What is a keto diet. How can beginners start a keto meal plan. What are the benefits of following a 7-day keto meal plan. How to create a balanced keto meal plan. What foods are allowed on a keto diet. How to stay motivated on a keto diet. What are common mistakes to avoid on a keto meal plan.

Understanding the Keto Diet Basics

The ketogenic diet, commonly known as keto, is a low-carb, high-fat dietary approach that has gained significant popularity in recent years. Its primary goal is to shift the body’s metabolism into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This metabolic state can lead to various health benefits, including weight loss, improved energy levels, and better blood sugar control.

To achieve ketosis, individuals typically need to limit their carbohydrate intake to around 20-50 grams per day, depending on their specific needs and goals. This drastic reduction in carbs forces the body to seek alternative fuel sources, primarily stored fat and dietary fat.

Key Components of a Keto Diet

• High fat intake (70-80% of total calories)
• Moderate protein consumption (20-25% of total calories)
• Very low carbohydrate intake (5-10% of total calories)
• Focus on whole, unprocessed foods
• Elimination of most grains, sugars, and starchy vegetables

Benefits of Following a 7-Day Keto Meal Plan

Embarking on a 7-day keto meal plan offers numerous advantages, especially for beginners. It provides structure and guidance during the initial phase of the diet, which can be challenging for many. Here are some key benefits:

1. Simplifies meal planning and preparation
2. Reduces decision fatigue and stress around food choices
3. Ensures proper macronutrient balance
4. Helps maintain consistency in the diet
5. Facilitates easier grocery shopping
6. Minimizes food waste
7. Provides a clear framework for understanding keto-friendly foods

By following a structured meal plan, beginners can focus on adapting to the new dietary approach without the added stress of constantly deciding what to eat. This can significantly increase the likelihood of success and adherence to the keto diet in the long term.

Creating a Balanced Keto Meal Plan

A well-designed keto meal plan should not only meet the macronutrient requirements but also provide a variety of nutrients to support overall health. Here are some key considerations when creating a balanced keto meal plan:

Incorporate a Variety of Healthy Fats

While the keto diet is high in fat, it’s crucial to focus on healthy sources. Include a mix of:

• Avocados and avocado oil
• Olive oil and olives
• Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
• Fatty fish (salmon, mackerel, sardines)
• Grass-fed butter or ghee
• Coconut oil and MCT oil

Choose Quality Protein Sources

Protein is essential for maintaining muscle mass and overall health. Opt for:

• Grass-fed beef and lamb
• Free-range poultry
• Wild-caught fish
• Pastured eggs
• Organic tofu and tempeh (for plant-based options)

Include Low-Carb Vegetables

Vegetables are crucial for providing vitamins, minerals, and fiber. Focus on low-carb options such as:

• Leafy greens (spinach, kale, arugula)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Zucchini and other summer squashes
• Bell peppers
• Asparagus
• Mushrooms

Sample 7-Day Keto Meal Plan for Beginners

Here’s a sample 7-day keto meal plan that incorporates a variety of foods while maintaining the appropriate macronutrient ratios:

Day 1

Breakfast: Bulletproof coffee (coffee blended with grass-fed butter and MCT oil)
Lunch: Chicken bacon ranch cheese wraps (2 servings)
Dinner: Slow cooker sausage and peppers with keto garlic cheese bread

Day 2

Breakfast: Keto veggie omelet
Lunch: Leftover sausage and peppers with garlic cheese bread
Dinner: Chicken cabbage stir fry

Day 3

Breakfast: Bulletproof coffee
Lunch: Chicken bacon ranch cheese wraps (2 servings)
Dinner: Beef stew (made with low-carb vegetables)

Day 4

Breakfast: Chaffles (cheese waffles) with sugar-free maple syrup
Lunch: Leftover beef stew with a side of macadamia nuts
Dinner: Juicy burgers on keto buns with lettuce, tomato, and keto-friendly ketchup

Day 5

Breakfast: Bulletproof coffee
Lunch: Chicken bacon ranch wraps (2 servings)
Dinner: Keto crustless pizza (topped with low-carb vegetables and meats)

Day 6

Breakfast: Bacon, cherry tomatoes, and avocado
Lunch: Fathead bagels with cream cheese and cucumber slices
Dinner: Ground turkey taco-stuffed peppers

Day 7

Breakfast: Bulletproof coffee
Lunch: Slow cooker crack chicken with mini bell peppers and celery for dipping
Dinner: Roasted chicken with a side of roasted low-carb vegetables

Tips for Success on a Keto Meal Plan

Adhering to a keto meal plan can be challenging, especially for beginners. Here are some tips to increase your chances of success:

