Sticking to any sort of diet or meal plan can be hard, but planning your meals out ahead of time can make it so much easier. Meal planning also helps you make sure you have easy meals on hand, plus a steady supply of healthy food like what the keto diet includes.
The keto diet is about training your body to burn fat as fuel instead of the traditional carbohydrates and glucose. This prevents energy crashes and helps you feel better overall. Following is a seven-day keto diet plan that you can use whether you’ve been trying keto for a year or are in your first month.
Here’s a 7 day keto diet plan to help you get started:
-Breakfast: Ham and cheese omelet
-Lunch: BLT wraps (try adding boiled egg slices for extra protein)
-Dinner: Cheeseburger lettuce wraps (make a regular burger, using large lettuce leaves as the bun, and top with your favorite toppings)
-Snack: Celery and cream cheese
-Breakfast: Cream cheese pancakes.
-Lunch: Tuna salad served in a tomato instead of a sandwich
-Dinner: Smoked sausage and veggie kabobs
-Snack: Tomato and avocado slices
-Breakfast: Green smoothie (look for dark and leafy greens, like kale and spinach)
-Lunch: Loaded cauliflower, with extra vegetables on the side
-Dinner: Taco salad (most taco shells have too many carbs. If you need a crunch, try using pork rinds)
-Snack: Slices of deli meat (make sure there’s no added sugar) with 2 cheese sticks
-Breakfast: Scrambled eggs, 1/2 cup cottage cheese, and 2 strips of bacon.
-Lunch: Keto nachos (use pork rinds as chips, then add cheese, ground beef, avocado, sour cream, tomato, etc)
-Dinner: Cream cheese and ranch chicken, with a salad on the side
-Snack: Carrot sticks with hummus (store-bought or homemade)
-Breakfast: Avocado, tomato slices, and 2 boiled eggs.
-Lunch: Chicken Ceasar salad
-Dinner: Baked salmon with a tossed salad full of greens and ranch dressing
-Snack: Cottage cheese with a few berries added in
-Breakfast: Egg muffins with your choice of protein and keto approved vegetables
-Lunch: ham and pickle roll-ups (spread deli ham with a layer of cream cheese for extra flavor and protein)
-Dinner: Cheesy ranch, chicken, broccoli
-Snack: Veggie sticks (celery, peppers, carrots) with guacamole
-Breakfast: Sausage and egg scramble with chives and greens
-Lunch: Cheesy bacon stuffed peppers (mix ground beef with bacon, cheese, and cream cheese. then stuff the mix into peppers. Very easy to prepare the night before)
-Dinner: Pizza with a cauliflower crust
-Snack: A serving of nuts, like almonds or walnuts
Eating in line with the keto diet revolves a lot around limiting your carbohydrate intake. This eventually trains your body to burn fat for fuel throughout the day. This will first come from your body fat, and then from the fat you eat. This means that if you plateau, then you can try lowering the fat intake from your meals to see if that makes a difference. Lastly, anyone on the keto diet should remember to always include a solid mix of greens and healthy fats.
As you can see, following the keto diet may not be as difficult as what you may have previously thought. You will want to make sure you keep your carbs low, protein at a moderate level, and fill in the rest with fat intake from healthy sources. The numbers you aim for when you first start your journey will likely continue to change each time you lose weight. It’s best to re-evaluate your results and progress every few weeks to make sure you are staying on track.
In addition, ensure that you are both eating plenty of greens, healthy fats, and staying hydrated. Keto gets a bad reputation for being the bacon diet, but it is so much more than eating bacon to lose weight. In fact, those who don’t follow the keto diet plan appropriately can end up doing damage to their bodies and find themselves diagnosed with serious conditions. Hopefully, this meal plan helped give you a head start on foods that are approved to eat, or gave you new ideas to include in your future meal plans.