July 10, 2019

A Week of Keto: Day 3

Haiiii and welcome to day 3 of my 7 Day Keto Sample Menu! If you’re feeling particularly sh!tty today I recommend starting to take some electrolytes to help with the ‘Keto Flu’ symptoms. For those of you who don’t know, keto flu is a sign that your body is entering ketosis and that it is getting rid of all the stores of glycogen! You feel very lethargic and almost as if you have a cold. I also get insane leg cramps 😯To combat this, I recommend you take some electrolytes which will make you feel all better. This one is especially good as it tastes like lemonade and helps with leg cramps! You can find it on Amazon.

Below is Day 3 of my Sample Keto Menu for beginners and remember it is based on a 1,600 calorie diet plan.

Shopping List 🥩

  • ✔Cream
  • ✔Eggs
  • ✔Bacon
  • ✔Eggs
  • ✔Leftover Cauliflower Bake
  • ✔Broccoli 
  • ✔Rotisserie Chicken
  • ✔Cheddar
  • ✔Cocoa Powder

Day 3 🍳

Breakfast- 351 cals, 29g fat, 4g carbs, 19g protein

Keeping it simple but still keto approved 🥓☕️Obviously omit the sweetener or use coconut/almond milk etc and adjust the macros!

  • Black Coffee
  • 2 tbsp of heavy whipping cream
  • 2 tbsp of sugar-free syrup
  • 2 scrambled eggs
  • 2 pieces of bacon


Lunch- 395 cals, 25g fat, 8g carb, 31g protein

Loaded Cauliflower


Lunch is yesterdays Loaded Cauliflower Bake. This keeps things simple and means you are more likely to stay on track. Tupperware is great for portioning  meals once you have your food cooked. Then all you need to do is store it in the fridge or freeze it until you need it!


Dinner- 574 cals, 44g fat, 5g carb, 39g protein

Feel free to choose another low carb veggie if you’d like, but I think steamed broccoli with melted butter and cheddar cheese is just perfect 😍

  • 3 oz of rotisserie chicken
  • 1 cup of steamed broccoli
  • 2 tbsp of salted butter
  • 2 oz of cheddar


Snack- 170 cals, 13g fat, 4g carb, 8g protein

Keto Molten Mug Cake

This Keto Molten Mug Cake (recipe here) is al kinds of deliciousness and is ready in a jiffy!


Day 3 totals 

1490 cals, 111g fat, 21g carbs, 97g protein

Check out day 4 tomorrow and thanks for reading!

Natasha 🐱