7 -Day Keto Meal Plan
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Following a keto diet has never been an easy task for anyone. There is a solid reason behind this claim and those who are already in ketosis 'mode' know how hard it is to get to that level and maintain their ketone production steadily. In this article, we will try to help our readers implement the information from our 7-day meal plan or even follow it as it is.
The secret of being good and loyal to keto principles is very simple. You must not have high expectations! Also, being hard on yourself for not achieving your goals fast is just abysmal for any ketogenic diet. If you are a beginner, please understand that the most important thing is to stay calm, positive, and motivated. The results will come sooner or later, maybe not as high as you might have expected in the first place, but definitely pleasing.
You must know that every single human organism in this world is unique and different from the rest. Each of us has unique DNA and our bodies react differently to various external or internal changes. It is important to treat your body like a temple, no matter what. This means that your spiritual calamity and determination are crucial for success in keto.
HOW DOES KETO DIET WORK
We will keep it simple- the purpose of your keto diet is to switch from glucose to ketones as a source of energy production. This can happen if you remove carbs from your meal plan and include more fats. Meanwhile, it is important to know that you must balance the intake of minerals, vitamins, and proteins. This is of crucial importance for the health of your liver. Because of these reasons, the ketogenic diet meal plan can be your powerful tool to keep the ketosis process alive. Also, with a meal plan,you have everything planned and you don't need to worry about over intake of certain calories that might interrupt your progress. As we already said, we will try to help you with one basic 7-day keto meal plan.
7 DAY KETO MEAL PLAN
DAY ONE
(Totals: 1649 calories, 132g fat, 18.5g net carbs, 81g protein)
Breakfast:
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
Snack:
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Lunch:
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
Snack:
2 tbs Almond Butter with 5 sticks of celery (200 calories, 16g fat, 2.5g net carbs, 7g protein)
Dinner:
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)
Dessert:
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
DAY TWO
(Totals: 1636 calories, 126g fat, 18.5g net carbs, 88g protein)
Breakfast:
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
3-inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Snack:
2 tbs Almond Butter with 5 sticks of celery (200 calories, 16g fat, 2.5g net carbs, 7g protein)
Lunch:
2 Tbsp Caesar Salad Dressing (sugar-free) (170 calories, 18g fat, 2g net carbs, 1g protein)
1 cup chopped leftover chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
Snack:
1/2 Hass avocado with little pepper and salt(114 calories, 11g fat, 1 g net carbs, 1g protein)
Dinner:
2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)
1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein)
1 Italian sausage link, sliced and cooked (230 calories, 18g fat, 1g net carbs, 13g protein)
1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein)
Dessert:
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
DAY THREE
(Totals: 1512 calories, 119g fat, 18g net carbs, 78g protein)
Breakfast:
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
Snack:
2 Slices of Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)
Lunch:
3/4 cup Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
1 Italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
Snack:
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner:
1 Tbsp ranch dressing (sugar-free) (70 calories, 7g fat, 1g net carbs, 0g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
Dessert:
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
DAY FOUR
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
3-inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Snack:
1/2 Hass avocado with little pepper and salt(114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch:
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
Snack:
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
1 Tbsp Italian dressing (sugar-free) (35 calories, 3g fat, 0g net carbs, 0g protein)
1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
Dessert:
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
DAY FIVE
(Totals: 1650 calories, 132g fat, 14g net carbs, 88g protein)
Breakfast:
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
3-inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Snack:
1/2 avocado with little salt and pepper added (114 calories, 11g fat, 1 g net carbs, 1g protein)
Lunch:
4 Romaine Lettuce Leaves (4 calories, 0g fat, 0g net carbs, 0g protein)
1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Snack:
24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)
Dinner:
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
6 oz rotisserie chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
3/4 cup Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
2 Tbsp Caesar Salad Dressing (sugar-free) (170 calories, 18g fat, 2g net carbs, 1g protein)
Dessert:
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
DAY SIX
Breakfast:
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein)
3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack
24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)
Lunch:
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)
1 Tbsp chopped cilantro (optional)
Snack:
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner:
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein
1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
1 Tbsp ranch dressing (sugar-free) (70 calories, 7g fat, 1g net carbs, 0g protein)
Dessert:
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
DAY SEVEN
Breakfast:
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Snack:
2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)
Lunch:
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
1/2 cup Anti Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
Snack:
1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)
Dinner:
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)
1 Tbsp chopped cilantro (optional)
Dessert:
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)