Keto meal plan: Easy 7-day menu and diet tips

Some people may find it hard to work out the right foods to eat and when to eat them when they are following a keto diet. Getting used to the diet or sticking with it can be done with the help of meal plans A high fat, low carbohydrate diet is known as the keto diet. Weight […]

Some people may find it hard to work out the right foods to eat and when to eat them when they are following a keto diet. Getting used to the diet or sticking with it can be done with the help of meal plans

A high fat, low carbohydrate diet is known as the keto diet. Weight loss and fat loss are potential benefits of the keto diet plan.

Though different percentages are reported by different sources, a keto diet comprises approximately:

  • 55–60% fats
  • 30–35% protein
  • 5–10% carbohydrates

A study has reported that those following a “well-formulated” keto diet generally consume under 50 grams (g) of carbs and approximately 1.5 g of protein per kilogram of body weight daily.

Planning of the meal for a keto diet is important in order to stick to these macronutrient ratios which is agreed by most experts

What is a keto meal?

a man prepare some food as part of his keto meal plan

Possible benefits of a keto diet are weight loss and fat loss.

A keto meal is one that has under 50 g of total carbs or contributes around 30 g of net carbs per day. Total carbs minus the fiber are called net carbs

Plants have fiber included in them and are essential to include in a keto diet because fiber protects gut bacteria, improves digestive function, and helps prevent constipation.

In the keto diet, the major portion of regular calories come from fats, while lesser amounts come from proteins. Heavily featured in a keto diet are Meat, fish, eggs, and dairy.

When carbohydrates for energy are not relied upon on the body, it must burn fat for fuel. A buildup of acids called ketones in the body are then resulted. Ketones results in a bodily state of ketosis.

According to a study, a keto diet may decrease fat mass, waist circumference, and fasting insulin levels.

Also, in a review study of 23 studies it was indicated that a low carbohydrate diet, such as the keto diet, could reduce some of the primary risk factors for diseases such as heart disease, high blood pressure, low-density lipoprotein cholesterol, and triglycerides.

A keto plan is followed by many people for a set amount of time before changing the diet to include more carbohydrates and less fat.

 

1-week sample meal plan

A sample 7-day keto meal plan is mentioned below. People can customize these meals and snacks to their liking, but they should keep in mind not to exceed 50 g of total carbohydrates daily.

Breakfast Lunch Dinner Snacks
Monday Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes Spiced cauliflower soup with bacon pieces or tofu cubes Garlic and herb buttered shrimp with zucchini noodles Roast turkey, cucumber, and cheese roll-upsSticks of celery and pepper with guacamole
Tuesday (Low fiber day) Scrambled eggs on a bed of sautéed greens with pumpkin seeds Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion Beef stew made with mushrooms, onions, celery, herbs, and beef broth Smoothie with almond milk, nut butter, chia seeds, and spinachOlives
Wednesday Omelet with mushrooms, broccoli, and peppers Avocado and egg salad with onion and spices, served in lettuce cups Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad NutsSlices of cheese and bell peppers
Thursday Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil Garlic butter steak with mushrooms and asparagus A boiled eggFlax crackers with cheese
Friday 2 eggs, fried in butter, with avocado and blackberries Grilled salmon with a salad of mixed leafy greens and tomato Chicken breast with cauliflower mash and green beans Kale chipsSlices of cheese and bell peppers
Saturday Scrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seeds Tuna salad with tomatoes and avocado plus macadamia nuts Pork chops with nonstarchy vegetables of choice Celery sticks with almond butter dipA handful of berries and nuts
Sunday Yogurt with keto-friendly granola Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauce Sugar-free turkey jerkyAn egg and vegetable muffin

 

Vegetarian and vegan keto meals

Following a keto diet can be challenging for vegetarians and vegans, as many of the calories in these diets come from carbohydrates. Even sources protein which are nonanimal, such as lentils and beans, are often relatively high in carbs.

Animal products tend to make up a major portion of meals in a standard keto diet because these foods are naturally high in fat, high in protein, and low in carbohydrates.

