7 Day Ketogenic Diet Meal Plan PDF For Free

Download Ketogenic Diet Plan PDF

What Is Keto Diet ?

“Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread. Keto Side Dishes for recipes.

When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It’s important to note that the ketogenic diet is a short term diet that’s focussed on weight loss rather than the pursuit of health benefits.

People use a ketogenic diet most often to lose weight, but it can help manage certain medical conditions, like epilepsy, too. It also may help people with heart disease, certain brain diseases, and even acne, but there needs to be more research in those areas. Talk with your doctor first to find out if it’s safe for you to try a ketogenic diet, especially if you have type 1 diabetes.

 

 

7 Day Ketogenic Diet Meal Plan PDF

 

Here is 7 day keto meal plan for you

 

Are you gonna try this keto meal plan

 

Day 1

Breakfast: Scrambled eggs in butter on a bed of lettuce topped with avocado

 

Snack: Sunflower seeds

 

Lunch: Spinach salad with grilled salmon

 

Snack: Celery and pepper strips dipped in guacamole

 

Dinner: Pork chop with cauliflower mash and red cabbage slaw

 

Day 2

Breakfast: Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs

 

Snack: Macadamia nuts

 

Lunch: Tuna salad stuffed in tomatoes

 

Snack: Roast beef and sliced cheese roll-ups

 

Dinner: Meatballs on zucchini noodles, topped with cream sauce

 

Day 3

Breakfast: Cheese and veggie omelet topped with salsa

 

Snack: Plain, full-fat Greek yogurt topped with crushed pecans

 

Lunch: Sashimi takeout with miso soup

 

Snack: Smoothie made with almond milk, greens, almond butter, and protein powder

 

Dinner: Roasted chicken with asparagus and sautéed mushrooms

 

Day 4

Breakfast: Smoothie made with almond milk, greens, almond butter, and protein powder

 

Snack: Two hard-boiled eggs

 

Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese

 

Snack: Sliced cheese and bell pepper slices

 

Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus

 

Day 5

Breakfast: Fried eggs with bacon and a side of greens

 

Snack: A handful of walnuts with a quarter cup of berries

 

Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad

 

Snack: Celery sticks dipped in almond butter

 

Dinner: Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

 

Day 6

Breakfast: Baked eggs in avocado cups

 

Snack: Kale chips

 

Lunch: Poached salmon avocado rolls wrapped in seaweed (rice-free)

 

Snack: Meat-based bar (turkey or pork)

 

Dinner: Grilled beef kabobs with peppers and sautéed broccolini

 

Day 7

Breakfast: Eggs scrambled with veggies, topped with salsa

 

Snack: Dried seaweed strips and cheese

 

Lunch: Sardine salad made with mayo in half an avocado

 

Snack: Turkey jerky (look for no added sugars)

 

Dinner: Broiled trout with butter, sautéed bok choy

 

you Can Get Diet Plan PDF to start your journey today.

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