Keto Menu Generator

Get a ready keto menu for a day or a week - low-carb meals with an estimated calorie count.

What the keto diet is, in simple terms

The keto diet keeps carbohydrates very low - usually under 20-50 g a day - so the body switches to burning fat and producing ketones for fuel. The generator above builds a ready keto menu for a day or a week from low-carb meals with an estimated calorie count.

What you can and cannot eat on keto

Eat freely

meat, fish, eggs, cheese, butter and olive oil, avocado, nuts, green vegetables (broccoli, spinach, courgette, salad), berries in small amounts

Avoid

sugar, bread, pasta, rice, potatoes, cereals, most fruit, legumes, sweet drinks, most processed food

The core of the plate is meat, fish, eggs, cheese, oils, avocado, nuts and green vegetables. Off the list are sugar, bread, cereals, potatoes, most fruit and legumes; berries and nuts stay in small amounts.

Keto menu for a day and a week

The menus above are examples - swap any meal for another from the allowed list, keep carbs within your daily limit and calories to your goal. A sample day: a cheese omelette for breakfast, chicken with broccoli for lunch, fish with asparagus for dinner and a handful of nuts as a snack.

Starting keto without the "keto flu"

In the first days you may feel a "keto flu" - weakness and headache as the body adapts and loses water with electrolytes. Enough fluids, salt and magnesium help. Ease in by cutting carbs over a few days rather than in one.

Benefits and results

Meta-analyses report benefits of the keto diet for weight loss, blood sugar control and the lipid profile in people who are overweight [1]. As a medical protocol, the very-low-calorie ketogenic diet (VLCKD) is used for obesity under clinical guidelines [2].

Risks and caveats

The link between keto and cardiovascular risk stays debated: some reviews explore potential benefits for prevention, others warn about risks from the high fat content [3][4]. Keto is not suitable for type 1 diabetes without supervision, and during pregnancy or with chronic conditions it needs a doctor's oversight.

Frequently asked questions

What is the keto diet in simple terms?

An eating pattern very low in carbohydrates (usually under 20-50 g a day) that shifts the body to burning fat for fuel.

What can you eat on keto?

Meat, fish, eggs, cheese, butter and olive oil, avocado, nuts and green vegetables.

What is not allowed on keto?

Sugar, bread, pasta, rice, potatoes, cereals, most fruit, legumes and sweet drinks.

How many carbs a day on keto?

Usually under 20-50 g a day, which is enough to keep the body in ketosis.

Who should not do keto?

Not for type 1 diabetes without supervision; during pregnancy or with chronic conditions it needs a doctor.

Sources

  1. Ketogenic Diet Benefits to Weight Loss, Glycemic Control, and Lipid Profiles. Int J Environ Res Public Health, 2022. PubMed
  2. European Guidelines for Obesity Management with a Very Low-Calorie Ketogenic Diet. Obes Facts, 2021. PubMed
  3. The Ketogenic Diet and Cardiovascular Diseases. Nutrients, 2023. PubMed
  4. Ketogenic diet and cardiovascular risk - state of the art review. Curr Probl Cardiol, 2024. PubMed

This generator is informational and does not replace medical advice. Keto is not suitable for type 1 diabetes without supervision, and should be discussed with a clinician during pregnancy or with chronic conditions.