Are you ready to embark on a ketogenic journey to shed some pounds and boost your energy levels? The ketogenic (keto) diet is a low-carb, high-fat eating plan that helps your body enter a state of ketosis, where it burns fat for fuel instead of carbohydrates. To help you get started, we’ve crafted a simple and effective 7-day meal plan that will make following the keto diet easy and delicious.
7 Day Ketogenic Diet Plan
Monday
Breakfast – 3 egg omelet with cheese, sausage, and spinach.
Eggs are rich in supplements and they’re the best breakfast meal. Eggs are a source of protein and lutein which will make you full for quite a long time! You can make an omelet utilizing some spinach, sausage, and cheese! This is 30 grams of protein!
Spinach contains potassium and magnesium. Spinach contains an electrolytes which will keep your energy up and reduce your headaches!
Lunch – BLT Salad
This is a healthier version for BLT salad: Add 2 cups of lettuce, dice one tomato,and sprinkle some bacon. Include a few tablespoons of mayo. You can also add some hot sauce. You can now toss the salad.
You can include a few bits of avocado if you need to expand the admission of potassium! The plate of mixed greens is loaded with fiber and it’s additionally tasty!
Dinner – Salmon with Asparagus
Make the sauce for the salmon out of lemon juice, butter, chopped garlic, and some salt and pepper. You should bake the salmon at 450F for 5 minutes for each 1/2″ thickness of fish.
Put the asparagus in a bowl with some olive oil, salt, and pepper and spread it out on a baking sheet. You should cook it in the oven at 450 F for 20 minutes.
This is a healthy dinner because of the protein, and the healthy fats and it’s low in starches.
TUESDAY
Breakfast – Bacon and Eggs
Fry 2 eggs with some bacon. This breakfst is rich in protein and will keep you full for a few hours until lunch. You’ll be loaded with energy!
For the end of the week you can lay your bacon strips on a baking sheet. Than prepare it in the stove for 20 minutes at 400 degrees.
Lunch – Spinach Salad
Take some spinach, an onion, a tomato, bacon, and some hot sauce vinaigrette to make a healthy plate of mixed greens. You can include some protein if you have extra salmon from day 1.
For the hot sauce vinaigrette you will need: 1/2 cup of olive oil, 1/4 cup of vinegar and hot sauce to taste. Blend everything and pour it over your salad!
Dinner – Cheese-Stuffed Burgers (no bun)
Cook two or three fresh beef patties for this simple supper. You can top one in cheddar and stack the other to finish everything. You can also cover them with veggies and low carb sauces!
WEDNESDAY
Breakfast – Eggs
Beat 8 eggs and include some veggies and cheese, and empty the blend into muffin tins that you’ve already fixed with a piece of bacon.
Cook at 350 F for half an hour. You can store these in plastic packs and utilize them for breakfast for up to 5 days.
Lunch – Cottage Cheese, Walnuts, and Hot Sauce
This is a healthy and tasty meal. However, if walnuts and hot sauce aren’t your top choice, you can utilize a few blueberries.
Dinner – Meatloaf
You’ll require meat and a binder to get a decent quality meatloaf.
Chop the mushrooms and onions as a binder because they will include a lot of flavor and supplements and are additionally low on starches. Include a few vegetables aside and that is it!
THURSDAY
Breakfast – Eggs
If you have leftovers from the previous day, you are good to go.
Lunch – Tuna Salad Lettuce Wraps
Tuna salad is an incredible decision when it’s made of fixings low in starches. If you put some avocado into the plate of mixed greens you’ll add even more healthy supplements.
Romaine lettuce is perfect to enhance the essence of the serving of the tuna salad!
Dinner – Slaw Hash
You can utilize some shredded cabbage and cook it with some onions, garlic, ground beef, red pepper flakes, soy sauce, and butter.
FRIDAY
Breakfast – Eggs and/or Fat Coffee
Fat coffee recipe: Mix a cup of coffee with 1-2 tablespoons of coconut oil, 2 tbsp. of grassfed butter, and some stevia or some other zero-calorie sweetener. This will give you a lot of energy.
Lunch – Spam Fries and Cole Slaw
You can utilize cabbage from the previous evening’s supper, and cleave up some spam fries into broil like segments. Cook them in a frying pan. You should bake them for 20 minutes at 350 F, then serve utilizing some ketchup!
Dinner – Tacos
You can utilize your taco formula with romaine for shells and prepare some beef. Than zest them up with some sour cream and cheddar!
SATURDAY
Breakfast – Eggs
Lunch – Taco Salad
From your extra tacos set up a salad! Include some sour cream and salsa, or some cheddar cheese on top!
Dinner – Pork Roast and Roasted Veggies
Take a piece of pork roast and rub it down with garlic, salt, and cumin! The formula has a stunning taste! Include some Brussels sprouts, or broccoli that has been broiled in the stove!
SUNDAY
Breakfast – Avocado-Baked Eggs
You have to cut an avocado in 2 and break an egg where the seed was. Then, bake it until the egg is done.
Lunch – Chicken and Hummus Lettuce Wraps
This lunch is low in calories and full with proteins! Include some store cut chicken and spread it with hummus and wrap it up in lettuce!
Dinner – Cheesesteak Casserole
You can utilize your remaining pork roast for this supper. You can add some cut peppers and onions, cheddar and cream cheese and heat in the broiler for 30 minutes at 350 F.