7-Day Keto Diet Menu Sample
Day 1 Recipe
Day 1
- Breakfast: Keto Over Easy Egg Salad
- Snack: Handful of cashews
- Lunch: Keto Spicy Chicken Sauté Tossed With Avocado
- Snack: Hard-boiled egg
- Dinner: Keto Mini Zucchini Avocado Burgers
Keto Over-Easy Egg Salad
PREP TIME10 mins, COOK TIME15 mins & 🍽 Servings: 1
INGREDIENTS
- 4 eggs
- 2 Tbsp. coconut oil to cook with
- 4 oz deli ham diced (about 4 slices)
- 3 romaine lettuces chopped
- 1 avocado diced
- 2 Tablespoons olive oil
- 1 Tablespoon lemon juice
- Salt and pepper to taste
- 1/2 small tomato chopped
INSTRUCTIONS
- Put together the salad by tossing the diced deli ham, chopped romaine lettuce, tomato, and avocado with olive oil and lemon juice.
- Add 2 tablespoons of coconut oil to a frying pan on medium heat.
- Crack eggs carefully into the frying pan.
- Place a lid over the frying pan and cook for 2 minutes.
- Flip the eggs when the egg white is almost completely solid and keep the lid off.
- Cook for 10 more seconds and remove the eggs from the pan immediately. Place the eggs on top of the salad. Add salt and pepper to taste
NUTRITION
- Calories: 575kcal
- Carbohydrates: 3g
- Protein: 26g
- Fat: 50g
Keto Spicy Chicken Sauté Tossed With Avocado

PREP TIME10 mins, COOK TIME15 mins & 🍽 Servings: 2
INGREDIENTS
- 2 1/4 lb. chicken breasts diced
- 2 Tablespoons garlic powder
- 1 Tablespoon onion powder
- 1 teaspoon chili powder
- 2 teaspoons salt
- Dash of black pepper
- 1 avocado diced
- 1/2 green pepper sliced
- 2 Tablespoons olive oil
- 1 teaspoon mustard
- Salt and pepper to taste
- Coconut oil to cook chicken in
- 1/2 red bell pepper sliced
- 1 tsp. paprika
INSTRUCTIONS
- Mix the spices together (garlic powder, onion powder, chili powder, salt, and pepper).
- Add the diced chicken breast pieces to the spices and rub spices into chicken pieces.
- Sauté the spice-rubbed chicken pieces in 1 tablespoon of coconut oil on medium heat.
- When the chicken is cooked, place them on a plate to cool for 10 minutes.
- Then, place the chicken pieces along with the diced avocado and peppers into a bowl and gently toss with olive oil, mustard, and salt and pepper to taste.
NUTRITION
- Calories: 575kcal
- Carbohydrates: 4g
- Protein: 44g
- Fat: 40g
Keto Mini Zucchini Avocado Burgers
PREP TIME10 mins, COOK TIME15 mins & 🍽 Servings: 2
INGREDIENTS
- 1 large zucchini chopped into 1/2-inch thick slices (around 14–16 slices)
- 1/2 lb ground beef
- 1 small avocado mashed
- 2 Tablespoons olive or coconut oil for greasing baking tray
- 1 teaspoon salt
- 1 Tablespoon mayo
- 1 Tablespoon mustard
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp black pepper
INSTRUCTIONS
- Preheat oven to 400 F (200 C).
- Grease a baking tray with coconut oil.
- Place the zucchini slices on the baking tray. And place salt and pepper.
- Add ground beef to a small mixing bowl and add seasonings. Form small balls from the ground beef and press into patties — around 7 or 8 patties — and place on the baking tray.
- Place the baking tray into the oven and bake for 15 minutes. Alternatively, instead of baking them, you can grill the zucchini and beef patties or pan-fry them in some olive or avocado oil.
- Put the mini burgers together by placing the burger patty in between 2 zucchini slices and adding the avocado, mayo, and mustard to the patty.
NUTRITION
- Calories: 370kcal
- Carbohydrates: 3g
- Protein: 23g
- Fat: 30g
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