Ketogenic diet: a week of menus with our recipes

• What to eat on the ketogenic diet?
• Ketogenic diet: menus for a week of ketogenic eating
• Ketogenic diet: 2 special ketogenic diet recipes

 

To lose weight or with athletes, the ketogenic diet is very successful. This high fat diet that goes against all popular beliefs in terms of diet would, in fact, be very effective for losing weight while being in better health. In this article, discover a week of menus compatible with the ketogenic diet as well as our favorite recipes. 

What to eat on the ketogenic diet?

The ketogenic diet is a fairly specific diet that consists of consuming a majority of dietary fat. Contrary to what one might think, this diet very rich in lipids would have many benefits for health and for the figure!

Concretely, the ketogenic diet goes against current nutritional recommendations since it consists of consuming more than 80% of the daily energy intake in the form of lipids. Proteins, on the other hand, should represent 12 to 15% of the total energy intake. Finally, carbohydrates provide only 2-10% of total energy. Normally, carbohydrates are the main source of energy for the body while lipids are a secondary source of energy. These constraints lead to profound changes in the daily diet. The goal is to trigger the activation of a secondary metabolic pathway to produce more stable and less harmful energy: ketogenesis. 

Foods Allowed on the Ketogenic Diet 

• Vegetal oils 
• Butter
• Oilseeds 
• Meats 
• Pisces 
• Eggs 
• Tofu and soy 
• Unsweetened green vegetables 
• Citrus 
• Berries 
• Dairy products 

Foods prohibited in the ketogenic diet 

• Starchy 
• Cereals 
• Bread 
• Cakes, cookies, pastries
• Sugar and sweet products 
• Prepared meals and processed foods 
• Chocolate
• The majority of fruits 
• Sweet vegetables: beets, carrots, etc. 

Ketogenic diet: menus for a week of ketogenic eating

In practice, cutting out all sources of carbohydrates can seem quite complicated. For good reason, carbohydrates are everywhere in modern food. To help you with that, here's a sample menu for a week on the ketogenic diet, Monday through Friday. 

	Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast	Green tea  Lemon water Coconut yogurt with bitter cocoa and hazelnuts	Green tea  Lemon water Scrambled Eggs with Cheese Nuts	Green tea  Lemon water Avocado stuffed with cream cheese and walnuts	Green tea  Lemon water Peanut Butter Keto Pancakes	Green tea  Spirulina green vegetable juice  Mix of nuts and toasted almonds
Lunch	Green salad Cauliflower risotto with bacon Handful of oilseeds	Salmon tartare with avocado and sesame oil  Green salad Yogurt	Fish and squash gratin  Green salad White cheese	Chicken curry with coconut milk and yellow peppers Yogurt	Lamb kefta, yogurt and mint sauce  Cauliflower tabbouleh in olive oil Almonds
Having dinner	Tomato salad Mushroom and salmon omelet  Mixed yogurt with blueberries	Beef salad marinated with bean sprouts and lemongrass  White cheese Lemon ginger infusion	Beef carpaccio with hazelnut oil and parmesan  Grilled vegetables  Almonds	Sesame Breaded Tofu  Celery puree in olive oil  Cheese Handful of oilseeds	Sea bream ceviche in citrus-flavored oil Leek salad White cheese

 

Ketogenic diet: 2 special ketogenic diet recipes

Ketogenic diet: avocado recipe stuffed with cream cheese and nuts 

For 2 people 

• 1 medium ripe avocado 
• 40 g of cream cheese 
• 20 walnut kernels
• 5 ml walnut oil 
• A few sprigs of chives
• The juice of half a lime 
• Salt pepper 

Preparation of avocado stuffed with cream cheese and walnuts 

1. To make this recipe, start by finely chopping the chives and then crush the nuts.
2. Then, open the avocado in 2 then remove the pit. Using a spoon, take a little avocado flesh to leave more room for the stuffing. 
3. In a salad bowl, mix together the avocado flesh taken, the cream cheese, the crushed walnuts, the chives, the walnut oil and the lemon juice. You should get a smooth stuffing, but not a boiled look. Salt and pepper to your liking. 
4. Finally, place this stuffing in each of the two avocado halves and enjoy immediately. 

This recipe is ideal as part of the ketogenic diet since it provides a concentrate of high quality fatty acids. Indeed, avocado is a source of Omega 9 while walnut oil and walnut are two invaluable sources of Omega-3. The stuffed avocado is therefore a concentrate of energy to start the day well and boost the brain and metabolism. 

Ketogenic diet: sea bream ceviche recipe with citrus scented oil 

For 1 person 

• 150 g sea bream 
• 2 tbsp. tablespoon olive oil 
• 1/2 shallot 
• 15 coriander leaves 
• The juice of half an untreated lemon + zest
• The juice of half an untreated orange + zest 
• Salt pepper 

Preparation of sea bream ceviche with citrus-flavored oil 

1. To make this ceviche recipe, start by finely chopping half the shallot then chop the cilantro. Wash then squeeze half a lemon and half an orange. Take the zest from the citrus fruits. 
2. Then cut the sea bream into 1cm dice. Then, in a bowl, place the sea bream and cover it with the citrus juice. Then add the shallot, coriander and olive oil as well as the zest. Salt and pepper to your liking. Be careful to proportion the zest according to your tastes to prevent the dish from being too strong. 
3. Cover and leave to refrigerate for 1 to 2 hours so that the citrus juice cooks the fish. 
4. Finally, roughly drain the fish to get rid of a little excess citrus juice, then enjoy the ceviche very fresh. 

Ceviche is a very interesting dish because it is a source of lean protein, essential amino acids and quality lipids. Here, it is the citrus fruits that subtly cook the fish for a very fragrant result. In this recipe, the sea bream can be replaced with another white fish of your choice and the orange can be replaced with lime. For a complete dish, you can incorporate cucumber and tomato.