The ( + A Beginner’s Guide ) KETO DIET PLAN FOR BEGINNERS

You’ve probably heard about the low-carb, high-fat diet that’s so popular among actors and models, and with good reason: low-carb diets offer proper nourishment with whole foods while keeping your body burning fat for fuel. This is a great way to be, as it makes fat loss largely effortless! But where does this “ketogenic” word fit into the picture?

Well, ketogenic comes from the word “ketosis“, which is a state in which your body breaks down fat molecules into ketones to provide energy. This state is achieved through very low carbohydrate intake and higher than normal fat intake. The “normal” state of the body’s metabolism is called “glycolysis”, where carbs are burnt for energy. The long and short is that when your body is in carb-burning mode, it will use all available carbs for energy before it touches stored fat. In ketosis, your body is primed to burn fat, and this is great news for anyone trying to get trim and slim.

Benefits of Ketosis

By cutting carb intake significantly, we can drastically reduce insulin resistance, the precursor to type 2 diabetes. In addition, low-carb diets, along with exercise, can be very effective at helping alleviate the symptoms and progression of type 2 diabetes. Beyond that, ketosis itself is appetite-suppressing, meaning your hunger will naturally check itself, increasing your caloric deficit and making you lose fat even faster.

Getting Started

Ketosis takes some time to get into – about two weeks of low-carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as “keto flu“. Proper electrolyte intake will correct most of these issues. In addition, the “diet” aspect of this ketogenic diet plan – that is, the caloric restriction – shouldn’t be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended.

The meal plan is designed to ensure you get three balanced, healthy meals a day that addresses fiber, satiation, and adequate protein intake. The greatest part of a ketogenic diet is the fact that it spares muscle loss, whereas a carb-based diet doesn’t. Weight lost in a high-carb, calorie-restricted diet will often come both from muscle and fat, whereas with keto, you can burn fat without sacrificing muscle. This is referred to often as “body recomposition” and leaves you with a much more preferred physique after weight loss.

Additional Points of Interest

Ketogenic diets often create a significant loss of water during the first phases. This is because carbs are converted to glycogen in your body, which is stored in water within the muscles and liver. As you deplete stored glycogen, your body flushes this water out. This is a huge part of the initial weight loss during the first few weeks of ketosis. While the rapid fat loss does occur at first, a lot of water weight is often dropped as well, but this is a great encouragement as it often results in both weight loss and less bloating, allowing clothes to fit better.

  • Meat: Beef, goat, lamb, turkey, pork, veal, chicken.
  • Fish: Salmon, trout, catfish, sardines, tuna, haddock, and many others.
  • Fruits: Strawberries, blueberries, raspberries, avocado.
  • Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers, and many others.
  • Nuts and Seeds: Almonds, walnuts, sunflower, pumpkin, sesame, etc.
  • Dairy Products: Cheese, Greek yogurt, sour cream, heavy cream.
  • Fats and Oils: Peanut Butte, flaxseed oil, butter, sesame oil, olive oil, and almond oil. ( If you want to see more ketogenic diet foods, read this: The Ultimate List of Foods to Eat on a Ketogenic Diet

Foods to Avoid on a Ketogenic Diet

  • Grains: Grains: Wheat, oats, corn, barley, and rye. Includes bread and pasta.
  • Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin, etc.
  • Processed Foods: If it contains carrageenan, don’t eat it.
  • “Low-fat” products: Atkins products, drinks, gluten, diet soda, etc.

7-Day Ketogenic Diet Meal Plan And Menu

So you have found the ketogenic diet, have figured out your macros and you are itching to get started. Here is a ketogenic diet meal plan for one week. If you are just getting situated use this basic plan to help get going.


I just started MONTH five of a ketogenic diet(45 lbs lost). I’m by no means an expert. I am now 46 years old and I have spent my entire life trying to lose weight. Ironically I have also spent years learning about nutrition and exercise. Figuring out macronutrients just comes naturally to me as I have done it so much over my life. By following a keto diet this is the first time I have seen any real success in losing unwanted pounds. This is despite years of working out and being active.

