What is the 7-day keto diet plan. How to make keto baked catfish with broccoli and herb-butter blend. What are the benefits of this keto meal plan.

The Benefits of a 7-Day Keto Diet Plan

The ketogenic diet, or “keto” for short, is a low-carb, high-fat eating plan that has gained popularity in recent years for its potential health benefits. A 7-day keto diet plan can provide a structured approach to transitioning into and maintaining a ketogenic lifestyle. Some of the key benefits of a 7-day keto diet plan include:

• Rapid weight loss: The keto diet puts your body into a metabolic state called ketosis, where fat becomes the primary fuel source, leading to accelerated fat burning and weight loss.
• Improved blood sugar control: Reducing carb intake can help regulate blood sugar levels and improve insulin sensitivity, particularly beneficial for those with prediabetes or type 2 diabetes.
• Increased energy and focus: Transitioning to burning fat for fuel can provide stable energy levels and enhanced cognitive function.
• Reduced inflammation: The anti-inflammatory properties of a keto diet may help alleviate symptoms of certain chronic conditions.

The 7-Day Keto Diet Plan: Keto Baked Catfish with Broccoli and Herb-Butter Blend

One delicious and nutritious meal that perfectly fits into a 7-day keto diet plan is keto baked catfish with broccoli and an herb-butter blend. This dish combines the health benefits of omega-3-rich fish, the fiber and vitamins of broccoli, and the rich, savory flavors of the herb-butter blend.

Ingredients:

• 4 catfish fillets (about 6 oz each)
• 2 cups broccoli florets
• 2 tablespoons unsalted butter, softened
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh dill
• 1 teaspoon lemon zest
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, combine the softened butter, parsley, dill, lemon zest, garlic powder, salt, and black pepper. Mix well to create the herb-butter blend.
3. Place the catfish fillets on a baking sheet lined with parchment paper or a silicone baking mat.
4. Spoon the herb-butter blend evenly over the top of the catfish fillets, spreading it to the edges.
5. Arrange the broccoli florets around the catfish on the baking sheet.
6. Bake the catfish and broccoli for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
7. Serve the keto baked catfish with the roasted broccoli and enjoy this delicious and nutritious keto-friendly meal.

Macronutrient Breakdown of the Keto Baked Catfish with Broccoli and Herb-Butter Blend

One serving of this keto-friendly meal provides the following macronutrient breakdown:

• Calories: 275
• Total Fat: 16g
• Carbohydrates: 6g
• Fiber: 2g
• Net Carbs: 4g
• Protein: 29g

Why Catfish is a Great Choice for a Keto Diet

Catfish is an excellent choice for a keto diet due to its high protein content and low carbohydrate profile. Additionally, catfish is a good source of omega-3 fatty acids, which have been shown to possess anti-inflammatory properties and support heart health.

The Benefits of Broccoli on a Keto Diet

Broccoli is a keto-friendly vegetable that is packed with fiber, vitamins, and minerals. It is low in carbohydrates, making it an excellent addition to a keto meal plan. Broccoli provides a boost of antioxidants, supports gut health, and can help promote feelings of fullness.

The Role of Herb-Butter Blend in a Keto Diet

The herb-butter blend in this recipe not only adds delicious flavor to the keto baked catfish but also provides healthy fats that are essential for a keto diet. The combination of butter, herbs, and spices creates a rich, savory topping that enhances the overall dish while keeping it keto-friendly.

Creating a Balanced Keto Meal with Catfish, Broccoli, and Herb-Butter Blend

This keto baked catfish with broccoli and herb-butter blend is a well-balanced meal that provides a range of essential nutrients. The catfish is a lean protein source, the broccoli supplies fiber and vitamins, and the herb-butter blend adds healthy fats to create a satisfying and nutritious keto-friendly dish.

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Weekly keto menu for women and men

Tips before starting

Do you need to play sports?

