The Keto Diet: 7-Day Menu and Comprehensive Food List

The following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re good for people who follow this eating approach.

Avocado Oil

Per 1 tablespoon (tbsp) serving 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits This is a good source of heart-healthy monounsaturated fatty acids.

Canola Oil

Per 1 tbsp serving 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits Research has shown that consumption of canola oil can reduce total and bad cholesterol.

Coconut Oil

Per 1 tbsp serving 116 calories, 0g net carbs, 0g protein, 14g fat

Benefits While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels.

MCT Oil

Per 1 tbsp serving 115 calories, 0g net carbs, 0g protein, 14g fat

Butter

Per 1 tbsp serving 100 calories, 0g net carbs, 0g protein, 11g fat

Benefits Though the serving provides 11 g of saturated fat, research has found that butter isn’t a major factor in increasing risk of chronic conditions like heart disease or diabetes.

Cheddar Cheese

Per 1 slice serving 113 calories, 0g net carbs, 7g protein, 9g fat

Benefits Cheese is allowed as you please, but cheddar is a good example of its nutrition stats. One study found that cheese eaters had a 12 percent lower risk of type 2 diabetes.

Heavy Cream

Per 1 tbsp serving 52 calories, 0g net carbs, 0g protein, 5g fat

Benefits This is an easy way to add calories and fat into a ketogenic diet.

Bacon

Per 1 slice serving 43 calories, 0g net carbs, 3g protein, 3g fat

Benefits The green light on bacon may be one reason you’re up for sticking to the diet, as it can make eating occasions more enticing. Just watch the sodium content, as it can add up quickly.

Chicken Thigh

Per 1 thigh serving 318 calories, 0g net carbs, 32g protein, 20g fat

Benefits Leave the skin on here for extra fat. One thigh is a good source of selenium, zinc, and B vitamins.

Eggs

Per 1 egg serving 77 calories, 1g net carbs, 6g protein, 5g fat

Benefits Eggs contain the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium.

Ground Beef

Per 3-ounce (oz) serving (measured raw) 279 calories, 0g net carbs, 12g protein, 24g fat

Benefits Ground beef (made with 70 percent lean meat and 30 percent fat) is a higher-fat choice — but that’s the point here. You’ll also get an excellent source of vitamin B12, which is necessary to keep up your energy levels.

New York Strip Steak

Per 3 oz serving 224 calories, 0g net carbs, 22g protein, 14g fat

Benefits You’ll get an impressive amount of muscle-building protein plus satiating fat in this option. It’s also rich in zinc, a mineral that promotes proper thyroid function.

Asparagus

Per 1 cup (raw) serving 27 calories, 2g net carbs, 3g protein, 0g fat

Benefits Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation.

Avocado

Per ½ avocado serving 160 calories, 2g net carbs, 2g protein, 15g fat

Benefits The creamy fruits are packed with fiber, something that you may lack on the keto diet. They also are an excellent source of immune-revving vitamin C.

Easy 7-day menu and diet tips

When following a keto diet, some people may find it difficult to work out the right foods to eat and when to eat them. Meal plans can help people get used to the diet or stick with it.

The keto diet is a high fat, low carbohydrate diet. Potential benefits of the keto diet plan include weight loss and fat loss.

Though various sources report different percentages, a keto diet comprises approximately:

• 55–60% fats
• 30–35% protein
• 5–10% carbohydrates

A study in the Journal of Nutrition and Metabolism reports that those following a “well-formulated” keto diet typically consume under 50 grams (g) of carbs and approximately 1. 5 g of protein per kilogram of body weight per day.

In order to stick to these macronutrient ratios, most experts agree that meal planning for a keto diet is essential.

Read on to learn more about the keto diet and discover what a 7-day keto meal plan might look like.

A keto meal is one that contains under 50 g of total carbs or contributes about 30 g 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.

In the keto diet, the majority of daily calories come from fats, while lesser amounts come from proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet.

When the body cannot rely on carbohydrates for energy, it must burn fat for fuel. This results in a buildup of acids called ketones in the body. This results in a bodily state of ketosis.

According to a 2012 study, a keto diet may reduce fat mass, waist circumference, and fasting insulin levels.

Also, a 2012 review of 23 studies indicates that a low carbohydrate diet, such as the keto diet, could lower some of the primary risk factors for heart disease, including high blood pressure, low-density lipoprotein cholesterol, and triglycerides.

Many people follow a keto plan for a set amount of time before altering the diet to include more carbohydrates and less fat.

Below is a sample 7-day keto meal plan. People can tailor these meals and snacks to their liking, but they should be careful not to exceed 50 g of total carbohydrates daily.

It can be challenging for vegetarians and vegans to follow a keto diet, as many of the calories in these diets come from carbohydrates. Even sources of nonanimal protein, such as lentils and beans, are often relatively high in carbs.

In the standard keto diet, animal products tend to make up a large portion of meals because these foods are naturally high in fat, high in protein, and low in carbohydrates.

Though tricky, it is possible to follow a vegetarian or vegan keto diet. Those who do not eat meat or fish can replace these products with high fat plant-based foods.

Vegetarians can also eat eggs and some forms of dairy as part of the diet.

The following tips may help people stick to the keto diet:

• Set a start date.
• Reorganize the pantry and refrigerator so that they do not contain high carbohydrate foods.
• Make a weekly meal plan. This is key to eating balanced meals and preventing hunger.
• Stock up on keto-friendly foods and beverages.
• Read product labels carefully and check the ingredients list and carb content of each item.
• Prepare meals ahead of time and freeze or refrigerate them in batches.
• If hunger pangs occur regularly, try eating five or six small meals, instead of three large ones.
• To avoid “keto flu” in the early stages, drink plenty of fluids and supplement with electrolytes.
• Consider taking to fill in nutritional gaps while following this diet.
• Consider temporarily reducing physical activity during the first week or two, while the body adjusts to the new diet.
• Discuss any queries or concerns with a doctor or dietitian.

The keto diet is a high fat, moderate protein, and low carbohydrate diet.

People following it should aim to consume under 50 g of total carbs each day. Meals tend to consist primarily of animal proteins and plant and animal fats with nonstarchy vegetables.

It is important to plan meals on the keto diet in order to adhere to the correct macronutrient ratios, meet fiber goals, and prevent hunger. It can also be helpful to work with a doctor or dietitian to ensure that nutritional deficiencies do not occur.

Amazing 7 Day Keto Meal Plan for Beginners

7 DAY KETO MEAL PLAN FOR BEGINNERS

What do you eat the first week of keto?

Well, it is here what will you find. 

The complete ketogenic diet meal with a 7 day-day keto diet menu for beginners.

The keto jumpstart program should always start with the keto diet first week.

Disclaimer: I love Ketogenic Diet 🙂

With a keto diet plan, you will never feel like you are dieting.

You have so many options and different delicious recipes to eat daily.

Post contains affiliate links which means I shall receive a small amount of commission if you purchase anything through the link.

How do I start keto for beginners?

Here is a complete guide to keto and well-explained keto side effects and symptoms for you to get started.

Start a keto diet following these 7-day keto meal plans, following a complete ketogenic diet for beginners with 11 easy keto recipes and quick keto meals to get started.

For the 7-day snacks, you may also try out these packaged food items.

Though I highly recommend you make your own homemade snacks as described below.

Still, if you are in short of time then check these:

How many carbs intakes should you take to enter Ketosis?

For a ketogenic diet for beginners, the carb intake should be between 20-25 grams. Once you are in ketosis you can vary the carb content by 20-50 grams depending on how your body is reacting.

Just remember no diet plan is for ALL. You can even try a low-carb diet plan to see which one is working better for you.

For me, the Ketogenic diet worked like a charm.

What is the easiest keto diet plan?

This is the easiest keto diet plan that I found easy to follow.

I included lots of keto desserts so that I do not crave sweets.

In between the meals munch the keto snacks which will, in turn, help you lose weight.

How often do we eat on keto?

Whenever we are hungry and the basic 3 meals like breakfast, lunch, and dinner.

There is nothing like eating less on a keto diet.

So, there are enough recipes for homemade snacks and desserts too.

Though it is always recommended to check the ketogenic portion size. This means check your calorie and carbs intake for the portions you are eating.

Now, let’s plan our meal for a low-calorie ketogenic diet.

1 WEEK KETO MEAL PLAN

MONDAY

Breakfast: Keto Pancake with Whipped Cream

Net Carbs: 5 g | Recipe by dietdoctor. com

Lunch: Sausage egg roll in a bowl

Net Carbs: 3 g | Recipe by BunsInMyOven.com

Dinner: Garlic Butter Chicken

Carbs: 3 g | Recipe by KetoSummit.com

Snacks for the Day: 

Boiled egg: Carb: 0.5 g

Keto Hot Chocolate: 3 g | Recipe by makan.ch

10 Almonds: 2 g

Total carb intake for the day: 17 g

TUESDAY

Breakfast: Almond Butter Waffles

Net Carb: 1 g | Recipe by inspectorgorgeous.com

Lunch: Cabbage Lasagne

Net Carbs: 8 g | Recipe by LowCarbYum.com

Dinner: Chicken Philly Cheesesteak Bowl

Net Carbs: 4 g | Recipe by EasyHealthLLC.com

Try out an easy salad today: Avocado Pepperoni salad

Net Carbs: 2 g | Recipe by HeyKetomama. com

Snacks for the day:

No Bake Cookie by PeaceLoveandLowCarb.com | Net carbs: 2 g

Bullet Coffee by Ruled.me | Net carbs: 2g

Total carbs intake for the day: 19g

Here are some affiliate links which means if you buy from this link, I will receive a small amount of commission without you being charged any extra.

I can only recommend products that will help you with the keto journey.

Here you can actually check for a waffle maker which will make your work easy.

Easy to clean and it is not any cheap assembled electrical device.

WEDNESDAY

Breakfast: 

Psyllium Flax Seed  Keto Bread by LowCarbMaven.com | Net carbs: 3 g

BulletProof coffee by Ruled.me | Net carbs: 2g

Lunch: Bacon and Salmon

Net Carbs: 4 g | Recipe by LowCarbMaven. com

Dinner: Roasted Chicken with Veggies

Recipe by GimmeDelicious.com | Net Carbs: 4.8 g

Try out a bowl of soup in small quantity as a snack in the evening 

Easy Broccoli Cheese Soup by wholesomeyum.com | Net Carbs: 4 g

Snacks for the day:

Onion Rings by KetoConnect.com | Net Carbs: 4.5 g

Total carbs intake for the day: 22.3 g

THURSDAY

Breakfast: 

Blueberry Scones by HomeMadeInterest.com | Net Carbs: 5 g

If it summer-time then you can also have Frozen Yogurt Bars by ciaoflorentina.com

Lunch: Keto Shrimp Scampi

Net Carbs: 5 g | Recipe by ketogasm.com

Dinner: Green bean Casserole

Net Carbs: 4 g | Recipe by LowCarbMaven.com

A side dish with Dinner: Broccoli Cheese Nuggets

Net carbs: 4 g | Recipe by joyfilledeats. com

Snacks for the Day: Keto Soft Pretzels

Net Carbs: 6 g | Recipe by PeaceLoveandLowCarb.com

Total carb intake for the day: 24 g

FRIDAY

Breakfast:

Keto Flatbread Recipe

Net Carbs: 2g | Recipe by LowCarbediem.com

Lunch: 

Low Carb Tortillas  by ketoconnect.net | Net Carbs: 2.75 g

Cashew Chicken by KetoConnect.com | Net carbs: 6.7 g

Dinner:

It’s a Friday night, so try out some slow cooker recipes.

Fire Roasted Shrimp Tacos by cottercrunch.com | Net Carbs: 4 g

Snacks for the Day: 

100 g Avocado: Net carbs 2 g

5-10 Almonds: Net Carbs 2g

Total Carbs intake for the day: 19.45 g

SATURDAY

Breakfast:

Cinnamon and Pecan Keto porridge by Keto Diet App | Net Carbs 5. 2 g

Lunch: 

Bacon Cheeseburger Casserole by bunsinmyoven.com | Total Carbs: 2g

Dinner: 

Chicken Chili Verde by ambitiouskitchen.com | Net 4 g

Try a keto fat bomb:

Cream cheese Truffle by KetoVale.com | Net Carb 1g

Snacks for the day: 

100 g Watermelon | Net Carbs 7.1 g

Total carbs intake for the day: 19.3 g

SUNDAY

Breakfast: 

Raspberry Vanilla Keto Smoothie by yummyinspirations.net | Net Carbs: 4.3 g

Lunch:

Keto Enchiladas by CastIronKeto.com | Net Carbs: 10 g

Dinner:

Cheddar Chicken and Broccoli by tasteaholics.com | Net Carbs: 2.6 g

Snacks for the Day: 

Bacon-wrapped Jalapeno Poppers by HeyKetoMama. com | Net Carbs: 1 g

Carbs intake for the day: 17.9 g

What is a typical daily menu for the keto diet?

This is how my weeks looked like.

You can make your own when once you are accustomed to the different keto recipes.

Anytime you feel hungry then you can grab different keto recipes.

Just keep a track of your total carb intake for the day.

You may also include a keto chocolate chip cookie in your diet.

My Take on 7 Day Keto Meal Plan

Planning the meals ahead is a wonderful idea. The meal preps are a great time saver.

This is a free keto meal plan.

Isn’t it wonderful that you can have keto snacks and keto desserts too?

The Keto diet is very effective in weight loss, all you need is to keep track of the macros.

How much weight can you lose on keto in 7 days?

The first week, I did not lose anything.

Rather I was feeling all day long along with a dizzyness, probably caused due to eating less and cutting off the carbs.

Then I failed to carry on the keto diet and started having sugar once again. Yes, I did gain back my energy but I knew this is not the lifestyle I wanted.

Week 3, I once again went back to following my keto recipes. This time it was easier to follow them.

Week 4, when I actually checked that I have lost 3-4 kgs of my weight.

So, how soon after starting keto do you lose weight, totally depends on how well you can follow.

Plan your week 1 keto meals so that you do not miss a day having a proper keto diet.

Be in ketosis with these 7 day Keto meal plans.

Oh! Do not forget your snacks.

Related 7 Day Keto Meal Recipes

7 Day Keto Meal Plan

7-Day Grab & Go Keto/Paleo Diet Plan

This ketogenic and paleo-friendly diet plan is perfect for those who have a busy life style! Here is what I focused on when putting it together:

Super-Easy Grab & Go 7-Day Diet Plan

Note that the nutrition facts of this meal plan do not include extra snacks. As individual requirements vary, you can add healthy snacks from this list to sate your appetite. In simple words, if you feel hungry, add fat and protein-based meals or snacks!