I have had a very successful go of it so far, and I feel that a lot of you who are trying to get started with a ketogenic diet may get overwhelmed and confused with all of the numbers and information that is coming at you. Hence this ketogenic diet meal plan. It is what I am doing to keep things simple. I am a guy. I need simple.

For me, I think that success with a keto diet is found with having some base meals and adding some variety later on if needed. Hell, I eat the same thing pretty much every day. Not too exciting but losing 45 pounds in 4 months IS exciting, so I am sticking with it. If it isn’t broken, don’t fix it.


The daily meals will be bacon and eggs, chicken with vegetables, and beef with vegetables. These are base meals and will provide good macros for some people. For others who need more food(fat), you can just add a keto-friendly snack or 2 to get your macros up to where they need to be. This is what I need to do.

  • A dozen eggs.
  • A package of bacon.
  • Butter. (real butter)
  • A pack of boneless SKIN ON chicken thighs
  • 1 onion.
  • 1 bell pepper (Green, red, yellow, that’s your choice.)
  • Two bulbs of garlic. (Optional, but very heart healthy.)
  • A big bag of mixed frozen vegetables, at least 12 cups worth. If you are not sure what to get, just pick something else that’s keto friendly like frozen broccoli.)
  •  a bag of almonds, and a jar of almond butter (very expensive – the cheapest I can find is 10$ for 750g at Costco).
  • A package of beef. You want to find some kind of beef that you can imagine cutting/dividing into 6 equal portions of about 5.5 ounces each(a bit bigger than a deck of cards.)


I am not much for cooking but I am doing better. A ketogenic diet meal plan does work better when you have food ready to go. It takes the guesswork out and we need to keep this as simple as possible in order to have success.

  • Put the 12 thighs into the oven with all the cloves from a bulb of garlic. You should separate the cloves, but you don’t need to skin them. The heat from the oven will do that nicely, and you can peel them when you eat them.
  • While the thighs are cooking, hard boil the eggs. Then set them aside to cool.
  • Take a skillet, put some butter in it, and then fry up the bacon. (Note: Some might argue that butter isn’t needed. In my experience, you can either grease up that pan somehow, or your first strips of bacon will come out burnt.)
  • Dice up half the onion, and save the other half for next week.
  • Cut up the pepper
  • You might need to take the chicken out at this point. If it’s done, pull it out, and let it cool.
  • In the skillet (I love to use the bacon grease as a base) sauté the pepper and half onion, and another bulb’s worth of garlic cloves. (leave the skin on, just like before.)
  • Add the beef and brown it.


  • Wash/rinse out 12 containers.
  • In 6 of them, put 2 chicken thighs each. Share the garlic between them, and evenly divide the fat juice.
  • In the other 6 evenly spoon out the beef/pepper/onion mix.
  • Take the veggie blend, and evenly pour it across the 12 containers, right on top of the meat.
  • Put them all in your fridge. If you have minimal fridge space you could just put some in there, and then rest in your freezer. Just pull another out when you pull from the fridge.
  • Pull out six plastic bags and put 2 hard-boiled eggs in each.
  • Evenly divide your remaining bacon by 6.
  • Now brown bag it, and put it in your fridge.


Right now you have 6 day’s worth of meals in your fridge

  • 6 bags with 2 hard-boiled eggs and bacon
  • 6 containers of thighs/veggies
  • 6 containers of Beef/Veggies

Okay, so this is only 6 days. Make extra for day 7 OR you can try to get creative and plan your own meals. Ruled. I have some awesome keto recipes if you are feeling brave.

*I messed up. The macros of each “meal” above are too high in protein and too low in fat so reduce the amount of meat in each meal by about half AND add 1-2 tablespoons of olive oil to each meal(or some cheese). Please forgive me!!

For this base ketogenic meal plan I am going to use the following macronutrient profile that I helped someone set up for themselves:


  • Net carbs – 20g per day
  • Protein  – 80 g per day
  • Fat  – 130 g per day

Now divide each of those by 3(for 3 meals per day) and you get:

  • ≈7 net carbs per meal
  • ≈26 grams of protein per meal
  • ≈44 grams of fat per meal

Omg, so much math! If you halve the protein in each meal you will be pretty close to these totals PER MEAL! 

