Frequently Asked Questions About My Keto Menu

Welcome to our Frequently Asked Questions section for My Keto Menu!

Whether you’re just starting with the keto diet or are already a seasoned keto enthusiast, we understand you have questions about how everything works.

From logging in and creating your daily menus to monitoring your progress and personalizing recipes; we’ve neatly summarized everything for you.

In this article, we’ve gathered the most common questions. This ensures you can seamlessly navigate My Keto Menu for a positive and enjoyable experience.

How do I log in?

Logging into My Keto Menu is super easy. Just follow these simple steps and you’ll be all set:

• Step 1: Grab your desktop, tablet, or smartphone and go to myketomenu.diet. Once there, fill in your email address.
• Step 2: Check your inbox. You’ll find an email from us. Open it and click on the link. Voilà, you’ll be logged in directly! (You can also log in directly through this link).
• Step 3: Now comes the fun part! Once logged in, you’ll be on a page where you can generate your daily menu. Click on ‘Generate day’ for a day packed with keto recipes, customized just for you. Prefer to do it yourself? Then choose ‘Generate empty day’ and select your favorite meals.

And that’s all there is to it! Welcome to My Keto Menu. We hope you find exactly what you’re looking for and enjoy every bite.

How do I create a daily menu?

First, make sure you’re logged into myketomenu.diet. If you’re unsure how to do that, refer back to the instructions on how to log in.

Once logged in, click on ‘Generate day’ if you want us to put together a daily menu for you. This menu will be customized to your preferences and nutritional goals.

If you’d like to choose your recipes, then choose ‘Generate empty day’. This gives you the freedom to select your own meals.

Browse our recipes, sorted by breakfast, lunch, dinner, and snacks. Add your favorites to your daily menu by clicking on the recipes.

How do I log my weight? (Tracking your progress)

Great to hear you want to keep track of your progress on My Keto Menu! We’ve created a handy video that shows you exactly how to do it.

Watch the video below:

After entering the initial data, you can track your progress by clicking the “+” button and entering new data.

You will be asked to provide the following:

• Weight (in kg)
• Sleep duration (in hours)
• Stress level over the last 24 hours
• Waist circumference (in cm)

Then, you can view your progression in the graph.

How can you exclude ingredients?

To update your nutrition preferences, follow these steps:

1. Tap ‘Settings’ in the bottom right corner of the screen.
2. Then click the green ‘Update nutrition preferences’ button.
3. You’ll be directed to a screen where you can exclude specific ingredients to adjust your preferences, ensuring they’re not included in your recipes or recommendations.

Once you’ve entered the information above, you will see a list of ingredients that you can exclude:

How do I create a note on a day?

Do you want to keep track of important information or reminders with your daily menu?

Watch the video below to learn how to create a note on a specific day:

How do I “Favorite” certain recipes?

Do you love certain recipes and want to find them quickly? Then make them a favorite on My Keto Menu!

We’ve created a handy video that shows you exactly how to mark recipes as favorites.

Watch the mini video:

How do I copy/repeat a meal to other days?

Do you love a specific meal and want to include it in your menu for multiple days? In My Keto Menu, you can easily copy your favorite meal and repeat it on other days.

See the images below for how to do this:

1. Tap one of the three dots (choose the recipe you want to copy).
2. Then, you’ll see ‘Copy to’ appear at the bottom of the screen. Click on it.

You will now see the monthly calendar appear. Click on the days you want to reuse the recipe.

You can select one or several days. After that, click on ‘Copy meals’.

How do I create a grocery list?

My Keto Menu offers you the ability to effortlessly compile a shopping list that perfectly fits your needs.

Simply by selecting the period – whether that’s for a few days or for the entire week – our tool automatically generates a shopping list for you.

Watch the video below to see how it’s done:

How to add individual products?

1. Click on the green Plus button
2. Click on Quick add (add manually) or Add product (from our database):

Enter the amount and Meal type (Breakfast, lunch, snack, dinner)

Press the green ADD button:

How to add products to breakfast, lunch, or dinner?

Go to ‘planner’ at the bottom left of the screen:

Click on ADD MORE next to breakfast, lunch, snack, or dinner where you want to add an individual product:

Click on the ADD PRODUCT bar that appears:

Type the desired product in the search bar, add the amount, and press add.

Can I edit a chosen recipe?

Yes, you can customize a selected meal. After all, everyone has different preferences.

