast: 

Keto buttermilk pancakes with blueberries

lunch: 

A can of tuna with green leaf salad with lemon and chili dressing.

Dinner: 

Grilled steak with mushroom and lemon sauce.

Snack: 

A handful of unroasted almonds

The keto diet schedule on the first day contains :

• Calories: 1430  
• Carbohydrates: 17
• Fat: 120
• Protein: 75

The second day of the keto diet schedule

Breakfast: 

Delicious strawberry parfait

lunch: 

Chicken thighs, boiled bone soup, and fresh salad

Dinner: 

Charcoal grilled beef ribs with lettuce leaves and an avocado

Snack : 

Cucumber pieces with cream cheese sauce and parsley

The keto food schedule for the second day contains :

• Calories: 1300
• Carbohydrates: 17
• Fat: 142
• Protein: 87

The third day of the keto diet schedule

breakfast: 

Scrambled eggs with grated cheddar cheese, served with sliced ​​green pepper.

lunch: 

Fried salmon with cauliflower rice.

Dinner: 

Grilled meatballs with creamy spinach

Snack: 

A few sunflower seeds

The keto eating schedule on the third day contains :

• Calories: 1500
• Carbohydrates: 20 
• Fat: 115
• Protein: 78

Day 4 of the keto diet schedule

breakfast: 

Eggs with bacon

lunch: 

Grilled chicken breasts with lemon butter sauce, along with arugula and 5 olives.

Dinner: 

Oven grilled burger, with mayonnaise made with olive oil and lettuce leaves.

Snack: 

Two tablespoons of peanut butter.

The keto diet schedule on the fourth day contains :

• Calories: 1410
• Carbohydrates: 23
• Fat: 110
• Protein: 80

Day five of the keto diet schedule

Breakfast: 

Strawberry milkshake with almond milk and whipping cream

lunch: 

Zucchini lasagna with minced meat and salad

Dinner: 

Chicken breasts with lemon and cream sauce

Snack: 

Two pieces of dark chocolate, 85% cocoa or more.

The keto food schedule on the fifth day contains :

• Calories: 1600
• Carbohydrates: 21 
• Fat: 120
• Protein: 97

Day six of the keto diet schedule

Breakfast: 

Boiled egg salad

lunch: 

Charcoal grilled chicken tikka skewers with onions, grilled tomatoes, and arugula salad with olive oil and lemon.

Dinner: 

Beef shawarma with broccoli

Snack : 

Strawberry ice cream with stevia sugar

The keto eating schedule on day six contains :

• Calories: 1650
• Carbohydrates: 20 
• Fat: 135
• Protein: 95

The seventh day of the keto diet schedule

Breakfast: 

Cheese rolls with green pepper and olives.

lunch: 

Indian butter chicken with arugula leaves and lettuce.

Dinner: 

Butter-fried meat slices, green salad, and 5 olives.

Snack: 

5 strawberries

The keto diet schedule for the seventh day contains :

• Calories: 1490
• Carbohydrates: 19
• Fat: 120
• Protein: 85

Keto schedule for the second week

There is another model for the weekly keto diet schedule , which provides more ideas and options for keto diet foods:

	the breakfast	the lunch	dinner	Snacks
Saturday	Eggs with cheese and mushrooms	Turkey and cheese wraps with low-carb veggies and ranch dressing	Cheese and vegetable pizza using mashed cauliflower instead of dough	Mixed nuts with a square of dark chocolate
Sunday	Pancake made with almond flour, walnuts, pumpkin seeds, coconut flakes and butter	Tuna salad and lettuce wraps	Avocado halves stuffed with ground beef, lettuce, tomato, cheese and sour cream.	Dried beef
Monday	Omelet made with cheese, bell peppers, spinach and green onions	Lettuce wraps stuffed with minced beef	Seared salmon fillet with cauliflower, buttered rice and wilted spinach	Nuts
Tuesday	Eggs, cheese and avocado with two pieces of sausage	Shrimp and avocado salad with tomatoes, red onions, cilantro and lime juice	Creamy chicken with zucchini	A dessert made with coconut oil, dark chocolate and walnuts
Wednesday	A smoothie made with coconut milk, spinach, and a handful of berries	Chicken lettuce wraps	Burger patty, lettuce, tomato slices, onions and avocado	A handful of berries with heavy whipped cream
Thursday	Eggs with vegetables	Low carb broccoli and cheese soup with ground beef	Lemon butter baked cod with grilled asparagus topped with parmesan cheese	Parmesan cheese flakes
Friday	Keto pancakes made with almond flour and coconut flour topped with butter and shredded coconut	Grilled chicken salad with lettuce, tomatoes, cucumber and feta cheese	Steak with lettuce, tomato, red onion, sauce and cheese	Low carb vegetables

Keto diet schedule for a month

In order to adhere to the ketogenic diet for a month, it is important to know that there are a group of basic foods in keto diet meals, including:

1. Red meat: 

Beef, buffalo and lamb.