Personally, I need more protein and fat each day and so will some of you. So I add in some snacks, cheese, or keto fudge during the day to get my macros up where they need to be. I also drink homemade Bulletproof coffee which for me is:

  • 1 cup coffee
  • 1 tbsp coconut oil
  • 1 tsp butter
  • 1 tbsp full-fat coconut milk(in a can)

This adds about 25g of fat to my day.

If you got hungry on Day One between breakfast and lunch, or lunch and supper while you’re still at work eat more fat!

You may also want to consider adding these fat-boosting strategies:

  • Full fat cream, butter, coconut oil, and MCT oil in your coffee.
  • Put a tablespoon of mayonnaise on the chicken while it’s baking.
  • Top the vegetables with some cheese before reheating.


It’s also worth pointing out that you may want to consider taking a multivitamin with the ketogenic diet meal plan. It is very low on Vitamins B1, D, E, and K. Calcium, Magnesium, Manganese, and Potassium are also very low, but we need to manage those as part of our electrolyte strategy anyways on keto.

Do not omit essential electrolytes: Sodium (Na+), Chloride (Cl-), Potassium (K+), Magnesium (Mg++), Calcium (Ca++), Phosphate (HPO4–), Bicarbonate (HCO3-). Lack of electrolytes or more pointedly the body’s primary electrolyte sodium (aka Salt) is responsible for lethargy, brain fog, and keto flu symptoms on high fats diets.

You should be aiming for at least 8 cups of water a day. I have a 600ml bottle and I empty it at least 10 times a day. That is a lot of water and yes I am going to the bathroom a lot. Carbs hold water, so with minimal carbs, this will speed up the flushing of water. So even more bathroom breaks.


The “easiest” way to actually track your eating(and thus your macros)  for your ketogenic diet meal plan is to set up a free account with MyFitnessPal.

This app is both web-based and/or you can use it with your phone. I cannot stress the importance of tracking what you eat. Doing this has made all the difference in the world for me and is a huge part of my keto diet success.

Once you get your account set up you just enter the food you eat and the app calculates your total consumption for each macro and your total calories. There is also a “bar code scanner” as part of the app. You use your phone to “scan” the bar code of the food you are eating and it enters it into your daily eating plan. Genius!


I am proof that a ketogenic diet works. I also know that it can be confusing as hell trying to deal with all of the numbers and then figuring out what to eat. I am hoping that this 7-Day Ketogenic Diet Meal Plan will help you to stay calm(at least a little bit) and focused on your fat loss goals

Super Tasty Low Carb Chocolate Fudge Cake | 1g Net Carb


This Chocolate Fudge Cake is a lifesaver on the Keto Diet for chocoholics  & it is an absolute necessity on the keto diet.  It is not necessary that every dessert that is labeled keto actually tastes good but I am quite sure that if you will give this one a try, it will quickly become a favorite recipe of yours. Doesn’t that look drool-worthy?  And think, it’s keto, low carb, and sugar-free.

I use very low sugar cocoa powder that makes it super dark in color and amazingly fluffy. We have already shared super tasty and easy the ketogenic recipes of Keto Chocolate Flourless Cake & Low-carb Chocolate Zucchini CakeKeto NO BAKE CHOCOLATE CHEESECAKEKeto Espresso Chocolate Cheesecake Bars and this chocolate fudge cake is an amazing addition to that recipes. This is absolutely the best chocolate thing I’ve had on keto.

Furthermore, the frosting on top is very much like a fondant you find on those premade cakes at the grocery store. It is lovely with or without the frosting. I always verify first about the macros when I calculated them. Because this is one of the best desserts I’ve ever had and it has one 1g Net Carbper slice.

