Ketogenic Diet Plan For Weight Loss: 7-Day Keto Meal Plan And Menu

Keto 101

If you’re looking to slim down in a healthy way, the ketogenic diet plan for weight loss just might be for you! In case you’re not familiar with the plan, the keto diet is a low carb diet that forces your body into a metabolic state. It pretty much turns your body into a fat-burning machine! Ketosis is a natural process in the body that helps us survive when food intake is low. During ketosis we produce ketones in the liver to be used as energy and fuel throughout the body, including the brain.

Ketones are produced if you eat minimal carbs and very moderate amounts of protein. On the keto diet, your body is fuelled almost entirely on fat. Your insulin levels drop and fat burning escalates. Optimal ketone levels are beneficial for weight loss, health, and also offer mental and physical performance benefits. You’ll be less hungry and also have a steady supply of energy.

Ketogenic Diet Rules

Like any diet, you won’t be able to lose weight if your body is consuming more than it’s expending. On the ketogenic diet, you’ll naturally eat less because low-carb diets have appetite-suppressing effects. So it’s essential to understand the rules of what makes this diet effective.

You should be lowering your carb intake sufficiently, especially if your diet is regularly high in carbs. When you eat carbs, they’re broken down into glucose, which spikes blood sugar levels. This causes strong insulin levels to combat the spikes, resulting in fat storage and insulin resistance. With the keto diet, you should be getting about 10% of your energy from carbs, 15-25% from protein, and 70% or more from fat.

Increase your healthy fat intake with foods like avocados, cheese, fatty fish, chia seeds, nuts, olive oil, flaxseed, edamame and sunflower seeds. Not only do healthy fats support heart health, they benefit insulin and blood sugar levels and reduce LDL cholesterol.

List of foods you can eat on the keto diet

If you want to reach ketosis, the most important thing is to avoid eating most carbs. Keep your carb intake to around 20 to 50 grams per day for the diet to work most effectively. You’ll want to stock up on low carb foods, and be mindful of low carb veggies and fruit. Limit your intake of root vegetables like mushrooms and squash, berries and citrus fruits. Here’s a low carb food list for the keto diet.

  1. Eggs
  2. Beef
  3. Cheese (especially hard cheese)
  4. Olive Oil
  5. Avocado Oil
  6. Coconut Oil
  7. Fish
  8. Seafood
  9. Bell peppers
  10. Tomatoes
  11. Broccoli
  12. Zucchini
  13. Cauliflower
  14. Eggplant
  15. Beef
  16. Pork
  17. Poultry
  18. Macadamias
  19. Almonds
  20. Nut butter
  21. Cabbage
  22. Green beans
  23. Avocados
  24. Plain Greek Yogurt
  25. Cottage Cheese

List of foods you can’t eat on the keto diet

There are some foods you should completely avoid while you’re on the ketogenic diet. Foods that are full of sugar and starch like bread, pasta and rice, are very high in carbs and make it much harder for you to lose weight and keep it off.

  1. Pasta
  2. Rice
  3. Potatoes
  4. Bananas
  5. Bread
  6. Soda/juice
  7. Candy
  8. Chips
  9. Cookies
  10. Chocolate
  11. Artificial sweeteners
  12. Milk
  13. Alcoholic, sweet beverages
  14. Quinoa
  15. Wheat
  16. Barley
  17. Oats
  18. Beans
  19. Fruits high in sugar and carbs (mangos, apples, oranges, grapes, papaya, dried fruits)
  20. Honey/maple syrup

7 Day Ketogenic Diet Weight Loss Plan

If you’re new to the ketogenic diet, try out this 7 day keto weight loss plan to see just how easy it is to make delicious meals with optimal ketone levels in mind. This has to be one of the best ketogenic diet plans out there!

Monday

Breakfast: – 3 Egg Omelet with Spinach, Cheese, and Sausage

Eggs are a healthy, nutrient-dense food that has been incorrectly maligned for years. Cholesterol in food doesn’t increase cholesterol in your blood, so eat eggs liberally – they’re packed with protein and lutein, and they fill you up for hours. Make a healthy omelet with some cheddar, crumbled breakfast sausage, and shredded spinach and you’re already looking at over 30g of protein, just for breakfast! Spinach is a great source of magnesium and potassium, too. Add some sea salt and you’ve got a big dose of electrolytes that are so vital to maintaining energy and staving off headaches. Get the recipe and instructions

Lunch – BLT Salad

Take a 2 – 3 cups of lettuce, crumble in some bacon and dice a medium tomato. Mix that with two or three tablespoons of mayo, and toss after adding some splashes of hot sauce. Delicious, filling, full of fiber and healthy fats, and absolutely easy. I know the mayo sounds weird as a dressing, but trust us; it’s amazing! Add in some avocado chunks to boost potassium too!

