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Keto Diet 7 Day Plan

What Is A Keto Meal Plan

This thing You Need to Know Before Starting Keto Diet! #859

A meal plan is a simple list of recipes for each of the meals of a week. On a keto diet, meal plans are essential because we are trying to reduce the number of carbs we eat per day.

A typical keto diet suggests eating between 5% and 10% net carbs per day. Calculating these values can be daunting and this deters many from giving keto a go.

So to make things as easy as possible, my free keto meal plan below gives you:

  • 7 days of yummy recipes
  • Full nutrition calculation with Calories, Net Carbs, Fat, Protein.
  • A detailed shopping list

Because you know in advance what you are going to eat, its easy to meal-prep a few days or the whole week!

No more stress, no more late-night cooking!

Shopping List For Your Plan

At the beginning of each week, youll get a shopping list to use to get all of the groceries you need for your keto meal plan. The shopping list is broken down into categories

  • Specialty Baking Items

Feel free to look through the shopping list and adjust to your needs. You may already have some of the spices and baking items in your home. You can usually cut back on cost as well if you are on a budget. Swap out different types of cheeses for 1 type of cheese use an all-purpose seasoning instead of multiple different seasonings use 1 type of vinegar instead of multiple.

To save a bit more money, you can usually combine some produce items as well. Instead of getting multi-colored peppers, stick to green. Instead of using fresh herbs, you can use dried herbs which are typically cheaper. If there are multiple types of lettuce, you can usually just get 1 type .

What Is A Keto Diet

The Keto, also known as the Ketogenic, diet is a low-carb, high-fat diet that offers many health benefits and shares many similarities to the popular Atkins and other low-carb diets.

The Keto diet is an eating plan that drives your body into Ketosis, a state where the body uses fat as a primary fuel source , says Stacey Mattinson, a motivational nutrition guru and healthy lifestyle blogger.

Many on the plan will eat less than 25 grams net carbs a day in order for their body to enter the fat-burning Ketosis state.

Claire Potter has recommended one particular seven-day Keto diet plan for rapid weight loss, she said: I use this to lose weight quickly for events or special occasions.

easy to follow and doesnt require too much effort.

Recommended Reading: Diet Plan For Muscle Gain And Fat Loss

Easy 7 Day Keto Meal Plan

Easy 7 Day Keto Meal Plan, How Much Should You Walk A Day To Lose Weight, Melissa Mccarthy Weight Loss, Losing Weight Pills.

This is particularly true because a keto diet helps to decrease hunger.

We suggest you eat Chaz Bono Weight Loss under grams of net carbohydrates per day if you re trying keto for weight loss.

Multiple studies have also shown you can raise ketone Easy 7 Day Keto Meal Plan levels by taking .

Create Your Own Keto Diet Plan

Keto diet 7 Day Meal Plan #ketodietforbeginners diet plan meals Keto ...

You can use my meal plan as a guideline to help you create something that fits into your life and schedule. Keep in mind that hitting your daily macros is the most important thing when it comes to your success. Modify or edit recipes as needed to make them fit within your macros.

You should usually never go above a 25% calorie deficit or 15% surplus . Use the keto calculator on the website to determine your macros as a starting point!

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How The Diet Impacts Your Body

Your body runs on fuel from either sugar glucose or fat. The primary source of fuel that most peoples bodies tend to use is sugar glucose.

The more your body produces glucose, the more its being used as fuel while leaving extra fat stored in your body causing you to gain excess weight.

Therefore, the keto diet forces your body to switch gears and rely on fat for the primary source of fuel instead of sugar. This is where the ketosis stage begins to take place.

People often report brain fog, tiredness and feeling sick when first starting a very low-carb diet. This is termed the low carb flu or keto flu.

However, long-term ketogenic dieters often report increased focus and energy.

