7 Day Keto Diet Meal Plan
If you’re searching for a fat-burning meal plan to help you lose weight, the 7 day keto diet meal plan may be the perfect diet to suit your needs.
This weight-loss diet provides you with the tools needed to maintain a healthy lifestyle while also helping you achieve the body that you desire.
What Is Keto Diet
Some may ask what is keto diet? Keto diet plan is based upon consuming very low carbohydrates and high-fat foods.
The breakdown is:
5% to 10% Carbs
10% to 20 % Protein
70% to 80% Fat
This puts your body into a state called ketosis which convinces your body to transition into a fat-burning machine.
Now, this may seem like a contradiction because it’d make sense for fat foods to make you gain weight, not lose it.
However, the keto diet has been scientifically proven to be effective.
How The Diet Impacts Your Body
Here’s a breakdown of how the body works and how the keto diet alters your bodily functions for the better.
Your body runs on fuel from either sugar glucose or fat. The primary source of fuel that most people’s bodies tend to use is sugar glucose.
The body adores glucose and will use it for energy it is present. The more carbohydrates that you consume will result in the more glucose that’s produced.
The more your body produces glucose, the more it’s being used as fuel while leaving extra fat stored in your body causing you to gain excess weight.
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.
What Is Ketosis
Ketosis is a state when the body is deprived of the usual carbohydrates and sugars.
So instead of running the body on glucose, it works off the stored fat which then turns into ketones that do the job of fueling the body.
The way that your body feels and the way that it utilizes energy are reconditioned during the keto diet process.
Throughout the course of the diet, your fat will begin to be used to provide your body with energy instead of being stored for additional weight gain.
What makes the weight loss so easy is you don’t have to work out or engage in any more physical activities then you’re accustomed to.
The cutting of all sugars does all the work for you!
Aside from weight loss and energy boost, the keto diet has many additional benefits.
Source: National Institute Of Health
One of the many advantages of the keto diet is that it can also serve as a healing diet. Sugar is a high cause of many diseases today.
The lack of sugar intake has proven to help prevent many of those diseases such as diabetes, heart diseases, cancer, seizure disorders, and symptoms of aging.
This diet works to maintain your sugar levels.
Inflammation can be triggered by wheat, sugar, and other starches, so removing them will decrease the likeliness of this issue.
Whether you have experienced inflammation or not, the keto diet can help prevent it from happening or reduce the frequency of it.
It is often said the keto diet sharpens the mind and helps with mental clarity. Excessive sugar can cause the brain to fog.
The keto diet leads your brain to be fueled by ketones rather than sugar by prompting easier brain function and more clarity.
At the end, when your energy is heightened your mental focus is at an all-time high.
There is nothing like the energy you gain when your body adjusts to the keto diet.
It boosts your energy so diligently that you might even consider not going back to your old diet.
If you’re doing it correctly, the diet is very safe and 100% effective.
A keto diet meal plan is what will enable your body to enter ketosis, therefore getting into the state of ketosis requires a meal plan.
What you can eat on a keto diet is limited but there are plenty of great alternatives that will allow you to not even notice. It’s not as complicated as you may think.
What can you eat on the keto diet? The following foods are just a sample for the meal plan but it also includes enough for substitutes so you can mix and match your meals to your desires.
Source: Reader’s Digest
What Can You Eat On The Keto Diet
Meat and Seafood
Remember that keto diet foods are not to be high in protein; the focal point is on fat. So be moderate in consuming these proteins.
Fish, aim for fatty fish, such as salmon
Dark meat chicken
Skinless chicken breast
Whole Milk Natural Dairy
Fruits and Vegetables
(1 cup serving size)
Seeds and Nuts
Condiments and Sauces
Lemon butter sauce
Mayo (No sugar)
Tomato sauce/paste (No sugar)
Unsweetened carbonated water
Liquors like above, are keto friendly, as long as you do not mix them with juices or sweeteners. T
Use tonics, sodas, and seltzers when it comes to keto mixers.
Herbs and Spices
Any herb and spice can work in keto diet foods.
They are all typically okay if you use a tiny quantity for adding flavour.
These are just some examples however; you can use your desired choice.
Below are not required. They are simply optional and can help you produce ketones more rapidly.
Vitamin D (Great support for immune system)
Exogenous ketones (A great aid to help raise ketone levels)
Nutrition Information For The 7 Day Meal Plan
Nutrition information for foods in the meal plan.
Per 1 tablespoon serving: 124 calories, 0g net carbs, 0g protein, 14g fat
Benefits: Avocado oil is vital source for boosting your nutrients. The high levels of monounsaturated fatty acids help the body absorb nutrients.
Per 1 tablespoon serving: 100 calories, 0g net carbs, 0g protein, 11g fat
Benefits: It contains a fat-soluble vitamin good for the immune system and healthy vision.
Per 1 slice serving: 113 calories, 0g net carbs, 7g protein, 9g fat
Benefits: Cheese is the best dietary source for calcium and also an excellent source of protein.
Per 1 cup serving: 445 calories, 6.35g net carbs, 4.57g protein, 48.2g fat
Benefits: This is a great way improve digestion, and heart health. The high source of electrolytes help prevent fatigue.
Per 1 thigh serving: 318 calories, 0g net carbs, 32g protein, 20g fat
Benefits: Chicken, the most common poultry can aid in weight loss and cholesterol regulation. Also, it has a great source of protein.
Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat
Benefits: Eggs are very essential for receiving nutrients. In fact, they’re among the most nutritious foods around. They contain a fair mixture of satiating protein vitamins and fat.
