7-Day Keto Diet Plan

Ketogenic diets—a subset of low carb diets—have been around for decades, with different forms of ketogenic diets being used to help facilitate weight loss and manage conditions like diabetes and epilepsy. 1 Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar, and during this metabolic shift, the liver also produces ketones in a process known as ketogenesis. 2 Atkins 20^® or Atkins 40^® are ketogenic diets, but unlike the standard keto diet, these versions of Atkins are less restrictive because as you climb the carb ladder, you get more food choices and a better balance of macronutrients. 3

With Atkins 20^®, net carbs are restricted to 20g or fewer per day for a two-week induction phase to guarantee that ketosis is achieved, before gradually adding small amounts of net carbs back into your diet. Consuming a well-constructed keto diet that’s low in carbs, moderate in protein, and high in healthy fats—as you do on Atkins 20^® or Atkins 40^®—has shown to be safe and effective. 4 Typical of Atkins 20^®, this 7-day keto plan is broken down as follows:

• 60–70% fat: Keto diets replace the calories that typically come from carbs with an increase in the percentage of calories coming from fat. 5 But not all fat is created equal. Reach for healthy fats from high-quality plant and animal sources, such as olive oil and coconut oil as well as eggs, avocados, cheese, and fish.
• 20–30% protein: Following a keto diet requires eating an adequate amount of protein to supply your liver with amino acids, which help make new glucose for the cells and organs in your body that can’t use ketones as fuel. Eating too much protein can suppress ketosis, but not consuming enough can lead to a loss in muscle mass. 6
• 5–10% carbs: On a keto diet like Atkins, you’ll limit your net carb intake to 20 to 40 grams per day. To ensure you’re getting all of your required nutrients, especially fiber, it is important that the carbs you do eat come from vitamin and mineral-rich foundation vegetables.

Most people can consume up to 50g total carbohydrates per day and maintain ketosis. 7 This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will show you how to eat right, not less, with Atkins keto while still enjoying a variety of satisfying foods.

Day 1: Monday

Total net carbs: 20.7g

• Breakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese
• Snack (2g net carbs): Atkins Peanut Butter Fudge Crisp Bar
• Lunch (5.8g net carbs): 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing
• Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese
• Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend

Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, 8 so make sure you’re drinking at least 6 to 8 glasses of water each day. Not consuming enough water—especially when starting a new low carb diet—can lead to constipation, dizziness, and sugar/carb cravings. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.

Day 2: Tuesday

Total net carbs: 20.1g

• Breakfast (5g net carbs): Atkins Frozen Farmhouse-Style Sausage Scramble
• Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
• Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes
• Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheese
• Dinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Mash

Keto tip of the day: Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its carbohydrate stores. 9 It’s normal to feel a bit sluggish when starting a keto diet, so if you’re new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. When you’re feeling more energized, add in some high-intensity exercise a few days a week.

Day 3: Wednesday

Total net carbs: 19.7g

• Breakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet
• Snack (1g net carbs): Atkins Strawberry Shake
• Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad
• Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears
• Dinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine

Keto tip of the day: If you are new to a low carb lifestyle, you might start to come down with what’s known as the keto flu. A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. 10 If you are experiencing headaches, weakness, and poor concentration, don’t throw in the towel! Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats.

Day 4: Thursday

Total net carbs: 19.3g

• Breakfast (4.7g net carbs): Cheese and Spinach Omelet Topped with Avocado and Salsa
• Snack (1g net carbs): Atkins French Vanilla Shake
• Lunch (6g net carbs): Atkins Frozen Crustless Chicken Pot Pie
• Snack (2.2g net carbs): ½ medium zucchini cut into sticks and 1 oz monterey jack cheese
• Dinner (5.4g net carbs): 5 oz hamburger topped with 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, and 2 romaine lettuce leaves

Keto tip of the day: Craving something sweet? Whip up a decadent dessert with this easy recipe for Chocolate Pecan Pie Bites suitable for all Atkins phases. Note that one serving of this recipe will add 1.8g net carbs and 7.1g of fat to today’s menu. Browse Atkins extensive recipe database for more low carb dessert recipes.