1. Stay hydrated: Drink plenty of water throughout the day to help combat potential side effects like the “keto flu”.
2. Track your macros: Use a food tracking app to ensure you’re staying within your carb limit and meeting your fat and protein goals.
3. Meal prep: Prepare meals in advance to save time and reduce the temptation to stray from the plan.
4. Stock up on keto-friendly snacks: Keep nuts, cheese, and low-carb vegetables on hand for quick and easy snacks.
5. Be mindful of hidden carbs: Read labels carefully, as some foods may contain unexpected sources of carbohydrates.
6. Prioritize sleep and stress management: Adequate sleep and stress reduction can help support your body’s adaptation to the keto diet.
7. Consider supplementation: Consult with a healthcare professional about potential supplements like electrolytes or MCT oil to support your keto journey.

Common Challenges and How to Overcome Them

While following a keto meal plan can be rewarding, it’s not without its challenges. Here are some common obstacles and strategies to overcome them:

Keto Flu

Many people experience flu-like symptoms when first starting a keto diet. This can include headaches, fatigue, and irritability. To minimize these symptoms:

• Increase your water and electrolyte intake
• Gradually reduce carbohydrates instead of cutting them out abruptly
• Ensure you’re consuming enough calories from fat and protein

Social Situations and Eating Out

Maintaining a keto diet in social settings can be challenging. To navigate these situations:

• Research restaurant menus in advance and choose keto-friendly options
• Eat a small keto-friendly meal before attending social events
• Bring a keto-friendly dish to share at gatherings
• Focus on the social aspect rather than the food

Plateaus and Stalls

Weight loss plateaus are common on any diet, including keto. If you hit a plateau:

• Reassess your macros and adjust as needed
• Incorporate intermittent fasting
• Increase physical activity
• Ensure you’re not consuming hidden carbs

Customizing Your Keto Meal Plan

While the sample 7-day meal plan provided is a great starting point, it’s essential to customize your plan to fit your individual needs and preferences. Here are some ways to personalize your keto meal plan:

Consider Your Caloric Needs

Calorie requirements vary based on factors such as age, gender, weight, and activity level. Use a calorie calculator to determine your ideal intake and adjust portion sizes accordingly.

Account for Dietary Restrictions

If you have food allergies, intolerances, or follow a specific dietary pattern (e.g., vegetarian or dairy-free), make sure to substitute ingredients as needed. There are numerous keto-friendly alternatives available for most dietary restrictions.

Incorporate Variety

To prevent boredom and ensure a wide range of nutrients, rotate your meals and try new recipes regularly. Experiment with different spices, herbs, and cooking methods to keep your meals interesting.

Plan for Leftovers

Incorporate leftovers into your meal plan to save time and reduce food waste. Many keto dishes reheat well and can be repurposed for lunches or quick dinners.

Long-Term Sustainability of a Keto Diet

While a 7-day keto meal plan is an excellent way to kickstart your journey, it’s essential to consider the long-term sustainability of this dietary approach. Here are some factors to keep in mind:

Nutrient Density

Ensure your keto diet includes a variety of nutrient-dense foods to prevent deficiencies. Focus on incorporating:

• Leafy greens and low-carb vegetables
• Fatty fish rich in omega-3s
• Nuts and seeds for minerals and fiber
• Organ meats for vitamins and minerals

Flexibility

As you become more comfortable with the keto diet, you may want to explore different approaches, such as cyclical keto or targeted keto, which allow for more flexibility while still maintaining the benefits of ketosis.

Regular Health Check-ups

It’s important to monitor your health markers regularly, especially if you plan to follow a keto diet long-term. Regular check-ups with your healthcare provider can help ensure that the diet is working well for your individual needs and health status.

Lifestyle Integration

For long-term success, focus on integrating keto principles into your lifestyle rather than viewing it as a temporary diet. This may involve developing new cooking skills, finding keto-friendly alternatives to your favorite foods, and educating friends and family about your dietary choices.

By following a well-designed 7-day keto meal plan and implementing these strategies, beginners can successfully navigate the initial stages of the ketogenic diet. Remember that everyone’s journey is unique, and it may take some time to find the perfect balance that works for you. Stay patient, remain consistent, and don’t hesitate to seek guidance from nutrition professionals if needed. With dedication and the right approach, a keto diet can be a sustainable and rewarding way to improve your health and well-being.

Free 7-Day Keto Meal Plan For Beginners

Use this easy 7-day keto meal plan to save time and enjoy delicious food. This free keto meal plan is perfect for beginners and includes a grocery list option.