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

All keto menus on our website

Healthy low carb snacks

I have prepared a detailed ketogenic diet menu for 7 days based on the following principles:

• Simple and quick recipes
• Meals 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 you start

1. Shop early and don’t buy anything you won’t eat. Some products may go bad if you buy them a week in advance. In this case, put them in the freezer or buy them just a few days before you cook.
2. If you need to bring food to work, prepare it the day 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, substitute another ingredient with the same amount of net carbs (beef for pork, blackberries for raspberries, etc.).
5. Monitor your intake of magnesium, potassium and sodium. 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 may need to make some minor adjustments. If you need less protein, reduce the amount of meat and eggs. Don’t worry about a little extra 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 food photographer, keto blogger and recipe author.

Ask an expert

In fact, 80-90% of your efforts should come from your 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 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)

Prescription macros: 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 lettuce
• 2 hard boiled eggs
• 1 medium onion (15 g)
• A few drops of lemon juice
• Pink Himalayan salt
• 2 tbsp homemade mayonnaise

Prescription macros: Calories – 713 kcal; Carbohydrates – 5.4 g; Fiber – 1.5 g; Net carbohydrates – 3.9 g; Protein – 59.7 g; Fat – 49.8g

Dinner

Two Egg Muffins (divide everything 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 2 cups green salad

• 60 g crispy green salad
• 100 avocados
• 1 tablespoon olive oil
• Pink Himalayan salt to taste
• A few drops of lemon juice

Prescription macros: Calories – 454 kcal; Carbohydrates – 14. 3 g; Fiber – 9.7 g; Net carbohydrates – 4.6 g; Protein – 18.2 g; Fat – 38.3g

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

Prescription macros: Calories – 608 kcal; Carbohydrates – 4.1 g; Fiber – 2.1 g; Net carbohydrates – 2.1 g; Protein – 38.7 g; Fat – 47.3g

Lunch

Quick Avocado Salad

• ½ avocado (100g)
• 1 small piece of crisp lettuce (100 g)
• 2 hard boiled eggs
• 1 medium onion (15 g)
• A few 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

Roast Pork Chops with Asparagus

• lard or melted butter (150 g)
• 1 large asparagus seasoned with salt and fresh lemon juice, sauteed in 1 tablespoon melted butter (200 g)

Macros per recipe: 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 tbsp ghee
• 1 cup stewed spinach (150 g)
• Pink Himalayan salt
• 1 cup berries (150 g) – Of all berries, blackberries contain the least amount of net carbohydrates.

Macros per recipe: Carbohydrates – 19. 6 g; Fiber – 10.9 g; Net carbohydrates – 8.7 g; Protein – 30.9 g; Fat – 25.4 g; Calories: 421 kcal

Lunch

Quick Shrimp and Spinach Salad

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

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

Dinner

Slow cooked meat with a cup of salad

• 150 g slow cooked meat
• 1 small piece of crisp lettuce (100 g)

with plain tomato salad

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

Macros per recipe: 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, 35.9 g total carbohydrates, 17.3 g fiber, 18.6 g net carbs, 92.2 g protein, 108 g fat.

Day 4

Breakfast

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

Macros per recipe: 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

Macros per recipe: 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 trout or salmon with green beans

• 1 large trout or salmon fillet (200 g), fried in 1 tbsp. ghee
• 1 package green beans (200 g), fried for 1 tbsp. ghee
• A few 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, 31.5 g total carbohydrates, 12.4 g fiber, 19.1g net carbs, 104g protein, 125g fat.