I would love to recommend this recipe to all Keto Diet/Low Carb Diet lovers.


| Cake |

  • 1/4 cup Almond Flour
  • 1/4 cup Coconut Flour
  • 1/4 cup Sweetener (Better to use Erythritol)
  • 1/3 cup Cocoa Powder
  • 1/2 tsp Baking/Bicarbonate of Soda
  • 1 tsp Baking Powder
  • 1/4 tsp Salt
  • 1/3 cup Coconut Oil, soft
  • 1 tsp Vanilla Extract/Sugar-Free Syrup
  • 2 Eggs
  • 2/3 cup (158ml) Water

| Frosting |

  • 1/2 cup Butter
  • 85g (3oz) Dark Chocolate, chopped, 75% or higher (I used Lindt 85%)
  • 1 tsp Vanilla Extract/Sugar-Free Syrup
  • 3 tbsp Sweetener


  • Preheat oven to 175C/350F.
  • CAKE: In a medium bowl, add almond flour, coconut flour, sweetener, cocoa powder, baking powder, baking soda, and salt. Mix well.
  • In a large bowl, mix coconut oil, eggs, vanilla, and water. Make sure to beat it well.
  • Slowly add your dry ingredients to your wet mixture and mix well.
  • Pour mixture into a well-greased square pan (about 8×8).
  • Bake for 20-25 minutes or until a toothpick inserted into the middle of the cake comes out clean.
  • Set cake aside and leave to cool.
  • FROSTING: In a microwave-safe bowl, melt your butter. Add chocolate and leave to melt (about 5 minutes).
  • Add sweetener and vanilla and stir well. Then place in the fridge until cooled. Once they are cooled, then mix with a whisk or fork to make it slightly fluffy.
  • When your cake has cooled, spread with the frosting. Cut into 16 and enjoy.

Nutritional Facts

Total Servings: 16

Nutritional values Per Slice: Calories: 230kcal | Fat: 22g | Protein: 4g | Net Carbs: 1g

Yield: 8 servings


  • 1 1/2 cups fine almond flour
  • 1/4 cup cocoa powder
  • 2 tbsp dutch cocoa or additional regular
  • 2 1/4 tsp baking powder
  • 1/2 tsp salt
  • 1/3 cup water or milk of choice
  • 3 eggs, including the vegan option listed earlier in the post
  • 1/3 cup granulated erythritol or regular sugar
  • 1 1/2 tsp pure vanilla extract


  • *For a double layer cake, simply double the recipe and bake in two 8-inch pans.
  • Preheat oven to 350 F. Grease an 8-inch pan, or line with parchment.
  • Stir all ingredients together very well, then spread into the pan.
  • If needed, use a second sheet of parchment to smooth down.
  • Bake 14 minutes on the center rack.
  • Let cool completely before frosting.

Nutrition Facts

(Based on 8 slices)

Calories: 130
Total Fat: 9g
Saturated Fat: 0.9g
Sodium: 175mg
Total Carb: 6g
Net Carbs: 2.7g
Dietary Fiber: 3.3g
Sugars: 0.2g
Protein: 6.9g
Weight Watchers Smart Points: 4 points per slice



6 eggs
4 tbsp melted butter
4 tbsp melted coconut oil
1/4 cup almond milk
1.5 tbsp vanilla extract
1/2 cup sugar substitute, granulated
2/3 cup coconut flour
1 tsp baking powder
1/2 tsp salt


  1. Preheat the oven to 375.
  2. Whisk together the eggs, butter, coconut oil, almond milk, vanilla extract, and sugar substitute.
  3. In another bowl, whisk together the coconut flour, baking powder, and salt.
  4. Slowly add the coconut flour to the wet ingredients and stir to incorporate. The batter will be thick.
  5. Pour into prepared standard muffin tin.
  6. Bake for 20-25 minutes until cooked through.

Amazing Keto Krispy Kreme Donuts


How do you feel if someone say that keto dieters can enjoy Krispy Kreme donuts also during ketogenic diet? Pretty tasty right? Yes!! it is….Good news is that now you can make an amazing keto Krispy Kreme donuts very easily….a sugar and gluten free recipe. This is a baked donut not fried so even better.

This Keto Krispy Kreme Donuts’s recipe is really very easy to  make and simple as well. These donuts can be made very quickly while on the other hand, the keto glaze does take a bit of time to thicken. These donuts make a great low carb keto breakfast, keto dessert or keto snack. A great homemade keto recipe that will have everyone going crazy for more.

If you are looking for the best keto doughnut recipes – so better to stop your search. just grab some keto friendly ingredients and learn how to make keto glaze donuts with this amazing recipe.

If you want your donuts to be glazed and not wet, you will want to wait for at least 60 minutes for the glaze to thicken up!

