7 Days Ketogenic Diet Meal Plan

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The Ketogenic diet is slowly taking over the world. So, if you are one of those people that believe that counting calories on a ketogenic diet can help you out in losing weight, you are in the right place.

 

What You Need to Know Before You Start the Ketogenic Diet

Usually, the amount of protein and fats is all it takes to keep you in a deficit of calories and to keep you satiated, naturally. However, this isn’t always the case. You should take into account the endocrine, hormones and the deficiency problems. This means that you can’t lose weight if you consume more than your body is expanding.

The macronutrients, also known as macros, are composed of the carbs, proteins, and fats “The Big 3”. With the help of a calculator, you can find out how little or how much of them you need, in order to achieve your goals.

 

Ketogenic Diet – Tips and Advice

If you want to increase the calories, just increase the amount of fat that you consume. A great way to do this and still keep things healthy is to include more coconut oil, olive oil, butter and macadamia nuts.

However, if you want to decrease the amount of calories that you intake, keep in mind that you should also decrease the amount of protein. Our advice is to pay more attention to the size of the portions of your meals.

Stick to the meal plan, because even one cheat meal can ruin the progress that you have already made. It takes time for the keto process to affect your body, so even after one bad meal, your body will need time to get back where it used to be. So, forget all about the cheat meals.

When you start this diet, you may also experience the “keto flu”, which is a sign that you are in ketosis. You may experience fatigue, headaches and brain fogginess. That is why it is super important that you eat plenty of salt and drink a lot of water (4 liters per day). By doing this you supply your body with electrolytes and you keep it hydrated. As a result, you will be headaches free.

The important thing is to start simple and easy. This is a low carb diet, so it is important to ease into this plan.

Be certain that the ketogenic diet is the best choice for you. Even though the ketogenic diet has brought many benefits to a lot of people, the ketogenic lifestyle isn’t suitable for everyone. So, before you start the ketogenic lifestyle, make sure that you don’t have any health issues.

 

Ketogenic Diet Meal Plan – Day 1

 

Breakfast – Green Smoothie

Start the day with the ketogenic green smoothie. For this recipe, you will need the following ingredients: 10 raw almonds, 2 cups of kale or spinach, 2 brazil nuts, 1 cup of unsweetened coconut milk and 1 scoop of powder.

Directions: Start by blending the almonds, kale or spinach, brazil nuts, and coconut milk until the mixture turns into a puree. Add the remaining ingredients in the blender and continue to blend.

This meal contains 380 calories, 30 grams of fat, 13 grams of carbohydrates, 12 grams of protein, 8 grams of fiber and 3 grams of sugar.

Lunch – Tamari Marinated Steak Salad

To prepare this lunch, you will only need 15 minutes.

Ingredients:
  • 250 grams of steak
  • 2 large salad greens
  • ¼ cup of gluten-free tamari soy sauce
  • 6-8 cherry tomatoes (chop them into halves)
  • ½ sliced red bell pepper
  • 4 sliced radishes
  • 1 tablespoon of olive oil
  • ½ tablespoon of fresh lemon juice
  • Salt
Directions:

Before you start cooking, you will need to marinade the steak in the gluten-free tamari soy sauce. While the steak marinates, you can prepare the salad. In a large bowl, put the tomatoes, radishes, bell pepper slices and the salad greens. Spice it with lemon juice, olive oil, and salt. Now is the time to grill the marinated steak. Once it is done, wait for several minutes, so that it cools off and then cut it into slices.

This meal contains 500 calories, 37 grams of fat, 33 grams of protein, 4 grams of carbohydrates, 2 grams of fiber and 1 gram of sugar.

 

Dinner – Garlic Ghee Pan Fried Cod

Ingredients:
  • 4 cod filets
  • 6 cloves of garlic, minced
  • 3 Tablespoons ghee
  • 1 Tablespoon garlic powder
  • Salt
Directions:

In a frying pan, melt the ghee, and then add half of the minced garlic to it. Place the cod filets into the frying pan and cook on medium heat. Spice the cooked cod fillet with garlic powder and salt. Flip the fish, when it changes its color from translucent to white. Repeat the action.

This meal contains 160 calories, 21 gram of protein, 7 grams of fat, 1 gram of carbohydrates, 0 grams of sugar and 0 grams of fiber.

 

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Ketogenic Diet Meal Plan – Day 2

 

Breakfast – Guacamole Scrambled Eggs

Ingredients:
  • 3 eggs
  • ¼ cup guacamole
  • 1 Tablespoon of coconut oil
  • Salt
Directions:

Put the coconut oil in a frying pan and add the scrambled eggs. Fry them over a low heat. Once they are done, put them in a bowl and add the guacamole. Season it with salt.