By Maya Krampf

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Free Printable: Low Carb & Keto Food List

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If you’re new to keto, getting back into low carb living, or just wondering what to eat on a low carb diet, this simple keto diet meal plan is the best place to start! This free 7-day keto meal plan covers a week of delicious meals, with clean ingredients. Plus, it comes with options to customize, and you can even generate the shopping list using the Wholesome Yum keto app!

Why Use A Keto Meal Plan?

So many people struggle with keto because they don’t have time to cook, can’t remember which foods are keto, deal with picky eaters, make last-minute dinner choices, or get expensive takeout when cooking feels too time-consuming at the end of the day.

A keto diet meal plan solves all these problems.

How? An easy keto meal plan lets you decide ahead of time what you’ll eat for the week and prep components of meals (or entire meals!) on your schedule — which cuts down on decision fatigue, stress, food waste, and pricy last-minute meals.

And, you can make food that tastes delicious, that the whole family enjoys… keto or not!

Get The Wholesome Yum App!

Make keto easy with customized keto meal plans, automatic macro tracking, auto generated grocery list, delicious low carb recipes, and more.

What Makes The Best Keto Meal Plan?

The best easy keto meal plan has a few special qualities:

• Incorporates delicious, family-friendly recipes
• Uses easy-to-find, clean keto ingredients
• Makes space in the schedule for leftovers, so you waste less food
• Utilizes light meal prep for lunch a few times – but not for every meal
• Flexible to lifestyle and schedule changes
• Easy to use and adjust
• Helps count macros more easily

Good news: The free keto meal plan below is one of the best easy keto meal plan options you can use to get started – it checks all the boxes above! It will help you stay on track without taking too much time from your busy schedule.

7-Day Easy Keto Meal PlanPin It For Later!

7-Day Clean Keto Meal Plan

Use this 7-day keto meal plan to get all the benefits of low carb living — without the time and stress of deciding what to eat at the last minute.

Low Carb Meal Plan Notes:

• If you don’t like something in the plan below, browse the keto breakfast, keto lunch, or keto dinner recipe archives to swap out whatever you want.
• This is a keto diet meal plan, but it can work for low carb, too! If you have more room for carbs, feel free to add some low carb fruit and snacks to round out your plan.
• Many people approach keto breakfast and snacks differently (if they even eat them at all!), so this simple keto meal plan offers a breakfast recipe suggestion that’s easy to swap, plus room in the macros to add optional keto snacks to each day.
• Macro counts assume the standard serving size listed for each recipe.
• Scroll down below the plan for instructions on how to get the grocery list for this free keto meal plan!

Day 1:

• Breakfast: Bulletproof Coffee
• Lunch: Meal prep Chicken Bacon Ranch Cheese Wraps (make 6 and eat 2 today)
• Dinner: Crock-Pot Sausage And Peppers with Keto Garlic Cheese Bread
• Total Macros: 89.7g fat | 79.4g protein | 16.3g net carbs

Day 2:

• Breakfast: Bulletproof Coffee OR Keto Veggie Omelette*
• Lunch: Leftover Crock-Pot Sausage And Peppers with Keto Garlic Cheese Bread
• Dinner: Chicken Cabbage Stir Fry
• Total Macros: 61.7g fat | 67.4g protein | 24.3g net carbs (*macros based on bulletproof coffee for breakfast)

Day 3:

• Breakfast: Bulletproof Coffee
• Lunch: Meal prep Chicken Bacon Ranch Cheese Wraps (eat 2 that you made on day 1)
• Dinner: Beef Stew
• Total Macros: 72g fat | 84g protein | 13g net carbs

Day 4:

• Breakfast: Bulletproof Coffee OR Chaffles with Keto Maple Syrup*
• Lunch: Leftover Beef Stew with macadamia nuts
• Dinner: Juicy Burgers with Keto Hamburger Buns, Keto Ketchup, and bibb lettuce leaves
• Total Macros: 80. 6g fat | 67.3g protein | 17.3g net carbs (*macros based on bulletproof coffee for breakfast)

Day 5:

• Breakfast: Bulletproof Coffee
• Lunch: Meal prep Chicken Bacon Ranch Wraps (eat 2 that you made on day 1)
• Dinner: Keto Crustless Pizza
• Total Macros: 93.7g fat | 81.8g protein | 13.9g net carbs

Day 6:

• Breakfast: Bulletproof Coffee OR Bacon, Cherry Tomatoes & Avocado*
• Lunch: Fathead Bagels with cream cheese and cucumber slices
• Dinner: Ground Turkey Taco Stuffed Peppers
• Total Macros: 67.9g fat | 56.5g protein | 19.6g net carbs (*macros based on bulletproof coffee for breakfast)

Day 7:

• Breakfast: Bulletproof Coffee
• Lunch: Slow Cooker Crack Chicken with mini bell peppers and celery (for dipping or spreading)
• Dinner: Roasted Chicken and Vegetables with Keto Chocolate Chip Cookies
• Total Macros: 76. 7g fat | 83.4g protein | 18.1g net carbs

Get The Grocery List + Customize Your Weekly Keto Meal Plan

Want the full grocery list for the sample meal plan – and the ability to customize it? Get the Wholesome Yum app!