Day 1

Breakfast

Creamed coconut milk with nuts and berries

• ¹/₄ cup blackberries, raspberries or strawberries, fresh or frozen (36g / 1.3 oz)
• handful almonds (30g / 1 oz)
• ¹/₂ cup creamed coconut milk (120g / 4.2 oz)
• pinch cinnamon (avoid sweeteners)
  To find out how to “cream” coconut milk, have a look at my post here. Make sure you place the can in the fridge overnight before you use it.

Total carbs: 18.1 g, Fiber: 8.3 g, Net carbs: 9.8 g, Protein: 11.2 g, Fat: 56.5 g, Calories: 584 kcal, Magnesium: 121 mg (30% RDA), Potassium: 660 mg (33% EMR)

Lunch

Keto tuna salad (recipe is here)

• 1 tin tuna (180g / 6. 3 oz) – alternatively, you can use cooked chicken
• 1 small head crunchy lettuce (100g / 3.5 oz)
• 2 hard-boiled pastured eggs
• 1 medium spring onion (15g / 0.5 oz)
• splash of lemon juice
• pink Himalayan salt
• 2 tbsp homemade mayo

Total carbs: 5.4 g, Fiber: 1.5 g, Net carbs: 3.9 g, Protein: 59.7 g, Fat: 49.8 g, Calories: 713 kcal, Magnesium: 79 mg (20% RDA), Potassium: 828 mg (41% EMR)

Dinner

2 x One-minute egg muffin (divide everything in 2 cups and microwave for 1-2 minutes)

• 2 large pastured eggs
• ¹/₂ cup frozen spinach (75g / 2.8 oz)
• pink Himalayan salt to taste
• Optional: crispy pastured bacon, pastured ham or smoked salmon

with two cups of Green salad

• 2 cups crispy greens (60g / 2.1 oz)
• ¹/₂ avocado (100g / 3.5 oz oz)
• 1 tbsp olive oil
• pink Himalayan salt to taste
• splash of lemon juice

Total carbs: 14. 3 g, Fiber: 9.7 g, Net carbs: 4.6 g, Protein: 18.2 g, Fat: 38.3 g, Calories: 454 kcal, Magnesium: 109 mg (27% RDA), Potassium: 1067 mg (53.4% EMR)

Total daily values: Total carbs: 37.8 g, Fiber: 19.5 g, Net carbs: 18.3 g, Protein: 89.2 g, Fat: 144 g, Calories: 1752 kcal, Magnesium: 308 mg (77% RDA), Potassium: 2556 mg (127% EMR), Keto ratio (carbs : protein : fat) is 4 : 21 : 75

Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 2

Breakfast

Omelet from 3 large pastured eggs, 1 tbsp ghee and pink Himalayan salt topped with the slow-cooked meat (100 g / 3.5 oz) you’ve prepared in advance (see Tips before you get started). Eat with ¹/₂ cup Sauerkraut (70g / 2.5 oz).

Total carbs: 4. 1 g, Fiber: 2.1 g, Net carbs: 2.1 g, Protein: 38.7 g, Fat: 47.3 g, Calories: 608 kcal, Magnesium: 47.2 mg (12% RDA), Potassium: 635 mg (32% EMR)

Lunch

Quick avocado salad

• ¹/₂ avocado (100g / 3.5 oz)
• 1 small head crunchy lettuce (100g / 3.5 oz)
• 2 hard-boiled pastured eggs
• 1 medium spring onion (15g / 0.5 oz)
• splash of lemon juice
• pink Himalayan salt
• 1 tbsp extra virgin olive oil

Total carbs: 13.3 g, Fiber: 8.1 g, Net carbs: 5.2 g, Protein: 15.5 g, Fat: 38.2 g, Calories: 441 kcal, Magnesium: 58.3 mg (15% RDA), Potassium: 877 mg (44% EMR)

Dinner

Pan-roasted pork chops with asparagus

• 1 medium pork chop seasoned with pink Himalayan salt, pan-roasted in 1 tbsp lard or ghee (150g / 5.3 oz)
• 1 large bunch asparagus, seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp ghee (200 g / 7. 1 oz)

*Total carbs: 8.4 g, Fiber: 4.4 g, Net carbs: 4 g, Protein: 35.2 g, Fat: 43.7 g, Calories: 566 kcal, Magnesium: 64 mg (16% RDA), Potassium: 938 mg (46.9% EMR)*

Total daily values: Total carbs: 25.8 g, Fiber: 14.6 g, Net carbs: 11.2 g, Protein: 89.4 g, Fat: 129 g, Calories: 1615 kcal, Magnesium: 169 mg (43% RDA), Potassium: 2451 mg (122% EMR), Keto ratio (carbs : protein : fat) is 3 : 23 : 74

Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 3

Breakfast

1 large pastured egg (any style), 1 package smoked wild salmon or pastured ham (100g / 3.5 oz), 1 tbsp ghee, 1 cup braised spinach (150g / 5.3 oz), pink Himalayan salt, 1 cup berries, fresh or frozen (150g / 5.3 oz) – blackberries have the least amount of net carbs from all berries.

Total carbs: 19.6 g, Fiber: 10.9 g, Net carbs: 8.7 g, Protein: 30.9 g, Fat: 25.4 g, Calories: 421 kcal, Magnesium: 172 mg (43% RDA), Potassium: 1331 mg (67% EMR)

Lunch

Quick prawn & spinach salad

• 1 package raw prawns (200g / 7.1 oz), pan-roasted on 1 tbsp ghee
• 2 cups fresh spinach or other greens such as chard, lettuce, rocket (60g / 2.1 oz)
• ¹/₄ cup green or black olives (30g / 1 oz)
• 2 tbsp extra virgin olive oil
• cayenne pepper and pink Himalayan salt to taste

Total carbs: 4.3 g, Fiber: 2.4 g, Net carbs: 1.9 g, Protein: 30.9 g, Fat: 45.8 g, Calories: 564 kcal, Magnesium: 96 mg (24% RDA), Potassium: 596 mg (30% EMR)

Dinner

Slow-cooked meat with lettuce cups

• 150g slow-cooked meat (5.3 oz)
• 1 small head crunchy lettuce (100g / 3.5 oz)

with Simple tomato salad

• 1 cup cherry tomatoes (150g / 5. 3 oz)
• 1 medium spring onion (15g / 0.5 oz)
• 1 tbsp freshly chopped basil (or 1 tsp dried)
• 1 tbsp extra virgin olive oil
• pink Himalayan salt to taste

Total carbs: 12 g, Fiber: 4 g, Net carbs: 8 g, Protein: 30.5 g, Fat: 34.7 g, Calories: 479 kcal, Magnesium: 60 mg (15% RDA), Potassium: 1057 mg (53% EMR)

Total daily values: Total carbs: 35.9 g, Fiber: 17.3 g, Net carbs: 18.6 g, Protein: 92.2 g, Fat: 108 g, Calories: 1465 kcal, Magnesium: 327 mg (82% RDA), Potassium: 2985 mg (149% EMR), Keto ratio (carbs : protein : fat) is 5 : 26 : 69

Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 4

Breakfast

3 scrambled pastured eggs with bunch of chives (or 1 small spring onion), 1 thick slice pastured bacon or ham (30g / 1 oz), 1 tbsp ghee, 1 large portobello or other mushrooms (80 / 3 oz), ¹/₄ cup cherry tomatoes (75g / 2. 6 oz). Eat with ¹/₂ cup braised spinach for magnesium boost (75g / 2.8 oz).

Total carbs: 10.3 g, Fiber: 4.5 g, Net carbs: 5.8 g, Protein: 28.2 g, Fat: 37.8 g, Calories: 490 kcal, Magnesium: 82 mg (21% RDA), Potassium: 1039 mg (52% EMR)

Lunch

Quick salad with slow-cooked meat

• slow-cooked meat you’ve prepared in advance (see Tips before you get started) (150g / 5.3 oz)
• 2 cups crispy greens such as iceberg lettuce, chard, spinach, etc. (90g / 3.2 oz)
• 2 tbsp homemade mayo
• pink Himalayan salt to taste

Total carbs: 6.9 g, Fiber: 2.5 g, Net carbs: 4.3 g, Protein: 29.8 g, Fat: 45.5 g, Calories: 555 kcal, Magnesium: 54 mg (14% RDA), Potassium: 695 mg (35% EMR)

Dinner

Pan-roasted trout or salmon with green beans

• 1 large trout or salmon fillet (200g / 7.1 oz) pan-roasted on 1 tbsp ghee
• 1 package green beans (200g / 7. 1 oz) roasted on 1 tbsp ghee
• splash of lemon juice
• pink Himalayan salt to taste

Total carbs: 14.3 g, Fiber: 5.4 g, Net carbs: 8.9 g, Protein: 46.5 g, Fat: 42.2 g, Calories: 624 kcal, Magnesium: 113 mg (28% RDA), Potassium: 1286 mg (64% EMR)

Total daily values: Total carbs: 31.5 g, Fiber: 12.4 g, Net carbs: 19.1 g, Protein: 104 g, Fat: 125 g, Calories: 1670 kcal, Magnesium: 249 mg (48% RDA), Potassium: 3021 mg (151% EMR), Keto ratio (carbs : protein : fat) is 5 : 26 : 69

Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 5

Breakfast

2 scrambled pastured eggs with bunch of chives (or 1 small spring onion), 2 thick rashers pastured bacon or ham (60g / 2.1 oz), 1 tbsp ghee, ¹/₂ avocado with pink Himalayan salt (100g / 3. 5 oz). Eat with ¹/₂ cup Sauerkraut (70g / 2.5 oz).

Total carbs: 12.7 g, Fiber: 8.9 g, Net carbs: 3.8 g, Protein: 23.5 g, Fat: 54.4 g, Calories: 623 kcal, Magnesium: 61 mg (15% RDA), Potassium: 889 mg (45% EMR)

Lunch

Quick avocado salad

• ¹/₂ avocado (100g / 3.5 oz)
• 1 small head crunchy lettuce (100g / 3.5 oz)
• 2 hard-boiled pastured eggs
• 1 medium spring onion (15g / 0.5 oz)
• splash of lemon juice
• pink Himalayan salt
• 1 tbsp extra virgin olive oil

Total carbs: 13.3 g, Fiber: 8.1 g, Net carbs: 5.2 g, Protein: 15.5 g, Fat: 38.2 g, Calories: 441 kcal, Magnesium: 58.3 mg (15% RDA), Potassium: 877 mg (44% EMR)

Dinner

Slow-cooked meat with lettuce cups

• 150g slow-cooked meat (5.3 oz)
• 1 small head crunchy lettuce (100g / 3.5 oz)

with Simple tomato salad

• 1 cup cherry tomatoes (150g / 5. 3 oz)
• 1 medium spring onion (15g / 0.5 oz)
• 1 tbsp freshly chopped basil (or 1 tsp dried)
• 1 tbsp extra virgin olive oil
• pink Himalayan salt to taste

Total carbs: 12 g, Fiber: 4 g, Net carbs: 8 g, Protein: 30.5 g, Fat: 34.7 g, Calories: 479 kcal, Magnesium: 60 mg (15% RDA), Potassium: 1057 mg (53% EMR)

Total daily values: Total carbs: 38 g, Fiber: 21 g, Net carbs: 17 g, Protein: 69.4 g, Fat: 127 g, Calories: 1544 kcal, Magnesium: 178 mg (74% RDA), Potassium: 2823 mg (141% EMR), Keto ratio (carbs : protein : fat) is 5 : 19 : 77

Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 6

Breakfast

Creamed coconut milk with nuts and berries

• ¹/₄ cup blackberries, raspberries or strawberries, fresh or frozen (36g / 1.3 oz)
• handful almonds (30g / 1 oz)
• ¹/₂ cup creamed coconut milk (120g / 4.2 oz)
• pinch cinnamon (avoid sweeteners)
  To find out how to “cream” coconut milk, have a look at my post here. Make sure you place the can in the fridge overnight before you use it.

Total carbs: 18.1 g, Fiber: 8.3 g, Net carbs: 9.8 g, Protein: 11.2 g, Fat: 56.5 g, Calories: 584 kcal, Magnesium: 121 mg (30% RDA), Potassium: 660 mg (33% EMR)

Lunch

Quick chicken salad

• 1 serving cooked chicken thighs (150g / 5.3 oz)
• 1 small head crunchy lettuce (100g / 3.5 oz)
• 2 hard-boiled eggs
• 1 spring onion
• pink Himalayan salt
• 2 tbsp homemade mayo

Total carbs: 4.5 g, Fiber: 1.4 g, Net carbs: 3.1 g, Protein: 42.7 g, Fat: 41 g, Calories: 560 kcal, Magnesium: 64 mg (16% RDA), Potassium: 756 mg (38% EMR)

Dinner

Pan-roasted salmon or trout with braised broccoli

• 1 medium fillet salmon or trout (150g / 3.5) roasted on 1 tbsp ghee
• pink Himalayan salt and pepper (black or cayenne) to taste
• 2 cups steamed / boiled broccoli, seasoned with a splash of lemon juice and 1 tbsp extra virgin olive oil (180g / 6.4 oz)

Total carbs: 12.5 g, Fiber: 4.7 g, Net carbs: 7.7 g, Protein: 37.6 g, Fat: 38.1 g, Calories: 537 kcal, Magnesium: 86 mg (22% RDA), Potassium: 1233 mg (62% EMR)

Total daily values: Total carbs: 35.2 g, Fiber: 14.5 g, Net carbs: 20.7 g, Protein: 91.5 g, Fat: 135 g, Calories: 1683 kcal, Magnesium: 271 mg (68% RDA), Potassium: 2651 mg (132% EMR), Keto ratio (carbs : protein : fat) is 5 : 22 : 73

Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 7

Breakfast

2 large eggs (any style), 1 thick slice pastured bacon or ham (30g / 1 oz), ¹/₂ avocado (100g / 3.5 oz), 1 cup braised spinach (150g / 5.5 oz), 1 tbsp ghee, pink Himalayan salt. Eat with ¹/₂ cup of berries, fresh or frozen (75g / 2.5 oz) – blackberries have the least amount of net carbs from all berries.

