7-Day Ketogenic Diet Meal Plan and Shopping List-Weight Loss Plan

If you plan on starting a ketogenic diet, in this article we will present to you a plan that will help you to start on the right track. Also, we will present to you a shopping list that you should by before starting this 7-day meal plan.

In the beginning you may find it difficult because your daily carb intake should be below 20gr. per serving, which is not an easy task. The meals in this plan are kept at a minimum of 1600 calories, while the carbs are kept below 20gr. In this plan you can also find the nutrition foe each day, so it will be easier to make some changes.

7-Day ketogenic diet meal plan:

First day (totals: 132g fat, 1650 calories, 14g net carbs and 88g protein)

Breakfast: sausage and spinach frittata -3 inch square and a cup of coffee with 2 tablespoons of heavy cream

Lunch: 4 romaine lettuce leaves, ½ cup of egg salad and 2 slices of cooked bacon

Dinner: 2 cups of chopped romaine lettuce with 2 tablespoons of Caesar salad dressing (sugar-free), 6 oz. of rotisserie chicken and ¾ cup of cauliflower gratin

Second day (totals: 126g fat, 1636 calories, 18.5 gr net carbs and 88g protein)

Breakfast: sausage and spinach frittata -3 inch square and a cup of coffee with 2 tablespoons of heavy cream

Lunch: 2 cups of chopped romaine lettuce with 2 tablespoons of Caesar salad dressing (sugar-free), 1 cup of leftover chicken

Dinner: 1 cooked and sliced Italian sausage link, 2 tablespoons of grated parmesan cheese and 1 tablespoon of butter

Third Day (totals: 119g fat, 1512 calories, 18g net carbs and 78g protein)

Breakfast: coffee with 2 tablespoons of heavy cream, 2 slices of cooked bacon and 2 cream cheese pancakes

Lunch: 1 cooked and sliced Italian sausage link and ¾ cup of cauliflower gratin

Dinner: 1 ½ cup of chilli spaghetti squash casserole, 2 cups of raw baby spinach with 1 tablespoon of ranch dressing

Fourth Day (totals: 112g fat, 1386 calories 19.5 g net carbs and 69g protein)

Breakfast: sausage and spinach frittata -3 inch square and a cup of coffee with 2 tablespoons of heavy cream

Lunch: 1 ½ cup of chilli spaghetti squash casserole,

Dinner:  ½ cup of “anti” pasta salad, feta meatballs and 4 sun-dried tomatoes, 2 cups of raw baby spinach with 1 tablespoons of Italian dressing-sugar free

Fifth Day (totals: 132g fat, 1649 calories, 18.5 net carbs and 81g protein)

Breakfast: coffee with 2 tablespoons of heavy cream, 2 slices of cooked bacon and 2 cream cheese pancakes

Lunch: ½ cup of “anti” pasta salad, feta meatballs and 4 sun-dried tomatoes

Dinner: 1 cup of Cuban pot roast, 2 cups of chopped romaine lettuce with 2 tablespoons of sour cream, 1 tablespoon of chopped cilantro and ¼ cup of shredded cheddar cheese

Sixth day (totals: 122g fat, 1604 calories 19.5g net carbs and 89g protein)

Breakfast: coffee with 2 tablespoons of heavy cream, 3 scrambled or fried eggs, 1 teaspoon of butter and 2 pieces of cooked bacon

Lunch: 1 cup of Cuban pot roast, 2 cups of chopped romaine lettuce with 2 tablespoons of sour cream, 1 tablespoon of chopped cilantro and ¼ cup of shredded cheddar cheese

Dinner: 1 ½ cup of chilli spaghetti squash casserole, 2 cups of raw baby spinach with 1 tablespoon of ranch dressing

Seventh day (totals: 128g fat, 1609 calories 18g net carbs and 90g protein)

Breakfast: coffee with 2 tablespoons of heavy cream, 2 slices of cooked bacon and 2 cream cheese pancakes

Lunch: ½ cup of “anti” pasta salad, feta meatballs and 4 sun-dried tomatoes

Dinner: 1 cup of Cuban pot roast, 2 cups of chopped romaine lettuce with 2 tablespoons of sour cream, 1 tablespoon of chopped cilantro and ¼ cup of shredded cheddar cheese

The shopping list:

Meat:
  • of sugar free bacon
  • ground beef
  • of ground turkey
  • package of Italian pork sausage links
  • 1 rotisserie chicken
  • of breakfast sausage- sugar free
  • 5-3lb. boneless chuck roast
Dairy products:
  • 3 dozen eggs
  • ½ lb. of salted butter
  • heavy cream
  • ½ a gallon of almond milk-unsweetened
  • 4 oz. of grated parmesan cheese
  • 8 oz. package pepper jack cheese slices
  • 8 oz. of sting cheese
  • 8 oz. of cream cheese
  • of cheddar cheese
  • 8 oz. of sour cream
Grocery:
  • Light salt
  • 2 bars of Lindt 90% chocolate
  • of sugar free tomato based salsa
  • 1 can of artichoke hearts in water
  • 4 oz. canned chopped green chilli peppers
  • 8 oz. jar of salsa verde
Produce:
  • Bunch of fresh basil
  • 2 avocadoes
  • One 8 oz. package of baby spinach leaves
  • 1 head radicchio-small
  • 1 spaghetti squash
  • 2 cauliflowers
  • Bunch of celery
  • 2 packages of romaine lettuce hearts
  • 1 red or yellow bell pepper
  • 2 tomatoes
Frozen products:
  • 10 oz. package of frozen broccoli florets
  • 10 oz. package of frozen spinach