Day 5: Friday

Total net carbs: 21. 9g

• Breakfast (2.6g net carbs): 2 large eggs, ¼ cup shredded cheddar, and 4 Tbsp Salsa Cruda
• Snack (2g net carbs): Atkins Cafe Caramel Shake
• Lunch (6.9g net carbs): Atkins Frozen Chili Con Carne with a side of 2 cups mixed greens and 2 Tbsp Italian Dressing
• Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
• Dinner (6g net carbs): Half of a California cobb salad with ranch dressing from California Pizza Kitchen

Keto tip of the day: It’s the end of the work week, so meet up with your friends or family for dinner! Living low carb doesn’t mean you have to cook every one of your meals. Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. And check out these other keto-friendly restaurants!

Day 6: Saturday

Total net carbs: 20. 7

• Breakfast (4.9g net carbs): Red Bell Pepper Filled with Creamy Eggs and Spinach
• Snack (1g net carbs): Atkins Strawberry Shake
• Lunch (2.5g net carbs): Tuna salad with 4 oz tuna, 2 stalks celery, 1 dill pickle spear, 2 Tbsp mayonnaise
• Snack (4.5g net carbs): 1 portobello mushroom cap, ¼ cup Salsa Cruda, and 1 oz pepper jack cheese
• Dinner (7.8g net carbs): 5 oz Italian sausage, ¼ medium onion sliced, and ½ red bell pepper sliced with a side of 2 cups baby spinach, ½ cup sliced mushrooms, and 2 Tbsp Blue Cheese Dressing

Keto tip of the day: If you’re feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week. One 3.5 ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs. However, watch out for hidden carbs in mixers, and remember that these are additional carbs to today’s menu. You can easily keep track of your daily net carbs with the Atkins app or this guide.

Day 7: Sunday

Total net carbs: 20.8

• Breakfast (2.9g net carbs): Pumpkin Flax Pancakes
• Snack (1.7g net carbs): 5 whole snap peas and 2 oz cheddar
• Lunch (3.1g net carbs): 6 oz chicken breast over 2 cups Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing
• Snack (3.2g net carbs): 2 stalks celery and 2 Tbsp cream cheese
• Dinner (9.9g net carbs): Baked Salmon With Charmoula Over Broccoli

Keto tip of the day: Head to the supermarket and meal prep for the upcoming week to stay on track with your low carb lifestyle! Switch things up by making some of your favorite meals with low carb ingredient swaps. And brush up on how to avoid the most common keto mistakes.

Atkins has even more diet plans and meal plans personalized for your lifestyle, as well as an incredible library of 1,000+ delicious low carb and keto recipes.

Evidence Based
PubMed Central, National Library of Medicine, 2003: A review of low-carbohydrate ketogenic diets

In response to the emerging epidemic of obesity in the United States, a renewal of interest in alternative diets has occurred, especially in diets that limit carbohydrate intake. Recent research has demonstrated that low-carbohydrate ketogenic diets can lead to weight loss and favorable changes in serum triglycerides and high-density lipoprotein cholesterol.

Evidence Based
PubMed Central, National Library of Medicine, 1983: The human metabolic response to chronic ketosis without caloric restriction: physical and biochemical adaptation

These findings indicate that the ketotic state induced by the EKD was well tolerated in lean subjects; nitrogen balance was regained after brief adaptation, serum lipids were not pathologically elevated, and blood glucose oxidation at rest was measurably reduced while the subjects remained euglycemic.

Further Reading
Everyday Health, 2018: What’s the Difference Between Keto and Atkins?

There are a lot of moving parts with Atkins and its four phases. The ketogenic, or “keto,” diet, on the other hand, promotes one way of eating for the entirety of the diet. You’ll cut your carbs down to about 5 percent of your daily intake. Seventy-five percent of your remaining calories will come from fat and 20 percent from protein….

Evidence Based
PubMed Central, National Library of Medicine, 2007: Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial

Weight loss was greater for women in the Atkins diet group compared with the other diet groups at 12 months, and mean 12-month weight loss was significantly different between the Atkins and Zone diets (P<.05)…a low-carbohydrate, high-protein, high-fat diet may be considered a feasible alternative recommendation for weight loss.