Although it is tricky but it is possible to follow a vegetarian or vegan keto diet. Meat or fish can be replaced with products which are high fat plant-based foods.

As part of the diet vegetarians can also eat eggs and some kinds of dairy.

 

Foods that are to be eaten and avoided on a keto meal plan

Eat Avoid Enjoy occasionally
Meat and poultry
  • chicken
  • grass-fed beef
  • organ meats
  • pork
  • turkey
  • venison
  • breaded meats
  • processed meats
  • bacon
  • low fat meat, such as skinless chicken breast
Dairy
  • butter
  • cream
  • full fat cheeses, including Cheddar, goat cheese, and mozzarella
  • full fat yogurt
  • ice-cream
  • milk
  • nonfat yogurt
  • sweetened yogurt
Fish
  • herring
  • mackerel
  • wild salmon
  • breaded fish
Eggs
  • whole eggs (pastured and organic when possible)
Nuts and seeds
  • macadamia nuts
  • pecans
  • almonds
  • chia seeds
  • flaxseeds
  • peanuts
  • pumpkin seeds
  • walnuts
  • unsweetened nut butters
  • chocolate-covered nuts
  • sweetened nut butters
  • cashews
Oils and fats
  • avocados
  • coconut products
  • fruit and nut oils, such as avocado, coconut, olive, and sesame
  • olives
  • margarine
  • shortening
  • vegetable oils, including canola and corn oil
Vegetables
  • asparagus
  • broccoli
  • cauliflower
  • onions
  • celery
  • eggplant
  • leafy greens
  • mushrooms
  • tomatoes
  • peppers
  • other nonstarchy vegetables
  • butternut squash
  • corn
  • potatoes
  • sweet potatoes
  • pumpkin
  • other starchy vegetables
Fruits
  • bananas
  • citrus fruits
  • dried fruits
  • grapes
  • pineapple
  • berries
Beans and legumes
  • all beans
  • chickpeas
  • lentils
Condiments
  • herbs and spices
  • lemon juice
  • mayonnaise with no added sugar
  • salt and pepper
  • vinegar
  • salad dressings with no added sugar
  • barbecue sauce
  • ketchup
  • maple syrup
  • salad dressings with added sugar
  • sweet dipping sauces
Grains and grain products
  • baked goods
  • bread
  • breakfast cereals
  • crackers
  • oats
  • pasta
  • rice
  • wheat
Beverages
  • almond or flax milk
  • bone broth
  • unsweetened teas and coffees
  • water (still or sparkling)
  • beer
  • fruit juice
  • soda
  • sports drinks
  • sugary alcoholic drinks
  • sweetened tea
  • low carb alcoholic drinks, such as vodka
Others
  • artificial sweeteners
  • candy
  • coconut sugar
  • fast food
  • processed foods
  • sugar

The following tips may help people in sticking to the keto diet:

  • Start date should be set
  • The pantry and refrigerator to ne reorganized so that they do not contain high carbohydrate foods.
  • A weekly meal plan to be made which is a key to eating balanced meals and preventing hunger.
  • Keto-friendly foods and beverages should be stocked up
  • Product labels should be read carefully and the ingredients list and carb content of each item to be checked.
  • Meals to be prepared ahead of time and freezed or refrigerated in batches.
  • If hunger pangs occur frequently, try eating five or six small meals, instead of three large ones.
  • Drink plenty of fluids and supplement with electrolytes in order to avoid keto flu in the early stages
  • Consider filling in nutritional gaps while following this diet.
  • Physical activity should be reduced temporarily during the first week or two, while the body adjusts to the new diet.
  • Any queries or concerns should be discussed with a doctor or dietitian.

 

 

Summary

A high fat, moderate protein, and low carbohydrate diet is known as keto diet

People who are following it should focus to consume under 50 g of total carbs per day. Meals tend to be consisting of primarily of animal proteins and plant and animal fats with nonstarchy vegetables.

It is essential to plan meals on the keto diet in order to follow the correct macronutrient ratios, meet fiber goals, and prevent hunger. Working with a doctor or dietitian can also be helpfil to ensure that nutritional deficiencies do not occur.

 

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