7 Day Ketogenic Diet Meal Plan

In this article, we’re going to present you one of the famous diet plans these days called the ketogenic diet plan! The ketogenic diet is very low in carbs. It boosts the body`s metabolism, promotes weight loss and improves your overall health.

This diet plan includes the eating regimen of a whole week.


Breakfast: – This meal should be consisted of a 3 egg omelet with spinach, cheese, and sausage.

Eggs are abundant in nutrients and they’re an extremely healthy food.

Eggs were thought to be unhealthy, but it’s not like that. The cholesterol present in food doesn’t increase the cholesterol found in your blood. You can eat eggs freely. They are a rich source of protein and lutein and you’ll be full for hours!

We suggest you to prepare a healthy omelet using some crumbled breakfast sausage, cheddar cheese, and shredded spinach! This meal consists of 30 grams of healthy protein!

Spinach is full of minerals including some of the most important ones like magnesium and potassium.

Make sure you cook the omelet with some sea salt as it is much healthier. It contains a great amount of electrolytes which are extremely important in order to maintain your energy and fight the stubborn headaches!

Lunch – BLT Salad

Here’s our healthy recipe for BLT salad: use 2 – 3 cups of lettuce.Dice a medium tomato and crumble in some bacon.

Mix the salad with two or three tablespoons of mayo. Toss it after you’ve added some splashes of hot sauce.

If you want to increase the intake of potassium, you can add some pieces of avocado! The salad is extremely healthy! It’s full of fiber and it’s also delicious!

Dinner – Baked Salmon with Asparagus

Salmon is an excellent type of fish as you can cook it with marginal interference.

Here’s our preference: just prepare an easy sauce of butter, chopped garlic, lemon juice, and some salt and pepper. It will do wonders for the natural flavor of your piece of salmon!

Use the sauce over 4-6 oz portions of fish. Bake the fish at 450F for 5 minutes per 1/2″ thickness of fish.

Prepare the asparagus separately. Put it in a bowl with some salt,olive oil, and pepper. Then, spread it out evenly on a cookie sheet. Roast it in the oven at 450 F for 20 minutes.

This is a very light dinner and it’s extremely healthy because it’s full of protein, nutrition, and healthy fats and what’s the most important thing, it’s low in carbohydrates.


Breakfast – Bacon and Eggs

Use 2 or 3 fried eggs with some bacon. This breakfast is abundant in protein and will keep you full for several hours until lunch. You’ll also be full of energy!

You can lay your bacon strips on a single cookie sheet for the weekend. Bake them in the oven for 20 minutes at 400 degrees.

You’ll get the best bacon ever, without frying it!

Lunch – Spinach Salad

When you’re in ketosis, salads are the best option for you. They provide lots of food to fill you up and they’re not going to bog you down.

Take some spinach, a little tomato, some red onion, bacon, and some hot sauce vinaigrette. This is a quick, but very healthy recipe for a salad.

You can also add it some protein (if you have leftover salmon from day 1, you can use it).

Hot sauce vinaigrette can be made like this: use 1/2 a cup of olive oil, 1/4 of a cup of vinegar and hot sauce to taste. Mix it altogether and apply it on your salad!

Dinner – Cheese-Stuffed Bunless Burgers

For this easy dinner, you just have to cook a couple of fresh beef patties. Top one in cheese and stack the other on top.

Cover themin veggies and low carb sauces. Eat with a fork! You don’t need a bun at all!


Breakfast – Eggies

Eggs are an excellent breakfast for low carb diets. These eggieswe’re suggesting you are a simple solution for days with healthy breakfast.

Beat 8 eggs in a bowl. Then, add cheese and vegetables, and pour the mixture into muffin tins that you’ve previously lined with a strip of bacon.

Cook at 350 F for 30 minutes. Use a toothpick to stick the eggies in the middle. They’re ready when it comes out clean. You can store these in plastic bags and use them for breakfast for up to 5 days.

Lunch – Cottage Cheese, Walnuts, and Hot Sauce

This is a very quick and healthy meal which is also very delicious, but in case walnuts and hot sauce aren’t your favorite, you can freely use some blueberries.

Dinner – Meatloaf

In order to acquire a good quality meatloaf, you’ll need meat and a binder. Luckily, when you’re on the ketogenic diet, you can use them both!

Here, we’re suggesting you to use chopped mushrooms and onions as a binder instead of bread crumbs. They will add plenty of flavor and nutrients and are also low on carbohydrates. Use some vegetables aside and that’s it!


Breakfast – Eggies

Your breakfast is covered with them if you’ve got them prepared previously.

Lunch – Tuna Salad Lettuce Wraps

A tuna salad is an easy and delicious choice when it’s with ingredients low in carbohydrates. You’ll double the healthy nutrients if you use some fresh avocado into the salad.

Sheathes of endive or romaine lettuce are ideal to improve the taste of the salad!

Dinner – Slaw Hash

Use a shredded head of cabbage. Cook it with some ground beef, soy sauce, onions, red pepper flakes, garlic and butter.

In case you want to add more flavor, you can use leftover chopped up meatloaf!


Breakfast – Eggies and/or Fat Coffee

In case you didn’t know it, here’s our recipe for fat coffee: take a good quality coffee and blend it with 2 tablespoons of grassfed butter, 1-2 tablespoons of coconut oil, and some stevia or any other zero-calorie sweetener.

This coffee is an excellent energy booster. It also suppresses hunger and it’s delicious!

Lunch – Spam Fries and Cole Slaw

You can prepare a simple slaw with some low carb ingredients. Use for example some cabbage (uncooked) from last night’s dinner. Chop up some spam into fry-like sections. Then, fry them up in a frying pan. You can also bake them for 20 minutes at 350 F. Spice it up and serve using some ranch or low carb ketchup!

Dinner – Tacos

For this dinner, you can use your favorite taco recipe!Use romaine for shells and cook up some beef. Spice them up with some full fat sour cream and cheese!

Make sure you always check the labels because the store-bought taco seasoning is often fullof carbohydrates!


Breakfast – Eggies

Lunch – Taco Salad

Prepare a taco salad from your leftover tacos! Top it with some salsa and sour cream. You can also use some shredded cheese. A perfect example for a healthy meal full of protein, fats and vegetables!

Dinner – Pork Roast and Roasted Veggies

If you use a nice piece of pork roast and rub it down with salt, cumin, and garlic, you’ll get leftovers for days! The recipe is very cheap and it has an amazing taste!

You can use some broccoli, Brussels sprouts, or cauliflower that has been roasted in the oven until it becomes brown!


Breakfast – Avocado-Baked Eggs

First, you should cut an avocado in 2. Then, crack an egg in the seed hole. Bake it until the egg is set. A perfect example for a healthy and quick breakfast!

Lunch – Chicken and Hummus Lettuce Wraps

Here’s our example for a healthy lunch abundant in proteins and low in calories! Use some deli sliced chicken. Spread it with savory hummus and wrap it up in butter lettuce! That’s it!

Dinner – Philly Cheesesteak Casserole

For this healthy and tasty dinner, you can use your leftover pork roast. Then, mix it with some sliced onions and peppers, shredded cheddar andcream cheese. Bake it in the oven for 30 minutes at 350 F.

This particular meal is everyone’s favorite!

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