The Wholesome Yum app delivers all the amazing benefits of keto meal planning, and cuts the process down to minutes every week. Say goodbye to picky eaters, cooking separate keto meals, or turning to takeout! You’ll be able to:

• Customize every meal in your meal plan (from a huge library of easy keto recipes)
• Tally your macros in real time automatically
• Generate your grocery list (for your custom plan!) in just a tap
• Adjust meals for yourself or your whole family
• Download a PDF and print easily
• And more…

…All from your smartphone phone, tablet, or desktop computer. It’ll keep you keto wherever you are, and syncs across all your devices.

Best of all… every recipe is keto, family-friendly, and delicious. And you can try it free for 7 days! See for yourself here:

Get The Wholesome Yum App Free For A Week

Keto Garlic Cheese Bread (Pull Apart!)

Jump to recipeAn easy keto cheese bread recipe with gooey cheese pulls and 3g net carbs! Make this low carb keto garlic cheese bread with almond flour or coconut flour.

By Maya Krampf

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Free Printable: Low Carb & Keto Food List

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I’ve been very excited to share this low carb keto cheese bread recipe with you. It’s another fathead dough recipe, but this time we’re turning it into keto garlic cheesy bread! And I have a feeling that it will become a favorite addition to your keto pizza nights. Don’t forget the marinara sauce for dipping!

I’ve created this keto cheese bread with almond flour to resemble traditional cheesy pull-apart bread. I think it’s more fun to eat, but you could just do the cheese topping on top too (like I do for cauliflower breadsticks) or make keto garlic bread if you like more of a baguette experience.

Why You’ll Love This Keto Cheese Bread Recipe

• Cheesy, garlicky flavor
• Chewy, bread texture with gooey cheese throughout
• Only 20 minutes active prep time
• Just 3g net carbs per serving (which is 4 pieces!)
• Grain-free, gluten-free, low carb, and keto friendly

This section explains how to choose the best ingredients for keto cheesy bread, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

Fathead Dough:

• Mozzarella Cheese – Use shredded low-moisture, part-skim mozzarella. Avoid fresh mozzarella (the very soft kind that often comes in a ball shape), which has too much moisture.
• Cream Cheese – Full-fat plain is best, but low-fat or neufchatel would work.
• Wholesome Yum Blanched Almond Flour – Many brands are too coarse, which will yield gritty bread. Wholesome Yum brand almond flour is the finest out there, for the best texture in your keto cheese bread.

• Baking Powder – To help the bread rise a bit, though it won’t rise a ton. Be sure you’re using baking powder, not baking soda; the latter will result in bitterness and no rising due to the lack of acid in the recipe to react.

SWAP: For a nut-free option, make keto cheese bread with coconut flour instead of almond flour.

To do this, replace the 1 1/2 cups of almond flour with 1/2 cup Wholesome Yum Coconut Flour and add 2 extra eggs (for a total of 4) to the dough. Otherwise, the recipe will be the same, but you may end up with a smaller dough disc, so may need less mozzarella to stuff inside and/or garlic butter to brush on top.

Optional Yeast Ingredients:

• Active Dry Yeast – One packet, like this one. All the ingredients in this section are optional, if you want more lift and the flavor of yeast.
• Water – It needs to be lukewarm, like a baby’s bathwater, to activate the yeast properly.
• Inulin Powder – This is a prebiotic fiber used to feed the yeast, and it’s required if you’ll be including yeast in your keto cheesy bread. Keto sweeteners and sugar substitutes will NOT work, as yeast does not consume them like it would sugar. You can get inulin here (and use it for other yeast recipes, such as keto yeast bread, and for making keto chocolate), but regular sugar or coconut sugar would work as well. The yeast will consume most, if not all, of it, so the carb count in the final bread shouldn’t be much higher.

Garlic Butter Topping & Cheese Filling:

• Butter – Unsalted.
• Italian Seasoning – Use your favorite brand or make homemade Italian seasoning for all your healthy Italian recipes.
• Garlic Powder – I used this for convenience, but you can also use 2 cloves (or more!) of minced or crushed garlic instead. If you do, it’s best to stuff it into the cuts with the shredded cheese instead of mixing it with the melted butter, because it may burn on top of the bread but will be fine inside the cuts.
• Mozzarella Cheese – Preferably the same kind as used for the dough above, but other keto cheeses that melt well would work. Harder cheeses are not recommended for a pull-apart bread like this one, though you could add a sprinkle of parmesan cheese on top if you like.

