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Keto diet meal plan for 7 days
Check out our keto meal plan and try the ketogenic diet for 7 days. A high-fat diet, based solely on healthy fats, is one of the more well-known diet trends today[1]. The ketogenic diet has gained popularity primarily as a way to lose excess weight relatively quickly. Opponents of the ketogenic diet model agree: due to the exclusion of products from many groups, the meals are very monotonous. We are convinced that on keto it can be tasty.
What will you learn from the article?
Preparing for the keto diet…
The ketogenic diet involves a complete or radical reduction in the amount of carbohydrates in the meals eaten, with the aim of mobilising the cells to obtain energy exclusively from fats. As the ketogenic diet is classed as a very restrictive diet, care should be taken to ensure the right attitude. First of all, the keto diet should not be seen as a permanent change. It is a dietary model that can be followed periodically and at different intervals.
What can be eaten on keto?
For those following a ketogenic diet, it is crucial to consume fats as the main source of energy for the body. Therefore, foods rich in fat are the foundation of the keto diet. It is equally important to limit carbohydrate intake to achieve and maintain a state of ketosis, in which the body switches to using fat as its main energy fuel. With the following list of suggested foods, you will learn what to eat on keto to ensure your keto meal plan is rich in a variety of nutrients:
- Meats, high quality and unprocessed: beef, pork, chicken breast, turkey breast, bacon, liver;
- Fish and seafood, which are excellent sources of Omega-3 fatty acids: salmon, tuna, mackerel, prawns, herring, cod;
- Dairy and cheeses: butter, cream, quark, mayonnaise, Greek yoghurt, eggs, ricotta, mascarpone, cheddar and parmesan cheese;
- Low-carbohydrate vegetables: courgette, cauliflower, cucumber, aubergine, tomato, leafy vegetables e.g. lettuce, spinach, kale;
- Low-carbohydrate fruits: raspberries, strawberries, blackberries, blueberries, blueberries;
- Nuts and seeds: pecans, Brazil nuts, macadamias, almonds, flaxseeds, chia seeds, sunflower seeds;
- Healthy fats: olive oil, rapeseed oil, avocado, peanut butter, MCT oil, clarified butter;
7-day keto meal plan
Below, we propose a keto diet meal plan for 7 days: these are three main meals, characterised by a high content of healthy fats. The recipes prepared are based exclusively on valuable products: meats, eggs, authorised fruit and fish. Our sample keto meal plan mainly uses non-starchy vegetables (e.g. broccoli, peppers and tomatoes), olive oil, cheeses (e.g. Parmesan), as well as – nuts and avocados. The menu is prepared under 2000 kcal per day.
You should calculate your own calorie requirements yourself, for example using our calorie requirement calculator.
Day 1
Breakfast: Cauliflower oatmeal (406 kcal, 11.7 g protein, 24.5 g fat, 40 g carbs, of which 32.3 g net carbs)
Lunch: Keto minced cutlets with bacon (616 kcal, 33.8 g protein, 50.5 g fats, 5.3 g carbs, including 4.3 g net carbs)
Dinner: Low-carbohydrate gratin (936.7 kcal, 49.4 g protein, 77.7 g fat, 8.8 g carbohydrate, including 4.7 g net carbohydrate)
Nutritional values:
- Calories: 1959 kcal
- Protein: 94.8 g
- Fat: 152.5 g
- Carbohydrates: 54.1 g
- Net carbohydrates: 41.3 g
Day 2
Breakfast: Keto western omelette (885 kcal, 39.8 g protein, 80.2 g fat, 7 g carbs, including 5.7 g net carbs)
Lunch: Beef rolls (512 kcal, 35.9 g protein, 24.9 g fat, 11.6 g carbs, including 7.4 g net carbs)
Dinner: Keto casserole (558 kcal, 23.3 g protein, 46 g fat, 15 g carbs, including 8.5 g net carbs)
Nutritional values:
- Calories: 1955 kcal
- Fat: 151.1 g
- Carbohydrates: 336 g
- Net Carbohydrates: 21.6 g
- Protein: 99 g
Day 3
Breakfast: Keto shakshuka (627 kcal, 29 g protein, 52.8 g fat, 9.7 g carbs, of which 7 g net carbs)
Lunch: Keto stuffed cabbage rolls (774 kcal, 41 g protein, 52.6 g fat, 26.2 g carbs, including 17.5 g net carbs)
Dinner: keto dry pancakes (623 kcal, 29 g protein, 48 g fats, 19.3 g carbohydrates, including 10.8 net carbohydrates)
Nutritional values:
- Calories: 2024 kcal
- Protein: 99 g
- Fat: 153.4 g
- Carbohydrates: 55.2 g
- Net carbohydrates: 35.5 g
Day 4