Total carbs: 22.8 g, Fiber: 15.1 g, Net carbs: 7.7 g, Protein: 25.3 g, Fat: 48 g, Calories: 600 kcal, Magnesium: 177 mg (44% RDA), Potassium: 1348 mg (67% EMR)

Lunch

Avocado, bacon & spinach salad

• 2 thick pastured bacon slices (60g / 2.1 oz)
• 2 cups fresh spinach or other greens such as chard, lettuce, rocket (90g / 3.2 oz)
• 1 avocado with pink Himalayan salt (200g / 7.1 oz)
• 1 tsp Dijon mustard
• 1 tbsp homemade mayo

Total carbs: 20.9 g, Fiber: 15.1 g, Net carbs: 5.8 g, Protein: 14.2 g, Fat: 57.4 g, Calories: 621 kcal, Magnesium: 142 mg (36% RDA), Potassium: 1451 mg (73% EMR)

Dinner

Pan-roasted pork chops with asparagus

• 1 medium pork chop seasoned with pink Himalayan salt, pan-roasted in 1 tbsp lard or ghee (150g / 5.3 oz)
• 1 large bunch asparagus, seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp ghee (200 g / 7.1)

Total carbs: 8.4 g, Fiber: 4.4 g, Net carbs: 4 g, Protein: 35.2 g, Fat: 43.7 g, Calories: 566 kcal, Magnesium: 64 mg (16% RDA), Potassium: 938 mg (47% EMR)

Total daily values: Total carbs: 52.1 g, Fiber: 34.6 g, Net carbs: 17.5 g, Protein: 74.8 g, Fat: 149 g, Calories: 1788 kcal, Magnesium: 384 mg (67% RDA), Potassium: 3739 mg (187% EMR), Keto ratio (carbs : protein : fat) is 5 : 22 : 73

Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

7-Day Keto Meal Plan and Menu

Keto 101

If you’re looking to slim down in a healthy way, the ketogenic diet plan for weight loss just might be for you! In case you’re not familiar with the plan, the keto diet is a low carb diet that forces your body into a metabolic state. It pretty much turns your body into a fat-burning machine! Ketosis is a natural process in the body that helps us survive when food intake is low. During ketosis we produce ketones in the liver to be used as energy and fuel throughout the body, including the brain.

Ketones are produced if you eat minimal carbs and very moderate amounts of protein. On the keto diet, your body is fuelled almost entirely on fat. Your insulin levels drop and fat burning escalates. Optimal ketone levels are beneficial for weight loss, health, and also offer mental and physical performance benefits. You’ll be less hungry and also have a steady supply of energy.

Ketogenic Diet Rules

Like any diet, you won’t be able to lose weight if your body is consuming more than it’s expending. On the ketogenic diet, you’ll naturally eat less because low-carb diets have appetite-suppressing effects. So it’s essential to understand the rules of what makes this diet effective.

You should be lowering your carb intake sufficiently, especially if your diet is regularly high in carbs. When you eat carbs, they’re broken down into glucose, which spikes blood sugar levels. This causes strong insulin levels to combat the spikes, resulting in fat storage and insulin resistance. With the keto diet, you should be getting about 10% of your energy from carbs, 15-25% from protein, and 70% or more from fat.

Increase your healthy fat intake with foods like avocados, cheese, fatty fish, chia seeds, nuts, olive oil, flaxseed, edamame and sunflower seeds. Not only do healthy fats support heart health, they benefit insulin and blood sugar levels and reduce LDL cholesterol.

Pssst. Does this sound too complicated?
Click HERE to get keto-approved meals plans sent straight to your inbox.

List of foods you can eat on the keto diet

If you want to reach ketosis, the most important thing is to avoid eating most carbs. Keep your carb intake to around 20 to 50 grams per day for the diet to work most effectively. You’ll want to stock up on low carb foods, and be mindful of low carb veggies and fruit. Limit your intake of root vegetables like mushrooms and squash, berries and citrus fruits. Here’s a low carb food list for the keto diet.

1. Eggs
2. Beef
3. Cheese (especially hard cheese)
4. Olive Oil
5. Avocado Oil
6. Coconut Oil
7. Fish
8. Seafood
9. Bell peppers
10. Tomatoes
11. Broccoli
12. Zucchini
13. Cauliflower
14. Eggplant
15. Beef
16. Pork
17. Poultry
18. Macadamias
19. Almonds
20. Nut butter
21. Cabbage
22. Green beans
23. Avocados
24. Plain Greek Yogurt
25. Cottage Cheese

List of foods you can’t eat on the keto diet

There are some foods you should completely avoid while you’re on the ketogenic diet. Foods that are full of sugar and starch like bread, pasta and rice, are very high in carbs and make it much harder for you to lose weight and keep it off.

1. Pasta
2. Rice
3. Potatoes
4. Bananas
5. Bread
6. Soda/juice
7. Candy
8. Chips
9. Cookies
10. Chocolate
11. Artificial sweeteners
12. Milk
13. Alcoholic, sweet beverages
14. Quinoa
15. Wheat
16. Barley
17. Oats
18. Beans
19. Fruits high in sugar and carbs (mangos, apples, oranges, grapes, papaya, dried fruits)
20. Honey/maple syrup

7 Day Ketogenic Diet Weight Loss Plan

If you’re new to the ketogenic diet, try out this 7 day keto weight loss plan to see just how easy it is to make delicious meals with optimal ketone levels in mind. This has to be one of the best ketogenic diet plans out there (!!!), but if you struggle with meal planning and want someone to do the work for you, Tasteaholic offers a keto membership site that sends weekly meal plans straight to your inbox (so convenient, I know!). Click HERE for more info!

And if you’re looking for keto diet cookbooks to add to your library, the Keto in Five bundle has 120 delicious recipes – 30 each for breakfast, lunch, dinner, and dessert – with up to 5 net carbs per meal. Oh! And each recipe consists of only 5 ingredients and 5 easy steps. Talk about simple!

Keto Breakfast Recipes

Avocado & Egg Fat Bombs, Deviled Eggs | KetoDiet Blog
Keto Pancakes with Berries and Whipped Cream | Diet Doctor
Keto Homefries with Caramelized Cauliflower, Onion & Peppers | Wicked Stuff
Paleo Sausage Egg “McMuffin” | Nom Nom Paleo
Keto Grain-Free Hemp Heart Porridge | Healthful Pursuit
Keto Berry Mug Cake | KetoDiet Blog
Coconut Pancakes Keto Pancake Recipe | Tasteaholics

Keto Lunch Recipes

Keto Supreme Pizza Rolls | Wicked Stuffed
Dijon Herb Salmon Salad | Healthful Pursuit
Pesto Chicken Salad | Peace, Love and Low Carb
Thai Chicken Zoodle Soup | All Day I Dream About Food
Grilled Tomatoes with Apricot Jam | Tasteaholics
Keto Mug Lasagna | Ruled.Me
Keto Chicken Sandwich Recipe with Toasted Italian Grain-Free Bread | Keto Summit

Keto Dinner Recipes

Curry Roasted Cauliflower | Tasteaholics
Keto Asian Meatballs Recipe with Dipping Sauce | Keto Summit
Creamy Tuscan Garlic Chicken | The Recipe Critic
Keto Garlic Mascarpone Broccoli Alfredo Fried Pizza | Wicked Stuffed
Zuchinni Pasta with Chicken and Pistachios | Happy Body Formula
Southwestern Pork Stew | A Sweet Life
Cauliflower Fried Rice | Pure Wow

Follow this 7 day ketogenic meal plan to slim down and help get your energy up! See how great you feel after one week and decide whether it’s something you want to incorporate into your lifestyle!

You may also like…

Simple 30-Day Keto Meal Plan for Weight Loss
50 Keto Crockpot Recipes
30 Keto Fat Bombs 

If you loved this ketogenic diet plan for weight loss, please share it on Pinterest!

And if you’re looking for more weight loss tips and tricks, please follow our Health board on Pinterest!

Kate

Kate is a freelance writer with a background in fashion, beauty and wellness. When she’s not trying out new recipes, taking a hot yoga class, or curled up with a good book, you can find her blogging about lifestyle tips and entrepreneurialism at Layered Indulgence.

7-Day Keto Meal Plan For Beginners And For Weight Loss

Wanted to lose your weight fast only with 7 days? Or suffering from your meals in your daily life while you are on a diet. Don’t worry! Here these 7-day keto meal plan is perfect for beginners and great for weight loss. Meal planning is a big and important way to change your life, especially if you are on any diet because meal planning helps to avoid unhealthy eating or overeating and maintain your hunger.

Keto diet is one of the easiest and healthy diets for weight loss that so many people have seen their results after a 7-day keto meal plan. This meal plan is great for anyone, if you are busy with your work, these recipes are easy to make in any weeknight and lunch or breakfast.

If you have a busy lifestyle, it will be extra difficult to stay on the Keto diet without any plan. Choose your breakfast, lunch, dinner, and snacks every day with this 7-day keto meal plan. Here you get healthy, delicious, and keto-approved meal recipes and their preparations. So let’s move to these recipes and eating clean and healthy.

Breakfast Keto Meal Plan:

For a 7-day keto meal plan, we need 1st breakfast to start a new healthy day. These amazing recipes make you fit and good for weight loss.

1. Easy Keto Chaffle Recipe

This keto chaffle recipe is easy to make and a healthy breakfast meal. If you are in keto or low carb diet, this chaffle is the best way to get a healthy and delicious recipe alternative to bread or any sandwiches.
Get the recipe here.

Related: Tasty Keto Chaffle Ideas

2. Keto Egg Muffins

With spinach, cheddar, bacon, and egg makes a healthy and tasty muffins that are keto and low carb recipe for a breakfast meal. To start afresh day this muffin the best with a nutritional punch!
Get the recipe here.

Suggested: Healthy Keto Muffins Recipes

3. Keto Chorizo Omelette

Omelette lover? Try this keto chorizo omelet that is spicy, fluffy and yummy breakfast meal to start a new day.
Get the recipe here.

Related: Keto Egg Salad Recipes & Keto Breakfast Recipes Without Eggs

4. Keto Paleo Vanilla Mug Cake

Vanilla Mug Cake is my favorite keto recipes that I need in the morning breakfast. Made with a few simple ingredients that ready in only 5 minutes. Easy to make, simple, delicious, and keto-friendly this mug cake is perfect for a snack or dessert too!
Get the recipe here.

Suggested: Keto Mug Cake Recipes

5. Avocado Bowl

This vegan roasted potato avocado bowl is crispy, tender, and healthy breakfast for meal prep. This bowl is packed with fresh lettuce, cucumber, carrot, beet, and cover with fresh tahini.
Get the recipe here.

Related: Healthy Dill Recipes & Keto Breakfast Recipes

6.

Almond Cream Cheese Keto Pancake

These cream cheese keto pancakes are ready just in 2 minutes with few ingredients. Make these pancakes with almond flour and that is so tasty and gluten-free. Low in carb and keto-friendly these pancakes are best for breakfast meal prep.
Get the recipe here.

Suggested: Healthy Almond Flour Recipes & Keto Pancake Ideas For Weight Loss

7. Chia Pudding Recipe

Chia pudding! I love chia seed and you can make any flavor of chia pudding recipe at home. But this simple, easy, vegan, and gluten-free chia pudding is best for 7-day keto meal plan recipes that is healthy, high fiber, and perfect for breakfast, snacks, or desserts.
Get the recipe here.

Related: Delicious Chia Pudding Recipes For Weight loss

8. Keto Breakfast Sandwich

The sandwich is the best option for morning breakfast. For me, I love to eat a sandwich in the morning meal prep time. If you are on a diet, this keto-friendly breakfast sandwich is good for you. It is packed with freshly baked bread, and with other simple ingredients makes an ultimate breakfast sandwich.
Get the recipe here.

Suggested: Veg Club Sandwich Recipe

9. Breakfast Burrito

This breakfast burrito recipe is delicious and loaded with lots of simple ingredients. Covered with cheese this recipe is perfect for a 7-day keto meal plan in breakfast. So flavorful, layered with eggs, potatoes, chorizo sausage. Mexican cheese, Pico de Gallo, and fresh creamy avocado. The best meal for breakfast, agree?
Get the recipe here.

Related: Keto Breakfast Recipes & Weight Watchers Breakfast Recipes With Points

10. Keto Bread With Butter

This paleo and homemade low carb bread are made with only 4 to 5 ingredients that best-ever breakfast meal for Sunday morning meal planning. For a busy day, this bread is an easy meal for breakfast and also you can store it for the next day’s meal.
Get the recipe here.

Suggested: Homemade Bread Recipes That You’ll Need

11. Avocado Devilled Egg

Looking for a healthy breakfast meal in the morning for a 7 days keto meal plan? This creamy, delicious, and healthy avocado egg devilled are the best ever recipes without mayo.
Get the recipe here.

Related: How To Make Egg Deviled Recipe For Snacks

12. Breakfast Cookies

These homemade healthy no-bake cookies are the easiest breakfast meal on the go for the rest of the week. You need only a few simple ingredients and its ready in 10 minutes without any bake.
Get the recipe here.

Suggested: Keto Cookie Recipes For Weight Loss & Delicious Chocolate Chip Cookie Ideas

Keto Meal Plan Lunches:

These lunch keto recipes are healthy, makes you full for a long time and helps to lose your weight.

1. Keto Chicken Enchilada Bowl

This chicken enchilada bowl is easy to prepare, comfortable food for any time, low carb, and keto-friendly meals for lunch.
Get the recipe here.

Related: Healthy Keto lunch Recipes

2. Big Mac Bowl

This low carb big mac bowl recipe is keto-approved meals that made with few simple ingredients. Best ever keto meals for 7-day keto meal plan lunch idea.
Get the recipe here.

Suggested: Meal Prep Recipes For Weight Loss & High Protein Lunch Ideas

3. Keto Broccoli Cheddar Soup

This Healthy Keto Broccoli soup with cheddar cheese is best for any time dinner or lunch and also comfort food for winter. this crackpot soup is better than Panera copycat. This Instant pot broccoli cheese soup serves with bread bowl or with any kind of side dishes like salad, with cookies, etc. Try this healthy easy soup at home!
Get the recipe here.

Related: Weight Watchers Soup Recipes With Smartpoints

4. Chicken Salad

This chicken salad is my favorite 7-day meal plan recipe for lunch. Best ever summer salad that creamy, healthy, and tasty salad sandwich or wrap.
Get the recipe here.

Suggested: Keto Chicken Recipes For Dinner & Healthy Instant Pot Chicken Recipe Ideas

5. Pizza Chicken Meal Prep

Pizza lover? Make this delicious chicken pizza recipe for meal prep. It is a low carb, gluten-free, and low-calorie recipe that so tasty and takes 20 minutes to make.
Get the recipe here.

Related: Keto Pizza Recipes & Low Carb Low Calorie Recipes

6. Cheeseburger Casserole Recipe

With few and simple ingredients this keto cheeseburger casserole recipe is best for dinner meal for your whole family.
Get the recipe here.