This section shows how to make keto garlic cheese bread, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.

1. Bloom yeast. The yeast in this keto cheesy garlic bread is optional, but I highly recommend it as it adds classic flavor. Stir the warm water, inulin, and yeast in a small bowl to bloom.
2. Start the dough. Process almond flour, baking powder, and eggs in a food processor.

3. Melt the cheeses. Melt mozzarella and cream cheese together in a microwave or double boiler.
4. Add cheese to dough. Before the cheeses cool (they should still be stirrable as shown above), add them to the mixture in the food processor and process until a dough forms.
5. Add yeast. When the yeast is frothy and puffy, add it to the food processor and pulse until combined. If the dough is sticky, chill in the fridge to make it less sticky.

6. Shape. Flatten the keto cheese bread dough into a disc, about 3/4 inch tall and 7 inches in diameter.
7. Slice. Cut rows one inch apart in the dough disc, cutting almost to the bottom, but not all the way through. Then add cuts in the other direction to form a grid, as shown below.
8. Brush. In a small bowl, stir together melted butter, Italian seasoning, and garlic powder. Brush over the dough, letting it drip down into the cuts you made.

9. Stuff. Sprinkle shredded mozzarella over the cut areas (not all over) and push inside the cuts.
10. Bake. Place in the oven until the keto friendly cheese bread is golden and cooked through. It needs to not only brown on top, but also be cooked inside.

Tips For The Best Keto Garlic Cheese Bread

• When blooming the yeast, it’s ready when it’s puffy, bubbly, and larger in size. It won’t be very liquid anymore. That’s how you know it’s working!
• For extra chewy keto cheese bread, add xanthan gum. I didn’t find this necessary, but you can add 1/4 to 1/2 teaspoon of xanthan gum in the same step as the almond flour to make it more chewy.
• Do not over-process the dough, but do pulse until it’s uniform. You want the consistency to be the same throughout, but don’t want to deflate the yeast too much. Scrape the sides with a spatula if needed.
• Avoid sticky dough. This will depend on your kitchen temperature and humidity. If it’s sticky, chill the dough for 15-30 minutes in the refrigerator to make it less sticky. Also, using hands lightly covered in oil when working with the dough will help.
• A thin disc of dough works best. If it’s too thick, the top may burn before the inside is cooked through. However, if you run into this issue and find that there is sufficient browning during baking before the inside is done, you can tent the top with foil and continue baking.
• Wipe down the knife in between cuts when cutting the dough, so that it doesn’t stick to the knife too much.
• Add cheese to all the cuts in one direction first, then the opposite direction. It seems like a lot of cheese to fit in there, but it will melt down when you bake it.
• Watch closely in the oven. A good starting point to start checking is 10-12 minutes. It will likely take longer, but cook time will vary depending on thickness of your low carb cheese bread.
• Cheese pulls work best when the keto garlic bread is hot. But it depends on the mozzarella you use — freshly shredded mozzarella will pull better than the pre-shredded stuff from a bag. Another trick you can try for cheese pulls: cut small, short slits perpendicular to the seams, then pull apart.

• Store: Keep leftovers in the refrigrator for 3-4 days.
• Reheat: Place the bread in the oven, or the microwave, until hot.
• Freeze: Store in an airtight freezer bag or container for up to 3-6 months. For best results, thaw before reheating.

Serve this keto garlic cheese bread recipe with your favorite Italian dish, such as a keto soup, low carb pizza, or low carb salad, to make a complete meal:

• Soups – Try vegetable soup or creamy cauliflower soup for a vegetarian meal, or zuppa toscana for something more hearty.
• Pizza – My favorite is classic keto pizza, but lighter, veggie-filled options include zucchini pizza crust, eggplant pizza, or pizza casserole.
• Salads – Try wedge salad, Caesar salad, or antipasto salad.
• Marinara Sauce – For dipping!
• Appetizers – Make a complete appetizer spread featuring keto meatballs, keto fried pickles, low carb mozzarella sticks, and keto chicken wings.

If you like this recipe, try these other easy keto bread ideas:

• Food Processor – Using a food processor for this fathead keto cheese bread is imperative for the best texture, especially if you are also including the yeast.
• Baking Sheet – Great value for two.
• Pastry Brush – Brush your keto cheese bread with garlic butter before baking. Yum.

