7-Day Keto Diet Menu Sample
Day 4 Recipe
Day 4
- Breakfast: Keto Energy Boosting Keto Smoothie
- Snack: 2 Tbsp. Sunbutter
- Lunch: Keto Turkey with Dandelion Greens and Chicory Salad
- Snack: Keto Cocoa Almond Fat Bombs
- Dinner: Keto Roasted Rosemary Beef Tenderloin
Keto Energy Boosting Keto Smoothie
PREP TIME 10mins & 🍽 Servings: 1
INGREDIENTS:
- 1 avocado diced
- 1 cup coconut milk
- 1/4 cup water
- 1/2 cup fresh baby spinach
- 1 cup fresh mint leaves chopped
- 1 tsp cinnamon ground
- 4–5 drops liquid Stevia optional
- Ice cubes if needed
INSTRUCTIONS
- Wash the mint leaves and spinach, halve and peel the avocado.
- Place all ingredients in your fast-speed blender.
- Blend until smooth.
- Serve in chilled glasses over ice (optional)
NUTRITION
- Calories: 288kcal
- Carbohydrates: 8.8g
- Protein: 4g
- Fat: 27g
Keto Turkey with Dandelion Greens and Chicory Salad
PREP TIME 15 mins & 🍽 Servings: 4
INGREDIENTS:
- 1 turkey breast cooked
- 10 oz dandelion greens trimmed and thinly sliced
- 10 oz chicory greens
- 1/4 cup garlic-infused olive oil
- 3 Tbsp fresh lemon juice about 2 lemons
- Kosher salt and freshly ground black pepper to taste
INSTRUCTIONS
- Soak briefly dandelion greens in cool water, drain, and place in a salad bowl.
- Rinse chicory with fresh water and pat dry on paper towels; place in a salad bowl.
- Add chopped turkey breast to a salad bowl. Season it with salt and stir.
- Whisk the olive oil and lemon juice in a small bowl.
- Pour the olive oil dressing over the salad. Toss to combine well and serve.
NUTRITION
- Calories: 273kcal
- Carbohydrates: 7g
- Protein: 27g
- Fat: 15g
Keto Cocoa Almond Fat Bombs

PREP TIME 10 mins & 🍽 Servings: 8
INGREDIENTS:
- 1 cup coconut oil melted
- 1 cup almond butter
- 3 Tbsp cocoa powder unsweetened
- 1/4 cup stevia sweetener or to taste
- 1 tsp almond extract
INSTRUCTIONS:
- Melt the coconut oil and almond butter in a saucepan over medium-low heat.
- Add the cocoa powder and Stevia; stir well.
- Remove the mixture from heat and pour almond extract; stir.
- Divide almond mixture into silicone candy molds.
- Freeze or refrigerate for several hours, preferably overnight.
- Remove from molds and serve.
- Keep refrigerated.
NUTRITION:
- Calories: 219kcal
- Carbohydrates: 4g
- Protein: 4g
- Fat: 23g
Keto Roasted Rosemary Beef Tenderloin
PREP TIME 1 hour 15 mins & 🍽 Servings: 8
INGREDIENTS:
- 2 Tbsp lard or ghee
- 3 1/2 lbs beef tenderloin roast
- 1 Tbsp yellow mustard
- 6 fresh rosemary sprigs
- 1 tsp sage leaves chopped
- 1 tsp caraway seeds
- Kosher salt and freshly ground pepper to taste
INSTRUCTIONS:
- Preheat oven to 350°F/17Grease the baking pan with lard; set aside.
- Coat the pork with salt, pepper, mustard, rosemary sprigs, sage, and caraway seeds from all sides of the roast.
- Place the roast in a prepared baking pan.
- Place in oven and bake uncovered for 40–50 minutes.
- Cover meat with aluminum foil and let stand for about 15 minutes.
- Transfer beef to a cutting board and let cool for 15 minutes.
- Before slicing, discard rosemary springs. Serve.
NUTRITION:
- Calories: 509kcal
- Carbohydrates: 0.5g
- Protein: 36g
- Fat: 46g
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