Day 5

Breakfast

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

Macros per recipe: Carbohydrates – 12.7 g; Fiber – 8.9G; 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 piece of crisp lettuce (100 g)
• 2 hard boiled eggs
• 1 medium onion (15 g)
• A few 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 piece of crisp lettuce (100 g)

with plain tomato salad

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

Macros per recipe: 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 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)

Prescription macros: Calories – 584 kcal; Carbohydrates – 18.1 g; Fiber – 8.3 g; Net carbohydrates – 9.8 g; Protein – 11.2 g; Fat – 56.5g

Lunch

Quick Chicken Salad

• 1 serving cooked chicken thighs (150g)
• 1 small piece of crisp lettuce (100 g)
• 2 hard boiled eggs
• 1 green onion
• Pink Himalayan salt
• 2 tbsp 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

Grilled salmon or trout with broccoli stew

• 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. olive oil (180 g)

Macros per recipe: 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, 35.2 g total carbohydrates, 14.5 g fiber, 20.7 g net carbs, 91.5 g protein, 135 g fat.

Day 7

Breakfast

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

Macros per recipe: 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 Spinach Salad

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

Macros per recipe: 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

Roast Pork Chops with Asparagus

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

Macros per recipe: 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.

All keto menus on our website

3 days

5 days (without fish)

5 days (fat fast)

7 days

Vegetarians

9006 4 Healthy Low Carb 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 Bacons (prepare in advance and store in the refrigerator)
• Ham with cucumber, avocado or pepper
• 2-3 sticks of celery with 2 tablespoons of homemade coconut oil or any other nut butter (avoid peanut butter)
• Fermented foods: sauerkraut, kimchi (add to breakfast)
• Pork skins instead of chips (avoid products with additives)
• Nuts and Seeds, Raw or Roasted with Sea Salt (net carbs per 1 oz serving): almonds 2. 7g, pecans 1.2g, walnuts 2g, macadamia 1.5g, 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 3.1g, ½ cup raspberries 3.3g, ½ cup strawberries 4.1g, or ¼ cup blueberries 4.5g)
• Coconut Oil (Pour a tablespoon of coconut oil into ice cube trays and store in the refrigerator to burn fat quickly)
• Very rare: portion of mushroom chips, spicy zucchini chips, rosemary and garlic eggplant chips (avoid buttercream) or orange chips
• 1 piece unsweetened coconut chocolates

Starter Keto Diet Plan

So you’ve decided to try out the high-fat, low-carb diet, better known as the ketogenic or keto diet. Whether you decide to lose weight, have more energy, or increase your endurance in training, we will tell you how to switch to a new diet easily and without mistakes.

Let’s just say that we are not big fans of restrictive diets, but if you are determined to try the popular diet for yourself and reduce the amount of carbohydrates in your diet as much as possible, heed the advice of nutritionists to avoid breakdowns, and most importantly, health problems.

Making your own keto diet plan is a feat, as a high-fat diet is not natural for most of us. This is especially difficult if you are a fan of plant foods and rarely include fatty and protein foods in your menu. Our experts will explain how to set yourself up for success, as well as share ideas on which products to choose in the store.

Make a diet plan

The first thing you need to do is make a clear plan! “Never try to stick to a keto diet without serious preparation,” says Julia Stefansky, a dietitian. “Determine the start date of the new diet and prepare for the diet by reviewing your cabinet and refrigerator shelves, as well as purchasing the necessary products and nutritional supplements.”

The most common cause of breakdowns and failures is a monotonous diet. If you haven’t stocked your refrigerator with foods that meet nutritionist recommendations, it will be extremely difficult for you to eat a variety of foods.

It is important to make sure that everything is thought out to the smallest detail. In addition to your meal plan, enlist the help of your doctor to discuss your new diet with him, he may suggest that you check your cholesterol, vitamin D and other health indicators that may change during the keto diet. In some cases, a long-term keto diet can lead to certain nutritional deficiencies or elevated cholesterol levels.

When and how much to eat on a keto diet

What is attractive about this diet is the freedom of action – you do not have to count calories and eat by the clock, as with other diets. “Because your diet is based on fat and protein, you won’t get hungry and have enough energy,” says Josh Axe, MD, founder of DrAxe.com, bestselling author of Eat Dirt, and co-founder of Ancient nutrition. But this does not mean that you can eat without any restrictions. There is no need to worry too much about the calorie content of the diet, but you still need to control the amount of servings and the ratio of BJU!