Per 4-oz serving: 170 calories, 0g net carbs, 26g protein, 6g fat
Benefits: You’ll get an impressive amount of benefits from salmon. The impressive omega-3 fatty acids offer the ability fight off cancer cells and tumors.
Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat
Benefits: Asparagus is full of nutrients and antioxidants that can boost your brain function as well as give you more energy.
Per ½ avocado serving: 160 calories, 2g net carbs, 2g protein, 15g fat
Benefits: The creamy fruit is loaded with fiber, giving the ability to improve digestion. They also contain a high amount of immune-revving vitamin C.
Per 1 cup (raw) serving: 31 calories, 6g net carbs, 2.5g protein, 0.3g fat
Benefits: The verdant green veggie is keeps you looking younger, improves bone health and works as a natural detoxification.
Per 1 cup (raw) serving: 25 calories, 2g net carbs, 2g protein, 0g fat
Benefits: Cauliflower is very high in fiber, vitamin C and includes an abundance of heart-healthy nutrients.
Per 1 cup (raw) serving: 16 calories, 1g net carbs, 1g protein, 0g fat
Benefits: Celery is a very hydrating vegetable. These crunchy spears are rich in vitamins K, A, and C.
Per 1 cup (sliced) serving: 18 calories, 2g net carbs, 1g protein, 0g fat
Benefits: They are a very powerful antioxidant. This food is favorable in pain-relieving and lessens the risk of many chronic illnesses.
Per 1 cup (shredded) serving: 5 calories, 1g net carbs, 0g protein, 0g fat
Benefits: Leafy greens can add bulk to your meals while keeping your immune system healthy and strong. They also work for skin-strengthening vitamin A and vitamin C.
Per 1/2 cup (sliced) serving: 16 calories, 2g net carbs, 0g protein, 0g fat
Benefits: More than just a savory taste for dishes, green onions are extremely high in antioxidants and study shows they are a natural remedy for colds.
Per 1 cup (raw) serving: 25 calories, 6g net carbs, 1g protein, 0g fat
Benefits: amazing source containing vitamins that protect your heart health and neutralize harmful radicals in the blood.
Per 1 cup (sliced, raw) serving: 18 calories, 3g net carbs, 1g protein, 0g fat
Benefits: This is a delicious way to promote healthy digestion, reduce blood sugar and aid your heart health.
Foods You Should Avoid
Grains and starchy products
Evaporated skim milk & low fat dairy
Fruits and StarchyVegetables
Most fruits, except for lemons, limes, tomatoes, and small portions of berries.
Starchy vegetables, including corn, potatoes, and peas.
Nuts and Seeds
Sweetened nut or seed butter
Sauces and Condiments
Low fat barbecue sauce
Low fat ketchup
Low fat honey mustard
7 Day Keto Diet for Beginners
Here is a free 7-Day keto diet meal plan for beginners to ignite your journey towards living a healthier lifestyle. Scroll down to access and print the infographic.
Breakfast: Sunny-side up eggs and bacon added with avocado
Snack: peanuts or cashews
Lunch: Avocado salad with grilled chicken
Snack: stuffed celery sticks
Dinner: Beef and broccoli with cauliflower rice
Breakfast: Herbed veggie omelet with smoked salmon
Lunch: Broccoli salad stuffed in shredded cheese and red onions
Snack: High-fat cheese and dill pickle slices or organic pepperoni slices
Dinner: Zucchini noodles with butter and garlic topped in parmesan
Breakfast: Ham and cheese omelet sided with strawberries
Snack: Plain Greek yogurt coated in 1 teaspoon crushed almonds
Lunch: Sesame chicken wings and keto fries
Snack: Delicious smoothie made with coconut milk, raspberries and blackberries.
Dinner: Lemon pepper chicken topped in parsley sided with asparagus
Breakfast: Avocado smoothie made with coconut or almond milk, fresh spinach, and berries
Snack: Two deviled eggs or two hard-boiled eggs
Lunch: Chicken parmesan on top of zucchini noodles topped with cheesy tomato sauce
Snack: Pizza or taco rolls (used baked full-fat cheese as the “wrap” and fill with pizza or taco meat)
Dinner: Avocado chicken salad served with celery and tomatoes
Breakfast: Scrambled eggs and bacon sided with avocado or sliced tomato
Snack: A cup of berries with nuts of your choice (almonds, pecan, walnuts…)
Lunch: Lettuce wrapped beef burger topped with tomato, cheddar cheese and avocado
Snack: zucchini and homemade guacamole or with full-fat cheese
Dinner: Cheesy chicken fried cauliflower rice and broccoli
Breakfast: Egg burrito loaded with avocado, bacon, cheese, and chives
Snack: Keto bar
Lunch: Tuna stuffed avocado seasoned with lemon and topped off in green onions
Snack: Cheese and meat snack pack
Dinner: Roasted lemon garlic butter shrimp and asparagus
Breakfast: Smoked salmon mixed with scrambled eggs sprinkled with scallion
Snack: kale chips
Lunch: Salmon salad and boiled egg topped with cucumber and cherry tomatoes
Snack: Baked celery stuffed in goat or cottage cheese
Dinner: zucchini noodles shrimp scampi topped with lime
Simply Keto Cookbook
Keto Meal Prep
Keto Meal Prep Resource
When you eat the right combination of food, you simply feel more satisfied.
Once you start the keto diet for beginners, you will notice that you feel better, look fabulous, and overall have a healthier way of living.
Enjoy this free keto diet plan!