Keto Diet: 7 Day Keto Meal Plan
November 20, 2021
Working out the proper foods to eat can be difficult for some who are trying to do keto. Meal plans can help you to stick to a diet routine and manage keto efficiently. The Keto diet is a low-carb, high-fat diet. There are several benefits that one can garner by following this diet.
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The eating plan generally has foods that contain higher amounts of fat and lower amounts of carbs. The idea behind the keto diet is to get more calories from fat than from carbohydrates. By depleting the body of its reserves of sugar, the keto diet helps in several ways. As this happens, our body will eventually start breaking down fat for energy production. The process of breaking down fat results in the formation of molecules called ketones. Ketones are now the new source of energy.
Health benefits of the keto diet
There are several health benefits that you can reap by following the keto diet.
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Supports weight loss
Most people adopt the ketogenic diet to lose weight. How does the diet plan help in promoting weight loss? The primary effects of the ketogenic diet are an increase in metabolism rate and suppressed hunger. The plan contains foods that can reduce the hunger-inducing hormones in our bodies.
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Reduces acne
Improper diet and fluctuating sugar levels are the two causes of acne. While there are other reasons, such as genetics and lifestyle, the keto diet can help in increasing skin health. Consuming carbohydrates have associated effects, such as alteration of gut bacteria and changes in blood sugar levels. Both increase and decrease in sugar levels can affect skin health and cause acne.
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Improves the symptoms of PCOS/PCOD
PCOS or polycystic ovarian disorder is a condition in women that affects hormonal levels. Some of the effects of PCOS include an increase in male hormone levels and ovarian dysfunction. A ketogenic diet plan helps a woman by promoting weight loss and balancing hormonal levels.
7-day keto meal plan
According to various reports, the keto diet plan roughly consists of the following:
- Fats: 55-60 %
- Protein: 30-35%
- Carbohydrates: 5-10%
It is essential to stick to the ratio throughout the diet. For this, a proper keto meal plan is what you need. A keto meal plan will give you an outline of what foods to consume throughout the diet. A keto meal plan consists of 50g of total carbohydrates. Consuming fiber is crucial while following a keto diet plan.
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The net carb amount is 30g. As most energy comes from fats, the body can no more use carbohydrates as fuel. The resulting state of the body is known as ketosis, where it produces ketones for supporting energy needs.
Several studies show that a keto diet can effectively reduce fat mass, blood pressure, and risks of heart problems.
While the goal is to consume more fat, it is essential to ensure they are healthy. Here is a list of things that you can have on a ketogenic diet.
| Category | Foods to consume | Foods to avoid |
| Meat and fish | Chicken, beef, organs, turkey, and pork
You can consume bacon and chicken breast occasionally. Mackerel, herring, and salmon |
Processed meats
Breaded fish |
| Dairy products | Cream, butter, cheese, full-fat curd | Ice cream, milk, sweet yogurt, and milk sweets. |
| Vegetables | Leafy greens like cabbage and spinach, broccoli, peppers, onions, tomatoes, and no-starch vegetables | Corn, sweet potato, pumpkin, potato |
| Nuts | Flax seeds, almonds, chia seeds, walnut, peanuts, pecans | Cashews |
While it is advisable to stay away from all beverages, it is okay to enjoy unsweetened tea and coffee at times.
KETO MEAL PLAN TO FOLLOW
| DAY | BREAKFAST | LUNCH | DINNER | MID-TIME SNACKS |
| MONDAY | BULLETPROOF COFFEE- In your cup of coffee, add a tablespoon of unsalted butter or ghee. | BACON AND EGGS-
Heating bacon in an oven for about 10-15 minutes gets you crispy, keto-friendly bacon. EGGS- Whisk your eggs after adding some amount of cream. Add butter to a pan and add the mixture once it gets heated. Stir occasionally. |
BUTTERY STEAK AND BROCCOLI–
Take sirloin or ribeye steak to prepare buttery steak. Salt both sides of the meat. Preheat a pan, add butter and cook the steak on it until it gets brown on both sides. Add rosemary on top. |
ROASTED TURKEY AND CUCUMBER |
| TUESDAY | SCRAMBLED EGGS AND AVOCADO-
Add cream and whisk your eggs. Preheat a pan and stir the mixture for a few minutes. Cut an avocado as you like it and have it with the scrambled eggs. |
CHICKEN SALAD WITH CUCUMBER, TOMATO, AND ONION
Let your chicken cool down. Stir mayo, mustard, dill, pepper, and salt. Add chicken to the mixture and prepare the salad. |
LAMBCHOP AND FETA SALAD-
On a preheated pan, add butter and cook the lamb till it turns brown. Feta salad- Mix keto-friendly vegetables with feta and cook them together.
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SPINACH, ALMOND MILK SMOOTHIE, CHIA SEEDS |
| WEDNESDAY | OMELET WITH LEAFY VEGETABLES- BROCCOLI AND PEPPERS | EGG SALAD WITH AVOCADO AND ONIONS
Chop the eggs after cooking. Add salt, pepper. |
CHICKEN BREAST, CAULIFLOWER RICE, SPROUT SALAD
Cook some butter on a pan and add riced cauliflower. Cook for a few minutes and take it out before it becomes soggy. |
CHEESE SLICES, BELL PEPPERS, AND NUTS |
| THURSDAY | AVOCADO SMOOTHIE | ASIAN STEAMED CHICKEN-
Heat chicken on a pan with butter or oil. Season the chicken before cooking. Remove it after a few minutes before it dries out. |
BUNLESS CHEESEBURGER-
Cook beef patty on a pan with butter on top. Ensure that it doesn’t become raw on the inside. Inside a lettuce leaf, stuff the patty along with onions and tomatoes. |
BOILED EGGS |
| FRIDAY | BULLETPROOF COFFEE | GRILLED SALMON AND SALAD
Add leafy vegetables and tomato. Mix them well with pepper and salt. |
CHICKEN WITH CAULIFLOWER RICE AND LEGUMES | CHEESE SLICES, BELL PEPPERS |
| SATURDAY | SCRAMBLED EGGS WITH AVOCADO | COB SALAD
Cook bacon on a pan and boil eggs on the side. Cut up some lettuce along with tomatoes. Add the bacon and cheese to the vegetables and top it with pepper. |
SESAME BEEF COLESLAW
Add coleslaw mix, soy sauce, vinegar, and mints together and heat them in a pan. Add sesame seeds on top. |
CELERY STICKS AND DIPS( ALMOND BUTTER) |
| SUNDAY | GRANOLA AND YOGURT | SESAME BEEF COLESLAW | RIB EYE WITH BRUSSEL SPROUT
Chop some Brussel sprouts and add paprika, herbs, and olive oil. Mix them. Bake for about 20 minutes |
BOILED EGGS, VEGGIE MUFFIN, ALMOND MILK SMOOTHIE |
Bottom line
A ketogenic diet can exhaust you in the first few days. Stay hydrated throughout to prevent symptoms of keto-flu. Be consistent and prepare meals ahead of mealtime. Consult a physician before proceeding with a diet plan.