7 Days Keto Diet & Ketogenic Meal Plan

Try out this eating plan for the keto diet, which has suggestions for breakfast, lunch, and dinner.

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The keto diet is still a well-liked eating plan for those who want to get in shape, Control their blood sugar and insulin levels, and, in some circumstances, lower their chance of developing type 2 diabetes or even reverse it. By reducing carbohydrates and placing a strong emphasis on a high intake of fat (up to 90% of your diet, in some situations), the keto diet makes these health gains possible.

Your metabolism can be trained to burn fat for energy instead of sugars and carbohydrates by changing the macronutrients you consume. You might be able to burn your body's fat reserves more effectively as a result. This state, known as ketosis, occurs when your body produces ketones for energy instead of fat. You have reached ketosis when your blood ketone levels are greater than 0.5 millimoles per litre.If you're having trouble starting the keto diet, have a look at our guide to keto diet foods for ideas on what to eat.

This 7-day meal plan will serve to provide you some guidance about what to eat for breakfast, lunch, and supper on a low carb, high fat diet plan, whether you've been following the keto diet for years or you're a newbie.

WHAT YOU SHOULD KNOW PRIOR TO STARTING A KETO DIET?

According to Erin Kenney, registered dietitian and CEO of Nutrition Rewired, "it's crucial to work with a dietitian to ensure you don't miss essential nutrients or negatively influence your digestion, blood pressure, and social life" if you're interested in starting a ketogenic diet.

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Not everyone should follow a ketogenic diet. Before beginning the keto diet, people with a history of disordered eating or those who have an illness that affects their pancreas, liver, thyroid, or gallbladder should consult a doctor.

The balance of macronutrients is crucial for people who are on a ketogenic diet in order to lose weight, according to Kenney. "Even eating too much protein can cause someone to enter ketosis. Additionally, the average person needs between 20 to 50 grammes of net carbs each day to stay in ketosis.

Kenney claims that fish, meat, poultry, dairy, eggs, non-starchy veggies, berries, and oils are the greatest foods for sustaining ketosis. This includes beef, leafy and cruciferous vegetables like spinach, kale, broccoli, cauliflower, and Brussels sprouts as well as fatty fish like salmon and mackerel, avocados, full-fat (unsweetened) dairy products, and beef. Berries, melons, and tomatoes are more keto-friendly than other fruits because they don't have as many carbohydrates as other varieties of fruit do.

Related: Which fruits are keto-friendly?

High-carbohydrate fruits and vegetables (including corn, beets, and sweet potatoes) as well as meals like sweet sweets, soda, wheat bread, crackers, and rice are off-limits.

It's simpler than you might think to create a diet plan that will keep you in ketosis if you concentrate on higher-fat, lower-carb foods. On a ketogenic diet, we followed Kenney's suggestions for breakfast, lunch, and dinner. These are a few of the recommendations she makes to customers.

KETO DIET & MEAL PLAN: DAY 1

1. Breakfast: Coconut milk, eggs, and almond flour pancakes with fresh fruit.

2. Lunch will be a BLT salad with grilled chicken, tomatoes, and bacon over romaine lettuce that has been chopped.

3.  Dinner will be sausage- and green-topped cabbage soup.

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KETO DIET & MEAL PLAN: DAY 2

1.  Full-fat coconut yoghurt with mixed nuts and berries for breakfast.

2.  Tuna salad on an avocado boat for lunch.

3.   Dinner will be zucchini noodles and tomato sauce with chicken parmesan.

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KETO DIET & MEAL PLAN: DAY 3

1.    Breakfast: smoked salmon, avocado, and toasted keto bread.

2.    Lunch will consist of a taco salad with diced lettuce, ground turkey, tomatoes, red onions, and Monterey jack cheese.

3.  Broccoli and cheese soup for dinner.

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KETO DIET & MEAL PLAN: DAY 4

1.  Keto granola with coconut milk for breakfast.

2.   Lunch will be a romaine, turkey, cheese, tomato, and mayo lettuce wrap sandwich.

3.    Dinner will be spaghetti squash boats with melted mozzarella, tomato sauce, and shrimp.

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KETO DIET & MEAL PLAN: DAY 5

1.   Eggs scrambled with crème fraiche and chives for breakfast.

2.    Lunch: Pesto zucchini noodles with grilled chicken.

3.    Dinner will bacon-wrapped cheeseburgers with homemade aioli.

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KETO DIET & MEAL PLAN: DAY 6

1.     Breakfast: An avocado, bacon, fried eggs, and keto bread sandwich.

2.    Lunch will be broccoli, chicken, eggs, and cauliflower fried rice.

3.    Dinner will be lettuce wraps filled with stir-fried ground pork and onions with soy sauce and sriracha.

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KETO DIET & MEAL PLAN: DAY 7

1.    Smoothie for breakfast made with coconut milk, yoghurt, and frozen strawberries.

2.     Lunch will be a ham, cheese, and spinach quiche.

3.    Dinner will be zucchini boats stuffed with ground meat, sausage, and cheese with an Italian taste.

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Tips&Tricks For Following The Keto Diet

  The fundamental objective of a ketogenic diet is to consume little carbohydrates and give preference to fats. It's crucial to consume enough protein without going overboard in order to maintain muscular mass.

Naturally, not all fats are made equal. To promote heart and brain health, it's best to pick less processed fats whether you're eating keto or not. Olive oil, for instance, has less omega-6 fats than canola oil. To maintain your body's health, you do need certain omega-6 fats, but too much might cause inflammation. You can eat butter on the ketogenic diet, and grass-fed butter is frequently higher in nutrients like linoleic acid and omega-3 fatty acids.

          Nowadays, it's simple to uncover delectable alternatives to the conventional starchy meals that a keto diet requires you to avoid. Try shirataki noodles or even pasta made from vegetables as an alternative to wheat spaghetti, for instance. There are many grain-free granolas created with toasted mixed nuts that are keto-friendly in place of sugary cereals.

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