Suggested: Keto Casserole Recipes For Meal Prep & Keto Recipes For Weight Loss

7. Portobello Pizza Keto Stuffed Mushrooms

Portobello pizza is the best ever delicious recipe to make with keto stuffed mushrooms! Low carb, quick dish that makes with few ingredients and the whole family will love this recipe.
Get the recipe here.

Related: Keto Mushroom Recipes & Keto Recipes Under 3G Net Carbs

8. Shrimp Broccoli Alfredo

Healthy Easy Shrimp and Broccoli Alfredo Recipe are loaded with cream cheese, Shrimp, Pasta, Broccoli, and creamy parmesan. This keto recipe is easy-to-make and just ready within 30 minutes. This Shrimp Alfredo comforting recipe is best for dinner and serves hot to your family and friends.
Get the recipe here.

Suggested: Roasted Shrimp Recipes & Grilled Garlic Baked Shrimp Skewers

9. Cheesy Spinach Stuffed Chicken Breasts

Give your chicken repertoire a refresh with these Spinach Stuffed Chicken Breasts! Filled with a cheesy creamed spinach and bacon stuffing, this flavorful recipe makes for an easy and comforting dinner.
Get the recipe here.

Related: Spinach Orzo Recipe & Air Fryer Chicken Recipes

10. Keto Chicken Tenders

This juicy, healthy, and baked chicken tenders are so easy to make and low carb, gluten-free, keto recipe that your whole family will love in lunch or dinner time.
Get the recipe here.

Keto Meal Plan Dinners:

These recipes are so delicious and tasty that best for dinner and you whole family will love!

1. Loaded Cauliflower

Looking for a cauliflower recipe? Here you’ll get loaded cauliflower recipe packed with cauliflower, butter, cheese, chives, and bacon with seasoning, just ready within 20 minutes, you can add rice also. The ultimate Instant pot low carb and keto-friendly side comfort food for your diet. With cream cheese the recipe is so tasty, try this recipe today as a meal at lunch or dinner.
Get the recipe here.

Suggested: High Protein Meal Prep Recipes

2. Garlic Butter Chive Parmesan Pork

Grilled and baked garlic butter parmesan pork is garlicky, cheesy, butter taste and so simple and tasty. This recipe is perfect for a weeknight dinner or any holiday night!
Get the recipe here.

Related: Weight Watchers Air Fryer Recipes & Vegetarian Meal Prep

3. Low Carb Jamaican Curry Chicken

This low carb Jamaican Curry Chicken recipe is healthy and best for meal prep. Serve this chicken recipe with white-hot rice, jeera rice or roti or any other dishes.
Get the recipe here.

Suggested: High Protein Vegetarian Recipes & Vegan Meal Prep Recipes

4. Orange Chicken

Make this orange chicken recipe in this dinner meal. So tasty and crispy fried chicken coated in the orange chicken sauce makes a nice delicious flavor that will love to eat everyone!
Get the recipe here.

Related: Tasty Citrus Recipes & Immune System Boosting Recipes

5. Instant Pot Chicken Lettuce Wraps

These instant pot chicken lettuce wraps are my favorite dinner meal for a 7-day keto meal plan. So easy to make and it’s perfect dinner ideas for busy weeknights!
Get the recipe here.

Suggested: Instant Pot Recipe Ideas For Meal Prep & Keto Instant Pot Meals For Beginners

6. Easy Shrimp Avocado Salad With Tomatoes And Feta

Salad Lover and want to eat a salad with shrimp? These shrimp avocado salad with tomatoes and feta recipe is your next best ever summer dinner dish. It takes only 30 minutes to make. It is low carb and keto salad recipes that you will need at any time.
Get the recipe here.

Related: Summer BBQ Backyard Salad Recipes & Fruit Salad Recipes For Summer

7. Cauliflower Fried Rice

Looking for healthy and easy keto rice recipes? This Vegan Fried Cauliflower Rice is best instead of rice for lunch or dinner meals. Try this paleo recipe at home and get to know how to make this whole 30 casserole rice recipe.
Get the recipe here.

8. Hawaiian Pizza Chicken Meal Prep

This chicken recipe is healthy, low carb, and high protein meal. Loaded with pizza sauce, cheese, and another topping whatever you like. You can ever store this recipe in the freeze for 3-4 days.
Get the recipe here.

Suggested: Keto Freezer Make Ahead Meal Prep Recipes

9. Fried Cabbage With Bacon

Fried Cabbage with bacon is a delicious and low carb comfort food for meal prep. Quick and easy keto-friendly side dish recipe that perfect with any recipes and for a weeknight meal.
Get the recipe here.

Related: Creamy Keto Coleslaw Recipe & Keto Side Dish Recipes

10. Chicken Chili

Chicken chili is healthy and makes you a full recipe that you will need at dinner time. Loaded with green chili, chicken, corn, and chickpea paste that makes a creamy and thick recipe. So delicious and tasty recipe you will need to try!
Get the recipe here.

Suggested: Easy Keto Cheap Meal Recipes On A Budget & High Protein Chickpea Recipes

Keto Meal Plan Snacks:

Here’s a detailed guide to Keto Snacks Ideas that will go a long way in helping you plan your 7-day meal.

Incredible Easy Keto Snack Ideas Weight Loss!
High Protein Snack Recipes For On The Go!
Delicious Keto Fat Bombs Recipes That You’ll Love!Easy Keto Cream Cheese Fat Bomb Ideas For Evening Snacks!
Tasty Keto Cupcake Ideas For Best Ever Treats!
Healthy Popcorn Recipes To Make A Crowd!
Easy Tasty Keto Brownie Ideas That You Need To Try!
Delicious Keto Cookie Recipes For On the Go!

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Caveman Keto’s 7 Day Keto Meal Plan

Its simple, eat this; lose weight.  I feel like I’ve finally amassed enough recipes to create several simple keto meal plans.  AKA you print out a couple of recipes, hit the store, and you can know you’ll be doing keto right. If you’re not familiar with keto, its a low carb, high fat, medium protein diet designed to put your body into ketosis.  Once in ketosis, your body burns fat instead of sugar and you’ll see accelerated weight loss as a result.  The ideal ratio of fat to protein to carbs is 65% / 30% / 5% and you also want to keep your maximum net carbs at less than 20g a day. Net carbs = carbs – fiber.

I tried to balance this keto meal plan for the proper ratio so you don’t really have to worry too much to start. For more detailed information visit the keto ebooks section of the site. If you’re just starting keto, check out Caveman Keto’s Kitchen for useful kitchen gadgets. This is the first of what I hope to be several different guides.  Generally, I am assuming you are cooking for two people.  If not, either eat the same food longer or half the portions. I’m going to post the nutrition facts but I strongly believe that you should configure MFP (My Fitness Pal) yourself and track on your account as well.

For the purpose of this keto meal plan, you will be making food for Monday morning through Sunday night.  This should provide a full, 7 day comprehensive meal plan for you to follow. On Sunday you will make breakfast and lunch for the 5 day work week as well as the first dinner.  Then mid week you will make a second dinner.  The weekend is more of a free for all with less set parameters. This is the time to experiment and try new things. I am going under the assumption that you have more time to cook and prepare on the weekend and also that you might have leftover food from the week.  If your weekends are totally slammed, consider just premaking all 7 days of food by tweaking the quantities in the recipes.

I should note that I fully believe the key to success on a keto diet is to be prepared.  If you precook your meals, you are setting yourself up for success.  You are only choosing to do keto once a week when you prepare your food. If you have no keto food at your house and its 9 pm on a Wednesday, then you are just asking to revert back to something easy like chinese food or pizza.  However, if all you need to do is pull a premade meal out of the fridge and microwave it, you are much better off. Make sure to pick up some rugged, microwaveable containers to store your food. Now then, lets get started!

Sunday:

• Make a shopping list, go to the store, buy those items
• Prepare the breakfast for the week
• Prepare the lunch for the week
• Prepare crockpot dinner for Monday morning cooking time

Monday – Wednesday:

• Turn on crockpot for chili (Monday)
• Eat prepare food for breakfast, lunch and dinner!

Thursday – Friday:

Saturday:

Monday – Wednesday:

Thursday – Friday:

Saturday – Sunday:

• 1 lb Chorizo (sub jimmy dean’s breakfast sausage if Chorizo not available)
• 3 Lbs Ground Pork (Sub Ground Beef if no pork)
• 4 Chicken Breasts
• 1.5 Lbs Ground Beef
• Pepperoni Slices
• 3 Small Onions
• 5 Small Green Peppers
• Romaine Lettuce
• 16 Oz Sour Cream
• 32 Oz Cream Cheese
• 2 cans Rotel
• 6 Oz Tomato Paste
• 1 Can Diced Tomatoes
• Salsa
• Pizza Sauce
• 1 Package McCormick Original Chili Seasoning
• 3.5 Lbs Bag Frozen Spinach
• 1 Quart Heavy Cream
• 2 Dozen eggs
• 3 Lb Block Cheddar
• 8 Oz Mozzarella Cheese
• Taco Seasoning
• 2 Lbs bacon (at least 28 slices)

Optional:

• Salt, pepper, garlic powder, onion powder
• 16 Oz Cherry Tomatoes
• Jalapenos

Note: I do all of my food shopping at a bulk / warehouse store to get consistent low prices.  Specifically, I go to BJ’s.  All of the above can be bought in bulk in one trip for not too much money.  Also, certain items last more than a week.  For example I normally buy 5 dozen eggs in one package which lasts multiple weeks.  Same with bacon, cream, etc. That’s it folks!  Let me know what you think or if I forgot anything.  I’ll try and post another one soon! Make sure to like Caveman Keto on Facebook for more updates.  If you try out this meal plan, take a pic of your prepared food and link it in the comments, here’s mine:

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90,000 Keto Diet for Weight Loss – 7-Day Menu

Contents:

Fashion bloggers and glossy magazines everywhere are screaming about different methods of weight loss: gluten-free diet, Kremlin, fresh juices, according to blood type and hundreds of others. You can argue as much as you like about the effectiveness of each of the methods, but what’s the point if the main question of women still remains “how to lose weight?” Diets often have negative associations, since they imply restrictions and discomfort, but ketogenic nutrition is difficult to attribute to them.The keto diet is a diet high in fat and protein and minimal in carbohydrates.

How does it work?

Our body is designed in such a way that it receives energy for its work from carbohydrates (glucose). An alternative source of energy is the breakdown of fats, or rather the so-called ketone bodies. When blood glucose is low (without the use of carbohydrates, this is inevitable), fat reserves are used. By absorbing them as fuel for the body and brain, extra centimeters begin to leave.

Accordingly, the goal of the diet is to induce a metabolic state in which the amount of carbohydrates in the diet is reduced to a minimum and the amount of fat consumed is maximized.

Remember that any diet is stressful for the body and body. When choosing a way to lose weight, try to correctly assess your health and fitness. To learn more about stress-relieving nutrition, hormones on the psyche, and coping with negativity, download our Guide to Overcoming Stress, which will help you find inner answers and better understand yourself.

In 2016, the results of a study were published in which scientists and medical professionals studied the effects of a low-carb diet on the body and risk factors for cardiovascular disease. It was concluded that subjects on the low-carb diet lost significantly more weight than those who continued to consume carbohydrates. The second side of the coin turned out to be that weight loss was associated with an increase in cholesterol, which is not good for health.

Today, there are a large number of techniques aimed at reducing one of the indicators of BZHU.The leader of the last few years can be called the Ducan diet – a protein nutritional system consisting of four stages. Which of the ways to prefer is up to you.

BJU ratio on a keto diet

What is ketosis?

This is a state of the body when ketone bodies or ketones become the main source of energy. In order for the body to start working in this mode, it is required to observe carbohydrate fasting for 3-4 days, and then proceed to one of the suitable types of keto diet.

Types of keto diets

Classic. This is a low-carb and high-fat diet. Actually, the whole article is devoted precisely to its classic version, in which the ideal ratio of BJU is: 75% fats, 20% proteins and 5% carbohydrates.

Cyclic keto diet . In this case, it means the alternation of 5 days with strict adherence to the diet and 2 days of the so-called “cheat meal”, when the consumption of 400-500 grams of carbohydrates per day is allowed, which allows you to replenish glycogen stores.

This option is most often used before or during increased and intense sports loads. This way of eating helps to speed up the metabolism, burn fat residues and gain lean muscle mass. Many nutritionists insist that the correct diet should be balanced, therefore, of the listed diet options, they prefer this one.

Targeted Keto Diet. Suitable for professional athletes, most often used by bodybuilders.In this case, it is allowed to consume carbohydrates an hour and a half before the start of the workout. This type of ketogenic diet allows you to replenish glycogen stores, so as not to bring yourself to exhaustion, and at the same time not get out of ketosis.

Positive and negative aspects of the keto diet

Pros:

• With a ketogenic diet, there is no dramatic change in nutrition and artificial reduction in calories, which usually lead to the fact that after losing weight, weight returns, and sometimes increases.
• As a rule, the feeling of hunger goes away and stamina increases.
• With the help of the keto diet, you can lose weight in a short time. That is why it is often used by public people to prepare themselves for urgent filming or significant events.
• Low-carb diets are often preferred by people with insulin resistance and metabolic syndrome because they see excellent results and resolution of chronic diseases. Lowering carbs to ketogenic levels of 25-50 grams per day helps keep insulin levels down and normal.
• The keto diet has also been recommended as a drug-free treatment for difficult-to-control childhood epilepsy. This is evidenced by research in 2016.
• It may be beneficial for losing excess fat and improving general condition for people with type 2 diabetes. This was reflected in a foreign study in 2018, in which 2.5 thousand people took part. Some of the subjects had a diet low in carbohydrates, while others ate in a more balanced way. The main focus of the study was glycemic control.Through systematic observations, analyzes and comparisons, scientists have come to the conclusion that the keto diet has a beneficial effect on the body and can be used as part of an individual treatment plan, under the supervision of a doctor.

Cons:

• The most common side effects are constipation, moderately low blood sugar, or upset stomach.
• Less commonly, low-carb diets can lead to kidney stones or increased acid levels in the body (acidosis).
• Other side effects may include the “keto flu,” which includes headache, chills, sometimes fever, weakness, irritability, and halitosis.
• When your body burns fat stores, it puts a strain on the kidneys and also raises the level of ammonia in the blood.
• Poor diet and lack of balance. As carbohydrate intake is minimized, significant dietary restrictions appear.
• Many people note that at first there is a general weakness of the body, lethargy and drowsiness.
• Ketone bodies are quite toxic for the body, so it is important not to tempt fate on your own and seek professional advice from a nutritionist or doctor who will observe you during your weight loss.

Contraindications

Who should abstain from the keto diet?