This ketogenic diet meal contains 370 calories, 23 grams of fat, 18 grams of protein, 2 grams of fiber and 1 gram of sugar.

 

Lunch –Bacon Wrapped Chicken

Ingredients:
  • 8-9 thin slices of bacon, cut into thirds
  • 1 large chicken breast cut into small bites
  • 6 cloves of crushed garlic
Directions:

Before you start to cook, you should preheat the oven to 400F and put an aluminum foil on a baking tray. In a large bowl, put the crushed garlic. Dip the chicken bites in the bowl with the garlic and wrap the bites in the bacon piece. Place the bacon wraps on the tray. Make sure that there is a space between all of them. Bake them for about 30 minutes and flip them over after 15 minutes.

This meal contains 230 calories, 22 grams of protein, 5 grams of carbohydrates, 2 grams of sugar and 1 gram of fiber.

 

Dinner – Lemon and Tuna Salad

 

Ingredients:
  • 1 can of tuna
  • ½ small avocado, diced small
  • 1 Tablespoon of Paleo mayo
  • 1 teaspoon lemon juice
  • ⅓ cucumber, diced small
  • 1 Tablespoon mustard
  • Salad greens
  • Black pepper
  • Salt
Directions:

In a medium-sized bowl combine the lemon juice, avocado, salad greens and the cucumber. In another bowl mix the tuna, mustard, and mayo. Combine both of the mixtures together and season them with salt and black pepper.

This meal contains 480 calories, 45 grams of protein, 40 grams of fat, 11 grams of carbohydrates, 8 grams of fiber and 2 grams of sugar.

 

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Ketogenic Diet Meal Plan – Day 3

 

Breakfast – Bacon Breakfast Muffins

Ingredients:
  • 4 eggs
  • 1 cup bacon bits
  • 3 cups almond flour
  • 2 teaspoons lemon thyme
  • ½ cup ghee, melted
  • 1 teaspoon of  baking soda
  • ½ teaspoon salt
Directions:

Before you start cooking, you should preheat the oven to 350F. In a medium-sized bowl melt the ghee, and then add the baking soda and almond flour. Mix it well, and then add the eggs, lemon thyme, and salt. Make sure that everything is mixed well before you add the bacon bits. On a muffin pan with muffin liners add the mixture with the help of a spoon. Bake it for 18 -20 minutes.

This meal contains 300 calories, 28 grams of fat, 11 grams of protein, 7 grams of carbohydrates, 3 grams of fiber and 1 gram of sugar.

 

Lunch –Sardines Salad

Ingredients:
  • 1 can sardine in olive oil
  • ½ Tablespoon of mustard
  • ¼ cucumber, diced small
  • 1 Tablespoon lemon juice
  • Salt and pepper
Directions:

Make sure that you drain the oil from the sardines and mash them up. Add the mustard, lemon juice, cucumbers, salt and pepper and mix it well.

This meal contains 260 calories, 25 grams of proteins, 20 grams of fat and 0 grams of carbohydrates.

 

Dinner – Beef Curry

Ingredients:
  • 1 lb, cut into 1-inch cubes
  • 1 medium sliced onion
  • ¾ cup of coconut milk
  • 1 Tablespoon of curry powder
  • 1 teaspoon ground cumin
  • 2 carrots, sliced
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 10 button mushrooms, diced
  • 1 teaspoon cardamom
  • 1 bell pepper, diced (optional)
  • 2 cloves garlic, minced
  • 1 Tablespoon fish sauce
  • 1 teaspoon freshly grated ginger
  • ¼ cup fresh basil leaves, chopped
  • Salt to taste
  • Coconut oil to cook in
Directions:

On a medium heat, for about 5 minutes, sauté the beef and onion in coconut oil. Add the fish sauce, mushrooms, carrots, coconut milk and bell peppers and bring the mixture to boil. Cover the saucepan and let it simmer for an hour. After that add the ginger, basil garlic, and salt and let it simmer for 10 more minutes.

This meal contains 440 calories, 33 grams of fat, 25 grams of protein, 11 grams of carbohydrates, 4 grams of fiber and 2 grams of sugar.

 

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Ketogenic Diet Meal Plan – Day 4

 

Breakfast – Matcha Smoothie Bowl

Ingredients:
  • 1 scoop greens powder
  • 1 teaspoon matcha powder
  • 8 oz of coconut yogurt
  • 1 Tablespoon chia seeds
  • 1 Tablespoon goji berries
  • Stevia
  • 1 Tablespoon cacao nibs
  • 1 Tablespoon coconut flakes
Directions:

Mix the yogurt with the matcha powder and stevia in a blender. Pour the mixture into a bowl and top it off with the rest of the ingredients.