Breakfast: Keto pancakes with strawberries (724 kcal, 46.7 g protein, 42.3 g fats, 37.9 g carbs, including 29.4 g net carbs)
Lunch: Keto wraps with shrimp (715 kcal, 43.9 g protein, 61.3 g fats, 10.7 g carbs, including 4 g net carbs)
Dinner: Green keto smoothie (475 kcal, 8 g protein, 43.5 g fats, 15.5 g carbs, including 7 g net carbs) Green keto smoothie (475 kcal, 8 g protein, 43.5 g fats, 15.5 g carbs, including 7 g net carbs)
Nutritional values:
- Calories: 1914 kcal
- Protein: 98.6 g
- Fat: 147.1 g
- Carbohydrates: 64.1 g
- Net carbohydrates: 40.4 g
Day 5
Breakfast: Keto eggs with avocado, cheese and sprouts (845 kcal, 32.5 g protein, 76 g fat, 4.6 g carbs, 3.1 g net carbs)
Lunch: Keto baked beans (467.5 kcal, 33.1 protein, 24.1 g fat, 27.6 g carbohydrate, of which 14 g net carbohydrate)
Dinner: Chocolate and almond shake (583.5 kcal, 17.7 g protein, 43.2 g fat, 27 g carbohydrate, of which 13.2 g net carbohydrate)
Nutritional values:
- Calories: 1896 kcal
- Protein: 83.3 g
- Fat: 143.3 g
- Carbohydrates: 59.2 g
- Net carbohydrates: 30.3 g
Day 6
Breakfast: baked eggs with bacon (660 kcal, 33.5 g protein, 57.3 g fat, 6.5 g carbohydrates, of which 4.6 g net carbohydrates)
Lunch: Keto pizza (969 kcal, 55.4 g protein, 76.4 g fat, 6.9 g carbohydrate, including 6 g net carbohydrate)
Dinner: Keto courgette baked with parmesan cheese (336 kcal, 21 g protein, 19.3 g fat, 20.8 g carbohydrates, 7.4 g net carbs)
Nutritional values:
- Calories: 1965.5 kcal
- Protein: 109.9 g
- Fat: 153 g
- Carbohydrates: 34.2 g
- Net carbohydrates: 18 gc
Day 7
Breakfast: Keto oatmeal (313.8 kcal, 6.1 g protein, 21.4 g fat, 22 g carbohydrate, of which 12.8 g net carbohydrate)
Lunch: Keto salmon with spinach (713 kcal, 47.6 g protein, 60.2 g fat, 5.6 g carbohydrate, of which 3.4 g net carbohydrate)
Dinner: Keto burger with portobello (930 kcal, 51 g protein, 72 g fat, 21.6 g carbohydrate, of which 19.6 g net carbohydrate)
Nutritional values:
- Calories: 1956.8 kcal
- Protein: 104.7 g
- Fat: 153.6 g
- Carbohydrates: 49.2 g
- Net Carbohydrates: 35.8 g
Shopping list for the week:
Click for full list of products
The most important keto rules you need to consider:
The basic premise of the ketogenic diet is to reduce (or eliminate) carbohydrates while increasing the supply of fats. In practice, the ketogenic diet model is extremely demanding, and it is especially difficult to compose valuable meals. What keto principles must be strictly adhered to in order to achieve and maintain a state of ketosis?
- Carbohydrates are best reduced by eliminating foods that are sources of carbohydrates from the diet, including bread, cereals, pasta and even some fruit. The limit of carbohydrates in the diet should be reduced gradually, e.g. starting with >100g per day.
- Crucial to achieving a state of ketosis is increasing the supply of healthy fats. Meals should be enriched with vegetable oils, fish oils, grains, seeds and seeds, among others.
- It is important to remember that the ketogenic diet is a normoprotein diet. This means that 1kg of lean body mass (so-called dry matter) should be 1g of protein. It is essential for achieving the desired effects of the keto diet.
- The specific macronutrient distribution characteristic of the keto dietary model needs to be supplemented with an adequate amount of water, but not only. Electrolytes are also essential. Why? Well, both the keto adaptation period and the actual keto diet are fraught with the risk of dehydration. You should drink 2.5-3l of water per day, and correspondingly more if you undertake physical activity.
Where can I find the recipes used?
You will find a wide selection of recipes for keto breakfasts, lunches, desserts and dinners on the BeKeto website under keto recipes. The recipes we have developed are a great help for everyday cooking. With us, you don’t have to worry about what meals to put on your menu! Thanks to the variety of recipes available, you can enjoy tasty dishes that not only meet the requirements of the ketogenic diet, but also add variety to your menu and provide you with essential nutrients. Whether you’re just starting out on the keto diet or you’re an experienced cook, you’ll find inspiration and ideas for delicious dishes and learn what to eat on keto that will satisfy your taste buds and support your nutritional goals.
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