7-Day Keto Diet Meal Plan and Menu for Beginners to Lose Weight

Looking for a sample keto diet meal plan that’ll help you burn fat and lose weight fast? This beginner-friendly keto diet plan is all you need to get started, to reach ketosis and lose weight in a week. Keto short for ketogenic diet is a low-carb eating plan designed to help your body reach a state of ketosis. Ketosis is a metabolic state that shifts your body from burning glucose to fat for energy. This shift also fuels the brain with energy, due to the production of ketones in the liver. But reaching this state of ketosis isn’t easy. To do this, you’ll need to follow a very strict diet consisting of fat, protein, and almost zero carbs. In fact, 60 to 75% of your entire diet should only comprise of fat. You might think that adding that much fat to your diet equates to weight gain. As surprising as it sounds, a Ketogenic diet is perfect for weight loss. And in addition to weight loss, this fat-based diet also bears many other benefits. Studies show that following a keto diet meal plan can improve Type 2 diabetes and brain health and such It also leads to massive fat loss by putting stored fat in demand for fueling. Thinking about giving a ketogenic diet meal a try? This article explains what to eat and avoid while following a keto diet plan. It also provides a 7-day keto meal plan to get you started.

Keto Diet Meal Plan

Starting a new diet plan can be overwhelming, especially a meal plan like the keto diet. But it doesn’t have to be. The focus here is to limit your meals and snacks’ carbs while increasing fats and protein. The general rule is that your carbs intake should stay around 5-10%. Everyone’s body works differently. You might only be able to achieve ketosis eating less than 25 grams of carbs. All while, others may be successful with higher carbs intake. The keto calculator will help you figure out your grams of carbs based on your total calorie intake per day. Generally, fewer carbs you eat, easier you can reach the state of ketosis. This is why having an approved list of keto foods is so important. You’ll know what keto carbs are, and what’s not. It’s the best way to be successful and reach the state of ketosis on the ketogenic diet plan. What foods to include in the keto diet menu?

A surprise video at the end of the article is waiting for you.Keep reading

Keto-Friendly Foods to Eat

When following a keto diet, you should base your meals and snacks on the following foods: These are low in carbs, low in the glycemic score, and generally healthy. They are nowhere comprehensive, so please feel free to add other foods that follow keto diet rules. Let’s start this keto food list with healthy fats. While on a keto diet, your fat intake should be anywhere between 60% to 75% of your total calories.

Healthy Fats (60-75% Of Total Calories)

Dairy: Heavy cream, Greek yogurt, cottage cheese, goat cheese, cream cheese, and cheese. Nuts and seeds: Macadamia nuts, almonds, walnuts, peanuts, and pistachios. Chia seeds, pumpkin seed, and flaxseeds. Nut butter made with almond, cashew butter or non-GMO peanut butter. Healthy oils: Olive oil, avocado oil, coconut oil, and sesame oil. Fats from animal sources: fish oil and organic and pastured meat fats. Plant-based fats: olives, avocado, and coconuts

Proteins (15-30% Of Total Calories)

Protein is moderate on a keto diet at 15-30% of your total calories. Protein is an essential part of keeping your metabolism running fast and smooth. Be sure to include a moderate amount of proteins in your keto diet. Here are some keto protein options to consider. Eggs: Always pastured, organic and local if you can. Poultry: Chicken and turkey Fatty fish: Mackerel, salmon, tuna, trout, and herring. Shellfish such as shrimp, lobster, scallop, and clams. Meat: Venison, pork, organ meats, bison, and grass-fed beef.

Carbohydrates (5-10% Of Total Calories)

Most limitations are for the carbs. While many attempts to completely cut off carbs, it’s not necessary. Healthy complex carbs are often rich in fiber, an essential nutrient for the body. Choose non-starchy, fiber-rich carbs to fill 5-10 % of your total calories. Vegetables: Leafy greens, broccoli, tomatoes, mushrooms, and peppers. Fruits: Avocado, raspberries, blackberries, tomatoes Condiments: Fresh herbs, spices, salt, pepper, vinegar, and lemon juice.

Keto Beverages

Water: Water is the best choice for hydration. Drink throughout the day to stay hydrated. Infused water: Infuse with lemon, lime, cucumber, mint, herbs, berries, and peppers. Sparkling water: Sparkling water can make an excellent soda replacement. Be sure to pick non-sugar varieties. Coffee: Black coffee, keto coffee, and bulletproof coffee. Tea: Green tea, black, tea, and herbal tea.

