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Sample dishes

Sample menus

Don’t leave planning your meals until the last minute. Make sure you always have a clear plan of what you are going to eat because, as we all know, “luck favours those who are prepared”. This is particularly true for those trying to lose weight.

Make sure you always have the right food or KetoDiet meals at hand. This will help you resist the temptations of fast food snacks when your next meal is due.

Let’s have a look at what your menu for one day across the three steps of a diet plan could look like. Below you’ll find some sample menus we have prepared for you. Just bear in mind that these are only suggestions. The range of different combinations is far greater, so use this just for your inspiration.

What your sample menu will be like in the case of:

Diet plan BASIC

BASIC diet plan menu Step 1 Step 2 Step 3

Step 1

Step 2

Step 3

 
Menu for women
Menu for men
Breakfast
Protein pancake + avocado nutella made from ½ avocado and 1 tablespoon of Dutch-processed cocoa, sweetened with chicory syrup + 100 g of raspberries
250 g curd cheese flavoured with a strawberry flavouring tablet + 2 tablespoons of chia seeds + 100 g fresh strawberries
Snack
150 g natural Greek yoghurt, 100 g blueberries, 50 g mixed nuts
JERKY (1 packet) + 1 kohlrabi (150 g)
Snack
200 g Greek salad (tomato, cucumber, pepper, 80 g Greek style cheese, 2 tablespoons of olive oil, wine vinegar)
Dinner
Protein omelette prepared using 1 tablespoon of olive oil, with grilled aubergine, pepper and mushrooms

Permitted types of vegetables (up to 500 g), selected types of fruit and healthy fats can be consumed at any time of the day. You can combine the individual meals as you wish. Why not take some inspiration from our sample menus? Just be careful when it comes to the protein bars, protein mash and tomato soup - you should have only one of these meals in a single day as they contain more carbohydrates than the other KetoDiet meals.

Diet plan MEDIUM

MEDIUM diet plan menu Step 1 Step 2 Step 3

Step 1

Step 2

Step 3

 
Menu for women
Menu for men
Breakfast
Protein pudding + 100 g forest fruit + 50 g mixed nuts
Egg omelette from 3 eggs, olive oil, 2 tomatoes, ½ avocado
Snack
150 g tofu (natural) – sautéed in olive oil with herbs, tomato salad with balsamic vinegar and olive oil
Protein mash, 100 g raspberries, handful of walnuts (50 g)
Lunch
Protein pasta with mushrooms and leek
Snack
100 g mozzarella, lamb’s lettuce salad
Protein crisps, radishes
Dinner

Permitted types of vegetables (up to 500 g), selected types of fruit and healthy fats can be consumed at any time of the day. You can combine the individual meals as you wish. Why not take some inspiration from our sample menus? Just be careful when it comes to the protein bars, protein mash and tomato soup - you should have only one of these meals in a single day as they contain more carbohydrates than the other KetoDiet meals. Ideally, you should have them on the days when you do some exercise.

Diet plan INTENSE

INTENSE diet plan menu Step 1 Step 2 Step 3

Step 1

Step 2

Step 3

 
Menu for women
Menu for men
Breakfast
Protein croissant (2 pcs) with butter (2 tablespoons), 100 g grapes
Protein pudding + 50 g coconut, 100 g strawberries, blueberries or raspberries
Snack
Cottage cheese, 200 g cherry tomatoes, fresh basil
125 g mozzarella, 200 g cherry tomatoes, 1 tablespoon of olive oil, fresh basil
Lunch
Protein omelette with spring onions and avocado, prepared using 1 tablespoon of olive oil, 200 g grilled courgette
Snack
Protein drink + 1 nectarine
Dinner
Vegetable salad with Adler’s proteiner (175 g) that has been cut into cubes and sautéed in 2 tablespoons of olive oil + herbs and balsamic vinegar
Vegetable salad (tomato, cucumber, pepper, celery) with a Greek yoghurt and fresh herb dressing

Permitted types of vegetables (up to 500 g), selected types of fruit and healthy fats can be consumed at any time of the day. You can combine the individual meals as you wish. Why not take some inspiration from our sample menus? Just be careful when it comes to the protein bars, protein mash and tomato soup - you should have only one of these meals in a single day as they contain more carbohydrates than the other KetoDiet meals. Ideally, you should have them on the days when you do some exercise.

