Eighteen meals to get started, from breakfast to dinner: enough to eat keto without counting everything, and the figures to understand it.
Under 20 to 30 g of net carbs a day, the keto limit, three of these meals fit within it. Each meal opens in the calculator, to change the amounts or fit it to your hunger.
Whey-collagen shake and Comté
100 ml of coconut milk, 1 scoop of whey (15 g) and 1 scoop of collagen (10 g) in a shaker, 30 g of Comté on the side
Open in the calculator ›Smoked salmon, soft-boiled eggs and avocado
3 slices of smoked salmon, 2 soft-boiled eggs, ½ avocado
Open in the calculator ›Skyr, avocado and ham
150 g of skyr, 1 avocado, 60 g of cooked ham, a drizzle of olive oil, 1 spoonful of sesame
Open in the calculator ›Greek yogurt, whey and hazelnut butter
170 g of Greek yogurt with 20 g of whey, 15 g of hazelnut butter, 10 g of hazelnuts
Open in the calculator ›Cottage cheese, walnuts and chia
200 g of cottage cheese, 20 g of walnuts, 10 g of chia seeds
Open in the calculator ›Tomato-mozzarella, hard-boiled egg
200 g of mozzarella, 2 tomatoes, 1 hard-boiled egg, 1 spoonful of olive oil
Open in the calculator ›Cold plate of eggs and Comté
2 hard-boiled eggs, 40 g of Comté, raw cauliflower and cucumber, 1 spoonful of olive oil
Open in the calculator ›Savory skyr bowl
150 g of skyr, 40 g of Comté, raw mushrooms and cucumber, 10 g of chia seeds, 1 spoonful of olive oil
Open in the calculator ›Scrambled eggs, spinach and feta
3 eggs scrambled in butter, 150 g of spinach, 60 g of feta
Open in the calculator ›Pork chop and zucchini
200 g of pork chop, 250 g of zucchini, 1 spoonful of olive oil
Open in the calculator ›Rib steak, green beans in butter
200 g of rib steak, 150 g of green beans, 10 g of butter
Open in the calculator ›Lamb chops and broccoli
200 g of lamb chops, 150 g of broccoli, 1 spoonful of olive oil
Open in the calculator ›Plate of cured ham, avocado and Comté
80 g of cured ham, 1 avocado, 30 g of Comté, 1 tomato, a drizzle of olive oil
Open in the calculator ›Raw salmon, avocado and cucumber
180 g of raw salmon, 1 small avocado, cucumber, a drizzle of olive oil
Open in the calculator ›Sardines, tomato and hard-boiled egg
1 can of sardines in oil, 1 large tomato, 1 hard-boiled egg
Open in the calculator ›Tuna, egg and green beans, niçoise style
120 g of tuna in water, 1 hard-boiled egg, green beans, tomato, a few black olives, 1 spoonful of olive oil
Open in the calculator ›Three meals from this page, one after the other. The link opens the whole day in the calculator, the three meals at once, to adjust afterwards.
Classic day
A shake on waking, raw salmon at midday, lamb in the evening.
Whey-collagen shake and Comté · Raw salmon, avocado and cucumber · Lamb chops and broccoli
Vegetarian day
No meat, no fish: eggs, dairy and cheese carry the protein.
Greek yogurt, whey and hazelnut butter · Tomato-mozzarella, hard-boiled egg · Scrambled eggs, spinach and feta
Fish day
Three oily-fish meals: a week of omega-3 in one day.
Smoked salmon, soft-boiled eggs and avocado · Raw salmon, avocado and cucumber · Tuna, egg and green beans, niçoise style
A protein, a vegetable, a fat. Each meal starts from a protein source (eggs, meat, fish, cheese, skyr), adds a low-carb vegetable and a fat that keeps you full: olive oil, butter, avocado, nuts.
25 to 45 g of protein per meal. That is what keeps you full and maintains muscle, see Protein, how much. A vegetarian meal quickly falls short: two more eggs or a skyr are enough to bring it back up.
Under 12 g of net carbs. No bread, pasta, rice or sugar: vegetables and plain dairy bring the little that remains.
The amounts are a starting point. Add fat if you are hungry, cut it back if you are trying to lose weight: the protein stays.
Values computed from the site's food data: the ANSES CIQUAL table and USDA FoodData Central; whey and collagen, Nutripure labels.