This meal contains 420 calories, 28 grams of fat, 25 grams of carbohydrates, 17 grams of fiber, 13 grams of protein and 6 grams of sugar.

 

Lunch – Chicken Noodle Soup

Ingredients:
  • 1 chopped chicken breast
  • 3 cups of chicken broth
  • 2 Tablespoons of avocado oil
  • 1 green onion, chopped
  • 1 stalk of chopped celery
  • ¼ cup of chopped cilantro
  • 1peeled zucchini,
  • Salt
Directions:

In a saucepan add the avocado oil and sauté the chicken. Once it’s cooked add the chicken broth and let it simmer. After that, add the celery and green onions. Use a potato peeler to create zucchini noodles and add them to the saucepan, together with the cilantro. Spice it with salt and let it simmer for several more minutes.

This meal contains 310 calories, 34 grams of protein, 16 grams of fat, 6 grams of carbohydrates, 3 grams of sugar and 2 grams of fiber.

 

Dinner – Thai Chicken

Ingredients:
  • Shredded meat from 3-4 cooked chicken breasts
  • 3 eggs
  • 1 head of cauliflower
  • 1 Tablespoon freshly grated ginger
  • 3 chilies
  • 3 cloves of garlic, crushed
  • Coconut oil
  • 1 Tablespoon of tamari soy sauce
  • Salt
  • ½ cup of chopped cilantro
Directions:

Food process the cauliflower florets, until the mixture resembles rice. Cook the cauliflower mixture in a pan with the coconut oil, over a medium heat. In another pan, fry the scrambled eggs with coconut oil. Once they are done, add the eggs to the cauliflower. Spice it with garlic, chilies, and ginger. When the cauliflower becomes soft, add the shredded chicken meat, tamari soy sauce, and salt and mix it well.

This meal contains 350 calories, 55 grams of protein, 11 grams of fat, 9 grams of carbohydrates, 4 grams of sugar and 4 grams of fiber.

 

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Ketogenic Diet Meal Plan – Day 5

 

Breakfast – Super Quick Scramble

Ingredients:
  • 3 eggs, whisked
  • 2 slices of chopped deli ham
  • 4 chopped baby mushrooms
  • ½ cup chopped spinach
  • ¼ cup chopped red bell peppers
  • ½ tablespoon of butter
  • 1 tablespoon of coconut oil
  • Salt and pepper
Directions:

Melt the butter in a frying pan and sauté the ham and vegetables. In another pan, fry the whisked eggs and season them with salt and pepper. Once they are done add the ham and vegetable mixture.

This meal contains 350 calories, 29 grams of fat, 21 gram of protein, 5 grams of carbohydrates, 3 grams of sugar and 1 gram of fiber.

 

Lunch – Mini Zucchini Burgers

Ingredients:
  • 1 large zucchini, chopped into ½-inch thick slices
  • ¼ avocado, cut into small slices
  • ½ lb ground beef
  • 1 Tablespoon Paleo mayo
  • 2 Tablespoons of olive or avocado oil
  • 2 teaspoons salt
  • 1 Tablespoon of mustard
Directions:

First, you should preheat the oven to 400F and grease the baking tray with the oil of your choosing and sprinkle 1 teaspoon of salt. Put the slices of zucchini on the tray. Use the ground beef to form 7-8 small balls. Press the balls into patties and put them on the baking tray. Bake them in the oven for 15 minutes. Use the zucchini slices to form buns and put together the mini burgers. To each burger add a slice of avocado, mustard, and paleo mayo.

This meal contains 370 calories, 30 grams of fat, 23 grams of protein, 9 grams of carbohydrates, 6 grams of fiber and 4 grams of sugar.

 

Dinner – Pork Tenderloin

Ingredients:
  • 1 lb of pork tenderloin, cut in half
  • 1 tablespoon of coconut oil
  • salt and pepper
Directions:

Melt the coconut oil on a medium heat into a frying pan and then add the tenderloin pieces. Cook it well on each side. After it is done let it sit for several minutes, before you slice it.

This meal contains 330 calories, 47 grams of protein, 15 grams of fat, and 0 grams of carbohydrates, sugar, and fiber.

 

Dinner – Spinach Almond Stir-Fry

Ingredients:
  • 3 Tablespoons almond slices
  • 1 lb spinach leaves
  • 1 Tablespoon of coconut oil
  • Salt
Directions:

On a medium heat, in a large pot add the coconut oil and the spinach.  After it is cooked, season it with salt and add the almond slices.

This meal contains 150 calories, 11 grams of fat, 10 grams of carbohydrates, 8 grams of protein, 6 grams of fiber and 1 gram of sugar.

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