Simple 7-Day Ketogenic Meal Plan

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A Week of the Keto Diet: 7-Day Keto Meal Plan

The goal of a ketogenic diet—a nutrition plan high in fats and low in carbs—is to help you lose weight more efficiently by achieving ketosis. Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar.

Most people can consume up to 50g total carbohydrates per day and maintain ketosis. This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will show you how to eat right, not less, keto while still enjoying a variety of satisfying foods.

Day 1: Monday

Total net carbs: 20.7g

  • Breakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese
  • Snack (2g net carbs): Peanut Butter Fudge Crisp Bar
  • Lunch (5.8g net carbs): 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing
  • Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese
  • Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend

Keto tip of the day: So make sure you’re drinking at least 6 to 8 glasses of water each day. Not consuming enough water—especially when starting a new low carb diet—can lead to constipation, dizziness, and sugar/carb cravings. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.

Day 2: Tuesday

Total net carbs: 20.6g

  • Breakfast (5g net carbs):  Frozen Farmhouse-Style Sausage Scramble
  • Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
  • Lunch (5.8g net carbs): Bacon-Cheddar Cheese Soup
  • Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheese
  • Dinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Hash Browns

Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its excess glucose before storing as glycogen. It’s normal to feel a bit sluggish when starting a keto diet, so if you’re new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. When you’re feeling more energized, add in some high-intensity exercise a few days a week.

Day 3: Wednesday

Total net carbs: 19.7g

  • Breakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet
  • Snack (1g net carbs):  Strawberry Shake
  • Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad
  • Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears
  • Dinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine

Keto tip of the day: If you are new to a low carb lifestyle, you might start to come down with what’s known as the keto flu. A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. If you are experiencing headaches, weakness, and poor concentration, don’t throw in the towel! Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats.

Day 4: Thursday

Total net carbs: 19.3g

  • Breakfast (4.7g net carbs): Cheese and Spinach Omelet Topped with Avocado and Salsa
  • Snack (1g net carbs):  French Vanilla Shake
  • Lunch (6g net carbs):  Frozen Crustless Chicken Pot Pie
  • Snack (2.2g net carbs): ½ medium zucchini cut into sticks and 1 oz monterey jack cheese
  • Dinner (5.4g net carbs): 5 oz hamburger topped with 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, and 2 romaine lettuce leaves

Keto tip of the day: Craving something sweet? Whip up a decadent dessert with this easy recipe for Chocolate Pecan Pie Bites suitable for all phases. Note that one serving of this recipe will add 1.8g net carbs and 7.1g of fat to today’s menu

 Day 5: Friday

Total net carbs: 21.9g

  • Breakfast (2.6g net carbs): 2 large eggs, ¼ cup shredded cheddar, and 4 Tbsp Salsa Cruda
  • Snack (2g net carbs): Cafe Caramel Shake
  • Lunch (6.9g net carbs):  Frozen Chili Con Carne with a side of 2 cups mixed greens and 2 Tbsp Italian Dressing
  • Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
  • Dinner (6g net carbs ): Half of a California cobb salad with ranch dressing from California Pizza Kitchen

Keto tip of the day: It’s the end of the work week, so meet up with your friends or family for dinner! Living low carb doesn’t mean you have to cook every one of your meals. Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. And check out these other keto-friendly restaurants!

Day 6: Saturday

Total net carbs: 20.7

  • Breakfast (4.9g net carbs): Red Bell Pepper Filled with Creamy Eggs and Spinach
  • Snack (1g net carbs):  Strawberry Shake
  • Lunch (2.5g net carbs): Tuna salad with 4 oz tuna, 2 stalks celery, 1 dill pickle spear, 2 Tbsp mayonnaise
  • Snack (4.5g net carbs): 1 portobello mushroom cap, ¼ cup Salsa Cruda, and 1 oz pepper jack cheese
  • Dinner (7.8g net carbs): 5 oz Italian sausage, ¼ medium onion sliced, and ½ red bell pepper sliced with a side of 2 cups baby spinach, ½ cup sliced mushrooms, and 2 Tbsp Blue Cheese Dressing

Keto tip of the day: If you’re feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week. One 3.5 ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs.

Day 7: Sunday

Total net carbs: 20.8

  • Breakfast (2.9g net carbs): Pumpkin Flax Pancakes
  • Snack (1.7g net carbs): 5 whole snap peas and 2 oz cheddar
  • Lunch (3.1g net carbs): 6 oz chicken breast over 2 cups Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing
  • Snack (3.2g net carbs): 2 stalks celery and 2 Tbsp cream cheese
  • Dinner (9.9g net carbs): Baked Salmon With Charmoula Over Broccoli

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