• People with liver and kidney diseases, high cholesterol, and metabolic disorders.
• Diabetics are advised to experiment with nutrition only under the supervision of a physician.
• Pregnant and breastfeeding women.

A separate article was devoted to the diet for pregnant women, which explained in detail what method of nutrition is necessary in order not to harm yourself and the child.

What to eat and drink on a keto diet? What foods can I eat?

Unprocessed meat , that is, without the processes of salting, preservation, smoking, etc. Pork, lamb, beef, duck, fatty parts of chicken and turkey, bacon and lard are suitable.Refrain from sausages and sausages.

Fish and seafood . Salmon, salmon, saury, sardines, mackerel, herring and any seafood are great. Avoid breading in cooking, as it contains carbohydrates.

Recommended list of foods for a keto diet

Eggs. Eat in any form: boiled, stuffed, fried in butter, omelet, etc.

Vegetables growing above the ground . Favorites include cauliflower, cucumber, asparagus, avocado, broccoli, spinach, green beans, and zucchini.Say goodbye to root vegetables: potatoes, beets, onions, carrots, celery root, etc. Use olive oil or butter for cooking.

TOP vegetables with a minimum carbohydrate content

Dairy products : cottage cheese, butter, cheese, cream, sour cream. The main condition is that they must be bold.

Nuts . Good for a snack other than cashews. It is better to exclude this type due to its high carbohydrate content.

Oils and fats. If we talk about vegetable oils, then give preference to olive. Also very popular is coconut, which can significantly diversify the taste palette of food.

What to drink?

During the keto diet, it is important to drink plenty of water, water helps to get rid of toxins in the body.

A 2015 study found that replacing diet drinks with water after a main meal can lead to greater weight loss and also improve insulin resistance.

Beverages with the least carbohydrates

Exclude all sodas and juices, energy drinks and smoothies, and beer.

What to drink besides water? Coffee and tea without sweeteners, and wine is the least harmful in terms of carbohydrate content.

What foods to avoid?

First of all, you have to gather all your will into a fist and give up what you most often pull: sweets, candies, cakes, cookies, chocolate bars, donuts and breakfast cereals.Sugar-free diets have long been popular among women around the world, and they eliminate simple carbohydrates and refined sweeteners, which help reduce the risk of heart disease.

Products containing starch: bread, pasta, rice, corn, potatoes, peas, chips, cereals, muesli and so on. If you see the word “whole grain”, put the item back on the shelf.

Legumes, avoid beans and lentils first.

Try not to drink milk and say goodbye to latte (contains 18 grams of carbohydrates), avoid low-fat yogurt.

For fruits and berries, the best choices are raspberries, strawberries, blueberries, watermelons and melons. Bananas, grapes, mangoes, pears, apples and kiwi can spoil carbohydrate statistics.

Foods to Avoid on the Keto Diet

One smart person said that “losing weight without restricting food is the same as conquering laziness without getting up from the couch.” Expect to work hard and change your eating habits.

An example of a keto menu for the week

To diversify your diet and achieve your goal, you will have to love cooking.What can be the food during the week?

Monday

• Breakfast: scrambled eggs with ham, cheese and spinach.
• Lunch: chicken broth and vegetable salad dressed with natural mayonnaise.
• Dinner: baked fish with vegetables (green beans and herbs) and brown rice.

Tuesday

• Breakfast: scrambled eggs with grated cheese and steamed fish cakes.
• Lunch: tuna salad with avocado and a mix of lettuce leaves, seasoned with olive oil or natural mayonnaise.
• Dinner: vegetable stew with meat.

Wednesday

• Breakfast: boiled eggs and toast with cream cheese and avocado.
• Lunch: meat borscht.
• Dinner: Seafood salad and cauliflower pancakes.

Thursday:

• Breakfast: 2 eggs and asparagus fried in butter.
• Lunch: puree soup and vegetable salad.
• Dinner: mushroom casserole.

Friday:

• Breakfast: sandwich with smoked salmon and avocado.
• Lunch: fish soup.
• Dinner: frittata with fresh spinach.

Saturday

• Breakfast: scrambled eggs with mushrooms and cheese.
• Lunch: boiled chicken with hummus and lettuce.
• Dinner: cabbage salad and baked turkey with cream cheese sauce.

Sunday

• Breakfast: mushroom casserole.
• Lunch: chicken soup.
• Dinner: chop with avocado and green beans fried in butter.

An example of a keto breakfast

Conclusion: how many people, so many methods of losing weight. A ketogenic diet is a short-term diet that focuses on weight loss rather than health benefits. The results of clinical studies examining the effect of ketogenic diets are conflicting, so it should be practiced for no more than a few months and under the supervision of a doctor.

If you are not ready for drastic changes in your diet, then you should pay attention to the FitCurves weight management program, which is based on a 3-phase nutrition system aimed at restoring metabolism.

Keto diet 8 ready-made menus for a week for weight loss

Do you need to count calories on a keto diet?

No, you don’t need to count calories. A person experiences reduced hunger on a keto diet and automatically eats less and loses excess weight. Especially if you are basing your diet on natural foods and only try to eat when you are hungry.

It is true that you can lose weight quickly with the help of a keto diet (scientific research). But this does not mean that you can eat any amount of food and still lose weight.For example, if you consume too much fat, your body will only burn that incoming fat, not excess body fat.

Common problems that prevent people from getting results from their diet are snacking on delicious cheeses or eating salted nuts, or keto baked goods, keto cookies. Food is very easy to eat just because it tastes good. If you want to lose weight, try to eat only when you are hungry.

Can I drink alcohol on a keto diet?

Yes.But stick to low-carb alcoholic drinks like dry wine or sugar-free drinks.

Fats from which foods are best to consume?

The best options are butter, olive oil, coconut oil, full-fat dairy products (including heavy cream), and avocado oil. Avoid low fat foods. On a ketogenic diet, fat burning increases significantly in the body, so you can and should eat food with a lot of fat, but in moderation.

How many carbohydrates should you eat on a keto diet per day?

The keto diet recommends eating less than 20 grams of carbs per day, and this is exactly what our keto recipes meet.You may also need to lower your protein intake slightly. Using our recipes and menus means you don’t have to count carbs – we’ve already done the count for you. Follow the food guidelines as well, and you can easily stay in ketosis without having to do carb counts.

Keto menu for a week for women and men

I have prepared a detailed 7-day ketogenic diet menu based on the following principles:

• Simple and quick recipes
• Dishes that can be easily eaten at work
• Net Carbs Per Meal, Not Just Daily Total

Please note that this plan does not include additional snacks.Since everyone has individual requirements, if you feel hungry, add fat and protein meals or snacks.

Tips Before Starting

1. Shop ahead of time and don’t buy anything you won’t eat. Some foods can go bad if you buy them a week in advance. If so, place them in the freezer or buy them just a few days before you cook.
2. If you need to take food with you to work, prepare it the night before.
3. Check your menu plan and always be prepared for low carb meals (hard boiled eggs, crispy bacon, bone broth, mayonnaise, pesto, mustard, etc.).
4. If you don’t like an ingredient on this menu, replace it with another ingredient with the same amount of net carbs (beef for pork, blackberries for raspberries, etc.).
5. Monitor your magnesium, potassium and sodium intake. Electrolytes are essential for your health and weight loss, especially during the first few days of a ketogenic diet.
6. This diet plan may not work for you, so you will need to make minor adjustments. If you need less protein, reduce the amount of meat and eggs. Don’t worry about a little excess protein, it won’t kick you out of ketosis. If you need to add more fat (or less), focus on adding oils and fatty foods.

Should I go in for sports?

Expert opinion

Tatiana Filatova

Tanya is a professional culinary photographer, videographer and culinary specialist.

Ask an expert

In fact, 80-90% of your efforts should come from diet. But personally, I walk every day for at least 30 minutes and train with weights 3 times a week.

Day 1

Breakfast

Whipped coconut milk cream with nuts and berries

• 36 g blackberries, raspberries or strawberries; fresh or frozen
• 30 g almonds
• 120 g coconut milk whipped cream
• Pinch of cinnamon (avoid sweeteners)

Macros per recipe: Calories – 584 kcal; Carbohydrates – 18.1 g; Fiber – 8.3 g; Net carbohydrates – 9.8 g; Protein – 11.2 g; Fat – 56.5 g

Lunch

Tuna salad

• 180 g canned tuna.Alternatively, you can use cooked chicken.
• 100 g crispy salad
• 2 hard-boiled eggs
• 1 medium onion (15 g)
• A couple of drops of lemon juice
• Pink Himalayan Salt
• 2 tbsp homemade mayonnaise

Macros per recipe: Calories – 713 kcal; Carbohydrates – 5.4 g; Fiber – 1.5 g; Net carbohydrates – 3.9 g; Protein – 59.7 g; Fat – 49.8 g

Dinner

Two egg muffins (divide into 2 cups and microwave for 1-2 minutes)

• 2 large domestic eggs
• 75 g frozen spinach
• Pink Himalayan Salt to taste
• Optional: bacon or ham pate or smoked salmon

with two cups of green salad

• 60 g crispy green salad
• 100 avocado
• 1 tablespoon olive oil
• Pink Himalayan Salt to taste
• A couple of drops of lemon juice

Macros per recipe: Calories – 454 kcal; Carbohydrates – 14.3 g; Fiber – 9.7 g; Net carbohydrates – 4.6 g; Protein – 18.2 g; Fat – 38.3 g

Total macros per day: 1752 calories, 37.8g total carbs, 18.3g net carbs, 19.5g fiber, 89.2g protein, 144g fat.

Day 2

Breakfast

• Omelet with 3 large domestic eggs
• 1 tablespoon ghee and pink Himalayan salt topped with slow cooked meat (100 g)
• Eat with ½ cup sauerkraut (70 g).

Macros per recipe: Calories – 608 kcal; Carbohydrates – 4.1 g; Fiber – 2.1 g; Net carbohydrates – 2.1 g; Protein – 38.7 g; Fat – 47.3 g

Lunch

Quick Avocado Salad

• ½ avocado (100g)
• 1 small portion of crispy salad (100 g)
• 2 hard-boiled eggs
• 1 medium onion (15 g)
• A couple of drops of lemon juice
• Pink Himalayan Salt
• 1 tablespoon olive oil

Prescription macros: Carbohydrates – 13.3 g; Fiber – 8.1 g; Net carbohydrates – 5.2 g; Protein – 15.5 g; Fat – 38.2 g; Calories – 441 kcal

Dinner

Fried pork chops with asparagus

• 1 medium pork chop seasoned with pink Himalayan salt, sautéed in 1 tbsp.l. lard or ghee (150 g)
• 1 large asparagus, seasoned with salt and fresh lemon juice, sautéed in 1 tablespoon ghee (200 g)

Prescription macros: Carbohydrates – 8.4 g; Fiber – 4.4 g; Net carbohydrates – 4 g; Protein – 35.2 g; Fat – 43.7 g; Calories – 566 kcal

Total macros per day: 1615 calories, 25.8g total carbs, 14.6g fiber, 11.2g net carbs, 89.4g protein, 129g fat.

Day 3

Breakfast

• 1 large domestic egg
• 1 smoked wild salmon or homemade ham (100 g)
• 1 st.l. ghee
• 1 cup stewed spinach (150 g)
• Pink Himalayan Salt
• 1 cup of berries (150 g) – Of all berries, blackberries contain the least amount of net carbs.

Prescription macros: Carbohydrates – 19.6 g; Fiber – 10.9 g; Net carbohydrates – 8.7 g; Protein – 30.9 g; Fat – 25.4 g; Calories: 421kcal

Lunch

Quick Shrimp and Spinach Salad

• 1 bag of raw shrimp (200 g), fried in 1 tbsp.l. ghee
• 2 cups fresh spinach or other greens (60 g)
• ¼ cup green or black olives (30g)
• 2 tablespoons olive oil
• Cayenne pepper and pink Himalayan salt to taste

Prescription macros: Carbohydrates – 4.3 g; Fiber – 2.4 g; Net Carbs – 1.9 g Protein -30.9 g; Fat – 45.8 g; Calories – 564 kcal

Dinner

Slow cooked meat with a bowl of salad

• 150 g slow cooked meat
• 1 small portion of crispy salad (100 g)

with simple tomato salad

• 1 cup cherry tomatoes (150g)
• 1 medium onion (15 g)
• 1 st.l. freshly cut basil (or 1 tsp dried)
• 1 tablespoon olive oil
• Pink Himalayan Salt to taste

Prescription macros: Carbohydrates – 12 g; Fiber – 4 g; Net carbohydrates – 8 g; Protein – 30.5 g; Fat – 34.7 g; Calories – 479 kcal

Total macros per day: 1465 calories, 35.9g total carbs, 17.3g fiber, 18.6g net carbs, 92.2g protein, 108g fat.

Day 4

Breakfast

• 3 eggs, beaten with a bunch of onions (or 1 small onion)
• 1 thick slice of homemade bacon or ham (30 g)
• 1 st.l. ghee
• 1 large portobello or other mushrooms (80 g)
• ¼ cups cherry tomatoes (75 g)
• To boost magnesium, eat ½ cup (75 g) of stewed spinach.

Prescription macros: Carbohydrates – 10.3 g; Fiber -4.5 g; Net carbohydrates – 5.8 g; Protein – 28.2 g; Fat – 37.8 g; Calories – 490 kcal

Lunch

Quick salad with slow cooked meat (in advance)

• Slow cooked meat (150 g)
• 2 cups crispy greens such as spinach, etc.(90 g)
• 2 tbsp homemade mayonnaise
• Pink Himalayan Salt to taste

Prescription macros: Carbohydrates – 6.9 g; Fiber – 2.5 g; Net carbohydrates – 4.3 g; Protein – 29.8 g; Fat – 45.5 g; Calories – 555 kcal

Dinner

Fried fried trout or salmon with green beans

• 1 large trout or salmon fillet (200 g), fried in 1 tbsp. ghee
• 1 package of green beans (200 g), fried in 1 tbsp.l. ghee
• A couple of drops of lemon juice
• Pink Himalayan Salt to taste

Prescription macros: Carbohydrates – 14.3 g; Fiber – 5.4 g; Net carbohydrates – 8.9 g; Protein – 46.5 g; Fat – 42.2 g; Calories – 624 kcal

Total macros per day: 1670 calories, 31.5g total carbs, 12.4g fiber, 19.1g net carbs, 104g protein, 125g fat.

Day 5

Breakfast

• 2 homemade beaten eggs with a bunch of onions (or 1 small onion)
• 2 thick slices of homemade bacon or ham (60 g)
• 1 st.l. ghee
• ½ avocado with pink Himalayan salt (100g)
• Eat with ½ cup sauerkraut (70 g).

