The ketogenic diet is a high-fat, low-carbohydrate diet that can lead to fat loss and increased energy. It works by increasing ketone production through fat metabolism. Foods to eat include meats, eggs, leafy greens, nuts and seeds. Foods to avoid are grains, sugars, fruits and legumes. Sample menus provide breakfast, lunch and dinner meal ideas consisting of ketogenic friendly foods over a week.

1. Keto diet

2. What is Keto
The ketogenic diet is a high-fat,
adequate-protein,
low-carbohydrate diet

3. Breakfast
● Fat Loss. Plain and simple, the consumption of medium-chain triglycerides (MCT) has been shown to lead to greater losses
in adipose tissue (fat tissue), in both animals and humans.
● Fats! Do I even need to explain this one? Eating fat has been shown to lead to greater amounts of energy, more efficient
energy usage, and more effective weight loss. Not to mention, it’s the main component of this diet.
● More Energy. Studies have shown that the rapid rate of oxidation in MCFAs (Medium Chain Fatty Acids) leads to an
increase in energy expenditure. Primarily, MCFAs are converted into ketones (our best friends), are absorbed differently in
the body compared to regular oils, and give us more overall energy.

4. Foods to Avoid
● Grains - wheat, corn, rice, cereal
● Sugar - honey, agave, maple syrup
● Fruit - apples, bananas, oranges
● Tubers - potato, yams
● Legumes

5. Foods to Eat
● Meats - fish, beef, lamb, poultry, egg
● Leafy Greens - spinach, kale
● Above ground vegetables - broccoli, cauliflower
● High fat dairy - hard cheeses, high fat cream, butter
● Nuts and seeds - macadamias, walnuts, sunflower seeds
● Avocado and berries - raspberries, blackberries, and other low glycemic impact berries
● Sweeteners - stevia, erythritol, monk fruit, and other low-carb sweeteners
● Other fats - coconut oil, high-fat salad dressing, saturated fats, etc.

6. Sample Ketogenic Menu
Monday
Breakfast: spinach omelet with bacon
Lunch: leafy green salad topped with salmon and oil-based dressing
Dinner: lettuce-wrapped burger with spicy mayo
Tuesday
Breakfast: flaxseed porridge with blueberries and cinnamon
Lunch: egg salad stuffed avocado
Dinner: baked turkey meatballs parmesan with zucchini noodles

7. Sample Ketogenic Menu
Wednesday
Breakfast: egg, cheddar, pepper “breakfast mini muffins”
Lunch: grilled cheese on keto bread (homemade or keto-friendly store-bought bread) with salad
Dinner: Tofu stir-fried in sesame oil with vegetables
Thursday
Breakfast: keto smoothie (with an avocado base, and then a combo of greens, nuts, seeds, berries, and a little heavy cream)
Lunch: tuna salad with celery stalks
Dinner: sausage- and veggie-topped pizza on cauliflower pizza crust

8. Sample Ketogenic Menu
Saturday
Breakfast: vanilla chia pudding
Lunch: crust-less bacon, mushroom, swiss quiche
Dinner: lamb chops with Brussels sprouts
Sunday
Breakfast: fried eggs with bacon and avocado slices
Lunch: roast chicken with roasted broccoli and cauliflower
Dinner: taco salad with ground beef, guac, and sour cream (no shell)