“The correct ratio of macronutrients on a keto diet is 70% fat, 20% protein, and 10% carbohydrate,” explains Charles Passler, nutritionist and founder of Pure Change. – Each meal and snack should ideally correspond to this proportion. But studies have shown that the most important thing is not to exceed the amount of carbohydrates in the diet: your allowed maximum is 50 grams per day. In order to follow these recommendations, at first you will have to count what you eat, but once you get used to it, you can easily determine the ratio of BJU without accurate measurements, as they say “by eye”.

How many meals should be on a keto diet is up to you. Experts advise to distribute the daily diet into 3 meals and a couple of snacks. “This ensures that proteins and fats are evenly distributed throughout the day, which will give you a feeling of satiety and the energy you need,” Ax says. “But I advise you to listen to your body and focus on your own feelings of hunger and satiety. If you find yourself feeling better by eating five to six small meals throughout the day, stick with that diet. In short, do what works best for you.”

Finally, if you exercise regularly, you may need to make some adjustments to your diet according to your activity. “For the first one to two weeks, a temporary reduction in exercise can be beneficial as your body adjusts to the new diet,” says Passler. “In addition, on days of intense training, you can increase the amount of carbohydrates in the diet up to 100 grams.

Keto menu for the week

Through trial and error, you will find out exactly what you like and what you don’t, and you can quickly make a meal plan for the day or week ahead.

Keto breakfast

Option 1. Omelette with spinach, mushrooms and feta. Keto coffee (with added fat, such as MCT or butter). “This breakfast is a good source of protein and healthy fats that will help you feel full to curb your morning sugar cravings,” comments Ax.

Option 2. A glass of whole milk, a serving of unsweetened yogurt mixed with a couple of tablespoons of full-fat sour cream, a few raspberries, and a teaspoon of chia seeds or walnuts. “This breakfast requires careful carb counting, as both yogurt and milk contain lactose, which is a carbohydrate,” Stefansky says.

Keto lunch

Option 1. Oven-baked salmon with broccoli. “This lunch consists of salmon, a fish high in heart-healthy fats, and broccoli, which is low in carbs but high in fiber,” Ax explains.

Option 2. Green salad with cherry tomatoes, bacon, avocado, cheese, pumpkin seeds and a low-carb, high-fat dressing such as ranch or blue cheese.

Option 3. Bowl with grilled chicken slices, cheese, pickled cucumber slices, hard boiled egg, a few cherry tomatoes and raw vegetables such as cauliflower or broccoli. “Sprinkle your plate with nuts — almonds or walnuts. And serve with guacamole,” Stefansky advises.

Keto Dinner

Option 1. Caesar salad with romaine lettuce, chicken breast, bacon and parmesan. “Rich in protein, this salad meal is perfect for ending the day,” Ax says. “Pair it with a dressing of olive oil and lots of cheese to increase the fat content of the dish. ”

Option 2. Saute ground beef with onions and low carb tomato sauce. Serve with squash low-carb shirataki noodles. “To increase the fat content of a dish, sauté zucchini in olive oil or add additional garlic oil directly to the sauce,” Stefansky advises.

Option 3. Serve fried chicken with eggplant, yellow zucchini and tomatoes sautéed with garlic in olive oil. Add with cream-based sauces to increase the amount of fat.

Snack options

Option 1. Green rolls with turkey and avocado. “Wrap slices of bacon, turkey, avocado in lettuce leaves.

Variant 2 . Spread some cream cheese on the cucumber slices. “Cucumber is a great low-carb vegetable that pairs well with full-fat cream cheese,” Ax says.

Fat content of animal and vegetable products

Avocado – 23 g per medium fruit

Mostly monounsaturated fats. Avocado is a good source of lutein, an antioxidant that maintains visual acuity.