Source: Healthline

What Are Some Keto Friendly Foods

The standard ketogenic diet, the targeted ketogenic diet, and the cyclical ketogenic diet all include a lot of fat. This is why you need to know which fats are best for your health while following the 7-day meal plan for the keto diet. Youll also pick the healthiest sources of proteins and carbohydrates.

While on this plan, you can eat:

Recommended Reading: Calorie Deficit Diet For Weight Loss

Day Keto Diet Meal Plan For Beginners

2020, 7 Day Keto Diet Meal Plan For Beginners


Use Our Free 7 Day Keto Diet Meal Plan To Learn What To Eat For Breakfast, Lunch, Dinner And Snacks. A Complete Comprehensive Guide For Beginners.

Ketogenic diet therapy is an established form of treatment for both pediatric and adult patients with intractable epilepsy. Ketogenic diet is a term that refers to any diet therapy in which dietary composition would be expected to result in a ketogenic state of human metabolism. While historically considered a last-resort therapy, classic KDs and their modified counterparts, including the modified Atkins diet and low glycemic index treatment, are gaining ground for use across the spectrum of seizure disorders. Registered dietitian nutritionists are often the first line and the most influential team members when it comes to treating those on KD therapy. This paper offers registered dietitian nutritionists insight into the history of KD therapy, an overview of the various diets, and a brief review of the literature with regard to efficacy provides basic guidelines for practical implementation and coordination of care across multiple health care and community settings and describes the role of registered dietitian nutritionists in achieving successful KD therapy.

For Improved Workout Performance: Targeted Ketogenic Diet

This thing You Need to Know Before Starting Keto Diet! #857

The targeted ketogenic diet is ideal for maintaining exercise performance, and therefore best for athletes or those who maintain a high activity level. How does it work? TKD allows for glycogen resynthesis without interrupting ketosis for extended periods of time.

To follow TKD, use these guidelines:

  • Consume 25-50 grams of carbs per day
  • Consume highly digestible carbs 30 minutes to one hour prior to exercise
  • Consume high amounts of fats and moderate amounts of protein

Recommended Reading: Rapid Weight Loss Plant Based Diet

What Foods To Eat On Keto

Being on a diet isnt the easiest thing in the world, especially when you dont know what you should eat. Below is a quick list of what to eat and what to avoid, but if you want a more in-depth approach on everything you should and shouldnt eat, check out our ketogenic diet food list >

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Dont eat any refined carbohydrates such as wheat , starch or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.

Do Not Eat

  • Sweeteners stevia, erythritol, monk fruit, and other low-carb sweeteners >
  • Other fats coconut oil, olive oil, MCT oil, high-fat salad dressing, saturated fats, etc.

Heres a quick video that goes over the full 14-day keto meal plan and what you can expect. The video is condensed into just a few minutes, so keep in mind all of these keto meals are 2 weeks worth. Scroll down to learn more about it and download it to try out yourself!

Favorite Medical Resource On The Keto Diet

This program targets adults who want to lose weight with keto, aiming to help guide dieters through the process safely. It offers 10 sessions with a healthcare practitioner, as well as support from health coaches, which helps you plan and successfully execute a low-carb diet.

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Foods To Eat And Avoid

Focus on fresh, whole, single-ingredient unprocessed food items. Steer clear of processed meals/foods, unhealthy fats, and diet foods. Your ketogenic meals should be based on these foods:

  • Meat: grass-fed and pasture-raised red meat
  • Poultry: free-range chicken and turkey
  • Fatty fish: salmon, trout, tuna, herring and mackerel
  • Eggs: best option are pastured or omega-3 organic whole eggs
  • Dairy: butter, cream, plain Greek yogurt
  • Cheese: unprocessed cheeses like cheddar, goat, brie, blue, or mozzarella
  • Nuts: almonds, macadamia, walnuts, peanuts
  • Seeds: flaxseeds, pumpkin seeds, chia seeds
  • Healthy oils: extra virgin olive oil, sesame oil, coconut oil or butter, avocado oil
  • Avocados: whole avocados or freshly made guacamole
  • Low-carb non-starchy vegetables: leafy greens, mushrooms, tomatoes, onions, peppers, etc.
  • Condiments: salt, pepper, lemon juice, vinegar, herbs and spices

Foods to eat in moderation on occasion

  • Healthy foods that are higher in carbs, such as chickpeas, black beans, lentils, watermelon, cantaloupe, and most fruits.

