Here’s another awesome keto meal plan with delicious recipes and an easy to follow meal plan.
The keto diet is the perfect diet for quick weight loss and to improve your health.
By now, you’ve definitely heard of the keto diet. It’s popular with celebrities, fitness experts, and probably your neighbor.
If you’re new to the keto diet OR you’re looking for a little meal plan mix-up this is the perfect post for you.
This 7-day keto diet sample meal plan is here to introduce you to the diet so you can see if it’s for you.
Before I give you the meal plan, here are a few things to consider before starting a keto diet…
Foods to Avoid
In short, any food that is high in carbs should be limited.
- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries like strawberries.
- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Ultimately, avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.
Foods to Eat
You should base the majority of your meals around these foods:
- Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish: Such as salmon, trout, tuna and mackerel.
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed when possible.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- Condiments: You can use salt, pepper and various healthy herbs and spices.
READY TO START YOUR KETO DIET?
If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone! There is a little-known diet system called The 30-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.
Women who have followed The 30-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeks—the methods in The 30-Day Keto Challenge are all backed by science. Click below button to order The 30-Day Keto Challenge:
Day 1:
- Breakfast: Keto Baked Eggs in Ham Cups
- Snack: Handful of cashews
- Lunch: Triple Berry Smoothie
- Snack: Hard-boiled egg
- Dinner: Roasted Trout With Swiss Chard
Day 2:
- Breakfast: Quick Scramble Eggs
- Snack: Handful of almonds
- Lunch: Strawberries and Cream Shake
- Snack: 2 slices turkey
- Dinner: Chicken Parmesan
Day 3:
- Breakfast: Cream Cheese Pancakes
- Snack: Turkey jerky (look for no added sugar type)
- Lunch: Keto Pork Chops with Green Apple Radish Salsa and Broccoli Slaw
- Snack: 1 oz. cheddar cheese and celery
- Dinner: Pan Fried Pork Tenderloin
Day 4:
- Breakfast: Raspberry Scones
- Snack: 2 Tbsp. Sunbutter with celery sticks
- Lunch: Cauliflower Mac and Cheese
- Snack: Keto Cocoa Almond Fat Bombs
- Dinner: Avocado Chicken Burger
Day 5:
- Breakfast: Scotch Eggs
- Snack: 2 Tbsp. Almond Butter with celery sticks
- Lunch: Almond Kale Smoothie
- Snack: Handful of cashews
- Dinner: Cauliflower Pizza
Day 6:
- Breakfast: Cheesy Avocado Eggs
- Snack: Keto Cashew Butter Fat Bombs
- Lunch: Cauliflower Mac and Cheese
- Snack: 2 Tbsp. Sunbutter with celery
- Dinner: Pan Fried Pork Tenderloin
Day 7
- Breakfast: Avocado Blueberry Smoothie
- Snack: 1 oz. cheddar with a handful of blueberries
- Lunch: Caprese Salad Bites
- Snack: hard-boiled egg
- Dinner: Keto Tuscan Pan-Fried Chicken Served Over Zucchini Noodles
Day 8:
- Breakfast: Keto Wild Mustard Greens with Eggs
- Snack: Handful of cashews
- Lunch: Keto Cheesy Avocado Baked Eggs
- Snack: Hard-boiled egg
- Dinner: Keto Fried Cabbage With Bacon
Day 9:
- Breakfast: Keto Bacon Egg and Cheese Cups
- Snack: Handful of almond
- Lunch: Double Chocolate Shake
- Snack: 2 slices turkey
- Dinner: Ground Beef Zucchini Stew
Day 10:
- Breakfast: Bacon, Egg, and Cheese Cups
- Snack: Turkey jerky (look for no added sugar type)
- Lunch: Bacon-Wrapped Mozzarella Sticks
- Snack: 1 oz. cheddar cheese and celery
- Dinner: Keto Garlic Pan Fried Cod
Day 11:
- Breakfast: Keto Denver Omelet
- Snack: 2 Tbsp. Sunbutter
- Lunch: Spinach and Bacon Stuffed Chicken Thighs
- Snack: Keto Cocoa Almond Fat Bombs
- Dinner: Sheet Pan Haddock With Roasted Veggies
Day 12:
- Breakfast: Keto Breakfast Egg Cake
- Snack: 2 Tbsp. Almond Butter with celery sticks
- Lunch: Keto Lemon Black Pepper Tuna Salad
- Snack: Handful of cashews
- Dinner: Keto Pork Chops with Green Apple Radish Salsa and Broccoli Slaw
Day 13:
- Breakfast: Instant Keto Breakfast Porridge
- Snack: Keto Cashew Butter Fat Bombs
- Lunch: Keto 15-Minute Tamari Marinated Steak Salad
- Snack: 2 Tbsp. Sunbutter with celery
- Dinner: Keto Easy Fajitas With Even Easier Guacamole
Day 14:
- Breakfast: Keto Aromatic Avocado and Eggs “Porridge”
- Snack: 1 oz. cheddar with a handful of blueberries
- Lunch: Ketotenders – The Most Delicious Ketogenic Coconut Chicken Tenders
- Snack: hard-boiled egg
- Dinner: Keto Ground Beef with Zucchini Stew (Crock Pot)
14-Day Keto Meal Plan To Lose 1 Pound Per Day
The keto or ketogenic diet is great for people who are looking to lose weight and improve their health.
This sample 7-day keto diet plan is a great way to see if the diet is right for you.
But, as with any diet, you should always check with your doctor first before starting.
If you’re looking to burn fat, it’s important that you incorporate some form of exercise with the diet.
READY TO START YOUR KETO DIET?
If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone! There is a little-known diet system called The 30-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.
Women who have followed The 30-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeks—the methods in The 30-Day Keto Challenge are all backed by science.
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