My Keto Menu

Breakfast Choices:
Fried Egg with sliced mushroom, melted cheddar, and ground flax seed. 250 calories
Or - Turkish breakfast
Turkish breakfast includes:
  • hard boiled egg 78 calories
  • cow feta in brine "barrel aged"
  • cucumber, peeled and sliced 40 calories per whole cucmber
  • olives 12 calories each (12 x 20) = 240 calories
  • avocado, peeled and sliced 234 calories
Drink:  Bulletproof coffee (or coffee with nutmilk and sprinkle nutmeg); or unsweetened mocha with unsweetened whipped cream, ginger tea, mint tea, Turkish tea.

Snacks (anytime throughout the day)
Any of these:
  • Cheddar cheese or string cheese (hard cheese or soft cheese in limited quantity). 80 calories each
  • Beecher's cheese curd with oil and herbs
  • roasted salted pistachio nuts 30 nuts = 100 calories (4oz with shells 340 calories)
  • roasted salted almond nuts 14 nuts = 100 calories
  • toasted coconut chips, unsweetened
  • olives 12 calories each (12 x 20) = 240 calories
  • keto jerky (225 calories per 2.5 oz bag or 100 calories per stick)
  • pork rinds (100 calories per .7 oz bag)
  • toasted seaweed - 1 package = 60 calories
  • organic unsweetened coconut flakes
  • celery sticks with cream cheese and lox
  • celery sticks with cream cheese and caviar
  • celery sticks with tahini and salt
  • fermented pickles
  • cucumber slices
  • toasted portabello mushrooms (20 min toast) with melted bree cheese (4 min toast)
  • toasted marinated artichoke hearts
Drink:  Water, zero-calorie fizzy-water, unsweetened tea, Bulletproof coffee (or coffee with nutmilk), unsweetened mocha with unsweetened whipped cream, ginger tea, mint tea, Turkish tea.

Lunch
Shredded cabbage with keto tahini dressing (cabbage daily - important for digestion)
Lettuce wrapped, grass-fed hamburger no trimmings or maybe a little pickle
Salad:  shredded cabbage, 2 teaspoons toasted salted sunflower seeds, a few small avocado pieces, shredded parmesan cheese, 1 teaspoon ground flax seed, keto blue cheese dressing.
Optional additions:
  • olives 12 calories each (5 x 20) = 100 calories
  • fermented pickle, sliced and quartered
  • cucumber pieces, sliced and quartered
  • 1/2 small Granny Smith apple, peeled and cubed

Drink:  Water or zero-calorie fizzy-water, Turkish tea, mint tea, ginger tea.

Dinner
Cooked meat and steamed cruciferous vegetable with parmesan or cheddar
Meat choices:
  • jumbo shrimp with marjoram and salt cooked in water with a little butter
  • lamb chops
  • london broil steak
  • hamburger meat rolled into meat balls
  • chicken - white or dark meat
  • modified chicken soup (substitute water chestnuts for parsnips)
  • any salt-water fish, fresh

Cooked Vegetable choices:
  • Broccoli
  • Cauliflower
  • Brussels Sprouts
  • Asperagus
  • Artichoke with Keto-friendly mayonnaise
  • Add Mushrooms to anything!!!
  • Zucchini, Yellow Squash
  • String beans or green beans with almonds and mushrooms and a little toasted sesame oil
Drink:  Water or zero-calorie fizzy-water.


Notes:

NOTE 1:  Read all ingredients on anything prepackaged.


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