7 DAY KETO MEAL PLAN
Disclaimer: I love Ketogenic Diet 🙂
With a keto diet plan, you will never feel like you are dieting.
You have so many options and different delicious recipes to eat daily.
How many carbs intakes should you take to enter Ketosis?
For a ketogenic diet for beginners, the carb intake should be between 20-25 grams. Once you are in ketosis you can vary the carb content by 20-50 grams depending on how your body is reacting.
Just remember no diet plan is for ALL. You can even try a low carb diet plan to see which one is working better for you.
For me, Ketogenic diet worked like a charm.
Now, let’s plan our meal.
1 WEEK KETO MEAL PLAN
MONDAY
Breakfast: Keto Pancake with Whipped Cream
Net Carbs: 5 g | Recipe by dietdoctor.com
Lunch: Sausage egg roll in a bowl
Net Carbs: 3 g | Recipe by BunsInMyOven.com
Dinner: Garlic Butter Chicken
Carbs: 3 g | Recipe by KetoSummit.com
Snacks for the Day:
Boiled egg: Carb: 0.5 g
Keto Hot Chocolate: 3 g | Recipe by makan.ch
10 Almonds: 2 g
Total carb intake for the day: 17 g
TUESDAY
Breakfast: Almond Butter Waffles
Net Carb: 1 g | Recipe by inspectorgorgeous.com
Lunch: Cabbage Lasagne
Net Carbs: 8 g | Recipe by LowCarbYum.com
Dinner: Chicken Philly Cheesesteak Bowl
Net Carbs: 4 g | Recipe by EasyHealthLLC.com
Try out an easy salad today: Avocado Pepperoni salad
Net Carbs: 2 g | Recipe by HeyKetomama.com
Snacks for the day:
No Bake Cookie by PeaceLoveandLowCarb.com | Net carbs: 2 g
Bullet Coffee by Ruled.me | Net carbs: 2g
Total carbs intake for the day: 19g
WEDNESDAY
Breakfast:
Psyllium Flax Seed Keto Bread by LowCarbMaven.com | Net carbs: 3 g
BulletProof coffee by Ruled.me | Net carbs: 2g
Lunch: Bacon and Salmon
Net Carbs: 4 g | Recipe by LowCarbMaven.com
Dinner: Roasted Chicken with Veggies
Recipe by GimmeDelicious.com | Net Carbs: 4.8 g
Try out a soup in small quantity as a snack in the evening
Easy Broccoli Cheese Soup by wholesomeyum.com | Net Carbs: 4 g
Snacks for the day:
Onion Rings by KetoConnect.com | Net Carbs: 4.5 g
Total carbs intake for the day: 22.3 g
THURSDAY
Breakfast:
Blueberry Scones by HomeMadeInterest.com | Net Carbs: 5 g
If its summer time then you can also have Frozen Yogurt Bars by ciaoflorentina.com
Lunch: Keto Shrimp Scampi
Net Carbs: 5 g | Recipe by ketogasm.com
Dinner: Green bean Casserole
Net Carbs: 4 g | Recipe by LowCarbMaven.com
A side dish with Dinner: Broccoli Cheese Nuggets
Net carbs: 4 g | Recipe by joyfilledeats.com
Snacks for the Day: Keto Soft Pretzels
Net Carbs: 6 g | Recipe by PeaceLoveandLowCarb.com
Total carb intake for the day: 24 g
FRIDAY
Breakfast:
Net Carbs: 2g | Recipe by LowCarbediem.com
Lunch:
Low Carb Tortillas by ketoconnect.net | Net Carbs: 2.75 g
Cashew Chicken by KetoConnect.com | Net carbs: 6.7 g
Dinner:
It’s a Friday night, so try out some slow cooker recipes.
Fire Roasted Shrimp Tacos by cottercrunch.com | Net Carbs: 4 g
Snacks for the Day:
100 g Avocado: Net carbs 2 g
5-10 Almonds: Net Carbs 2g
Total Carbs intake for the day: 19.45 g
SATURDAY
Breakfast:
Cinnamon and Pecan Keto porridge by Keto Diet App | Net Carbs 5.2 g
Lunch:
Bacon Cheeseburger Casserole by bunsinmyoven.com | Total Carbs: 2g
Dinner:
Chicken Chili Verde by ambitiouskitchen.com | Net 4 g
Try a keto fat bomb:
Cream cheese Truffle by KetoVale.com | Net Carb 1g
Snacks for the day:
100 g Watermelon | Net Carbs 7.1 g
Total carbs intake for the day: 19.3 g
SUNDAY
Breakfast:
Raspberry Vanilla Keto Smoothie by yummyinspirations.net | Net Carbs: 4.3 g
Lunch:
Keto Enchiladas by CastIronKeto.com | Net Carbs: 10 g
Dinner:
Cheddar chicken and Broccoli by tasteaholics.com | Net Carbs: 2.6 g
Snacks for the Day:
Bacon wrapped Jalapeno Poppers by HeyKetoMama.com | Net Carbs: 1 g
Carbs intake for the day: 17.9 g
Anytime you feel hungry then you can grab different keto recipes.
Just keep a track of your total carb intake for the day.
You can choose from:
13 keto side dishes to go with any meal
READY TO LOSE 10-21 LBS IN NEXT 28-Days?
Now just in 4 weeks, you can drop 10-21 lbs, drop 2-4 inches from your waistline and increase muscle tone.
START YOUR 28-DAY WEIGHT LOSS CHALLENGE TODAY
Hello. Thank you for including some of my recipes in your menu plan. I will share on social media for sure.
I want to let you know that the link on the Almond flour bread on Wednesday is not working and it is also the photo of my psyllium bread recipe. I don’t know if the site linked to used my photo or recipe, but I would appreciate it if you would either link to my recipe on Low Carb Maven or change the photo. I just don’t want to cause any confusion.
Thanks again for including my recipes in your meal plan.
Kim, thank you so much for this.
I have changed the recipe to Psyllium flax seed bread.
That link was not even working so I think it must be some mistake on my end. Thank you once again.