Thousands of people have lost weight on the popular Keto meal plan from celebrities to every day folks, myself included. It’s so popular because it’s so versatile, there’s literally thousands of recipes you can make, you get to eat amazing things heavy cream and bacon, it’s easy and most importantly you drop weight fast and you don’t get hungry. With that being said, it’s not for everyone and it’s important to know what foods you’ll be eating before you start and how to incorporate more fats into your meal. Remember that Ketogenic meal plans aren’t as high in protein as Paleo, they focus on fat. Always check with your doctor first to make sure that the keto meal plan is right for you. If you want to try keto, here is a 7-day sample meal plan with keto foods.
Ketogenic Diet Basics
Diet should be high in fat, high in protein and low in carbohydrates. It usually constitutes 75%, 20% and 5% of daily calories.
As always, carbohydrates in food are converted into sugar and transported to the body and are especially important for supporting the brain. However, if the food is too low in carbohydrates, the liver converts fats into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source.
Ketosis is the state characterized by elevated levels of ketone bodies in the blood. Very simply put, ketosis is when your body stops using glucose for energy and instead uses fat broken down into ketones.
Plan menus and snacks at least a week ahead of time, so you aren’t caught with only high carb meal choices.
What You Can’t Eat (or Drink) while on Keto
Foods and drinks that you’ll avoid on keto include many whole fruits (though some fruits are keto-friendly), dried fruits (high in sugar), whole grains, cold cuts, chicken nuggets, milk, ice cream, some alcohol, and desserts. (keto friendly desserts are fine).
A 7-Day Sample Menu for the Keto Meal Plan
Day 1
Breakfast: Scrambled eggs in grass fed butter on a bed of lettuce topped with avocado
Snack: Sunflower seeds
Lunch: Spinach salad with grilled salmon
Snack: Celery and pepper strips dipped in guacamole
Dinner: Pork chop (or choice of lean meat) with cauliflower mash with grass fed butter and red cabbage slaw (no sugar).
Day 2
Breakfast: Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs
Mind you- you don’t have to purchase Bulletproof coffee you can make your own. Here’s the recipe. This coffee keeps me super charged for hours! I literally have to remind myself to eat though!
Snack: Macadamia nuts (handful)
Lunch: Tuna salad stuffed in tomatoes (whole fat mayo)
Snack: Roast beef and sliced cheese roll-ups (whole fat cheese)
Dinner: Meatballs on zucchini noodles, topped with cream sauce
Day 3
Breakfast: Cheese and veggie omelet topped with salsa
Snack: Plain, full-fat Greek yogurt topped with crushed pecans
Lunch: Sashimi – raw fish (no rice) with miso soup
Snack: Smoothie made with almond milk, greens, almond butter, and protein powder
Dinner: Roasted chicken with asparagus and sautéed mushrooms
Day 4
Breakfast: Smoothie made with almond milk, greens, almond butter, and protein powder
Snack: Two hard-boiled eggs
Lunch: Broiled chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
Snack: Sliced cheese and bell pepper slices
Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus
Day 5
Breakfast: Fried eggs with bacon and a side of greens
Snack: A handful of walnuts with a quarter cup of berries
Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad
Snack: Celery sticks dipped in almond butter
Dinner: Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce
Day 6
Breakfast: Baked eggs in avocado cups
Snack: Kale chips
Lunch: Poached salmon avocado rolls wrapped in seaweed (rice-free)
Snack: Meat-based bar (turkey or pork)
Dinner: Grilled beef kabobs with peppers and sautéed broccolini
Day 7
Breakfast: Eggs scrambled with veggies, topped with salsa
Snack: Dried seaweed strips and cheese
Lunch: Sardine salad made with mayo in half an avocado
Snack: Turkey jerky (look for no added sugars)
Dinner: Broiled trout with butter, sautéed bok choy