* The outcomes of this diet depend on the person's individual predispositions and cannot be guaranteed in every person. We advise you to consult your doctor before you start a diet programme.
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 3Step 1
Menu for women
Menu for men
Step 2
Menu for women
Menu for men
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)
Lunch
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?
Diet plan MEDIUM
MEDIUM diet plan menu Step 1 Step 2 Step 3Step 1
Menu for women
Menu for men
Step 2
Menu for women
Menu for men
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)
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?
Diet plan INTENSE
INTENSE diet plan menu Step 1 Step 2 Step 3Step 1
Menu for women
Menu for men
Step 2
Menu for women
Menu for men
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
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?
Menu after diet
Post-diet menuBreakfast
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
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.