Ingredients for Amazing Keto Krispy Kreme Donuts

For Donuts

  • 2 eggs
  • 1/2 cup almond flour
  • 1/4 cup keto-friendly protein powder
  • 2 TB coconut flour
  • 1/4 cup Swerve
  • 1/4 tsp salt
  • 2 oz cream cheese, softened
  • 2 tsp baking powder
  • 1 tsp vanilla
  • 1/2 cup unsweetened coconut or almond milk

For Glaze

  • 1/4 cup grassfed butter
  • 1/4 cup Swerve
  • 1/2 cup heavy whipping cream
  • 1 tsp vanilla


  •  Pre-heat oven to 350 degrees.
  •  Melt butter in sauce pan and add in Swerve. Stir until Swerve is completely melted and then add heavy whipping cream and vanilla. Stir over medium heat for about 5 minutes.
  •  Remove glaze from heat.
  •  Separate two eggs and set aside yolks for later. Whip egg whites to stiff peaks and set aside.
  •  Mix together dry ingredients and softened cream cheese.
  •  Add wet ingredients and stir until well mixed.
  •  Gently fold egg whites into mixture. Stir until color is consistent.
  •  Spray donut pan with coconut spray and fill approximately 2/3 of the way.
  •  Bake in oven for 14-16 minutes or until lightly browned. Allow donuts to cool in pan for 5 minutes then move to a baking rack to cool completely.
  •  Allow glaze to completely cool and thicken before dipping donuts in glaze. You may also glaze very lightly and/or allow donuts to sit out to avoid being wet.

Calories: 163g | Fat: 15g | Carbs:3g | (Sugar 1g) | Protein: 5 g

Not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice.

Keto Peanut Butter & Chocolate Pie

THIS KETO PEANUT BUTTER & CHOCOLATE PIE BOASTS A CREAMY PEANUT BUTTER FILLING AND A CHOCOLATE COOKIE CRUST.  LOW CARB, EGG FREE, GLUTEN FREE. The keto diet has been quite popular for a while now. I actually started it a few years ago and have had great success with it. I lost over 60 pounds and have kept it off. At first, I stuck to a very strict keto way of eating, but now I eat a wide variety of foods, including dessert! I love peanut butter and cream cheese which are both keto-friendly so I whipped up this rich, delicious Peanut Butter Cream Cheese Pie. It has a peanut no-bake crust that’s filled with the peanut butter and cream cheese mixture. If you don’t tell anyone this is low carb, high fat and sugar-free, they will never know!

Keto Peanut Butter & Chocolate Pie Recipe:



  • 7 tablespoons butter, melted
  • 2 cups superfine, blanched almond flour
  • 3 tablespoons cocoa powder
  • 1/3 cup granulated erythritol sweetener


  • 8 ounces mascarpone cheese, room temperature
  • 2/3 cup sugar-free creamy peanut butter, room temperature
  • 1 3/4 cups heavy whipping cream
  • 1/2 teaspoon vanilla
  • 1/4 teaspoon xanthan gum
  • 1/2 cup powdered erythritol


  • 4 squares Lindt 90% chocolate
  • 2 tablespoons sugar-free peanut butter
  • 1 tablespoon heavy whipping cream
  • 1 tablespoon powdered erythritol
  • 1/4 cup chopped salted peanuts



  1. Preheat the oven to 350° F.
  2. Combine the melted butter, almond flour, sweetener, and cocoa powder in a medium-sized bowl and mix well.
  3. Transfer the crust dough to a 9-inch pie plate.
  4. Press the crust firmly into the bottom and up the sides.
  5. Bake the crust for 10 minutes.
  6. Remove from the oven and set aside to cool.


  1. Combine the mascarpone and peanut butter and stir gently by hand until creamy and fully combined.
  2. Combine the heavy whipping cream, vanilla, xanthan gum, and erythritol in a large bowl and whip until stiff peaks form.
  3. Carefully fold the peanut butter mixture into the whipped cream.
  4. Transfer the filling to the cooled crust and smooth with a spatula.
  5. Freeze for 30 minutes.


