5 day Ketogenic Meal Plan


  • 2-3 cups/handfuls of vegetables per meal.  Check your recommended food list.
  • 1 portion of protein palm of hand or 100gms
  • 1 portion of oil


  1. 2 Egg omelette with spinach, mushroom & capsicum.
  2. Keto Muffin with bacon and zucchini.
  3. Seed bread/Protein bread (low carbohydrate) with avocado & goats cheese
  4. Sauteed vegetables with tomato, onion, zucchini 2 poached eggs
  5. Protein smoothie with 1-2 scoops protein powder (equivalent 2ogms protein), 1 handful blueberries & 1 tbsn coconut yoghurt in water or low carbohydrate soy or coconut milk



  1. Mixed salad  with lettuce, spinach, cucumber & tomato & chopped chicken (100gms) & 1tbspn oil dressing.
  2. Spinach, rocket and pumpkin salad with goats cheese and pine nuts
  3. Vegetable broth with mixed chopped vegetables (onion, capsicum, green beans & carrot) with tofu
  4. Cajun chicken salad with avocado, lettuce, cucumber & tomato
  5. Beef stir fry with snow peas, carrot, leek, buk choy & water chestnuts



  1. Beef  & vegetable bolognese with passata, onion, garlic, parsley, zuchini, mushrooms served with roasted cauliflower. Add 1 tbsn of olive oil
  2. Corned Beef (1oogm) with roasted pumpkin, onion, zucchini & cauliflower
  3. Roasted salmon with asparagus, spinach, leeks & snow peas
  4. Chicken & vegetable (capsicum, onion & mushroom) cacciatore with zucchini noodles
  5. Coconut Lamb Curry


  1. 8-10 Almonds or Brazil nuts
  2. Protein bar equivalent to 10gms of protein
  3. half serve protein smoothie
  4. Protein Carrot Cake
  5. Fat bombs


For more information contact Cindi for an appointment.

For more information about the Ketogenic Diet Programs

Contact Cindi