Ketogenic or keto diet: recommended foods to avoid

 Foods to be preferred:

  • meats, cold cuts, foie gras
  • fish including fatty fish
  • eggs
  • cheese, butter, crème fraîche
  • walnut, rapeseed, olive, coconut oils
  • avocados, olives, almonds, walnuts, pistachios
  • vegetables (150 g / meal)
  • low-sugar fruits (50 g / day): lemon, red fruits, papaya, watermelon
  • dark chocolate with more than 85% cocoa.

Foods to Avoid:

  • breads, pastries, cereals
  • pasta, rice, potatoes, semolina, corn, quinoa, buckwheat, pulses
  • cooked meals
  • cookies, pastries
  • chocolate with less than 85% cocoa, candies, jam, honey
  • fruits except the little sweet ones
  • sodas except light with 0% sugar.

Ketogenic recipes: the menus of the week

Monday

Lunch

  • 30 g of grated carrots, 1 tsp. tablespoon walnut oil
  • veal cutlet with cream: 120 g of veal, 50 g of mushrooms, 3 tbsp. fresh cream

Having dinner

  • tomatoes (50 g) in salad, 2 tbsp olive oil
  • prawns gratin: 200 g of prawns, 2 tbsp. tablespoons of fresh cream, 30 g of grated Emmental

Tuesday

Lunch

  • artichoke salad (50 g), sardines, olives, 2 tbsp. tablespoon olive oil
  • Italian gratin

Having dinner

  • cauliflower florets (50 g), 2 tbsp. mayonnaise
  • 2 casserole eggs: baked with 2 tbsp. fresh cream
  • 1 plain soy yogurt

Wednesday

Lunch

  • mackerel rillettes: 50 g of mixed mackerel, 1 tsp. rapeseed oil, lemon juice
  • 2 pan-fried lamb ribs + 50 g of vegetable curry: zucchini, broccoli, cauliflower, 1 tsp. tablespoon coconut oil, 1/4 tsp. teaspoon of curry
  • 1 square of chocolate with more than 85% cocoa

Having dinner

  • salmon (150 g) marinated in olive oil and lemon
  • tomatoes (50 g) confit with 2 tbsp. tablespoons of olive oil, 30 g of mozzarella

Thursday

Lunch

  • Endive salad (50 g) with walnuts and Roquefort (30 g), 2 tbsp. tablespoon walnut oil
  • roast chicken (1 leg) + green beans (50 g), a knob of butter, parsley

Having dinner

  • asparagus (50 g), 2 tbsp. tablespoon olive oil
  • cheese soufflé: 1 egg yolk, 2 tbsp. tablespoons of crème fraîche, 40 g of Comté cheese, 1 egg white until stiff

Friday

Lunch

  • almond and curry soup: 50 g of pumpkin, 25 g of almonds, 15 cl of coconut milk, curry, coriander • beef with sautéed vegetables
  • vanilla and currant panna cotta: 9 cl of whipping cream, 30 g of currants, 1/2 sheet of gelatin, 1 teaspoon. powdered sweetener, a few seeds extracted from a vanilla bean

Having dinner

  • 1 avocado, 1 tsp. rapeseed oil and lemon juice
  • 1 pan-fried pork chop (rapeseed oil)

Saturday

Lunch

Having dinner

  • dry sausage (5 slices)
  • mushrooms (50 g) in cream (2 tbsp. of heavy cream) parsley
  • 1 / 8th of Camembert (30 g)

Sunday

Lunch

  • tuna tartare: 50 g diced tuna, 1 minced shallot, 1 tsp. tablespoon rapeseed oil, 1 tsp. lemon juice
  • pan-fried steak (rapeseed oil) + 30 g of braised peas, 1 tsp. teaspoon butter, 2 salad leaves, 1/2 small onion
  • 30 g of Comté

Having dinner

  • 1 cucumber, 2 tbsp. fresh cream
  • chicken (1 fillet), 2 tbsp. rapeseed oil, paprika

Ketogenic breakfasts and snacks

A la carte breakfasts

  • Unsweetened coffee or tea
  • + YOUR CHOICE: 30 g of ketogenic bread (3 eggs, 75 g of ground almonds, 25 g of butter, 1 sachet of yeast) + 2 tbsp. teaspoon butter OR 1 handful of oilseeds (walnuts, pistachios, almonds) OR 2 eggs
  • + YOUR CHOICE: 1 square of dark chocolate with more than 85% cocoa OR 50 g of red fruits (strawberries, blueberries, blackcurrants ...)

A la carte snacks

  • 1 macadamia / coconut smoothie (12.5 cl of coconut milk, 50 g of macadamia nuts, 1 drop of banana flavoring)
  • 2 Brazilian truffle-style coconut balls
  • 1 part of strawberry whipped cream pie

Recommendations from nutrition experts

Sam Bellet

Dr Jean-Michel Lecerf: Head of the nutrition department at the Institut Pasteur de Lille

"Diets that provide more than 40% of energy intake as fat damage the arteries and can cause digestive problems. The ketogenic diet can never be followed long term without harming health."

Laurine Paumard


A gnès Mignonac
Dietician-nutritionist, founder of the table des enfants.com website

"The amount of fat used promotes an unpleasant feeling. The restriction on fruits and vegetables leads to a deprivation of micronutrients, which will be partially found in a food supplement. In total, this diet has too many prohibitions to be followed over the long term."

The reference book :

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