  1. Combine the peanut butter, heavy whipping cream and erythritol in a small bowl and mix well.
  2. Spoon into a plastic baggie and snip the tip off one corner.
  3. Squeeze lines of the peanut butter mixture onto the top of the pie.
  4. Heat the chocolate in a microwave-safe bowl until melted.
  5. Transfer the chocolate into a plastic baggie and snip the tip-off of one corner.
  6. Drizzle the melted chocolate over the top of the pie.
  7. Sprinkle the top of the pie with chopped peanuts.



  • Serving Size: 1/12th pie
  • Calories: 496
  • Fat: 48g
  • Carbohydrates: 9g
  • Fiber: 4g
  • Protein: 10g

Keto Smoked Salmon – Spinach Roulade/SwissRoll


Super simple to make, this Keto Spinach Roulade with Smoked Salmon and Caviar is a perfect Gluten-Free and Low Carb Cold Appetizer or a Canape to make for your next party or gathering. Meal-prep it the day or two before and have it ready without any struggle on the day of an event. Undoubtedly, Spinach Salmon Roulade filled with Caviar will become the most tasty choice during any party.

I have added caviar into the middle, because as I was making this Keto Spinach Salmon mostly for parties or if anyone visited, I just needed something extra of mine. But its totally optional. Not essential to use it if you dont like its texture or taste!

Furthermore, the reasons to make Spinach Salmon Roll for Parties is because it is one of the easiest recipe, which you can prepare days before. You can easily transport it or pack it with you. Above all, it always looks gorgeous once cut & no heating required as this is a perfect Low Carb Party Nibble Appetizer. Simply, its a super Practical to take a whole Spinach Roll to a gathering and cut it right on the spot.

Necessary Tools Needed

  • Hand Blender
  • Baking tray
  • Parchment paper or Silicone Baking Sheet
  • Food Cling Wrap
  • Frozen Spinach
  • Eggs
  • Cream Cheese
  • Hard Cheese
  • Smoked Salmon Slices
  • Caviar (Optional)

Spinach Base

  • With a Hand Blender, mix your eggs first until fluffy. Once they are mixed, add unfrozen spinach in.
  • Tip: Once your Spinach unfreezes, make sure you squeeze as much water from it as you can. This will make your base much more condensed. And that is what we are aiming for.

Mix and Pour

  • Again using your hand blender, mix all fully and transfer it on a Baking tray covered with either a Parchment Paper or Silicone Sheet.
  • Using a hand spatula, make sure, the mass is spread all over the tray evenly. Check Video for better understanding.

Grated Cheese

  • Using any type of hard cheese, make sure you do grate all at home. Do not buy already grated cheese, because they all contain starch for the cheese not to go old and to hold separate. Always purchase a whole piece and grate it at home whenever you needed. It only takes few Minutes, but you will have a grated cheese without any additions.
  • Sprinkle all of the grated cheese on top of the Spinach egg mixture. Make sure the cheese is spread evenly all over.
  • Place it into the oven and bake.


  • Once the Spinach Roulade is baked, let it cool and spread cream cheese all over. Decide which way you are going to be rolling it and leave the ends of that part plain.
  • On top of the Cream cheese place all of the smoked Salmon slices evenly. The last pieces of smoked salmon are pretty small, so better to fill the empty spaces with it. This does not have to be filled fully.
  • Use all of the slices and once you run out, even if it is half way, it is ok. You just need few layers.

Caviar (Optional)

  • Now come my invention. We love caviar, but it does not always have to be Beluga Caviar. Most of the time I just use an ordinary Caviar from Supermarket. You can as well skip this step.
  • With a small spoon place all of the caviar aligned in one row at the beginning of the Spinach Roulade. The part, which you will start rolling.
  • Once you have all of the caviar spread, with a back of the spoon make it straight and even. This is pretty easy, ince caviar is a bit oily and is easily formed.


  • Start rolling from the side, where you have placed Caviar and Salmon.
  • Using both of your hands, start rolling the whole roulade the same as you would roll for example a Keto Sushi Roll.
  • Try to roll it all tight and keep rolling until the end.


  • Once the whole Keto Spinach Salmon Roulade is rolled, take your Food cling wrap and roll it all with it. Twist the ends and place the whole piece into the fridge.
  • It is best to keep it in the refrigerator overnight. But if you do not have that much time, after a few hours, the Spinach roulade is ready to be served and to enjoy!!!