You can modify the ingredients and their quantities, and you can also add ingredients to the meal. To remove an ingredient, you can click on the trash can icon next to the quantity.

How do I mark a meal as “eaten”?

Using this feature, you can easily keep track of which meals you have already consumed and which ones are still pending.

Next to the meal, you will see a round circle. Press on it, and it will turn into a green check mark:

How do I quickly enter calories (for example, when dining out at a restaurant)?

Dining out but still want to keep track of your calorie intake? No worries, My Keto Menu makes it easy for you.

• Press the green + button at the bottom right.
• Click on Quick Add.
• Enter the estimated nutritional values.
• Press the green Add button.

How do I change the unit (serving size) of an ingredient to something else?

To accurately track your eating habits, you might need to adjust the unit or serving size of an ingredient in My Keto Menu.

• Press on the recipe you want to modify.
• Under portions, you will see the ingredients listed. Press on the arrows next to the ingredient you wish to change:

Change the amount and click on the green ADD bar:

How do I choose meals?

• Go to planner at the bottom left of the screen.
• Press on PLAN MEAL next to breakfast, lunch, or dinner.

At the top bar, you can search for a recipe or ingredients.

Click on the desired meal and press the green bar Choose for breakfast/lunch/dinner

How do I modify an existing recipe and save it for later use?

There might be times when you want to tweak an existing recipe to better suit your taste or nutritional needs.

My Keto Menu makes it easy to make these changes and save the modified recipe for later use.

• Go to breakfast, lunch, or dinner At the top in the search bar, enter the name of the meal.
• Press on the pencil icon at the top right to modify the meal.
• Now, change or remove the ingredient of your choice.
• Click on the green save button at the bottom of the screen.

How do you create your own meal/recipe?

• Press on Planner at the bottom left of your screen.
• Click on the green ‘ADD more’ button under Snack, Lunch, or Dinner.
• A window will appear. Press ‘Add recipe’.
• At the top, you’ll see ‘+ Create your own recipe’. Click on it.

• Give your recipe a name and add the ingredients.
• Once all ingredients are added, you can save and/or schedule the recipe.

How do I plan a recipe?

Planning recipes in advance helps you stay on track with your keto diet. In the video below, you’ll discover how to plan recipes in My Keto Menu.

Watch the mini video:

How do I remove a meal from the planner?

To keep your planner organized and up-to-date, it may sometimes be necessary to remove a meal that you no longer have planned.

• Press on Planner at the bottom left of your screen.
• Click on the date from which you want to remove a meal.
• You will now see dishes listed under snack, lunch, and dinner.
• Select the meal you wish to remove and press the circle next to the trash can icon.

How do I enter the number of grams for an ingredient?

Accurately entering the amount of ingredients is important for tracking your nutritional intake.

• Click on the green circle in the bottom right corner and select ‘Add product’ from the menu.
• Type the desired food product in the search bar.
• Click on the ‘Unit’ bar and select 1 gram. Then, move to the ‘Amount’ column on the right and enter the desired number of grams.
• Then click on ‘Mealtype’ and enter breakfast, lunch, or dinner.
• Press the green ‘Add’ button.

How is the total daily energy expenditure determined?

To calculate how much energy you use each day, we use the revised Harris-Benedict equation. This calculates the amount of energy your body needs at rest, also known as your basal metabolic rate (BMR).

By multiplying this by your level of activity, we can determine how much energy you truly need each day. This provides an accurate picture of your daily energy requirements.

Technically, the basal metabolic rate (BMR) is defined as the energy expenditure at complete physical rest, in an environment with a neutral temperature, in a fasting state (12-18 hours after the last meal).

We then multiply this BMR by the Physical Activity Level (PAL):

• Sedentary (little to no exercise per day, such as a desk job): BMR x 1.2
• Lightly active (mostly sedentary work, but includes walking the dog daily or occasional walking at work): BMR x 1.375
• Active (standing/walking job, such as a personal trainer, police officer, or waitress): BMR x 1.55
• Very active (physically demanding job, such as a construction worker, mover, or garbage collector): BMR x 1.725

Planned cardio and/or sports
Next, we add the daily average of the net kcal burned by the entered cardio and/or sports.

Thermic Effect of Food (TEF)

Finally, we multiply this number by 1.15 to account for the thermic effect of food (TEF) that your client consumes throughout the day.

As a formula:

(BMR x PAL + planned sports activities) x TEF = Total Daily Energy Expenditure (TDEE).