Keto diet: a weekly menu for your calories
A ready 7-day keto menu example + a builder that creates a personal plan for your weight, height and favourite foods. With calories, macros and a shopping list.
The keto (ketogenic) diet is an eating plan that sharply limits carbohydrates to 20–50 g per day, with 70–75% of calories from fat, 20–25% from protein and 5–10% from carbs. Within 2–7 days the body enters ketosis — a state where energy comes from fat instead of glucose. Below is a ready weekly menu and a personal keto plan builder.
Reviewed by a DOZA specialist
Nutrition · weight loss programs
A personal keto menu for your parameters
The builder calculates your calorie target and creates a 7-day keto menu: meals with macros, your favourite foods, a shopping list. The “Keto” style is pre-selected.
7-day keto menu: a ready example
A sample plan at ~1600 kcal/day: 4 meals, 20–40 g carbs/day. For personal calories use the builder above.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | 3-egg omelette with cheese and spinach | Grilled chicken thighs, avocado salad | Baked salmon with broccoli | Handful of walnuts |
| Tue | Fried eggs with bacon and avocado | Caesar salad without croutons, chicken | Pork chops, cauliflower | Hard cheese 40 g |
| Wed | Mushroom omelette with herbs | Tuna with olive oil, green salad | Beef steak with asparagus | Olives, almonds |
| Thu | Full-fat cottage cheese with nuts | Chicken in cream sauce, zucchini | Baked mackerel, salad | Boiled egg |
| Fri | Poached eggs with salmon | Shrimp and avocado salad | Chicken wings, celery sticks | Macadamia nuts |
| Sat | Almond-flour keto pancakes | Bunless burger with cheese | Baked trout, broccoli | Berries with sour cream |
| Sun | Feta and olive omelette | Broccoli cream soup | Duck breast, green salad | Cheese, nuts |
Portions and calories are adjusted to your target — the builder above does it automatically and adds gram amounts and a shopping list.
Keto macros: how much fat, protein and carbs
The classic ketogenic calorie split and example grams for a 1600 kcal/day menu.
| Nutrient | Calorie share | Grams (1600 kcal) |
|---|---|---|
| Fat | 70–75% | 125–135 g |
| Protein | 20–25% | 80–100 g |
| Carbs | 5–10% | 20–40 g |
Net carbs are counted: total minus fibre. Exceeding 50 g/day usually breaks ketosis.
What you can and cannot eat on keto
The diet is built on fat and protein; anything with sugar or starch is off the list.
✓ Allowed (diet basis)
- Meat and poultry: beef, pork, chicken, duck
- Fatty fish and seafood: salmon, mackerel, shrimp
- Eggs in any form
- Avocado, olive oil and butter
- Nuts and seeds: almonds, macadamia, chia
- Cheeses and full-fat dairy
- Green and cruciferous vegetables: spinach, broccoli, zucchini
- Berries in small amounts (raspberries, blueberries)
✕ Forbidden (breaks ketosis)
- Sugar, sweets, pastries
- Bread, grains, pasta, rice
- Potatoes and starchy vegetables
- Most fruits (bananas, grapes, apples)
- Sweet drinks, juices, smoothies
- Legumes: beans, lentils, chickpeas
- Honey, syrups, dates
- Beer and sweet cocktails
Who should not do keto
The ketogenic diet is not a universal tool. Talk to a doctor first if you have:
In the first 3–7 days “keto flu” is possible: fatigue, headache. Water, electrolytes (sodium, potassium, magnesium) and a gradual carb reduction help.
Honestly about keto
Keto only works with a calorie deficit
Ketosis lowers appetite, but without a calorie deficit the weight stays. The hardest part is keeping the regime for weeks. The DOZA program with GLP-1 controls appetite physiologically — no willpower battles.
