5 Keto Dinners - 10kg Loss Weight!! + Free Recipe PDF

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Losing weight during menopause isn’t just about what you eat — it’s also about when and how you eat. For me, dinner was one of the most important meals to get right. If I didn’t eat enough, I’d get hungry at night. If I overate, I’d wake up bloated and sluggish.

Finding the right keto dinners helped me feel full, sleep better, and stay consistent with my 10kg weight loss journey. In this post, I’ll share 5 real keto-friendly dinner recipes I relied on — all balanced, satisfying, and gentle on menopausal hormones.



⏱️ My Keto Dinner Rules for Weight Loss & Sleep

I followed a 16:8 intermittent fasting routine, which meant my dinner was the last meal of the day — usually around 5:30 to 6:00 PM. Since I wouldn’t eat again until around 11 AM the next day, my dinner had to be filling enough to last overnight but also light enough to not interfere with my sleep.

  • ✔ Low in carbs: Avoided rice, noodles, bread, and even fruits at dinner
  • ✔ High in healthy fats & fiber: Helped me feel satisfied without overeating
  • ✔ Easy to digest: Chose foods that wouldn’t cause bloating or discomfort

💊 What About Supplements?

One thing I realized early on is that the keto diet — while powerful — can sometimes lead to nutritional gaps, especially during menopause. That’s why I took certain supplements alongside my meals, both for hormonal support and to prevent imbalances caused by restricted food groups.

I usually took supplements with both my brunch and dinner. They helped me with sleep, energy, and digestion throughout the day. 👉 I’ll explain exactly what I took and why in the next post: 5 Supplements That Helped Me Lose 10kg, so stay tuned!

Now, here are the 5 keto dinner meals that kept me nourished, balanced, and bloat-free.


🍽️ Meal 1 – Steak with Seasonal Salad & Lemon-Olive Dressing

This was my go-to dinner on days when I craved something hearty but still wanted to keep things simple and keto-friendly. A juicy steak with fresh salad always left me feeling satisfied — not stuffed.

🥩 What’s in it?

  • 150–200g of grilled steak (your preferred cut)
  • Mixed seasonal greens: lettuce, rocket, cucumber, red onion, capsicum
  • Olive oil + lemon juice dressing (1 tbsp olive oil + 1 tbsp fresh lemon juice)

💡 Why this worked

  • High in protein and healthy fat: Keeps you full without insulin spikes
  • Fresh & fiber-rich: Helps with digestion and lightness before bed
  • Quick to make: Minimal prep, especially on busy days

🍽️ Meal 2 – Shabu Shabu (Beef & Lightly Boiled Veggies)

On cooler evenings or when I wanted something warm but light, shabu shabu was the perfect keto dinner. It’s a Japanese-style hot pot where thinly sliced beef and vegetables are lightly boiled and enjoyed with simple dipping sauces.

🍲 What’s in it?

  • Thinly sliced beef (shabu shabu style, from Asian market)
  • Vegetables: bok choy, bean sprouts, napa cabbage, mushrooms, carrot, onion
  • Broth: water with a little fish sauce or soy sauce for base flavor
  • Dipping sauce: light soy sauce or sesame-based sauce (low sugar)

💡 Why this worked

  • Warm and comforting: Great for digestion and hormone regulation
  • High volume, low calorie: You can eat a lot without overloading your system
  • Lots of fiber & minerals: From the variety of vegetables

You don’t need fancy equipment — just a pot and a portable burner or regular stovetop. The simplicity and balance of this meal made it a repeat favorite in my keto dinner rotation.


🍽️ Meal 3 – Steamed Pork Belly with Spicy Korean Salad

This meal was inspired by Korean "bossam" — tender, steamed pork belly served with fresh, spicy salad. It was perfect for dinner: rich in protein and fat, but balanced with refreshing herbs and tangy dressing to keep it light and satisfying.

🥬 What’s in it?

  • Pork belly: A thick slab (uncut), steamed until tender. I seasoned the outside with salt and Korean chili powder before cooking.
  • Salad base: Chopped iceberg lettuce, cucumber slices, red onion, fresh coriander (cilantro)
  • Salad dressing: Korean chili powder, vinegar, a few drops of stevia, sesame oil, and toasted sesame seeds

👩‍🍳 How I prepared it

  1. Buy a thick-cut pork belly (not thinly sliced) for steaming.
  2. Rub the surface with salt and Korean chili powder.
  3. Steam in a high-pressure steamer for about 10 minutes (until soft but sliceable).
  4. Slice the pork into bite-sized pieces and serve with the salad.

💡 Why this worked

  • Protein + healthy fat: Very filling without needing rice or carbs
  • Refreshing herbs: Coriander and vinegar in the salad balanced the richness
  • No cooking hassle at dinner: I often pre-steamed the pork and just reheated it!

This meal felt indulgent yet light — and reminded me of home while staying fully keto.


🥗 Meal 4 – Vietnamese Fresh Spring Rolls (Low-Carb Style)

Looking for something refreshing and colorful for dinner? These fresh spring rolls use lettuce instead of rice paper to reduce carbs, making them keto-friendly yet delicious.

  • Ingredients: Lettuce leaves, cucumber (julienned), mint, coriander, shredded carrot, grilled shrimp or boiled pork, and avocado.
  • Dipping Sauce: Mix 1 tbsp fish sauce, 1 tsp vinegar, 1 tsp stevia, chili flakes, and a little garlic for a light low-sugar sauce.
  • How to prepare: Lay lettuce flat and layer with veggies and protein. Roll tightly and serve with dipping sauce on the side.

Tip: Add a slice of avocado or a handful of crushed peanuts for extra healthy fats and flavor.


🍣 Meal 5 – Grilled Salmon with Steamed Veggies

A balanced, omega-3-rich dinner that leaves you satisfied without feeling heavy.

  • Ingredients: Salmon fillet (150-200g), broccoli, cauliflower, zucchini, olive oil, lemon juice, salt & pepper.
  • How to prepare:
    • Steam the veggies until just tender (not mushy).
    • Season salmon with salt, pepper, and a drizzle of olive oil.
    • Grill or air-fry salmon until golden outside and juicy inside.
    • Serve salmon on a plate with steamed veggies on the side. Drizzle with lemon juice and a little more olive oil before eating.

Tip: You can sprinkle a few sesame seeds or chopped herbs (like dill or parsley) for extra aroma and presentation.


⚠️ Precautions When Following a Keto Diet

  • Watch out for nutritional imbalance
    The keto diet restricts carbs, which may lead to deficiencies in vitamins, minerals, and fiber. Make sure to eat a variety of vegetables and consider taking supplements like multivitamins or magnesium.

  • Avoid blood sugar spikes when breaking your fast
    Eating carbs on an empty stomach can cause sudden glucose spikes. Start your first meal with protein and healthy fats instead of carbs.

  • Stay hydrated and balance your electrolytes
    Keto can lead to rapid water loss. Drink plenty of water and consider supplementing with salt, magnesium, and potassium to maintain balance.

  • Support gut health
    Lack of fiber may lead to constipation. Eat foods rich in prebiotics (like garlic and onions) and probiotics (like Greek yogurt).

  • Take supplements at the right time
    I personally took my supplements after brunch and dinner. Helpful options include magnesium, B-complex, omega-3, and vitamin D. I'll cover these in detail in the next post 😊

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