Keto Garlic Cheese Bread Recipe

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Fathead dough:

• 3 cups Mozzarella cheese (shredded) ▢
• 2 oz Cream cheese (cut into cubes) ▢
• 1 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 2 large Eggs ▢
• 1/2 tbsp Baking powder ▢

Optional yeast ingredients:

• 1 packet Active dry yeast (2 1/4 tsp) ▢
• 1/4 cup Water (lukewarm) ▢
• 1 tsp Inulin powder ▢

Topping:

• 2 tbsp Unsalted butter (melted) ▢
• 1/2 tsp Italian seasoning ▢
• 1/2 tsp Garlic powder ▢
• 1 1/2 cups Mozzarella cheese (shredded) ▢

Tap on the times in the instructions below to start a kitchen timer while you cook.

1. Preheat the oven to 350 degrees F (176 degrees C). Line a baking sheet with parchment paper.

2. If you want to include the optional yeast, stir the warm water, inulin, and yeast in a small bowl, and set aside for 10-15 minutes to bloom.

3. Meanwhile, process the almond flour, baking powder, and eggs in a food processor.

4. Melt the mozzarella and cream cheese together in a bowl in the microwave (90 seconds, stirring halfway through and at the end) or a double boiler on the stove (stirring occasionally until smooth).

5. Immediately before the cheeses cool, add them to the food processor with the blade placed over the cheese, and process until a dough forms.

6. Once the yeast looks frothy and puffy, add it to the food processor. Pulse until just combined.

7. If the dough feels sticky to the touch, chill it for 15-30 minutes, until it feels firmer and less sticky.

8. Using oiled hands to make the dough easier to work with, form a ball and then flatten into a disc (3/4 inch tall, 7 inch diameter) on the parchment lined baking sheet. If the dough is sticky again after forming the disc, you may need to chill it again so that it’s less sticky.

9. Use a knife to cut rows one inch apart in the dough disc, cutting almost to the bottom but not all the way through. Then, cut 1 inch apart in the perpendicular direction, to form a grid, again not cutting all the way through.

10. In a small bowl, stir together the melted butter, Italian seasoning, and garlic powder. Brush over the dough, letting it drip down into the cuts you made. Stuff shredded mozzarella inside the cuts, trying to avoid a 1/2 inch border at the edges, so that it doesn’t seep out during baking (it’s okay if a little gets in).

11. Bake for 15-18 minutes, until the cheesy bread is golden and cooked through.

Last Step: Leave A Rating!

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Serving size: 4 small pieces, or 1/12 entire recipe

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 238

Fat 18g

Protein 15g

Total Carbs 5g

Net Carbs 3g

Fiber 2g

Sugar 1g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

Course: Appetizer, Bread

Cuisine: American, Italian

Keywords: keto cheese bread recipe, keto cheese bread with almond flour, keto cheesy bread, keto garlic cheese bread, low carb cheese bread

Calories: 238 kcal

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Last major update: April 23, 2022 Filed Under: Keto Appetizers Keto Recipes Low Carb Bread Recipe Videos Almond Flour Recipes Cream Cheese Recipes BakingFreezer FriendlyMake Ahead KetoVegetarian ChristmasEasterMother’s DaySuper BowlThanksgiving Italian FallSpringWinter

Keto Diet Menu for 7 days – the right menu for proper nutrition > Green Leaf

Keto diet – the right menu for proper nutrition

The ketogenic diet is a unique diet plan that helps you lose weight without debilitating hunger strikes. It implies the minimum amount of carbohydrates in the diet. It is these products that form the basis of nutrition (about 80-90% of the total amount of food consumed). In order for such a diet to give the desired result, it is necessary to correctly compose a keto diet menu. We will tell about all the features and nuances of dietary nutrition in our material.

The essence and basic principles of the dietary menu

The keto diet implies proper nutrition recipes that help to achieve a certain balance of substances that enter the body with food. Gradually, you need to ensure that the diet looks like this:

• fats – 60-70%;
• proteins – 20-30%;
• carbohydrates – no more than 10-20%.

That is, a person who eats according to the keto diet menu must almost completely refuse food high in carbohydrates, otherwise the desired results will not be achieved. Forbidden to use:

• most fruits;
• grains and pods of legumes;
• cereals and anything else containing starch;
• sauces, drinks and other additives containing sugar;
• packaged store juices;
• alcoholic products.

As a result of such nutrition, the body enters a special state called ketosis. It begins due to the fact that carbohydrate starvation of cells is triggered. The body tries to replenish its energy supply, which occurs by feeding on ketone cells. The result is the breakdown of body fat, which contributes to weight loss.

