7 Day Ketogenic Meal Plan

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.