Today I have a sample 5-day menu for you on a ketogenic diet with adaptation. Remember that in most cases a low-carb diet will bring great results. Keto adaptation is a process that everyone can go through differently. These are just my suggestions :) Keto diet menu plan for 5 days. Day 1 and day 2. Breakfast: Frittata with olives and cheddar cheese. Ingredients: 3 eggs, 20-30 g cheddar cheese, 20-30 g olives, A handful of spinach, Optionally bacon or chorizo. Preparation: Heat a pan and throw in a teaspoon of butter, clarified butter or coconut oil, mix the eggs with a fork in a bowl, seasoning with your favorite spices. Pour into a pan and fry on low heat for 10-15 minutes. After a few minutes, add olives, cheese or spinach. Snack: Bulletproof coffee (if you're hungry). Ingredients: 250 ml black coffee, 20 g butter or coconut oil, Cinnamon. Preparation: As in the movie. Lunch and dinner: Ground beef fried with Asian vegetables. 400 g ground beef (this was enough for two people, it can be enough for two days), 1 large red pepper, 1 small iceberg lettuce, 1 garlic clove, 1 whole onion, White sesame, Spinach, Spices: salt, pepper, a little sesame oil to taste (optional). Preparation: As in the movie. Day 3 and 4. Breakfast: Coconut porridge. Ingredients: 200 ml coconut milk, Coconut flakes (here adjust the amount of flakes to a decent thickness of porridge), 20 g peanut butter, 20 g dark chocolate (above 85% chocolate). Preparation: Pour coconut milk into a pot and boil, add coconut flakes and stir until they swell. Add a teaspoon of peanut butter and dark chocolate crumbles. Snack: Bulletproof coffee or keto bombs: Ingredients for keto bombs: 100 g peanut butter, 50 g coconut oil, A bit of erythritol. Preparation: Melt everything in a pot and pour into small molds or an ice cube tray and put in the freezer. Lunch and dinner: Chicken in a creamy curry sauce. 400 g chicken breast (I used two portions again) 1 small chilli pepper, 250 ml coconut milk, Curry spice, 1 whole red pepper, 1 piece of leek, 1 onion, 50 g parmesan. Preparation: Divide the chicken into 4 parts and fry in a pan. Remove the chicken from the pan and add the sliced ​​leek, onion and pepper. Fry the vegetables and add the coconut milk. Add the previously fried chicken breast, add the chilli pepper, season with curry powder, salt and pepper to taste and add a little parmesan. Leave everything on low heat for a few minutes. Day 5. Breakfast: Scrambled eggs with dried tomatoes and parmesan + bulletproof coffee. Ingredients: 3 eggs, 4-5 dried tomatoes, 50 g parmesan. Preparation: Just like regular scrambled eggs :) You can add a few pickled cucumbers or sauerkraut. Snack: Raffaello pudding. Recipe on my Instagram: aniakolasinska Dinner/dinner: Steak with green beans. 1 medium sirloin steak, 1 egg, 1 teaspoon butter, fresh or frozen green beans. Preparation: Put the steak in a pan and fry on both sides. Prepare a fried egg and serve with a teaspoon of butter on the steak :) In the meantime, cook the green beans and serve next to it :) Shopping list (obligatory): eggs, meat, coconut milk, butter, peanut butter, olives, spinach, coconut oil, coconut flakes, avocado, bacon or chorizo, pickles, cheddar cheese. ================================================= INSTAGRAM - / aniakolasinska COOPERATION - www.strefaprzemian.pl TRAINING PROGRAM - www.fittony.com