keto diet meal plan

A keto diet limits carbohydrate intake — in our case. But we recommend less than 20 grams of net carbs per day. This results in increased fat burning and potential benefits like healthy weight loss and improved metabolic health.

keto diet

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If you are new to keto, make sure to read the advice below before starting a keto diet plan.

Who is a keto diet plan for?

A keto diet plan is a diet that has recently gained popularity. Promising to help people simplify their lives while providing numerous health benefits. The diet has helped people lose weight, control their blood sugar levels, and experience other improvements.

Read More: 6 Tips To Safely Burn Fat And Feel Your Best

Keto diet plan basics

On a keto diet plan. You should eat less than 20 grams of net carbs (total carbs minus fiber) per day. This will help you maintain your current weight and provide the proteins your body needs to function. Following a diet plan can help simplify your keto journey and set you up to succeed. Because all of the planning is done for you.

ketogenic diets have been around for a while and are becoming increasingly popular. Because they help people to lose weight more efficiently. They change the way your body burns fuel so that it’s burning fat instead of carbs and sugar.

Your ketogenic diet must be closely monitored and measurable in order to know success.

To do this you need to restrict your net carbs to 20g or fewer per day for the first two weeks of induction. But only then can you slowly reintroduce them back into your die. Until it is time to stop the induction phase altogether and move into maintenance.

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  • 60–70% fat: You can dramatically increase your fat intake without drastically reducing carbs or experiencing a significant drop in energy levels. Remember that not all fat is created equal — there are good fats and bad fats. Choose healthy plant-based fats like olive oil and coconut oil, as well as eggs, avocados, cheese, and fish.
  • 20–30% protein: The ketogenic diet (or Keto Diet) is not a high protein plan. It consists of cutting carbs and eating fatty foods primarily, which can help you lose weight. Protein deficiency is one of the many possible side effects if you don’t eat enough lean meat and healthy fats as part of your diet. But not consuming enough can lead to a loss in muscle mass.
  • 5–10% carbs: You’ll follow a keto diet to limit carbs to 20-40 per day. This way you can still get all of the dietary nutrients such as fiber.

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Sample Keto Diet 7-Day Meal Plan

While eating keto, you can make sure you hit your carbohydrate targets by following a sample meal plan based on this sample 7-day keto diet plan. The average person with no special restrictions will require an average of calories per day or requirements and maintain a healthy state.

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keto diet

Day 1: Monday

Total net carbs: 20.7g

  • Breakfast: Eggs Scrambled with Sautéed Onions and Cheddar Cheese (4.6g net carbs)
  • Peanut Butter Fudge Crisp Bar (2g net carbs)
  • Lunch: 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing
  • Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese
  • Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend

Keto tip of the day: These types of low carb diets can cause a number of issues when combined with a diuretic level of water consumption. From there, your body will become dehydrated and not be able to properly take care of sugar cravings. It is important to drink plenty of water each day while following this or any diet that includes exercising frequently. Not consuming enough water can lead to constipation, dizziness, and sugar/carb cravings. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.

Read More: 6 Tips To Safely Burn Fat And Feel Your Best

Day 2: Tuesday

Total net carbs: 20.1g 

Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its excess glucose before storing as glycogen. It’s normal to feel a bit sluggish when starting a keto diet, so if you’re new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. When you’re feeling more energized, add in some high-intensity exercise a few days a week. 

Day 3: Wednesday

Total net carbs: 19.7g

  • Breakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet
  • Snack (1g net carbs): Strawberry Shake
  • Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad
  • Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears
  • Dinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine

Keto tip of the day: If you’re new to a low-carb diet, you might start to come down with the keto flu. This term is coined by the Keto community and is a temporary side effect experienced by some people when they start the Keto diet. If you’re experiencing headaches, you might want to try a low-carb diet, weakness and poor concentration as a result of a keto diet, make sure that you are drinking plenty of water and taking an extra supplement in order to make up for the lost electrolytes. Some say that it can be difficult to find time throughout the day to get enough sleep and eat the right foods, but others argue that it’s a necessity you should not skip. Try to ensure adequate sleep and healthy fats are incorporated in your daily routine.

Day 4: Thursday

Total net carbs: 19.3g 

  • Breakfast: Cheese and Spinach Omelet Topped with Avocado and Salsa (4.7g net carbs)
  • Snack: French Vanilla Shake, 1g net carbs
  • Lunch (6g net carbs): Frozen Crustless Chicken Pot Pie
  • Snack (2.2g net carbs): ½ medium zucchini cut into sticks and 1 oz monterey jack cheese
  • Dinner (5.4g net carbs): 5 oz hamburger topped with 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, and 2 romaine lettuce leaves

Keto tip of the day: Craving something sweet? Whip up a decadent dessert with this easy recipe for Chocolate Pecan Pie Bites. Note that one serving of this recipe will add 1.8g net carbs and 7.1g of fat to your daily menu. Browse Atkins extensive recipe database for more low-carb dessert recipes.

 Day 5: Friday

Total net carbs: 21.9g

  • Breakfast (2.6g net carbs): 2 large eggs, ¼ cup shredded cheddar, and 4 Tbsp Salsa Cruda
  • Snack (2g net carbs): Cafe Caramel Shake
  • Lunch (6.9g net carbs): Frozen Chili Con Carne with a side of 2 cups mixed greens and 2 Tbsp Italian Dressing
  • Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
  • Dinner (6g net carbs[3] ): Half of a California cobb salad with ranch dressing from California Pizza Kitchen

Keto tip of the day: It’s the end of the work week, so meet up with your friends or family for dinner! Living low carb doesn’t mean you have to cook every one of your meals. Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. And check out these other keto-friendly restaurants!

Read More: 6 Tips To Safely Burn Fat And Feel Your Best

Day 6: Saturday

Total net carbs: 20.7

  • Breakfast (4.9g net carbs): Red Bell Pepper Filled with Creamy Eggs and Spinach
  • Snack (1g net carbs): Strawberry Shake
  • Lunch (2.5g net carbs): Tuna salad with 4 oz tuna, 2 stalks celery, 1 dill pickle spear, 2 Tbsp mayonnaise
  • Snack (4.5g net carbs): 1 portobello mushroom cap, ¼ cup Salsa Cruda, and 1 oz pepper jack cheese
  • Dinner (7.8g net carbs): 5 oz Italian sausage, ¼ medium onion sliced, and ½ red bell pepper sliced with a side of 2 cups baby spinach, ½ cup sliced mushrooms, and 2 Tbsp Blue Cheese Dressing

Keto tip of the day: If you’re feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week. One 3.5 ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs. However, watch out for hidden carbs in mixers, and remember that these are additional carbs to today’s menu. You can easily keep track of your daily net carbs with the Atkins app or this guide.

Day 7: Sunday

Total net carbs: 20.8

  • Breakfast (2.9g net carbs): Pumpkin Flax Pancakes
  • Snack (1.7g net carbs): 5 whole snap peas and 2 oz cheddar
  • Lunch (3.1g net carbs): 6 oz chicken breast over 2 cups Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing
  • Snack (3.2g net carbs): 2 stalks celery and 2 Tbsp cream cheese
  • Dinner (9.9g net carbs): Baked Salmon With Charmoula Over Broccoli

Keto tip of the day: Head to the supermarket and meal prep for the upcoming week to stay on track with your low carb lifestyle! Switch things up by making some of your favorite meals with low carb ingredient swaps. And brush up on how to avoid the most common keto mistakes. Atkins has even more diet plans and meal plans personalized for your lifestyle, as well as an incredible library of 1,000+ delicious low carb and keto recipes.

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