Evidence Based
PubMed Central, National Library of Medicine, 2021: Alternative Dietary Patterns for Americans: Low-Carbohydrate Diets

The decades-long dietary experiment embodied in the Dietary Guidelines for Americans (DGA) focused on limiting fat, especially saturated fat, and higher carbohydrate intake has coincided with rapidly escalating epidemics of obesity and type 2 diabetes…

Evidence Based
PubMed Central, National Library of Medicine, 2019: Effects of a Personalized VLCKD on Body Composition and Resting Energy Expenditure in the Reversal of Diabetes to Prevent Complications

The reversion of diabetes and the treatment of long-term obesity are difficult challenges. The failure mechanisms of rapid weight loss are mainly related to the wasting of lean mass. This single-arm study aims to evaluate the effects of a very low-calorie ketogenic diet (VLCKD) on body composition and resting energy expenditure in the short term reversal of diabetes mellitus Type 2…

Evidence Based
PubMed Central, National Library of Medicine, 2021: Alternative Dietary Patterns for Americans: Low-Carbohydrate Diets

The decades-long dietary experiment embodied in the Dietary Guidelines for Americans (DGA) focused on limiting fat, especially saturated fat, and higher carbohydrate intake has coincided with rapidly escalating epidemics of obesity and type 2 diabetes (T2D) that are contributing to the progression of cardiovascular disease (CVD) and other diet-related chronic diseases…

Evidence Based
PubMed Central, National Library of Medicine,  2019: Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes

People on ketogenic diets experience weight loss, because of lower insulin levels, a diuretic effect, and a decreased sense of hunger.

Evidence Based
PubMed Central, National Library of Medicine, 2021: The Effects of Exercise on β-Hydroxybutyrate Concentrations over a 36-h Fast: A Randomized Crossover Study

This study assessed β-hydroxybutyrate (BHB) concentration during a short-term fast and the degree to which an initial bout of exercise influences the rate of ketogenesis.

Evidence Based
PubMed Central, National Library of Medicine, 2020: Consumer Reports of “Keto Flu” Associated with the Ketogenic Diet

A commonly discussed side effect of KD in media and online forums is “keto flu,” a cluster of transient symptoms generally reported as occurring within the first few weeks of KD.

7-day keto diet plan & meals

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The keto diet continues to be a popular way of eating for people looking to lose weight, stabilize their blood sugar and insulin levels, and in some cases, reduce the risk of or even reverse type 2 diabetes. The keto diet makes these health improvements possible by limiting carbs and emphasizing a high intake of fat (up to 90% of your diet, in some cases). 

This change in macronutrient intake can teach your metabolism to burn fat, rather than sugars and carbohydrates, for energy. As a result, you may be able to burn the stored fat in your body more efficiently. This is known as ketosis, as your body is producing compounds known as ketones, rather than fat, for energy. When your blood ketone levels exceed 0.5 millimoles per liter, you have entered ketosis. 

Whether you’ve been following the keto diet for years or you’re a beginner, this 7-day meal plan will help to give you some direction about what to eat for breakfast, lunch, and dinner on a low carb, high fat diet plan. Have a look at our guide to keto diet foods for what to eat if you’re struggling to get started

What you need to know before starting a keto diet

If you’re interested in starting a ketogenic diet, “it’s important to work with a dietitian to make sure you don’t miss essential nutrients or negatively impact your digestion, blood pressure, and social life”, according to Erin Kenney, registered dietitian and CEO of Nutrition Rewired.

Registered Dietitian

Erin Kenney is a registered dietitian from Boston who specializes in gastrointestinal disorders and sports nutrition. She has a Bachelor of Applied Science in Foods, Nutrition and Wellness Studies from the University of New Hampshire, and a Master’s degree in Nutrition Science from Framingham State University.

The keto diet is not for everyone. In particular, anyone living with a condition that affects their pancreas, liver, thyroid, or gallbladder or those with a history of disordered eating should speak to a medical professional before starting the keto diet. 

(Image credit: Getty Images)

What to eat on the keto diet

Kenney emphasizes that, for people following a ketogenic diet for weight loss, the balance of macronutrients is key. “Consuming even too much protein can throw someone out of ketosis. And the total daily allotment of carbohydrates to maintain ketosis is around 20-50 grams of net carbs for most people.”

According to Kenney, the best foods to maintain ketosis include fish, meat, poultry, dairy, eggs, non-starchy vegetables, berries, and oils. This includes fatty fish like salmon and mackerel, avocados, full-fat (unsweetened) dairy products, beef, and leafy and cruciferous vegetables like spinach, kale, broccoli, cauliflower, and brussels sprouts. Many types of fruit are high in carbohydrates, but berries, melons, and tomatoes are not so they’re more keto-friendly.

• Related: What fruits can you eat on keto?

