Easy 7-Day Keto Diet Meal Plan
The ketogenic (keto) diet continues to be one of the most popular diet plans because of its ability to promote substantial weight loss and help those with Type 2 Diabetes improve their blood sugar levels. For those of you that may not be that familiar with the keto diet, here’s a little bit more information.
The Ketogenic Diet
The keto diet is a diet that is high in fat and low in carbohydrates. This causes the body to break down fat into molecules called ketones. Ketones circulate in the blood and become the main source of energy for many cells in the body. The initial purpose for the ketogenic diet was used to treat some types of epilepsy, but has been used since the 1970s to treat obesity. These low-carb keto diets became very popular in the 1990s and the popularity continues to grow.
The typical keto diet recommends a daily carbohydrate intake of 50g of total carbs or about 20-30g of net carbs per day. Net carbs are total carbs minus the fiber. Fiber is present in plants and is important to include in a keto diet because fiber protects gut bacteria, improves digestive function, and helps prevent constipation.
The majority of daily calories come from fats, while lesser amounts come from protein sources, such as meat, fish, eggs, and dairy; which are important components of the keto diet.
Although the number of carbohydrates and percentages will depend on a variety of factors such as insulin tolerance, physical activity level, and body composition, a keto diet generally consists of the following components:
- 60-70% fat
- 25-35% protein
- 5-10% carbohydrates
Beginning a new lifestyle change, such as the keto diet, can be incredibly intimidating and it is so easy to get overwhelmed with conflicting information. Some people may find it difficult to put together the right combination of foods to provide them with variety and satisfaction, which is why I highly recommend meal plans. Meal plans can help familiarize you with the diet and determine if it is the best plan for you to stick with, long-term.
To help get you started on the right track, I have included a, Easy 7-Day Keto Diet Meal Plan below. These meals and snacks can be tailored to your liking, but be careful not to exceed approximately 50g of total carbohydrates daily.
Always remember: Before beginning any diet plan, be sure to consult with your healthcare provider and/or dietitian if you have any questions or concerns.
Easy 7-Day Keto Diet Meal Plan
|
|
Breakfast |
Lunch |
Dinner |
Snacks |
|
Sunday |
*Veggie Egg White Stuffed Omelet |
Mixed green salad with 3 ounces of tuna, ½ avocado, 1 ounce of shredded cheese and a light vinaigrette |
Grilled chicken breast, green beans & mushrooms |
Celery sticks with guacamole |
|
Monday |
Scrambled eggs, sautéed kale, and peppers |
*Cajun Herb Egg Salad in lettuce wraps |
Beef stew made with mushrooms, onions, celery, herbs, & low-sodium beef broth |
Nuts
Bell peppers & cream cheese
|
|
Tuesday |
Smoothie containing almond milk, peanut butter, spinach, and protein powder |
Grilled salmon with a salad of mixed leafy greens and tomato |
Roasted turkey with cauliflower and Brussels sprouts |
Sugar-free turkey jerky
Nuts |
|
Wednesday |
*Veggie Egg White Stuffed Omelet |
Cajun shrimp & avocado on a bed of mixed greens with tomatoes, feta cheese, herbs, lemon juice, and olive oil |
*Easy 30 Minute Kale & Sausage Stir Fry |
A boiled egg
Celery sticks with herbed cream cheese
|
|
Thursday |
2 fried eggs, sliced avocado and 1 serving of blackberries |
*Grilled Mediterranean Bruschetta Salmon |
Roasted chicken breast with mashed cauliflower and green beans |
Kale chips
Sugar-free turkey jerky
|
|
Friday |
Yogurt topped with 1 serving of raspberries and sprinkled with sunflower seeds |
*Philly Cheese Steak Stuffed Bell Peppers |
Stir-fry made with chicken, broccoli, mushrooms, peppers, and coconut aminos in place of soy sauce |
Celery sticks with guacamole |
|
Saturday |
Scrambled eggs, sautéed kale, and peppers |
Tuna salad made with tomatoes and avocado.
1 serving of flax seed crackers |
*Creamy One-Pot Garlicky Salmon & Asparagus |
Nuts
Bell peppers & cream cheese |
*Keto-Friendly Recipes Used in the Above Meal Plan
- Philly Cheese Steak Stuffed Bell Peppers
- Creamy One-Pot Garlicky Salmon & Asparagus
- Veggie Stuffed Egg White Omelet
- Cajun Herb Egg Salad
- Easy 30 Minute Kale & Sausage Stir Fry
- Grilled Mediterranean Bruschetta Salmon
References:
Healthy Recipes & A Touch of DIY Flair. (n.d.). Retrieved from https://www.beautifuleatsandthings.com/
Medical information and health advice you can trust. (n.d.). Retrieved from https://www.healthline.com/
PaoliII A. Ketogenic Diet for Obesity: Friend or Foe? Intl J Environ Res Pub Health. 2014;11(2):2092-2107.
Andrea Mathis, MA, RDN, LD is an Alabama-based Registered Dietitian Nutritionist and owner of the healthy food blog, Beautiful Eats & Things. After completing her graduate studies at the University of Alabama, Andrea worked in several different healthcare settings including clinical, public health, and long-term care. Andrea believes in achieving optimal health by incorporating healthier eating habits into your lifestyle and making healthy eating fun! When she’s not running after her two toddlers, she’s going on exciting foodie adventures with her husband!