Keto Spinach Salmon Roulade

Prep Time: 10 mins | Cook Time: 15 mins | Additional Time: 2 hours |Total Time: 2 hours 25 minutes


  • 200g (7 slices) Smoked Salmon
  • 3 Egg
  • 200g (7 Ounce)Frozen Spinach
  • 200g (2 Cups) Hard Cheese
  • 200g (1 Cup)Cream Cheese
  • 100g (6 Tbsp) Caviar


  1. Heat up the oven to 200C or 400F
  2. With a Hand Blender, mix your eggs first until fluffy. Once they are mixed, add unfrozen spinach in.
  3. Again using your hand blender, mix all fully and transfer it on a Baking tray covered with either a Parchment Paper or Silicone Sheet.
  4. Using a hand spatula, make sure, the mass is spread all over the tray evenly. Check Video for better understanding.
  5. Sprinkle all of the grated cheese on top of the Spinach egg mixture. Make sure the cheese is spread evenly all over.
  6. Place it into the oven and bake for 15 Minutes.
  7. Once the Spinach Roulade is baked, let it cool and spread cream cheese all over. Decide which way you are going to be rolling it and leave the ends of that part plain.
  8. On top of the Cream cheese place all of the smoked Salmon slices evenly. As you see in the video, the last pieces of smoked salmon are pretty small, so I have just filled empty spaces with it.
  9. With a small spoon place all of the caviar alined in one row at the beginning of the Spinach Roulade. The part, which you will start rolling.
  10. Once you have all of the caviar spread, with a back of the spoon make it straight and even.
  11. Start rolling from the side, where you have placed Caviar and Salmon. Using both of your hands, start rolling the whole roulade the same as you would roll for example a Keto Sushi Roll. Try to roll it all tight and keep rolling until the end.
  12. Once the whole Keto Spinach Salmon Roulade is rolled, take your Food cling wrap and roll it all with it. Twist the ends and place the whole piece into the fridge.
  13. It is best to keep it in the refrigerator overnight. But if you do not have that much time, after a few hours, the Spinach roulade is ready to be served.
Image result for frequently asked questions"

Can you make Spinach Roulade with Cream Cheese night before?

You certainly can and it is actually advised to do it the day before. The cream cheese and all of the other Ingredients and their flavors will in those hours blend together giving you the best experience you can get. You can even make those few days before without any issue.

What can you fill the Spinach Roulade with?

When I have tried it first, there was no other filling in the middle and it was still perfect. I have then experience with various veggies and condiments and can suggest to add what you like the most.

Those could be:

  • Caviar
  • Gherkins
  • Olives
  • Avocado
  • Pickles
  • Farmers Cheese
  • Herbs
  • Boiled Eggs
  • Salad leaves

What to serve with Keto Spinach Roulade?

Normally this Savoury Roulade is served as a separate Low Carb Appetizer or a Centre piece on a Party table, but you can definitely add some other condiments to it. I sometimes serve it with cherry tomatoes, pickles or any fermented vegetables. Those are just perfect addition.

How long would Spinach Roulade with Smoked Salmon last?

Once you make it, it should be perfect, stored in the refrigerator for up to 4-5 days. It never really last that time in our fridge as it is a perfect Keto Snack or a Low Carb Breakfast Choice with us.

Can you freeze Salmon Roulade?

You can, but make sure you cover it fully with a cling wrap and in an air tight container. Otherwise once unfrozen, this roulade will become pretty mushy.



Great choice for our health goals is keto diet and beginning to understand it has many benefits for exercise, weight loss and mental performance. In this list we have foods that are keto approved and are good for your new diet plan and way of eating. Here’s the grocery list for Keto Diet Lovers!