7-Day Keto Diet Menu: The Best Options

For the ketogenic diet to be as effective and varied as possible, it is worth paying careful attention to menu planning. If you approach the issue wisely and correctly compose a weekly diet, your food will not only be healthy, but also incredibly tasty.

The weekly keto diet menu for women and men is the same. We present to your attention the most interesting and versatile options. You can combine them, add your own dishes and choose what you like best.

Monday

As a snack, you can eat 50 g of seeds or nuts (almonds are best).

Tuesday

Cheese will help to overcome the feeling of hunger during the day. It is also acceptable to have a snack a couple of times a day with 3-5 olives.

Medium

Cashew nuts, boiled chicken egg, cucumber are perfect for a snack.

Thursday

A smoothie with avocado, greens, 1/2 apple will help to cope with hunger between main meals. It is also permissible to have a bite of cauliflower in batter.

Friday

A boiled egg or yogurt is a good snack for Friday.

Saturday

On the sixth day of the diet, you can drink a protein shake instead of a snack. If you still want to eat something, give preference to kiwi or nuts.

Sunday

On the seventh day, between breakfast, lunch and dinner, you can cook scrambled eggs or drink ayran.

Are sweets allowed?

Considering that the use of products containing sugar in the menu of the keto diet is strictly prohibited, not everyone will decide to switch to such a diet. But for the inveterate sweet tooth, there is a great alternative – the natural sweetener stevia, which you can buy directly on our website. Due to the fact that it contains only ingredients of natural origin, it will not cause any harm to the body. On the contrary, stevia is capable of:

• help in rapid weight loss due to zero calories;
• restore strength and relieve fatigue;
• normalize blood pressure;
• prevent spikes in blood glucose due to a glycemic index of zero;
• strengthen tooth enamel;
• enhance immunity.

Sweet stevia is suitable for regular addition to drinks (both cold and hot), baked goods, sauces, yoghurts and other dishes. It will be an excellent solution for those who want to diversify the diet menu.

To order a healthy sweetener, go to the “Shop” section and check out our assortment. We have stevia and erythritol in different packaging. Place an order right now and make your life sweeter! And if you have any questions, you can ask our manager.

Keto diet menu for a week for women and a list of products

If you want to lose weight without harm to health, then the ketogenic or keto diet will suit you. You may have heard about the keto diet before, but still don’t understand its essence. In this article, we will cover the basics of the keto diet and give you a weekly keto meal plan to help you get started.

What is the keto diet?

The ketogenic diet is a meal plan that brings your body into ketosis, a state where the body uses fat as its primary fuel source (instead of carbohydrates).

When dieting, most of the calories you consume come from fat, with some protein and low carbohydrate. Ketosis also occurs with a low-calorie diet.

Doctors recommend the ketogenic diet for three reasons: epilepsy, type 2 diabetes, and weight loss.

According to a study published in June 2020 in Advances in Nutrition, the keto diet may also help improve short-term and long-term cognitive performance in people who live with Alzheimer’s disease and experience mild cognitive impairment.

One of the drawbacks of the ketogenic diet: the keto flu. One study published in March 2020 in Frontiers in Nutrition found that in 43 different online forums for people following the keto diet, about a third of commenters reported this short-term side effect of keto. In the first few days of a keto diet, you may experience headaches, muscle cramps, fatigue, nausea, constipation, and other flu-like symptoms, according to Harvard Health Publishing. These symptoms usually go away within a few days. To eliminate the symptoms of the keto flu, you need to drink plenty of fluids with electrolytes, according to StatPearls.

Basic principles of the keto diet

If you decide to try the keto diet, you should stick to the basic principles of nutrition. Approximately 60 to 80% of calories come from fat. This means that the main diet consists of meat, fats, oils and a limited amount of non-starchy vegetables.

The rest of the calories in the keto diet come from protein – about 1 gram per kilogram of body weight. When it comes to carbohydrates, most people maintain ketosis by consuming 20 to 50 grams of net carbs per day.

It should be remembered that it is easy to get out of ketosis. This means that if you mess up your meal plan, your body can go back to burning carbs for fuel instead of fat.

List of permitted foods on the keto diet

It is important to know which foods are allowed on the ketogenic diet and which are strictly prohibited. Before you start following a keto diet, make sure it’s right for you.

Protein

The ketogenic diet is not rich in protein (they focus on fat), so it should be consumed in moderation.

