Your First Week on Keto at 50+: Simple Steps, Real-Life Meals

Menopause changes body composition and insulin sensitivity; going “all in” overnight often backfires. A gentler, protein-prioritized start reduces cravings, supports muscle, and stabilizes energy—so you can actually stick with it. [Mayo Clinic] [PubMed]

The 3-part plate

Protein first: Anchor each meal with a palm-sized serving for muscle, satiety, and metabolic stability. [PubMed]
Non‑starchy vegetables: Aim for 2–3 cups/day for fiber and micronutrients.
Smart fats: Add enough to feel satisfied, not “as much as possible.”

Electrolytes and hydration

As carbs drop, you excrete more sodium. Add broth/salt, eat potassium-rich greens, and talk to your clinician about magnesium glycinate at night if cramps or sleep issues arise. [Mayo Clinic]

A gentle 7‑day start (sample)

Breakfasts

Greek yogurt + chia + raspberries
Eggs + spinach + feta
Cottage cheese + cucumber + dill

Lunches

Chicken salad lettuce wraps
Tuna + olives + tomato bowl
Turkey–avocado salad with olive oil and lemon

Dinners

Salmon + asparagus + lemon butter
Bunless burger + slaw
Shrimp stir‑fry (zucchini, peppers, mushrooms)

Snacks (if needed)

Cheese + olives
Turkey roll‑ups
Half an avocado with lime

Movement and mindset

2–3 sessions/week of full‑body resistance training to preserve/rebuild muscle—a key lever after 50. [PubMed]
Sleep and stress practices: Consistency beats intensity—routine wins.

Next step: Follow the 7‑day plan in the full Keto Diet for Menopause Weight Loss Guide and stock your kitchen with the Complete Food List.