FATS (Permissible Limit: 80%)


  • Avocado Oil
  • Cocoa Butter
  • Coconut Butter
  • Coconut Oil
  • Duck Fat
  • Ghee
  • Lard (non-hydrogenated)
  • Macadamia Oil
  • MCT Oil
  • Olive Oil
  • Palm Shortening
  • Red Palm Oil
  • Sesame Oil (small amounts)
  • Tallow
  • Walnut Oil (small amounts)


  • Almonds
  • Hazelnuts
  • Macadamia Nuts
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Psyllium Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Walnuts
  • Cashews
  • Chia Seeds
  • Various Nut Butters
  • Hemp Seeds

PROTEIN (Permissible Limit: 15%)%


  • Beef
  • Bison
  • Chicken
  • Deer
  • Duck
  • Elk
  • Goat
  • Goose
  • Lamb
  • Moose
  • Pheasant
  • Pork
  • Quail
  • Rabbit
  • Sheep
  • Turkey
  • Veal
  • Wild Boar
  • Wild Turkey
  • Sausages
  • Deli Meat
  • Hot Dogs
  • Pepperoni
  • Salami
  • Bacon
  • Pork Rinds
  • Beef Jerky


  • Bone Marrow
  • Heart
  • Kidney
  • Liver
  • Tongue
  • Tripe


  • Anchovies
  • Bass
  • Cod
  • Eel
  • Flounder
  • Haddock
  • Halibut
  • Herring
  • Mackerel
  • Mahi Mahi
  • Orange Roughy
  • Perch
  • Red Snapper
  • Rockfish
  • Salmon
  • Sardines
  • Talapia
  • Tuna (including Albacore)
  • Sole
  • Grouper
  • Turbot
  • Trout


  • Abalone
  • Caviar
  • Clams
  • Crab
  • Lobster
  • Mussels
  • Oysters
  • Shrimp
  • Scallops
  • Squid

CARBS (Permissible Limit: 5%)


  • Green Beans
  • Peas


  • Arugula (Rocket)
  • Artichokes
  • Asparagus
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Butterhead Lettuce
  • Cabbage
  • Carrots Cauliflower
  • Celery
  • Chard
  • Chicory Greens Chives
  • Cucumber
  • Dandelion Greens
  • Eggplant (Aubergine)
  • Endives
  • Fennel
  • Garlic
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Leafy Greens (Various Kinds)
  • Mushrooms (All Kinds)
  • Mustard Greens
  • Okra
  • Olive
  • Onions
  • Parsley
  • Peppers (All Kinds)
  • Pumpkin
  • Radicchio
  • Radishes
  • Rhubarb
  • Romaine Lettuce
  • Scallion Seaweed (All Sea


  • Shallots
  • Spaghetti Squash
  • Spinach
  • Swiss Chard
  • Tomatoes
  • Turnip
  • Greens
  • Watercress
  • Zucchini
  • Kimchi
  • Sauerkraut


  • Avocado
  • Blackberry
  • Blueberry
  • Cranberry
  • Lemon
  • Lime
  • Olive
  • Raspberry
  • Strawberry


  • Basil
  • Italian Seasoning
  • Chili Powder
  • Cayenne Pepper
  • Curry Powder
  • Garam Masala
  • Cumin
  • Oregano
  • Thyme
  • Rosemary
  • Sage
  • Turmeric
  • Parsley
  • Cilantro/Coriander
  • Cinnamon
  • Nutmeg
  • Cloves
  • Allspice
  • Ginger
  • Cardamom
  • Paprika
  • Dill


  • Almond Milk
  • Broth (chicken, beef, vegeta-ble, bone)
  • Cashew Milk
  • Club Soda
  • Coconut Milk
  • Unsweetened Coffee
  • Herbal Teas
  • Lemon and Lime Juice (small amounts)
  • Seltzer Water
  • Sparkling Mineral Water
  • Unsweetened Tea
  • Water


  • Mayonnaise (made with good oils – see list of fats)
  • Pickles
  • Cod Liver Oil (Fish Oil)
  • Cacao Nibs
  • Cacao Powder
  • Vinegars
  • Eggs (of any animal)
  • Shredded Coconut
  • Mustard
  • Hot Sauce (check ingredients)
  • Vanilla Extract
  • Coconut Flour
  • Gluten-Free Tamari Sauce
  • Coconut Aminos
  • Fish Sauce
  • Gelatin
  • 100% Dark Chocolate
  • Stevia (only small amounts)
  • Monk Fruit / Lo Han Guo
  • Almond Flour/Meal