Dinner – Baked Salmon with Asparagus

The beauty of salmon is that you can cook it with marginal interference. A simple sauce of butter, lemon juice, chopped garlic, and some salt and pepper will go a long way to enhancing the natural flavor of the salmon. Drizzle the sauce over 4-6 oz portions of fish, bake at 450F for 5 minutes per 1/2″ thickness of fish. In another bowl, toss the asparagus with olive oil, salt, and pepper, spread it out evenly on a cookie sheet, and roast in the oven at 450 for 20 minutes. Easy dinner (with leftovers if you plan ahead) that’s full of nutrition, protein, and healthy fat, while keeping your carbs low. Get the recipe and instructions

Tuesday

Breakfast – Bacon and Eggs

A simple standby, but one that ketoers adore. 2 or 3 fried eggs and some bacon might not sound like much, but it’s full of protein that will keep you full and energized all morning. Take the opportunity on the weekend to lay your bacon strips on a single cookie sheet and bake in the oven for 20 minutes at 400 degrees. The result is the best bacon you’ve ever had, in a big batch, with no sitting over a popping, hissing frying pan.

Lunch – Spinach Salad

You’ll quickly find that salads are your friend when in ketosis, and for a good reason: they provide lots of food to fill you up, but they’re not going to bog you down. A bed of spinach with some red onion, bacon, a little tomato, and a hot sauce vinaigrette is quick and delicious. Add in some protein – perhaps that leftover salmon from day 1 – and you’ve got a complete, healthy lunch.

Hot sauce vinaigrette – 1/2 cup olive oil, 1/4 cup vinegar, hot sauce to taste – mix together and apply to salad. Eat!

Dinner – Cheese-Stuffed Bunless Burgers

This is pretty easy – cook a couple of fresh beef patties, and then top one in cheese and stack the other on top. Stick them on a plate and cover in veggies and low carb sauces, and eat with a fork! Who needs the bun? Get the recipe and instructions

Wednesday

Breakfast – Eggies

You’ll quickly find that eggs are a staple for breakfast in low carb diets. Eggies are a simple solution for days of healthy breakfasts. Simply beat 8 eggs in a bowl, add in cheese and vegetables, and pour into muffin tins that have been lined with a strip of bacon. Cook at 350 for 30 minutes, or until a toothpick stuck in the middle comes out clean. Store in baggies for breakfast for up to 5 days.

Lunch – Cottage Cheese, Walnuts, and Hot Sauce

Bear with me here, because I was skeptical at first, too, but for a quick, delicious meal, you can’t go wrong here. Conversely, you could use cottage cheese and blueberries, if walnuts and hot sauce aren’t your thing.

Dinner – Meatloaf

A good quality meatloaf needs meat and a binder, and fortunately on keto, we’ve got great options for both. Using chopped mushrooms and onions as a binder instead of bread crumbs adds flavor and nutrients, and keeps carbs down. Add a veggie side and you’re all set! Get the recipe and instructions

Thursday

Breakfast – Eggies

You’ve got them – why not sleep in today, knowing breakfast is covered?

Lunch – Tuna Salad Lettuce Wraps

Making a tuna salad with low carb ingredients is easy and delicious, doubly so when you chop up some fresh avocado into said salad. Using sheathes of endive or romaine lettuce to transport and eat the salad is even better! Get the recipe and instructions

Dinner – Slaw Hash

Shred a head of cabbage, and cook with onions, ground beef, soy sauce, red pepper flakes, butter, and garlic. Sounds weird, but it’s so good. You could even use leftover chopped up meatloaf here if you have it for even more flavor. Get the recipe and instructions

Friday

Breakfast – Eggies and/or Fat Coffee

All the rage now, fat coffee is kind of exactly what it sounds like. Taking a good quality coffee, and blending it with 2 tbsp of grassfed butter, 1-2 tbsp of coconut oil, and stevia or whatever other zero-calorie sweetener and flavors you like. This coffee greatly boosts energy and suppresses hunger, and it’s frothy and delicious!

Lunch – Spam Fries and Cole Slaw

If you saved some cabbage (uncooked) from last night’s dinner, make a simple slaw using low carb ingredients, and chop up some spam into fry-like sections, and fry them up in a frying pan, or bake them for 20 minutes at 350. Serve with ranch or low carb ketchup! Get the recipe and instructions

Dinner – Tacos

Use your favorite taco recipe, cook up some beef, and use romaine for shells. Add in some full fat sour cream and cheese, and you’ll never miss the tortillas.

Caution here, though, as store-bought taco seasoning is often very carby. Check labels!

Saturday

Breakfast – Eggies

Lunch – Taco Salad

Take your leftover tacos and make a huge taco salad. Top with salsa and sour cream, and some shredded cheese. Fat, protein, and veggies will fill you up all day!

Dinner – Pork Roast and Roasted Veggies

A nice pork roast, rubbed down with cumin, salt, and garlic, will give you leftovers for days, tastes amazing, and is pretty cheap. Pair that with some brussels sprouts, broccoli, or cauliflower that has been roasted in the oven until brown and delicious, and you’ve got a comfort meal, keto-style! Get the recipe and instructions

Sunday

Breakfast – Avocado-Baked Eggs

Cut an avocado in 2, crack an egg in the seed hole, and bake until the egg is set. Breakfast in the time it takes you to shower! Get the recipe and instructions

Lunch – Chicken and Hummus Lettuce Wraps

Deli sliced chicken, spread with savory hummus and wrapped up in butter lettuce, is a quick, healthy lunch that provides a protein punch and without a ton of calories.

Dinner – Philly Cheesesteak Casserole

Using your leftover pork roast, mix with sliced onions and peppers, cream cheese, and shredded cheddar, and bake in the oven for 30 minutes at 350. Delicious, easy, and hearty, this meal is a crowd favorite, even if they’re not into low carb living!  Get the recipe and instructions