7-day Keto Diet Meal Plan
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If you’re looking for a good method of weight loss, you probably have heard keto. It is one of the biggest diet buzzwords today, referring a eating plan with low intake of carbs and high intake of fat. During ketogenic diet, your body will enter a condition of ketosis and start to use fat for energy rather than carbohydrates.
Here is a 7-day Keto diet meal plan free for you and some information you should know before starting.
What You Need To Know Before Start
Take it easy. Your body needs time to adjust to keto diet. It's normal to get a little uncomfortable soon after the beginning. However, if the symptoms do not disappear or get relieved after a few days, your should ask advice from your doctor.
You can't get slack. You need to strictly and correctly follow the basic rules of keto (low-carbs and high-fat). Don't cheat during this 7-day plan since your body needs to keep an effective working condition.
It can cost you more than normal meal. Since this is a fat-heavy diet with high amount of animal proteins, you will spend more money than normal meals. But you can save some money if you purchase ingredients in bulk and make meals by yourself.
Please confirm in advance if you are allergic to the following foods.
Things You Can Eat During Keto Diet
During the following 7 days, you should avoid eating foods with a high glycemic index like breads, noodles, and rice. Don't worry, you won't feel hungry if you replace them with high-fat, low-carbohydrate foods.
About 20% to 30% of your daily intake should comes from healthy proteins, then good fats like nuts, olive oil, avocados, and cheese fats will make up the rest.
What’s more, choose green leafy vegetables for your diet such as lettuces and cauliflowers instead of starchy ones like potatoes.
Keto Menu on Day 1
Breakfast: Bacon & eggs + black coffee Lunch: Lettuce wraps with beef, tomato, and avocado Dinner: Broccoli-cheese Soup
Keto Menu on Day 2
Breakfast: Scrambled eggs + milk Lunch: Italian meatballs with mozzarella cheese Dinner: Zucchini boats filled with tomatoes, sausage, and onions
Keto Menu on Day 3
Breakfast: Blueberry muffins Lunch: Cauliflower grilled cheese Dinner: Grilled curry chicken thighs on wilted greens
Keto Menu on Day 4
Breakfast: Yogurt with mixed nuts and berries Lunch: Tuna salad in an avocado boat Dinner: Lettuce wraps with beef, tomato, and avocado
Keto Menu on Day 5
Breakfast: Bacon & eggs + black coffee Lunch: Pesto zucchini noodles with grilled chicken Dinner: Shrimp fajitas + orange juice
Keto Menu on Day 6
Breakfast: Pancakes with berries and whipped cream Lunch: Garlic steak bite salad with tarragon dressing Dinner: Grilled curry chicken thighs on wilted greens
Keto Menu on Day 7
Breakfast: Pizza omelet Lunch: Italian meatballs with mozzarella cheese Dinner: seafood chowder
The keto diet is popular among people who want to lose weight, stabilize blood sugar and insulin levels.
Whether you’re a beginner to the keto diet or not, this 7-day Keto Diet Meal Plan may give you some direction about what to eat to burn the stored fat more efficiently.