Prescription macros: Carbohydrates – 12.7 g; Fiber – 8.9 g; Net carbohydrates – 3.8 g; Protein – 23.5 g; Fat – 54.4 g; Calories – 623 kcal

Lunch

Quick Avocado Salad

• ½ avocado (100g)
• 1 small portion of crispy salad (100 g)
• 2 hard-boiled eggs
• 1 medium onion (15 g)
• A couple of drops of lemon juice
• Pink Himalayan Salt
• 1 tablespoon olive oil

Prescription macros: Carbohydrates – 13.3 g; Fiber – 8.1 g; Net carbohydrates – 5.2 g; Protein – 15.5 g; Fat – 38.2 g; Calories – 441 kcal

Dinner

Slow cooked meat with a bowl of salad

• 150 g slow cooked meat
• 1 small portion of crispy salad (100 g)

with simple tomato salad

• 1 cup cherry tomatoes (150g)
• 1 medium onion (15 g)
• 1 st.l. freshly cut basil (or 1 tsp dried)
• 1 tablespoon olive oil
• Pink Himalayan Salt to taste

Prescription macros: Carbohydrates – 12 g; Fiber -4 g; Net carbohydrates – 8 g; Protein – 30.5 g; Fat – 34.7 g; Calories – 479 kcal

Total macros per day: 1544 calories, 38g total carbs, 21g fiber, 17g net carbs, 69.4g protein, 127g fat.

Day 6

Breakfast

Whipped coconut milk cream with nuts and berries

• 36 g blackberries, raspberries or strawberries; fresh or frozen
• 30 g almonds
• 120 g coconut milk whipped cream
• Pinch of cinnamon (avoid sweeteners)

Macros per recipe: Calories – 584 kcal; Carbohydrates – 18.1 g; Fiber – 8.3 g; Net carbohydrates – 9.8 g; Protein – 11.2 g; Fat – 56.5 g

Lunch

Quick Chicken Salad

• 1 serving of cooked chicken thighs (150 g)
• 1 small portion of crispy salad (100 g)
• 2 hard boiled eggs
• 1 green onion
• Pink Himalayan Salt
• 2 st.l. homemade mayonnaise

Prescription macros: Carbohydrates – 4.5 g; Fiber – 1.4 g; Net carbohydrates – 3.1 g; Protein – 42.7 g; Fat – 41 g; Calories – 560 kcal

Dinner

Stir-fried salmon or trout with stewed broccoli

• 1 medium salmon or trout fillet (150 g), baked in 1 tbsp. ghee
• Pink Himalayan salt and pepper (black or cayenne) to taste
• 2 cups boiled / steamed broccoli seasoned with lemon juice and 1 tbsp.l. olive oil (180 g)

Prescription macros: Carbohydrates – 12.5 g; Fiber – 4.7 g; Net carbohydrates – 7.7 g; Protein – 37.6 g; Fat – 38.1 g; Calories – 537 kcal

Total macros per day: 1683 calories, 35.2g total carbs, 14.5g fiber, 20.7g net carbs, 91.5g protein, 135g fat.

Day 7

Breakfast

• 2 large eggs (any preparation)
• 1 thick slice of homemade bacon or ham (30 g)
• ½ avocado (100g)
• 1 cup stewed spinach (150 g)
• 1 st.l. ghee
• Pink Himalayan Salt
• Eat with ½ cup of berries, fresh or frozen (75 g).

Prescription macros: Carbohydrates – 22.8 g; Fiber – 15.1 g; Net carbohydrates – 7.7 g; Protein – 25.3 g; Fat – 48 g; Calories – 600 kcal

Lunch

Avocado, bacon and spinach salad

• 2 thick slices of homemade bacon (60 g)
• 2 cups fresh spinach or other greens (90 g)
• 1 avocado with pink Himalayan salt (200 g)
• 1 h.l. Dijon mustard
• 1 tbsp homemade mayonnaise

Prescription macros: Carbohydrates – 20.9 g; Fiber – 15.1 g; Net carbohydrates – 5.8 g; Protein – 14.2 g; Fat – 57.4 g; Calories – 621 kcal

Dinner

Fried pork chops with asparagus

• 1 medium pork chop seasoned with pink Himalayan salt, sautéed in 1 tbsp. lard or ghee (150 g)
• 1 large asparagus, seasoned with salt and fresh lemon juice, fried in 1 tbsp.l. ghee (200 g)

Prescription macros: Carbohydrates – 8.4 g; Fiber – 4.4 g; Net carbohydrates – 4 g; Protein – 35.2 g; Fat – 43.7 g; Calories – 566 kcal

Total macros per day: 1788 calories, 52.1g total carbs, 34.6g fiber, 17.5g net carbs, 74.8g protein, 148g fat.

For 5 days (without fish)

For 5 days (fatty fast)

For vegetarians

Low carbohydrate healthy snacks

• Coffee with coconut or almond milk or low calorie cappuccino
• 1 cup bone broth, better than homemade
• ½ avocado with pink Himalayan salt
• 1 hard boiled egg with pink Himalayan salt
• Crispy bacon (prepare in advance and refrigerate)
• Ham with cucumber, avocado or pepper
• 2-3 sticks of celery with 2 tablespoons of homemade coconut or any other nut butter (avoid peanut butter)
• Fermented foods: sauerkraut, kimchi (add to breakfast)
• Pork skins instead of chips (avoid foods with additives)
• Nuts and seeds, raw or roasted with sea salt (net carbs per 1 ounce serving: almonds 2.7 g, pecans 1.2 g, walnuts 2 g, macadamias 1.5 g, hazelnuts – 2 g, Brazil nuts – 1.4 g, pine nuts – 2.7 g, sunflower seeds – 3.2 g, pumpkin seeds – 1.3 g)
• Fresh or frozen berries (net carbs per serving: ½ cup blackberries – 3.1 g, ½ cup raspberries – 3.3 g, ½ cup strawberries – 4.1 g, or ¼ cup blueberries – 4.5 g)
• Coconut oil (Pour a tablespoon of coconut oil into ice trays and store in the refrigerator for fast fat loss)
• Very rare: serving of mushroom chips, spicy zucchini chips, rosemary and eggplant garlic chips (avoid buttercream) or orange chips
• 1 piece of coconut chocolates, no sweetener

90,000 a detailed description of where to start, a table of permitted products, menus and recipes with the calculation of bju

Not so long ago, in order to lose excess weight, many losing weight forced themselves into a rigid framework and limited themselves as much as possible in nutrition.Today, science has successfully proven that you can lose weight by consuming enough fatty foods, and there is no point in depriving yourself of fat, which has long been considered the culprit of obesity.

What is a keto diet for weight loss

Dr. Joseph Mercola was able to make a truly revolutionary breakthrough in nutrition. Through numerous studies, he came to the conclusion that fats are not only good for our body, but also help to successfully lose weight, normalizing vital signs.

Its nutritional system differs sharply from all programs that are presented in the field of dietetics today.

Everyone has long been accustomed to the fact that in order to lose weight, you need to limit your intake of carbohydrates and fats and dramatically increase your protein intake. As you know, the latter disintegrate extremely slowly and the body spends a lot of calories on their processing.

But Mercola offers a completely new vision in dietetics

Consume large amounts of fat so that the body draws energy from these nutrients.

He focuses on another source of energy for us – ketones. When we stop getting glucose, our body looks for alternative ways to get it. Ketone bodies are exactly that additional or alternative resource that will allow us to replace glucose and provide us with the necessary energy. They are formed when you are in dire need of glucose, and as carbohydrate restrictions increase, their number increases, allowing you to easily tolerate your diet and lose extra pounds.

The doctor published a detailed description of his nutrition plan and all the details and subtleties in his book, which is very popular and has already helped many people get rid of obesity.

Let’s get acquainted with the basic principles of this system:

• Your diet will be based on fat. Their mass should be about 70% or 80% of the daily diet. At first glance, this may seem unattainable, but in reality there is nothing difficult. Composing your menu, you yourself will regulate and adjust their number. If you ate less fat than you need with your meal, you can add it to your next meal.
• Protein intake has its own limits and limitations.Ideally, you shouldn’t eat more than 1 gram of protein per kilogram of muscle mass. Please note that we are talking specifically about the muscles, and not about the mass of the whole body. This is the average reading for this nutrient, it is from this figure that those who are losing weight are most often repelled.
• Restriction of carbohydrates. This is perhaps one of the most difficult rules, but it should be noted right away that the lack of this nutrient will not be perceived as hard as on other food systems. The average amount of this nutrient should be reduced to 20 grams per day! In rare cases, you can afford a little more, but remember that the next day you need to return to this figure again.

Let’s take a closer look at the last nutrient. Based on its daily amount, this nutrition system can be divided into three types: standard nutrition, targeted and cyclic. The first option is the most common form of this diet, with 20 grams of carbs per day. The second type of such nutrition implies an increase in nutrients, but only if you practice long and exhausting workouts, then you need a source of carbohydrates to replenish the lost glucose.And the last version of the diet involves adding additional carbohydrates to the usual menu when the body is depleted and needs refueling. Each person determines such a moment for himself.

As in any power supply system based on restriction methods, there are contraindications here:

• The main problem with this technique is the low presence of fiber in the diet, which threatens digestion failure. This is usually manifested by the appearance of constipation and flatulence.If you have suffered from similar diseases before the diet, then you better choose a different meal plan.
• It is imperative to check the level of iron in the body before a diet. Since you will be consuming a lot of iron-rich foods, your iron levels should be kept within acceptable levels. Otherwise, it is categorically impossible to start a diet. An excess of this mineral negatively affects the functioning of the liver, kidneys, heart, and bladder.
• There is also an individual intolerance to fats.This is usually a consequence of diseases of the hepatobiliary system, which lead to impaired fat absorption. Such people have a deficiency of digestive enzymes and it is extremely difficult for them to follow such a diet plan.

In any case, it is best to consult your doctor and take all tests before following this dietary plan.

Before starting a diet, it is imperative to determine the level of muscle mass in order to correctly calculate the rate of consumed proteins. There are many ways to do this, but first you need to know your body fat percentage. It can be calculated using special devices or using a formula, however, the first method is still more accurate. If the fat levels exceed more than 30%, then this is already considered overweight or obesity, and you need to urgently engage in nutrition.

Now that you know these indicators, it will not be difficult for you to calculate muscle mass. This can be done using numerous online calculators.The Body Fat Calculator has proven itself well. There is indicated not only the percentage of fat, but lean muscle mass.

You can use a simple formula to calculate:

Body Weight – Body Weight * (Fat Percentage / 100).

So, if your weight is about 90 kilograms, and the percentage of fat is as much as 30%, then your formula will look like this:

90-90 * (30% / 100) = 63. So your daily protein intake should be 63 grams!

Allowed Keto Foods: List

What you really don’t have to do on a keto diet is starve.Fortunately, the list of foods that you can include in your diet is quite extensive, and for lovers of meat and fatty foods, this is an ideal menu.

Conventionally, all products on this food scheme can be divided into several categories: meat products, fish, oil and fats, dairy products, nuts and seeds, vegetables and fruits. The latter category, of course, is not abundant in the number of permitted foods, but nevertheless it is still present in your diet.

One of the main rules – the fatter the product, the better for the diet, and you do not have to puzzle over how to introduce more fat into your diet.From meat we choose pork or duck, from fish we choose salmon. And if you include cottage cheese, sour cream, cheese in your diet, then only fatty ones. We drink coffee not with milk, but with cream, 20% -30% fat.

Do not forget to add bacon or sausage to the omelet in order to get the right amount of fat.

A pleasant bonus on such a food system is the dressing of vegetable salads. Now you can fill them not only with vegetable oils, but also with mayonnaise, because it contains a lot of fat.You can also pay attention to other ready-made dressings, the main thing is that they do not contain carbohydrates. Be sure to read the composition when buying ready-made dressings.

If you want something sweet, then it is quite possible to add a sweetener to your diet – fatty cottage cheese, fatty sour cream or coconut oil plus sweetener – and you will remember the forgotten taste of sweet.

This food system also allows the use of canned meat and fish. You can eat pates, sprats, cod liver and more without going overboard.

You can eat everything that is on the list of permitted foods, but under one important condition: you carefully control the BJU so as not to overeat more proteins and carbohydrates.

In order to correctly conduct calculations, be sure to start an electronic diary or notebook where you will write everything down, and a kitchen scale in order to correctly determine all products. This is important because the success of your diet depends on it!

The main mistake of losing weight is a complete lack of control over what has been eaten.Some include a lot of meat, fish and cheese, getting an excess of protein, some forget that nuts and seeds, in addition to fats, also contain carbohydrates.

Keto diet for vegetarians

Since this diet is based on a lot of meat products, what about vegetarians who want to follow this meal plan? There is an exit! With the right approach, people who don’t eat animal foods can stick to this meal plan. True, they will need to make much more adjustments to their diet.

The main goal is to reduce the intake of carbohydrates, and they are known to predominate in cereals and legumes, which are the main part of the diet of vegetarians. You will also have to forget about flour, even the most useful, and limit the intake of fruits and vegetables. In order to introduce more fat into your diet, you need to eat more nuts and seeds. Well, of course, natural oils are ideal sources of fat. From fruits, you can safely include avocado in your meal plan. However, it should be remembered that such a food system is suitable exclusively for adults and healthy people, but patients, adolescents and children definitely need a doctor’s consultation.

Alcohol on a keto diet

There is no direct prohibition on the use of strong drinks on this diet. But before you include alcohol in your diet, be sure to find out the carbohydrate content.

Of course, it is best to avoid sugary drinks – sweet or semi-sweet wine, champagne, liqueurs. Also, avoid various cocktails, they can contain a lot of sugar.

What you should pay attention to is strong drinks: cognac, vodka, rum, tequila, whiskey, brandy, gin.The carbohydrate content of these drinks is minimal. If you really want to drink beer, then give preference to light, and choose dry varieties from wines.

It is imperative that you take into account the nutrients from these drinks and add them to your calculations, so you can control the level of their consumption.

Keto diet menu for every day: recipes with bju calculation

Following this nutrition system, you must understand one important thing – there is no one menu for losing weight, since each diet is selected based on the individual needs of a person, his weight and muscle mass.Therefore, you will have to arm yourself with knowledge and make your own menu, taking into account all the details that we described above.

Let’s start with a keto breakfast:

Option 1

2 fried eggs, 30 grams of cheese, a cup of coffee with 10 grams of coconut oil. KBZHU will be 427/23/37/1

This is a great breakfast as you get a decent portion of fat, protein and almost no carbs.