Menu after diet

Post-diet menu
 
 
Breakfast
1 slice of rye bread (50 g), 1 portion of cream cheese (80 g), 100 g mixed vegetables (cucumber, cherry tomatoes, iceberg lettuce, etc.)
Snack
1 tub of Greek style yoghurt (150 g), 100 g mixed fruit (strawberries, blueberries, raspberries), a handful of mixed nuts (50 g)
Lunch
1 salmon fillet in olive oil (100 g), spinach puree with onions, cream and garlic (100 g), boiled potatoes in jackets (100 g)
Snack
1 pot of cottage cheese, a handful of mixed nuts (50 g)
Dinner
Egg omelette (frittata) prepared using 2 eggs, courgette, pepper, mushrooms and 2 tablespoons of olive oil

It will come in handy

  • To find out how to prepare the meals with the green ikona-recept.jpg symbol please go to our Recipe section.
  • What types of vegetables, fruit and healthy fats can I have whilst following my diet plan? For the lists of permitted foods, all nicely laid out, please go to What I will be eating.

Plans for diet plan basic

Plans for women

First step

Breakfast
  • KetoDiet protein drink with raspberry flavor
Dinner
  • Protein plate with garlic flavor

Snack

Second step

Morning snack
  • KetoDiet protein drink with cookie flavor
Lunch
  • Burgers with coriander and cauliflower puree
Afternoon snack
  • KetoDiet protein drink with chocolate flavor

Snack

Third step

Morning snack
  • 200 g cheese cottage, grilled tomatoes
Afternoon snack
  • 100 g of ham, chopped salad
Dinner
  • KetoDiet Protein Beverage with Almond Flavor

Snack

Plans for men

First step

Morning snack
  • KetoDiet protein drink with vanilla flavor
Afternoon snack
  • KetoDiet protein drink with banana flavor

Snack

Second step

Breakfast
  • KetoDiet protein drink with coconut flavor
Lunch
  • 180 g of grilled salmon fillet, broccoli puree
Afternoon snack
  • KetoDiet protein drink with strawberry flavor

Snack

Third step

Breakfast
  • Scrambled eggs (2 eggs), tomato, cucumber
Morning snack
  • KetoDiet protein bars (2 pcs)
Afternoon snack
  • KetoDiet protein drink with chocolate flavor

Dinner

Snack

Plans for diet plan medium

Plans for women

First step

Morning snack
  • KetoDiet protein drink with cappuccino flavor
Afternoon snack
  • Protein plate with garlic flavor
Dinner
  • KetoDiet protein drink with banana flavor

Snack

Second step

Afternoon snack
  • 100 g of cheese, tomato salad
Dinner
  • KetoDiet protein drink with raspberry flavor

Snack

Third step

Breakfast
Afternoon snack
  • KetoDiet protein drink with caramel flavor
Dinner
  • Salad with tomatoes and basil

Snack

Plans for men

First step

Morning snack
  • KetoDiet protein sticks 2 pcs
Afternoon snack
  • KetoDiet protein drink with cookie flavor

Snack

Second step

Morning snack
  • KetoDiet protein drink with pear flavor

Snack

Third step

Breakfast
  • KetoDiet protein drink with pineapple flavor
Morning snack
  • 150 g of Greek white yoghurt, salad cucumber
Lunch
  • Chicken carrots in bacon
Afternoon snack
  • 100 g of cheese, tomato salad

Snack

Plans for diet plan intense

Plans for women

First step

Morning snack
  • KetoDiet protein sticks 2 pcs
Afternoon snack
  • KetoDiet protein drink with a pomegranate flavor

Snack

Second step

Morning snack
  • KetoDiet protein drink with pineapple flavor
Afternoon snack
  • KetoDiet protein drink with pear flavor

Snack

Third step

Breakfast
  • Half-fat curd with walnuts
Morning snack
  • KetoDiet protein sticks 2 pcs

Lunch

Afternoon snack
  • KetoDiet protein drink with vanilla flavor
Dinner
  • Chicken sticks with fresh vegetables

Snack

Plans for men

First step

Morning snack
  • KetoDiet protein drink with cherry flavor
Afternoon snack
  • KetoDiet protein drink with vanilla flavor

Snack

Second step

Breakfast
  • KetoDiet protein drink with banana flavor
Morning snack
  • KetoDiet protein sticks 2 pcs
Afternoon snack
  • Crab salad with yoghurt

Snack

Third step

Morning snack
  • 40 g ham, 1 cooked egg, vegetable salad
Lunch
  • 150 g of beef steak, beans with garlic
Afternoon snack
  • Tomato salad with mozzarella 100 g

Snack

You can consume the suggested vegetables at any time of the day up to 500 g / day. The proposed diet for each step is only illustrative and not obligatory. We just want to show you that you can freely mix your meals during the day. KetoDiet protein bars and breakfast mash are not suitable for the first step of the BASIC diet plan.

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