Off-limit foods include higher carbohydrate fruits and vegetables (such as corn, beets, and sweet potatoes) and foods like sugary desserts, soda, wheat bread, crackers, and rice. 

Once you focus on higher-fat, lower-carb foods, designing a meal plan that will keep you in ketosis becomes easier than you might expect. We got Kenney’s recommendations for breakfasts, lunches, and dinners on a keto diet. Here are some of the suggestions she provides clients. 

Keto diet meal plan: Day 1

• Breakfast: Pancakes made with almond flour, eggs, and coconut milk served with fresh berries.  
• Lunch: BLT salad with grilled chicken, tomatoes, and bacon over chopped romaine and blue cheese dressing. 
• Dinner: Cabbage soup with sausage, greens, and melted parmesan.

(Image credit: Getty Images)

Keto diet meal plan: Day 2

• Breakfast: Full-fat coconut yogurt with mixed nuts and berries. 
• Lunch: Tuna salad in an avocado boat. 
• Dinner: Chicken parmesan with tomato sauce and zucchini noodles. 

(Image credit: Getty Images)

Keto diet meal plan: Day 3

• Breakfast: Toasted keto bread with avocado and smoked salmon
• Lunch: Taco salad with chopped lettuce, ground turkey, tomatoes, red onions, and shredded Monterey jack cheese. 
• Dinner: Broccoli-cheese soup.

(Image credit: Getty Images)

Keto diet meal plan: Day 4

• Breakfast: Keto granola with coconut milk. 
• Lunch: Lettuce wrap sandwich with romaine, turkey, cheese, tomato, and mayo. 
• Dinner: Spaghetti squash boats with shrimp, tomato sauce, and melted mozzarella.

(Image credit: Getty Images)

Keto diet meal plan: Day 5

• Breakfast: Scrambled eggs with creme fraiche and chives.
• Lunch: Pesto zucchini noodles with grilled chicken. 
• Dinner: Bun-less cheeseburgers with homemade aioli and bacon. 

(Image credit: Getty Images)

Keto diet meal plan: Day 6

• Breakfast: A breakfast sandwich with keto bread, bacon, fried eggs, and avocado. 
• Lunch: Cauliflower fried rice with chicken, eggs, and broccoli. 
• Dinner: Lettuce wraps with ground pork stir-fried with onions, soy sauce, and sriracha. 

(Image credit: Getty Images)

Keto diet meal plan: Day 7

• Breakfast: Smoothie with frozen strawberries, coconut yogurt, and coconut milk.  
• Lunch: Quiche made with ham, cheese, and spinach. 
• Dinner: Zucchini boats filled with Italian-flavored ground beef, sausage, and cheese. 

(Image credit: Getty Images)

Tips for following the keto diet

When following a ketogenic diet, the main goal is to eat minimal carbs and prioritize fats. It’s also important to eat enough protein to maintain muscle mass without overdoing it. 

Of course, not all fat is created equal. Whether you’re eating keto or not, it’s best to choose fats that are less processed to support heart and brain health. For example, olive oil is lower in omega-6 fats than canola oil. You do need some omega-6 fats to keep your body healthy, but too many can be pro-inflammatory. You can also enjoy butter on the keto diet, and grass-fed butter is often higher in nutrients, including omega-3 fatty acids and linoleic acid.

These days, it’s easy to find tasty swaps for the typical starchy foods you’ll have to skip on a keto diet. For example, instead of wheat pasta, you can try shirataki noodles or even pasta made from vegetables. Instead of sugary cereals, there are plenty of keto-friendly grain-free granolas made with roasted mixed nuts. 

You will also want to limit your alcohol intake, as your body processes alcohol before fat for fuel, which can prevent you from entering ketosis. Also, many alcoholic drinks (beer, excepted) contain sugar. In addition, because the initial stage of keto eating will cause your body to shed water weight, you’ll want to make an extra effort to stay hydrated. Drink plenty of water throughout the day to help aid in digestion, satiation, and overall wellbeing. Keeping one of the best water bottles to hand can help.

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Lizzy Briskin is a freelance writer focusing on food, health, lifestyle, travel, the outdoors and fitness. Her work has appeared in The Chicago Tribune, EcoWatch, Smart Mouth, Maed, Munchery, and more. She is also a chef, recipe developer and food photographer, having received professional culinary training at Cambridge School of Culinary Arts. Lizzy has lead a successful gluten-free and vegan food blog, and worked as a recipe editor in the meal kit industry.

