A ketogenic diet can be a great way to lose weight. It combines low-carb and high-fat foods to provoke your body into consuming stored fat. A keto program takes discipline, cutting out most carbs, and taking in mostly unsaturated fats. If you need some help getting started this meal plan will be just what you’re looking for.
Just follow each day’s instructions, and you’ll see the results in no time. Keto recipes can be delicious and filling. Knowing what dishes to prepare will help you get on track. Use this meal plan as it’s a perfect resource for you.
Day 1:
Breakfast
Omelet with eggs, bacon, cheese, and spinach. This classic breakfast is both high-fat and tasty.
Lunch
Fried Cod, prepared in garlic and butter. Served by itself, this is a simple meal.
Dinner
Brazilian Shrimp Stew, made with fresh shrimp, onion, red peppers, and diced tomatoes. Season with South American spices. A very filling dinner.
Day 2:
Breakfast
Hemp Heart Porridge, made with shelled hemp seeds, flax seed, and crushed almonds. Add some cinnamon for sweeter flavor.
Lunch
Cauliflower Soup, a hearty cream soup made with cream cheese, bacon, and cauliflower. A great alternative to the many meat-focused ketogenic lunches.
Dinner
Pork Tenderloin, pan fried in coconut oil and served with a side of fried spinach.
Day 3:
Breakfast
Green Smoothie; spinach, coconut milk, hazelnuts, and almonds pureed into a delicious smoothie.
Lunch
Smoked salmon, drizzled with lemon, and served with smashed avocado and mixed greens.
Dinner
Zucchini Lasagna, made with a mix of mozzarella and ricotta cheese, marinara sauce, and sliced zucchini. I nice switch from the heavier fish at lunch.
Day 4:
Breakfast
Pancakes, made with eggs and cottage cheese, fried in butter and topped with fresh strawberries. A sweet breakfast.
Lunch
Pesto Chicken Salad, made with avocado, bacon, and grape tomatoes. A very filling lunch, with lots of vegetables, but still with good fat content.
Dinner
Southwestern Pork Stew, made with pork chops, rutabaga, tomatoes, onion, and an assortment of Cajun spices. A hot hearty meal, with tasty spices.
Day 5:
Breakfast
Scrambled eggs, topped with crumbled bacon, and served with avocado slices.
Lunch
Grilled Tomatoes, topped with melted gouda cheese, and apricot paste. Sprinkled with oregano for garnish. A light but delicious lunch, to go with today’s heavier meals.
Dinner
Bangers and Mash made with season Italian sausages and served with a mash made from cauliflower and cream. The cauliflower rather than potatoes will keep your carbs down.
Day 6:
Breakfast
Mushroom and Cheese Frittata made with fresh goat cheese, shiitake mushrooms, mixed with spinach and scallions.
Lunch
Salmon Salad, made with salmon fillets, sliced cucumber, diced tomatoes, chopped onions, diced celery and topped with Dijon.
Dinner
Turkey Meatballs, made with ground turkey, scallions, fresh ginger, and minced garlic. Fried, and served on a bed of steamed spinach.
Day 7:
Breakfast
Deviled Eggs, topped with avocado and onion. A high protein high fat breakfast, with a pleasing flavor.
Lunch
Thai tuna salad, made with canned tuna, mixed with mayo, and Thai sesame oil.
Dinner
Zucchini Pasta made with chicken and cooked with garlic and olive oil. Pasta made from zucchini is low in carbs, unlike traditional pasta.
Following this meal plan will give you a great start in following a Ketogenic lifestyle. After the first week, you can go on to try other meals. Just stay with the style, high fat, and topped with some tasty veggies. If you’re stuck for ideas, you can always check back to this guide.
Keto Diet says
April 13, 2018 at 10:57 AMAmazing meal plan it can help us to change the way we eat and change our food buying habits. And in this way we can save money, time and it can help also avoid unhealthy food choice. I like the article this will educate me. Thanks for the share!