Be careful to control your portion size so you dont go over your daily carb limit.

My Experience With The Keto Flu And Its Symptoms

Keto Diet Menu: 7

The keto flu isnt really a flu, though it feels like it. The symptoms that a person may feel when they begin the ketogenic diet mimic many of the symptoms of the common flu caused by the influenza virus. The fatigue is debilitating, as are the headaches. Nausea becomes a constant companion that wont go away.

Read Also: What Is The Perfect Diet

Say Yes To Frozen Ingredients

Frozen vegetables and stir-fry mixes can be a useful tool in any meal prepper’s arsenal. They can be used as your primary veg, or as a backup for the fresh stuff.

The great thing about frozen food is that it typically doesnt spoil. And in some cases, if frozen soon after picking, it may even contain more micronutrient nutrients than fresh food thats been sat out or refrigerated for days .

Food Substitutes For A 1

Low-carb foods are a fantastic way to replace high-carb foods. At first, this may seem impossible, but with the help of online resources, youll find it gets easier and easier to find food alternatives that fit the requirements of the keto diet.

  • Cauliflower is a great food to make into rice or mashed potatoes
  • Zucchini can be made into “zoodles,” which can be an alternative to pasta
  • Spaghetti squash is a healthy alternative to traditional spaghetti noodles.
  • Sugar and syrups: monk fruit, stevia, erythritol
  • Pasta: vegetable noodles – zucchini, palmini, cabbage, fennel
  • Rice: cauliflower rice, shirataki rice
  • Potatoes: squash, rutabaga, cauliflower
  • Wheat flour: nut, seed, and coconut flour
  • Breading: flax meal, almond flour, pork rinds, parmesan
  • Bread and wraps: lettuce, chard, and collards, nori sheets
  • Milk: nut, seed, and coconut milk
  • Fruits: berries, avocado, coconut
  • Vegetable oils*: olive oil, avocado oil, coconut oil and MCT oil

*Although vegetable oils are low-carb, keep in mind that cold-pressed oils like extra virgin olive oil contain more beneficial nutrients than oils extracted using heat and/or solvents

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How Do We Ensure That We Consume The Recommended Ratio Of Macronutrients In A Ketogenic Diet

Since this diet is low in carbohydrates, the foods allowed to be consumed are rich in fat and protein.

The main foods found in a ketogenic diet are meat, eggs, cold cuts, cheeses, fish, nuts, vegetable oils, butter, seeds, and non-starchy vegetables .

Fruits with low carbohydrate content such as berries may be consumed in small quantities.

Such foods as below are recommended to be avoided due to their high carbohydrate content:

  • fruits and fruit juices
  • starchy vegetables

Below is a list of foods commonly found in a ketogenic diet, without implying that everything is beneficial to our health.

Week 1 Of The Keto Diet Meal Plan

Free Online Diet Plans – Five Things To Keep In Mind

Our main goal here is to stay pretty simple at first. In my eyes, simplicity is key for someone that is just starting out on a low carb diet. You dont want it to be a difficult transition because it will be hard just to get rid of your cravings in the beginning. You dont want to spend too much time cooking and slaving away to make meals.

Leftovers will be another thing we will take into consideration. Not only is it easier on you, but why put yourself through the hassle to cook the same food more than once? Breakfast is something I normally do leftover style, where I dont have to worry about it in the morning, and I certainly dont have to stress about it. Grab some food out the fridge, pre-made for me, and head out the door. It doesnt get much easier than that, does it?