Allowed

• Grass fed beef
• Fish, especially oily, e.g. salmon
• Dark chicken meat

Limited

• Bacon
• Lean proteins such as skinless chicken breast and shrimp. They can be included in the keto diet as a supplement to fats

Prohibited

• Purchased sausages, frankfurters, ham, salmon and other processed products
• Meat marinated in sweet sauces
• Fish or chicken nuggets

Oils

Allowed

• Avocado oil
• Olive oil
• Coconut oil
• Butter
• Heavy cream

Limited

• Sunflower oil
• Safflower oil
• Corn oil

Forbidden

• Margarine
• Artificial trans fats

Fruits and vegetables

Permitted

• Avocados
• Leafy greens such as spinach and arugula
• Celery
• Asparagus

Limited

• Leek
• Zucchini
• Eggplant

Forbidden

• Potato
• Corn
• Raisin

Nuts and seeds

Permitted

• Walnuts
• Almond
• Flax and chia seeds

Limited

• Unsweetened nut butters (almond or peanut butter)
• Cashew
• Pistachios

Forbidden

• Dried fruits
• Sweetened nut or seed oils
• Nuts in chocolate

Dairy

Allowed

• Cheddar Cheese
• Blue cheese
• Feta cheese

Limited

• Curd
• Greek yogurt
• Ricotta cheese

Forbidden

• Milk
• Sweetened non-fat yogurt
• Ice cream

Sweeteners

Always use sweeteners in moderation.

Limited

• Stevia
• Erythritol
• Xylitol

Forbidden

• Agave
• Honey
• Maple Syrup
• White and brown sugar

Seasonings and sauces

Permitted

• Guacamole
• Lemon Butter Sauce
• Homemade mayonnaise (make sure there is no sugar in it)

Limited

• Garlic
• Tomato sauce (look for no added sugar)
• Balsamic Vinegar

Forbidden

• Barbecue sauce
• Ketchup
• Honey mustard

Drinks

Allowed

• Water
• Almond milk
• Bone broth
• Tea without sweeteners

Limited

• Black coffee (watch your caffeine intake)
• Unsweetened sparkling water (limit only if bubbles cause bloating)
• Diet soda
• Zero calorie drinks

Forbidden

• Soda
• Fruit juice
• Lemonade
• Latte, cappuccino and other coffee drinks

Herbs and spices

Allowed

All herbs and spices are suitable for a keto diet, but if you consume them in large quantities, we recommend counting carbohydrates.

• Salt (salt foods to taste)
• Pepper
• Thyme, oregano, pepper and cayenne pepper

Limited

• Ground ginger
• Ground garlic
• Ground onion

Prohibited

No herbs or spices are allowed on the keto diet. All can be used in small amounts to add flavor to food.

Dietary supplements

• Dietary fibers
• Multivitamin
• MCT Oil
• Exogenous ketones

Keto diet menu for 7 days

Day 1

Breakfast: Fried eggs and avocado salad

Snack: Sunflower seeds

90 004 Lunch: Spinach salad with grilled salmon

Snack: Celery and bell pepper sticks with guacamole

Dinner: Pork chop with mashed cauliflower and purple cabbage

Day 2

Breakfast: Bulletproof coffee (butter and coconut oil), hard boiled eggs

9080 6 Snack: Almonds

Lunch: Tuna salad with tomatoes, celery and herbs

Snack: Roast beef and sliced ​​cheese rolls

Dinner: Meatballs with zucchini noodles with cream sauce

Day 3

Breakfast: Omelette with cheese and vegetable salsa

Snack: Greek yogurt with chopped nuts

Lunch: Salad with turkey, arugula, avocado and blue cheese

Snack: Almond milk, almond oil and protein smoothie

Dinner: Grilled salmon with spinach and fried in coconut oil

Day 4

Breakfast: Almond milk, almond oil and protein smoothie

Snack: Two hard-boiled eggs

Lunch: Almond flour chicken cutlets with greens, cucumber and goat cheese salad

Snack: Goat slices cheese and bell pepper

Dinner: Grilled shrimp with Asparagus Lemon Cream Sauce

Day 5

Breakfast: Bacon and Greens Scrambled Eggs

Snack: A handful of walnuts with a quarter cup of berries

Lunch: Caesar salad with chicken

Snack: Celery sticks in almond butter

Dinner: Rice with tofu, cauliflower, broccoli and peppers, seasoned with homemade peanut sauce

Day 6

Breakfast Avocado scrambled eggs

Snack: Nuts

Lunch: Grilled salmon with avocado and cucumber

Snack: Fat cottage cheese with berries

Dinner: Grilled beef skewers with broccoli puree and bell peppers

Day 7

Breakfast: Omelette with vegetables

Snack: Sunflower seeds 90 005

Lunch: Cobb salad with hard boiled greens eggs, avocado, cheese and turkey

Snack: Almond milk, almond butter and protein smoothie

Dinner: Baked trout with sauerkraut

If you decide to follow a ketogenic diet, then you must understand that you need to carefully think about your daily diet.