What can you eat on a keto diet?

The ketogenic diet is a great way to reduce weight and control insulin levels. The diet includes foods high in fat and protein. Only carbohydrates are restricted. Thus, the diet stimulates lipolysis (fat burning). In this case, the main source of energy are fats, not carbohydrates.

The mechanism of action of the ketogenic diet

Since fats are the sources of energy during this diet, most of them are not stored, but are actively consumed by the body. Due to the release of ketone bodies as a result of lipolysis, the diet got its name – ketogenic. The choice of foods high in fat and protein does not affect the intake of recommended calories on a keto diet.

List of acceptable products

On a ketosis diet, you can eat everything except carbohydrates, they are limited to 10% of the daily diet. Bread and pasta, cereals and fruits, sugar and alcohol should be excluded from the diet. It is important to avoid vegetables that are high in carbohydrates. These are potatoes, corn, pumpkin and other gourds. The diet includes:

• dairy products – cheese, cream, cottage cheese, yogurt;
• Low carbohydrate vegetables – cucumbers, tomatoes, dark green vegetables, etc.;
• herbs – tarragon, basil, celery;
• nuts, olives, avocados;
• meat – beef, veal, lamb;
• fish and poultry – tuna, salmon, turkey;
• vegetable and butter oils;
• eggs;
• some berries are allowed in small quantities, eg blackberries, raspberries.

When choosing products, you need to carefully monitor their composition. As part of the ketogenic diet, bakery and confectionery products, sugary and alcoholic products should be abandoned, and trans fats should be excluded from the diet.

Keto menu

So, what can you eat on a keto diet? Ready meals for the ketogenic diet are offered by YAMDIET. Sample menu for the day:

• grilled fresh veal with herbs and vegetables;
• Grilled Adyghe cheese with herbs;
• Nicoise salad with tuna steak;
• salad with olives, avocados, herbs;
• salmon baked in yogurt with tarragon.

The calorie content of each dish is calculated to the gram. A free consultation with a dietitian is available to help you tailor your diet to your goals. Home delivery of ready-made keto diets is free for Moscow residents.

Is it possible to lose weight on a keto diet?

The ketogenic diet is prescribed for both athletes and patients with diseases of the nervous system. The main benefits are increased physical endurance and mental alertness. In addition, it contributes to the rapid reduction of fat mass. Thus, on a keto diet, you can comfortably reduce weight and lose weight. We recommend that you consult with a YAMDIET dietitian before ordering a keto diet.

Author Yamdiet, Vorobieva Marina Viktorovna

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Disadvantages keto diets

Millions of people around the world have given up carbohydrates and switched to a plan nutrition, implying the almost complete rejection of carbohydrates in favor of protein and fats. Doctors warn: this diet is not as safe as it might seem.

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What do these symptoms mean?

Diets and health

diets

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And despite its effectiveness in weight loss and its proven benefits for people with type 2 diabetes, it can be hazardous to health. What can happen to our body if we go on a keto diet without a doctor’s recommendation?

Article Contents

Keto Flu

Carbohydrates are the main source of energy for our cells. When we abruptly deprive the body of its usual “fuel”, trying to force it to “work on fat”, in the first days and even weeks it can “punish” us with a whole bunch of unpleasant sensations. Headache, mood swings, irritability, insomnia are the most common symptoms of the “keto flu” that most adherents of this diet experience in the first week. If you are determined to continue with your new meal plan, eat more salt and potassium-rich foods, and drink more water to restore electrolyte balance.

Muscle cramps

During ketosis – a state in which the body switches to fat as its main source of energy – sodium is actively removed from the liver. However, a lack of sodium and potassium often leads to muscle cramps, which can be quite painful. To deal with them, take potassium and increase the amount of salt in the diet.

Bad breath

The so-called “acetone breath” is a sign of ketosis, a process in which the body generates energy by burning fat that surrounds the internal organs. In addition to an unpleasant odor, this process is accompanied by the appearance of a metallic taste in the mouth – due to the fact that the body is more active than it normally produces acetone.

Skin rash

It’s not as common as the ketosis flu or bad breath, but sometimes small skin rashes appear due to the vitamin deficiency that many keto dieters face. They can be brown or light pink, they can be itchy or sensitive, but in any case, this is a sign that you should expand your list of products, take a multivitamin.