Option 2

And here’s another great option with eggs. Fry 2 eggs with bacon (30 grams), drink coffee with 10 grams of coconut milk and get KBZHU 415/21/36/1

Option 3

If you really want something sweet, you can afford 100 grams of fat cottage cheese (take 30% fat) + 50 grams of fat sour cream (25% fat) and add a sweetener. We drink tea or coffee + 30 ml of heavy cream (30% fat) and at the output we get KBZHU 445/16/42/4

You can experiment yourself by adding new ingredients to your breakfast.If you need to increase the amount of fat, add more butter or cream, if you need to reduce the protein, use fewer eggs.

The following schemes can be used as sandwiches on such a power system:

• cheese + cod liver
• cheese + fat pâté (pork or goose)
• cheese + butter (of course, all this without bread)
• cheese + peanut butter (here you need to watch out for carbohydrates, they are found in peanuts).

Now let’s move on to lunch and talk about this meal. The good news is that you can eat soups with fatty meat broths, but, of course, without potatoes, cereals and pasta. Cabbage and green beans are your best friends in these soups.

Option 1

Cabbage soup with fatty pork broth. To do this, we need 250 ml of ready-made pork broth, add 100 grams of cabbage there and cook until tender. To this technique we also add fried pork, about 100 grams, and we get KBZHU 761/19/74/5.

Option 2

Another option with broth and salad. To prepare a salad, you will need 100 grams of lettuce leaves, 100 grams of avocado, 50 grams of boiled chicken, nuts (using pine nuts) about 10 grams and 15 grams of vegetable oil. Now let’s look at the KBZHU of such a dinner: 698/22/63/12

Option 3

Take 100 grams of baked duck and make a salad (100 grams avocado + 20 grams of cheese + 100 grams of tomato + 15 grams of vegetable oil).Due to the fact that duck contains a lot of fat, we get KBZHU 756/22/68/13

During dinner, you can adjust the amount of nutrients you need, but make sure you still have a window for your evening dinner.

Option 1

100 grams of fried salmon, green leaf salad (100 grams), seasoned with vegetable oil (10 grams). We get KBZHU 322/22/25/1

Option 2

A cup of beef broth (300 ml) + 20 grams of fatty butter (we throw it into the broth) +1 boiled egg.Calculation KBZHU 358/16/32/1

Option 3

Green olives salad (100 grams, we use pitted olives) + lettuce (100 grams) + 20 grams of cheese + 10 ml of vegetable oil. Total KBZHU 332/7/33/1

Surely many will be concerned about the question of what to do if it is not possible to include the required amount of fat in your diet. In between meals, you can use snacks that contain the maximum amount of these nutrients.

Here are examples of such a snack, also called a keto bomb. You cook them yourself, be sure to count the kbzh and freeze in small portions in small tins. For example:

• coconut oil + butter + cream cheese
• coconut oil + cocoa + butter + peanut butter

In principle, you can create your own recipes based on the permitted ingredients and add other ingredients. You can add some berries, nuts, seeds.

To get your fat rate, it is good to drink tea or coffee with coconut oil or cocoa butter. Most importantly, do not forget to count these fat sources.

Question / Answer:

1. Why am I not losing weight on the keto diet?
   This is one of the most common questions on this power system. It is extremely important to correctly and accurately calculate the amount of nutrients eaten. Some foods contain carbohydrates that you might not even be aware of, so it is possible that you do not have a real carbohydrate restriction.It is very important not to consume a lot of protein – only the acceptable rate!
2. Is a Calorie Deficit Necessary for a Keto Diet?
   If you think you can eat as many fatty foods as you want, you are wrong. The average person with an active lifestyle needs about 2,200 calories per day. It is recommended that you reduce your calorie intake by a maximum of 30% while following this meal plan. You can reduce your diet and by 10% or 20%, you will still lose weight, albeit a little slower.In this case, be sure to monitor not only calorie content, but also the balance of nutrients.
3. How quickly do you lose weight on a keto diet?
   Weight loss is highly individual and depends on many factors. It is likely that in the first weeks of the diet, your body will rebuild and your weight will stand – this is absolutely normal. In any case, do not expect quick results, as this diet is aimed not only at losing weight, but also at making lifestyle changes.
4. Keto diet how to enter ketosis?
   Since the essence of this technique is precisely to bring the body into a ketogenic state, then all dietary rules and the proportions of nutrients consumed must be strictly observed.With the right nutritional program, you will go into ketosis within a week.
5. Breakdown on the keto diet
   Breakdowns are very rare on this food system. This is because you will not feel hungry, as the diet will be nutritious and varied. Basically, this is the only diet that can be successfully practiced during the holidays and feasts.
6. Stars on the Keto Diet
   This revolutionary diet has found a huge following in Hollywood.Celebrities such as Kim Kardashian, Halle Berry, Adriana Lima and Megan Fox have successfully followed this meal plan.

The keto diet is a great way not only to lose extra pounds, but also to completely change your lifestyle. The most important rule is to strictly follow the rules and recommendations, and then the results will not be long in coming. If the keto diet has already become your usual way of life, then be sure to share your results and secrets with us.Let’s lose weight together.

Fasting on the keto diet – principles and benefits. Sportchic.ru

I have tried more than a dozen diets, but have never practiced fasting. Of course, the fasting days – on kefir, apples, buckwheat, even on watermelons – suited me. But so that poppy dewdrops are not in my mouth for days – no, I have not tried it. Fasting is an important part of the keto diet. Joseph Mercola, whose research and insights are at the heart of it, argues that it is important not only WHAT we eat, but also WHEN and at what intervals.

Let me remind you that the diet of the keto diet consists of 70–75% fat, 20% protein and 5–10% carbohydrates. The main source of energy is not carbohydrates, but ketones formed as a result of the breakdown of fats. Cereals, sugar, alcohol are prohibited. Recommended meat and poultry, fatty fish, olive and coconut oil, avocados, nuts, green vegetables.

Meanwhile, fasting, the doctor reminds, itself has a positive effect on our health: it stabilizes blood glucose levels, lowers insulin levels, allows rest and recovery of the gastrointestinal tract and the immune system, speeds up metabolism, protects the heart, brain and blood vessels, warns cancer, slows down the aging process …

In addition, it is one of the most effective and the easiest ways to get rid of excess fat, without losing muscle mass.

TIME TO FAST

Three months ago, just hearing the word “fasting”, I immediately imagined a long, painful and dreary process that requires a lot of tests, preliminary cleansing procedures, constant monitoring by doctors … Everything is wildly serious, scary and almost unbearable. I hasten to please you – in the case of the keto diet, this is completely different!

• You should forget about food not even for a day, but only for 13-18 hours, and a significant part of this time falls on sleep.Such fasting can be done every day. In any case, now that I have adapted, I no longer want to leave him.
• Fasting does not require much preparation – if you eat more or less correctly. No strict medical supervision – if you are over 18 years old, you are generally healthy, not pregnant or breastfeeding (read about other contraindications below). Not even giving up the usual physical activity – of course, if you are not preparing right now for the November New York Marathon.

Of course, this does not mean, , that at night you can have a good meal, go to bed and sit down at the table 13 hours later. There are still some conditions – beauty (in our case, the beauty of the body) requires some sacrifices. But there are only two of them.

• Dinner at least three hours before bedtime. Mercola himself stops eating 4-6 hours before bedtime (I am aiming for the number “6”, albeit gradually), but he assures that three hours of abstinence is almost as effective.Why is it so important to observe these three hours of food quietness? Firstly, almost all the calories we consume at night are not used as intended, since the need for energy during sleep is minimal. Secondly, sleep is a time for detoxification and recovery of the body, and the need to digest food makes these processes difficult. Thirdly, at night we get energy from ketones, as glycogen stores begin to deplete – replenishing these stores before bed prevents the body from switching to fat burning.
• Honest 13-18 hours of refusal to eat. More precisely, on the contrary: 18-13 hours. In this case, it is necessary to go not from the smallest to the largest, but vice versa. Why is this the recommended fasting time? It’s simple: this is the time during which the very reserves of glycogen are consumed. What happens in 18 hours – if your body uses carbohydrates as its main fuel. Or 13 hours in advance for a low-carb diet. As for me, I started with a 13-hour fast (18 hours is still too long for me), but only after I realized that I was confidently on the keto diet.

FLEXIBLE SCHEDULE

Take a day off from time to time. For example, say you’re going to an important family meal or, say, a Michelin-starred restaurant. I believe that it is impolite to refuse food altogether in such situations, and in the second case it is also stupid (why go at all then?), And I just stick to the list of foods allowed for the keto diet, so as not to nullify all the achievements.

Vary the start and end times of the fasting period. The main thing is that the total number of hours is observed.That is, if I have dinner at 19.00, then I can have breakfast at 8 in the morning. Having eaten at 21.00 (provided that I go to bed no earlier than midnight), I will start eating at 10 in the morning. One friend of mine, due to her occupation, cannot refuse dinners, but she never has breakfast and starts the day with lunch. Nevertheless, in the morning we often meet with her for a cup of coffee. Indeed, in the keto diet, breakfast is understood as taking solid food (recall that usually these are egg dishes, and if this is not enough, then another half of an avocado), so coffee, even with cream, does not count.

Feelings of hunger can always be muffled with a cup of coffee. Personally, my desire to have a snack before bed (I never want to eat in the morning) especially increased on the third day. Gathering my will into a fist, I held out. On the fourth and fifth evenings, I decided not to torture myself and spent them in the theater (it is much easier to do without going to the buffet during the intermission than without going to the refrigerator at home), the next day after an early dinner I went to tea with a friend, taking a bottle with me – no, not pink sparkling, but MCT oil – and by the end of the first week, the feeling of evening hunger disappeared altogether.

No need to count calories. As in the case of some other schemes (five-day, every other day, 5: 2), which imply a gradual or alternate reduction. I hate counting calories, not to mention the fact that doing it is easy to go wrong.

Drink more. As you’ve probably figured out by now, keto fasting doesn’t require giving up all fluids at once! In this case, starving on water does not mean drinking exclusively water.

Approved for use

• Tea – in unlimited quantities (you can squeeze a slice of lemon into a cup).
• Coffee – up to six cups a day. Both tea and coffee can be added with cream, coconut milk or butter, MCT oil, butter, ghee (all organic, pasteurized, no more than one tablespoon), ground cinnamon.
• Chicken, fish or beef broth , in the preparation of which you can use Himalayan salt, spices, any vegetables growing above the ground, especially leafy vegetables, onions or shallots, carrots – however, the vegetables then have to be removed.But whole flax seeds – at the rate of one tablespoon for one cup of broth – can, on the contrary, be added. The broth can be drunk in unlimited quantities, after you get used to fasting, it will be required less and less – tested on our own experience.
• Water. Lots of water. In which you can sometimes throw a slice of lemon or lime (do not eat fruit) or a pinch of Himalayan salt. By the way, Joseph Mercola is a supporter of the idea of ​​structured water. We will not delve into the interpretation of this term, which is most often found in texts on alternative medicine and esotericism, or into disputes about the correctness / incorrectness of this concept.Just remember that the doctor advises drinking water cooled to + 4 ° C and actively stirred – with the formation of a vortex – with a spoon.

IMPORTANT: CONTRAINDICATIONS TO FASTING

In case of adrenal dysfunction, chronic renal diseases, chronic stress (adrenal fatigue), cortisol dysregulation, these disorders must be eliminated before starting fasting. This fast is also not recommended for people with malnutrition, those who have a low body weight (index less than 18.5) and / or suffer from eating disorders, including anorexia nervosa.

Also, while fasting, avoid symptoms of hypoglycemia, or low blood sugar, such as dizziness, trembling, anxiety, fainting, sweating, blurred vision, slurred speech, arrhythmia, tingling of the fingertips.

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How to make a menu for the week for the keto diet

Before compiling the keto menu , we must decide on our distribution of protein, fats and carbohydrates. We did this in chapter 2 using a calculator.From my experience with clients, I base my standard calculation on 1600 kcal, because this is the most universal meaning. In this case, approximately 70 grams is obtained. squirrel, 30 gr. carbohydrates and 133 gr. fat.

Next, we must compile a list of products or take a ready-made one and adjust for ourselves, deleting what we want to use or cannot get in our region. If we use the program, we check the database, understand in what form carbohydrates are taken into account. For example, in my database, on which all the diets and menus on this site are based, carbohydrates are counted separately from fiber.In most other databases, they are counted together.

Basically, there are two main ways of preparing food during the week, and they greatly affect how you choose your meals.

First method.
You can prepare the entire ration for a week on weekends, arrange in containers (preferably glass), leave in the refrigerator for the first three days, freeze containers for Thursday and Friday.

Pros:
– it is more convenient for consumption
– portion sizes are very accurately taken into account
– saving a lot of time on weekdays

Cons:
– not everyone likes the taste of defrosted food
– often stored in plastic containers, which is not very useful

Second method.
You can formulate your ration in such a way that you cook it every day. For this, the composition of the products is planned for this and simpler recipes are selected. The basis of this method is fresh vegetables and leafy salads.Pros:
– no time wasted on weekends
– always fresh food
– you cook what you want to eat

Cons:
– it is a little more difficult to control portions, because the calculation is based on raw products and you do not immediately divide the dish into equal parts, as in the first method
– you have to spend time preparing food almost every day

Whichever method you choose, then you start planning the diet for the week.At the beginning, plan a week for the main protein product, i.e. in advance, distribute which proteins you want to eat on which particular day.

Let’s consider an example of composing and calculating a ration for the second method (daily preparation). It’s hard to eat the same thing every day. Therefore, usually every day you will have two types of protein, for example from the current day and from the next.

For example,
Monday – beef, especially if bone broth is cooked on the weekend, you can add a little meat and get the preparation for Monday
Tuesday – Pork
Wednesday – Vegetable day, protein from Adyghe cheese or tofu (such days are very good for the intestines , it is advisable to add them)
Thursday – fish
Friday – By-products, such as beef or chicken liver
Saturday – Chicken or pork, whichever you prefer
Sunday – fish

All this is approximate, and depends on taste.The main variety.

Next, we begin to plan the diet. General recommendations:

Breakfast. Nobody forbids eggs. But you can try different varieties of chia puddings, smoothies, different keto pancakes and curds. There are many recipes. I will post it as much as possible to help with breakfast ideas. If desired, we make brone-coffee, or brone-cocoa.

Lunch. Select the main protein – beef, chicken, fish, pork, lamb, meat offal (for example, liver).We decide how we want to cook – boil, stew, bake or fry. Here, too, you need a variation from day to day. Raw, for 1600 kcal, you need about 100 grams per serving. We always think about the possibilities of the kitchen. If you have to cook several dishes at the same time, take into account the cooking methods – for example, if you have a stove with an oven and a slow cooker, then you can distribute the dishes. For example, we bake the main course, cook something on the stove (for example broth) or fry it, simmer it in a slow cooker.