2. Poultry: 

Meat of chicken, turkey, duck, goose, pigeon, etc.

3. Cheeses: 

You should choose non-fatty, natural cheeses, such as cheddar, mozzarella, and goat cheese.

4. Natural fats:

Such as butter and cream of animal origin

5. eggs.
6. Low-carb vegetables: 

Such as tomatoes, peppers, onions and green vegetables.

7. Natural oils: 

Seed uniform : 

Such as almonds, walnuts, chia seeds, and flax seeds.

Extra virgin olive oil, coconut oil and avocado oil.

8. Nuts and

Below is a keto diet schedule for a month that contains many diverse ideas and dishes

Days of the month	the breakfast	the lunch	dinner
First day	Butter eggs + vegetables	Grilled fish + salad	Avocado salad with olive oil
the second day	Boiled eggs + cheese + vegetables	Grilled chicken + salad with olive oil	Spinach and cheese pies
the third day	Egg omelet with cheese and vegetables	Fried meat + salad	Vegetables with cream and mushroom
the fourth day	Shakshuka eggs + lettuce and some vegetables	Keto moussaka + salad	Eggplant salad with pepper
The fifth day	Eggs with cottage cheese	Fajita with mushroom and vegetables	Zucchini omelet with minced meat
the sixth day	Omelette with spinach	Burger + lettuce + slice of cheddar cheese	Spinach and dried salmon salad
the seventh day	Keto toast with cheese + vegetables	Kebab challah + salad	Green salad with olive oil
Day 8	Shakshuka eggs + lettuce	Tuna + vegetables	Keto Caesar Salad
Day nine	Milk cake with almond flour	Grilled kofta + keto coleslaw salad	Broccoli and cheese omelet
The tenth day	Boiled eggs with two tablespoons of butter + keto diet bread + lettuce and tomatoes	Beefsteak + mozzarella cheese + vegetables	Keto manakish with almond flour
Day eleven	Eggs with mushroom, vegetables and cheese	Chicken staples with cheese + salad	Cauliflower omelette
Day 12	Cheese + fried cauliflower	Keto pizza	Tuna salad
Day thirteen	Full fat yogurt without sugar + pieces of avocado	Chicken liver and gizzards + salad	Peanuts + full-fat yoghurt
Day fourteen	Fried eggs + avocado	Sardines + salad	Grilled halloumi salad with eggs
Day fifteen	Keto toast + cheddar cheese + tomatoes	Oven grilled chicken + labneh salad + green salad	Keto strawberry cake
Day sixteen	Omelet eggs + vegetables	Fried or grilled cauliflower + green salad	Zucchini omelet in the oven
The seventeenth day	Boiled eggs + vegetables	Turkey chicken + avocado salad + leafy vegetables	Pumpkin pizza
Day eighteen	Eggs with avocado + vegetables	Kebab challah + salad	Strawberry smoothie
Day nineteen	Eggs with pastrami + cucumber and lettuce	Lettuce patties with minced meat	Coconut cake
The twentieth day	Spinach pies with eggs and cheese	Fish + green salad with olive oil	Keto coffee pop cake
Day twenty-one	Eggs with spinach mixture	Keto bread with hamburger and lettuce	Boiled eggs and green onions
Day twenty-two	Keto diet pancakes	Butter roasted chicken + soup + green salad	Some nuts + full fat yogurt
Day twenty-three	Egg pizza	Keto cauliflower pizza	Pumpkin and zucchini soup
Day twenty-four	Eggs with broccoli	Spinach with minced meat + salad with olive oil	Sausage with vegetables
Day twenty-fifth	Broccoli omelet with cheese	Curry chicken with keto rice	Keto cupcakes
Day twenty-six	Boiled eggs + tomatoes + cucumber	Grilled tilapia fish + green salad	Ketogenic spinach soup
The twenty-seventh day	Bread with eggs and cheese	Green beans + local meat + salad	Vegetable falafel for keto
Day twenty-eight	Zucchini omelet	Butter chicken with green salad	Lemon and raspberry cake
Day twenty-nine	Eggs with pesto with lettuce and some vegetables	Chicken mushroom soup + salad	Keto pancakes
Day thirtieth	Omelette with spinach	Meat pies stuffed with spinach	Keto thyme and cheese manakish