For breakfast, you want to do something thats pretty quick and tasty, and of course gives you some leftovers. I suggest starting day one on the weekend. This way, you can make something that will last you for the entire week . The first week is all about simplicity with flavor. Nobody wants to be making breakfast before work, and were not going to be doing that either! Well focus on making flavorful breakfasts that you can either make in a pinch or have leftovers for the week.



Sides and snacks.

As a general rule of thumb, its best to keep snacking to a minimum in order to keep insulin spikes to a minimum.

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Keto Diet Basic Steps

To try a ketogenic diet, you should:

Eliminate carbs by checking food labels

Prefer foods like meat, nuts, cheese, avocados, whole eggs, healthy oils, and oily fishes

Fill your plate with veggies which provide fiber intake

Track your progress and watch your weight every 3 to 4 weeks

Follow a plan because as with any diet, it is crucial to have a plan for meals, drinks, or snacks

Drink enough water and herbal teas and get proper amounts of electrolytes like sodium, potassium, and magnesium

The ketogenic diet increases diuresis, and you lose salts, so add enough sea salt to your meals. If you do not replace it, you will feel fatigued, weak, may have headaches, and lethargy

If you are hungry between meals, you can consume one teaspoon coconut oil or pure butter, with a little cocoa and stevia or plain

Practically, you add only 20 gr. carbohydrates per week, and you notice changes in your weight.

For example, you may consume: a small portion of fruits, or one slice of bread, or 1/2 cup cooked legumes, pasta, or peas, or 2 full tablespoons of oats, or cooked rice, or a small potato.

The secret behind the ketogenic diet is that it takes advantage of the bodys normal mechanism to use fat as fuel.

Is The Keto Diet For Vegetarians

There are many choices available in vegetable proteins such as mushrooms and legumes.

The modified ketogenic diet for vegetarians, allows the increase in carbohydrates to 20% of the daily caloric intake, with the protein being 20-40% and the fat 40-60%.

Some programs and plans help you follow the Keto diet according to your own dietary choices, such as the above program.

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Meal Plan Ideas And Recipes

If you are looking for inspiration, here are 4 meal plans theres something for everyone!

If youve not heard of Stone Soup, Keto Kitchen or the Pioppi Diet Lifestyle Plan you need to look them up! Try them, theyre awesome resources .

We use them ourselves, they come fully endorsed, tried and tested for the record we make no money from these endorsements we recommend them because we love them

When To Stop The Keto Diet

This easy 7 day keto meal plan will leave you with no more questions ...

There are some studies showed that participants did not lose more weight than those on a non-ketogenic diet.

They were in a bad mood and had higher levels of inflammation in the body, which were linked to various conditions, such as heart disease and cancer.

Some of the short-term symptoms that can be caused by such a diet are headaches, fatigue, nausea, bad breath, and dizziness.

To be sure that you are getting the vitamins and trace elements that your body needs, it is best to follow the diet after consulting a nutritionist or a detailed diet plan.

What is certain is that the adoption of any restrictive diet for a long time poses risks to both health and the maintenance of weight loss eventually.

Because the vegetarian diet is restrictive, it may not be an excellent choice for everyone.

Children and women who are pregnant or breastfeeding should avoid it, as it can restrict several nutrients vital to proper growth and development.

It may also not be suitable for athletes, people with a history of eating disorders, or people with type 1 diabetes.

If you have an underlying health condition or are taking medication, talk to your doctor before starting the Keto diet or any diet.

People who should NOT do a ketogenic diet are:

People with:

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How Keto Diet Differs From A Normal Diet

The ketogenic diet became popular for weight loss due to the high popularity of low-carb diets.

The well-known Atkins diet was the first of these, followed by other high-protein and low-fat diets such as Paleo, South Beach, and Dukan.

The amount of protein in the ketogenic diet is moderate compared to other low-carb diets, as consuming a large amount of protein can prevent ketosis.

Moderate protein intake is also important for maintaining muscle mass.

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