Choosing a side dish – cauliflower, zucchini, green beans, asparagus, cabbage / spinach, broccoli, if you want a warm side dish.All this can be stewed, fried or steamed. About a serving raw 100-150 grams. You can alternate with fresh salad, changing the composition every day – take salad greens, cucumber, half a tomato or avocado. Avocados should be added more often, 1-2 times a day in half – for example, to an omelet, in a salad, or simply cut. You can add 6-8 olives or olives each. All side dishes can be seasoned with olive oil or brought to taste with salt, pepper, chopped garlic.

Both warm and raw side dishes should try to add a lot of greens – parsley, dill, basil, cilantro, 2-3 tablespoons each.

Dinner. You can go with the lunch scheme, or you can use simple recipes according to the “in a pot” principle. For example roast, sauté, stewing vegetables with meat. We choose 100 grams of basic protein, 2-3 types of vegetables for stewing (eggplant, a little onion, zucchini, tomato, etc.) and cook in different versions with different spices and additives. The proportions per serving are about the same – 100 grams of protein product and 150 vegetables. Additionally.

With this diet and serving size, there is usually a calorie reserve and mineral deficiencies.We supplement the diet and introduce various additives to meals or “snacks”. For example – flaxseed flax breadcrumbs (15-20 grams per day, these are several pieces) – dark chocolate with (it should contain no more than 14-18 grams of carbohydrates, one bar can be used) – various nuts (see the list on the website), total nuts half a handful a day.

Example.
Breakfast – an omelet of two eggs with a tomato, armor coffee
Lunch – Salad of beef, herbs and vegetables
Dinner – Saute of pork, eggplant and zucchini

I will give an example of calculation, as I usually do (you can do this in any program):

As expected, does not converge yet.

Mostly missing:
– Sodium (add olives to the salad)
– Calcium (add cheese for breakfast)
– Fiber (add flax loaves – flax, they will also give Omega3)
– Add broth to improve digestion

Making adjustments.

We get the result:

Already more or less normal.

You need to add greens for lunch and dinner and fiber in the broth (available in pure form).

A few words about accuracy.There is no point in aligning everything to zero, because in the KBZhU database itself, averaged data are given, then we add errors when weighing and, most importantly, all products are also assimilated very individually.

I foresee the question – do we count oil or not? If we use it, as in the example with the armor-coffee, then we must count. If we use it as a salad dressing, then we will not use everything, we count about half. When frying in oil – according to the situation, if all the oil remains in the pan, you can not count it.If we fry vegetables, for example, eggplant, then they can absorb up to half of the oil, we also take half.

On other days, I would pay special attention to what was almost missing on this day – magnesium and fiber.

This approach makes diet planning transparent and straightforward.

You can download an example of such a diet for free at link at link .

90,000 staple foods and 8 cool recipes with them • INMYROOM FOOD

The low-carb ketogenic diet is at its peak today.It is a system of healthy eating, which is based on the body burning fat as the main source of energy: a person following a keto diet loses weight due to the loss of body fat, while preserving muscles.

In our review, you will find the coolest ketore recipes, and at the same time you will find out which foods are the most important for such a diet.

What is the keto diet and how does it work?

The second name of this popular diet, which is followed by many celebrities (including, for example, beautiful actresses Megan Fox and Halle Berry), is low-carb.Today, such a diet is a kind of mainstream for everyone who wants to lose weight painlessly and qualitatively, but initially the keto diet was developed to treat epilepsy in children. What is the connection?

A ketogenic diet is a diet high in fat, moderate in protein and minimal in carbohydrates. The body, fixing the lack of carbohydrates, receives energy not from carbohydrates, but from fats, simultaneously producing ketone bodies.

The production of these metabolic products (ketone bodies) is called ketosis.In the original diet, this was a key factor in reducing the frequency of seizures in patients with epilepsy, and today ketosis is important for losing weight so that the body breaks down accumulated fats and, thanks to this, lose weight due to the loss of the hated deposits, and not muscle mass.

Keto diet

So, as you already understood, the main element of nutrition in a ketogenic diet is fats, which should make up 75% of the diet. These are, of course, the most useful vegetable oils (olive, coconut), nuts, fatty fish, cheeses and dairy products.

Proteins should account for 20% of the diet. They need to be collected from various types of meat, eggs, mushrooms. It is important that meat products should not be processed (sausages and sausages contain sugar). Along with proteins, you need to remember about fiber, as it is very important for a good metabolism. Any green vegetables are allowed on the keto diet, as well as tomatoes.

Carbohydrates should make up no more than 5% of the diet, and they should certainly be “healthy” and light. These are, first of all, berries and fruits with a low sugar content.By the way, about sugar: you will have to give up completely from it (as well as from any flour and, alas, pasta). The same goes for any alcohol and sugary drinks.

Note: Stay within your daily allowance even though there are no calorie restrictions. If you eat 4000 calories daily, even the most effective diet will not work.

Before choosing such a diet for yourself, be sure to consult with your dietitian: ketration and any other low-carb diets are dangerous for everyone who suffers from metabolic disorders.

Meat

Since the keto diet is a low-carb diet, meat is the most desirable “guest” in this food system. Eat small amounts of beef, veal, rabbit and even pork, all of which are high in protein and animal fats, which, by design, should form the basis of your diet.

Swedish meatballs

You will need:

• Minced pork 450 g.
• Minced beef 450 g.
• Zucchini, grated 1 tbsp.
• Egg 1 pc.
• Spices 1 tbsp. l.
• Salt, pepper to taste
• Butter 2 tbsp. l.
• Chicken broth 1 tbsp.
• Mustard 1 tbsp. l.
• Cream 3 tbsp. l.

Method of preparation:

1. Combine both minced meat in a large bowl.

2. Grate the zucchini and add to the minced meat without removing excess water.

3. Break an egg into the minced meat, add salt and pepper.Mix everything with your hands.

4. Melt the butter in a heavy-bottomed cast iron skillet. Form the meat mixture into not too large (like in the picture) balls of equal size.

5. Fry the balls for 3-5 minutes on each side, until they turn golden brown.

6. In a separate bowl, combine stock, mustard and cream until smooth. Pour the mixture into a skillet with meatballs and simmer for 5-10 minutes, until the sauce hardens.

Fish

Fish, like meat, fits perfectly into a carbohydrate-free diet.”Favorites” of the keto diet are fatty salmon, salmon, tuna and herring. This fish is incredibly healthy because it contains tons of essential vitamins and minerals.

Mahi-mahi fillet with lemon-garlic dressing

You will need:

• Butter 3 tbsp. l.
• Olive oil 1 tbsp. l.
• Fillet of mahi-mahi (coryphans) 500 g.
• Salt, pepper to taste
• Garlic, finely chopped 3 cloves
• Juice and zest of one lemon
• Parsley, finely chopped3 tbsp.l.

Cooking method:

1. In a large skillet, heat 1 tbsp. l. butter and add olive.

2. Salt and pepper the mahi-mahi fillet and put in the pan. Fry the fish for about 3-4 minutes on each side, until golden brown.

3. Transfer the fillet to a plate and melt the remaining 2 tbsp. l. butter, add garlic and fry for 1-2 minutes.

4. Add lemon zest, juice and parsley to the garlic.Stir and remove sauce from heat.

5. Put the prepared sauce on the fish fillet. Garnish the finished dish with lemon wedges if desired.

Chicken

We all know that dishes with lean chicken are the basis of any diet aimed at losing weight. So it is with the keto diet: chicken is an indispensable food that contains a lot of protein and does not contain carbohydrates. In addition, it is always easy and pleasant to cook it.

Tender chicken breast in a creamy Tuscan sauce

You will need:

• Olive oil 1 tbsp.l.
• Boneless Chicken Breasts 4 pcs.
• Salt, pepper to taste
• Oregano 1 tsp
• Butter 3 tbsp. l.
• Garlic, finely chopped 3 cloves
• Cherry tomatoes 1.5 tbsp.
• Fat cream 0.5 tbsp.
• Spinach leaves 2 tbsp.
• Parmesan or any other hard cheese
• Lemon wedges for serving

Cooking method:

1. Heat the olive oil in a skillet.Salt and pepper the chicken breasts, season with oregano.

2. Fry the chicken for 8-9 minutes on each side until golden brown. Transfer the cooked breasts from the skillet to a plate.

3. Add butter to the same skillet, setting medium heat. Fry the garlic in it for 1 minute, add the cherry tomatoes, and salt and pepper if desired.

4. When the cherry blossoms start to burst, reduce heat and add spinach to the skillet. Fry for another 7-9 minutes.

5. Pour the cream into the pan, add the Parmesan and, stirring everything together, bring the sauce to a slow boil and cook after that for about 3 minutes.

6. Place the chicken breasts back in the pan with the sauce and cook for another 7-9 minutes until tender.

7. Serve with a sprinkle of lemon and garnish with fresh herbs if desired.

Zucchini

Zucchini is a very low-calorie (about 17 kcal per 100 g) product, and therefore it is recommended to add it to the diet with any diet.It is rich in vitamins A and C, carotene, and potassium. Low-carb diets are known for inevitably leading to digestive problems, but zucchini helps to speed up the metabolism and normalize the metabolism.

Zucchini boats in bacon

You will need:

• Medium zucchini, cut in half lengthwise 3 pcs.
• Cream cheese, soft 220 g.
• Artichokes, finely chopped
• Chopped spinach
• Grated mozzarella 1 tbsp.
• Grated Parmesan
• Garlic, finely chopped 1 clove
• Red pepper 1/2 tsp
• Salt, pepper to taste
• Bacon 12 pieces

Cooking method:

1. Set the oven to heat up to 180 degrees. Prepare a baking rack by lining it with parchment paper.

2. Remove the seeds from the zucchini halves.

3. In a large bowl, combine cream, artichokes, spinach, mozzarella, parmesan, garlic, salt, black and red pepper.

4. Put the cheese mixture into the boats. Wrap each in 2 slices of bacon and place on a wire rack.

5. Bake the boats for about 40 minutes, until the zucchini is tender and the bacon is crispy.

Avocado

A low-carb, high-fat diet simply cannot be imagined without avocados. This food is loaded with healthy fats, vitamins and minerals, without which both a healthy diet and a diet would be inadequate.

Stuffed Mexican Avocados

You will need:

• Avocados, cut in half, pitted 4 pcs.
• Lime juice 1 pc.
• Olive oil 1 tbsp. l.
• Onion, finely chopped 1 pc.
• Ground beef 450 g.
• Taco spices (mix) 30 g.
• Salt, pepper to taste
• Mexican cheese Cotiha, grated
• Lettuce, torn into small pieces
• Cherry tomatoes, cut into circles
• Sour cream to taste

Method of preparation:

1. Remove some pulp from the avocado halves with a spoon and transfer to a separate bowl.To prevent the avocado flesh from darkening, pour lime juice over it.

2. Heat oil in a skillet, sauté the onion, add the minced meat and tacos, stir, season with salt and pepper and cook for 6-8 minutes until the meat loses its pink color. Transfer the minced meat from the skillet to a separate bowl and remove excess fat.

3. Fill each avocado half with meat, then add the avocado pulp, cheese, lettuce, cherry tomatoes and sour cream.

Iceberg lettuce

Juicy and crunchy Iceberg lettuce contains a lot of fiber and water, which is important for good digestion.This low-calorie product can be eaten in unlimited quantities, so it is safe for the figure. By the way, it is not at all useless for health: it contains folic acid, vitamins A, B and C, as well as phosphorus, magnesium and sodium.

Quick burgers in lettuce leaves

You will need:

• Iceberg lettuce 1 large bunch
• Bacon 4 slices
• Red onion, cut into rings 1 pc.
• Ground beef 450 g.
• Salt, pepper to taste
• Cheddar pieces 4 pcs.
• Tomato, cut into slices 1 pc.
• Serving Ranch Sauce

Cooking Method:

1. Cut 8 slices from the salad to make a bun (like pictured).

2. Fry the bacon until crispy. Transfer it to a paper towel. Fry the onions in the same skillet.

3. Divide the ground beef into 4 portions, season with salt and pepper, form into patties.

4. Fry the patties for 4-5 minutes on each side over low heat until tender. Place a slice of Cheddar on each patty and cover the pan with a lid and let it melt. Remove skillet from heat.

5. Place the burgers: on the salad, place the cheeseberger, bacon slice, tomato slice, then ranch sauce and lettuce slice.

Shrimp

These seafood are rich in iodine and other beneficial trace elements, as well as vitamins A, D, E.Shrimps are great for a dietary diet, and especially for ketogenic nutrition, since they contain valuable protein and healthy acids Omega 3.

Shrimp with lemon and garlic

You will need:

• Butter 2 tbsp. l.
• Olive oil 1 tbsp. l.
• Shrimps, medium, peeled 450 g.
• Garlic, finely chopped 3 cloves
• Red pepper 1 tsp.
• Lemon juice 1 pc.
• Dry white wine (or water) 2 tbsp.l.
• Finely chopped parsley for serving

Cooking method:

1. Heat oil (olive oil and 1 tablespoon butter) in a skillet. Fry the shrimps on it, adding red pepper, for 3-5 minutes, until the shrimps turn pink.

2. After removing the pan from the heat, add another 1 tbsp. l. butter, lemon juice, white wine, parsley. Stir all ingredients.

3. Serve the finished dish, garnish with lemon wedges if desired.

Eggs

Eggs are the most balanced source of protein and healthy fats. Be sure to include them in your diet while following the keto diet, as this product not only fits well with the low-carb diet concept, but also contains a lot of trace elements and vitamins necessary for health.

Eggs Benedict with cauliflower

You will need:

For cauliflower cutlets:

• Cauliflower 1/2 pcs.
• Egg 1 pc.
• Grated Cheddar 1 tbsp.
• Corn starch 1 pinch
• Salt, pepper to taste
• Olive oil 1 tbsp. l.

For poached eggs:

For Hollandaise sauce:

• Egg yolks 4 pcs.
• Lemon juice 1 pc.
• Melted butter 4 tbsp. l.
• Cayenne pepper pinch
• Salt to taste

For serving:

• Bacon 2 pieces
• Paprika for serving
• Chives, finely chopped for serving

Cooking method:

Make cauliflower patties. To do this, grate it, mix with the egg and grated cheese, add salt and pepper to taste and mix all the ingredients well.

2. Fry the cutlets in olive oil over medium heat for 5 minutes on each side.