Foods to Avoid On The Keto Diet

To be successful on a keto diet, you also need a list of foods not to eat on a keto. These are high in sugar, highly-processed, and high in carbs. Restrict or avoid these foods while eating keto. Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts, and rolls.

Processed grains: Spaghetti, noodles, wheat, rice, oats, breakfast cereals and tortillas.
Sweets: Sugar, ice cream, candy, maple syrup, agave syrup, and coconut sugar.
Sweetened beverages: Soda, juice, sweetened teas and sports drinks.
Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corns, and peas.
Beans and legumes: Black beans, chickpeas, lentils, and kidney beans.
Fruit: Citrus, grapes, bananas, and pineapple. Generally, high-glycemic foods are not keto.
High-carb sauces: Barbecue sauce, sugary salad dressings, and dipping sauces.

In addition to the list above, there are foods you should remove from your diet altogether.

Unhealthy Foods To Be Avoided

Unhealthy fats: Margarine, shortening and vegetable oils such as canola and corn oil.
Processed foods: Fast food, packaged foods, and processed meats. Those include hot dogs and lunch meats.

7-Day Sample Keto Diet Menu for A Week

	Dish	Serving	Calories	Fats	Proteins	Carbs
Day 1
Breakfast	Bacon & Egg Cup with Avocado	2 cups	631	54.7g	26.45g	11.46g
Snack	Raspberry Lime Popsicle	1	140	14.2g	1g	3.3g
Lunch	Pesto Chicken	1	474	35g	37g	6g
Dinner	Baked Salmon	1	303	19g	31g	3g

Day 2
Breakfast	Toasted Coconut Cereal	1	219	18g	9g	7g
Snack	Green Smoothie	1	114	10g	4g	3g
Lunch	Keto Tortilla Soup	1	452	35g	25g	11g
Dinner	Baked Chicken with Herbs	1	479	33.5g	32.5g	8.5g

Day 3
Breakfast	Keto Bread with Butter	1	219	18g	9g	2g
Snack	Chili Pepper Cauliflower Bites	1	105	7.3g	3.3g	9.3g
Lunch	Chorizo Casserole with broccoli cheese soup	1	379	32.1g	17g	5.5g
Dinner	Chicken Marsala w/ Cauliflower	1	538	40.36g	37.36g	5.98g

Day 4
Breakfast	Keto Breakfast Sausage Sandwich	1	880	82g	32g	6g
Snack	Iced Bullet Proof Coffee	1	220	20g	10g	0.3g
Lunch	Eggs Salad	1	343	29g	13.9g	6.4g
Dinner	Beef Stroganoff	1	410	31g	29g	5g

Day 5
Breakfast	Bacon & Eggs Keto Breakfast Recipe with Avocado	1	583	48.78g	22.1g	19.73g
Snack	Keto Fat Bombs	1	100	10g	2g	3g
Lunch	Stuffed Chicken Avocado Salad	1	361	28g	19g	5g
Dinner	Seared Scallops with Cheese Sauce	1	782	73g	24g	10g

Day 6
Breakfast	Italian Baked Eggs	1	214	16g	13g	2g
Snack	Flourless Chocolate Tortes	1	414	40g	8g	8g
Lunch	Smoked Salmon and Avocado salad	1	124	9.09	7.63g	3.87g
Dinner	Chicken Satay with Dipping Sauce	1	461	39g	26g	6g

Day 7
Breakfast	Bacon and Eggs Keto Breakfast	1	422	36.8g	15.4g	10.6g
Snack	Snickerdoodle Bites	1	235	28g	0g	0.2g
Lunch	Keto Chili	1	354	28g	23g	5g
Dinner	Rib Eye Steak with Garlic Butter	1	581	45g	31g	2g

As the sample keto menu shows, ketogenic meals can be appetizing and diverse.

They can also be full of flavors as spices are keto-friendly. Though many keto meals include meats and dairy, there are some vegetarian options. To expand your vegetarian and vegan keto dishes, I’ll post a separate listicle article! So if you are plant-based keto dieters, stay tuned. Just be sure to follow the keto rules and stay in synch with keto macro ratio to get and stay in ketosis.

Bu Blogda Ara

Diet Weight Loss