How to Plan Your Seven Day Ketogenic Meal Plan


How to Plan Your Seven Day Ketogenic Meal Plan

The Ketogenic diet is a relatively newer diet plan to hit the mainstream population. When you research the Keto diet, you may discover varying opinions on the safety and health of this diet plan. However, as with any diet, when done correctly, Keto can help you become incredibly successful in your weight loss.

Starting a new diet can be difficult, and we’re here to help guide you through a week long meal plan safe for a ketogenic diet.

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Why Keto? 

Keto is not a way to lose weight by just eating fats and proteins. While this is the base of Keto, you must be open to incorporating other foods as you progress in your diet. The goal of Keto is to help your body reach ketosis quickly – allowing you to burn fat and shed pounds incredibly fast. 

Remember, your results may vary, but this diet plan will kick start your Ketosis diet and put you on the right track to weight loss.

What to Buy at the Grocery Store

Let’s start with a shopping list. These are all basic Keto foods that will incorporate into a meal plan. This is by no means a definitive list of Keto foods, but a great starting point.

  • Bacon Bites
  • Garlic
  • Veggies (mushrooms, onion, green peppers, etc.)
  • Spinach, or other salad mix
  • Eggs
  • Cheeses
  • Avocado
  • Chicken breast
  • Ground beef
  • Heavy cream
  • Butter
  • Chicken Broth
  • Sour cream
  • Condiments like ranch dressing, mayo, Caesar dressing – anything low carb

Keto Meal Plan Ideas

  The good thing about Keto meals is that they aren’t boring or bland. You can use any low carb foods and create some AMAZING menu items.

Here are some ideas to get you started.

Monday -

Breakfast: Omelet with bacon, spinach, and cheese. Feel free to add as many veggies as you want and throw in bacon to taste!

Lunch: Cheeseburger without the bun. Doctor up your burger with condiments like salsa, peppers, onion, and even ranch dressing in the meat before you grill! 

Dinner:  Crustless pizza. Use cauliflower as your crust (it becomes incredibly crispy when baked!), and add cheese, marinara sauce, bacon, sausage, and onion!

Tuesday

Breakfast: fried egg in heavy cream and butter. Pile on the bacon and spinach for protein!

Lunch: Salad with spinach, chicken, and cheese. Make a dressing from lemon, pepper, and curry powder for a kick!

Dinner: Steak and veggies – grill away and add as much seasoning as you’d like to taste!

Wednesday

Breakfast: Chia pudding can mix up the daily egg routine. Try to add cocoa powder to give it a chocolate feel, and coconut milk to reduce carbs.

Lunch: BLT Wraps are simple enough to prep before work and grab while you’re on the go!

Dinner: Taco bowls without beans or rice – again, cauliflower is your friend! Substitute the veggie for rice and add in some lime and cilantro for a great Mexican taste. Grill up chicken or steak to add to the bowl, cheese, sour cream, rice, tomatoes, and even avocado!

 

Thursday

Breakfast: Keto pancakes exist! If you’re craving the favorite breakfast food, mix husk powder, butter, cottage cheese and eggs together and whip up some Keto friendly pancakes. Sprinkle berries on top instead of syrup!

Lunch: Break out the fish! It’s time for tuna salad on lettuce leaves. The great thing about tuna is the ability to add mayo and veggies to taste – it’s completely customizable! 

Dinner: Why not mix up your meats and try a pork chop? Pair the pork with veggies and butter.

Friday

Breakfast: Eggs and chia pudding. 

Lunch: Marinated steak and greens – this is one meal that you should prep the night before. Remember to keep a heavy hand with the spices – it will keep you from getting bored with your food.

Dinner: Meatloaf with bacon. Make a meatloaf as you would normally do, but before you set it in the oven to bake, wrap thick strips of bacon around the loaf – it will add additional flavor and protein!

Saturday 

Breakfast: Half an avocado and remove the fit. Crack an egg into the hole of the avocado and top with salt and pepper. You can sprinkle cheddar cheese on top if you choose, and then bake until the egg is cooked through. 

Lunch: Layout slices of deli turkey, add mayo, slicked cheese, avocado and hot sauce – roll them in the turkey and eat with veggies!

Dinner: Salmon is another fish that is easy to make and great for a Keto diet. Broil your salmon with herbs and lemon.

Sunday - 

Breakfast: egg scramble with bacon, sausage, hot sauce, cheese.

Lunch: Chicken soup with zucchini noodles. Create a standard chicken noodle soup base, but instead of noodles, spiral zucchini in its place!

Dinner: Taco Pie without the crust. Turn again to cauliflower as your base, sauté beef with taco seasoning, add in cheese, salsa, avocado and top with sour cream once you’ve baked through.

 

These are just a few ideas to get you started on your Keto journey. Remember to consult your doctor before making any drastic dietary changes as Keto may not be best for you and your healthcare plan.