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THE WORLD BEST 7-DAYS KETO DIET GROCERY LIST AND MEAL PLAN

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THE WORLD BEST 7-DAYS KETO DIET GROCERY LIST AND MEAL PLAN

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Looking for a Keto Diet grocery list and meal plan? Are you just starting out on the Keto Diet? Not sure what you should eat? To help you out I provide a keto diet grocery list and meal plan.

There are a lot of rules with the keto diet. The best way to start is to have a meal plan so you know what you will eat. This will make it easier to stay on the diet. Shop for keto diet food before you start. Keep reading for a 7-day meal plan and grocery list to help you be successful on the keto diet.

STARTING THE KETO DIET

It can be overwhelming changing your shopping, cooking, and eating to avoid the high carbohydrate foods we are presented with day in and day out.

Even having experience with the keto diet, restarting the diet is a challenge.

There are basic macronutrient guidelines out there that we are supposed to follow, but fitting meals into those guidelines is a time-consuming exercise.

Keto diet meal planning can take hours.

BUT:

it can be done and the weight loss results are amazing!

To help you get started on the Keto Diet, I put together 7-Day Keto Meal Plan to make the first week a Breeze

My meal plan works for the first week, so you know what to expect on the Keto Diet

Basic macro targets for the keto diet include:

  • 5-10% carbohydrates,
  • 20% protein, and
  • 70-75% fat of your daily calories.

Most try to keep net carbs below 20-25grams per day. So I set out to provide you with a meal plan that would hit those targets and I found a few challenges.

FIRST AND FOREMOST EAT 70-75% OF YOUR CALORIES AS FAT.

In the beginning, this goes against the grain of what is instilled as a healthy way to eat by food authorities.

We have been raised to consider fat something to avoid and limit from our diet.

But if you ever check a food label that has less fat and compare it to the full-fat alternative, what you see is they replace that fat with carbohydrates. So always purchase the full-fat products!

When you start adding up the fat you need to eat to reach the target, you start to realize it is a challenge to reach 75% fat in your calories every day.

The meal plan includes heavy whipping cream in your morning coffee and finding a favorite fat bomb recipe. Using bacon grease from the morning’s bacon to add flavor to vegetables helps too.

FOCUS CARBOHYDRATES ON VEGETABLES

Start keto diet and get grocery list and 7-day meal plan, tips on starting the diet.

Speaking of vegetables. One of the targets you need to make sure you pay attention to is getting enough vegetables and fiber in your diet.

Vegetables are full of vitamins, nutrients, and fiber.

Fiber keeps things moving, if you know what I mean, and helps manage constipation.

I made sure that I added vegetables to lunch and dinner and most snacks.

Most vegetables except those that grow underground are non-starchy so including leafy greens, celery, cucumbers, broccoli, and of course cauliflower is important!

MONITOR YOUR PROTEIN SERVING SIZES.

While the keto diet is focused on fat and moderate protein, you can eat too much meat at a sitting.

I generally limit protein to 4 ounces per serving per meal. Not sure how much that is?

Think about the amount that will fit in the palm of your hand. Or be more specific with a digital scale.

You can eat more protein because it is low or no carbohydrate, but the body can convert protein into glucose. That defeats the purpose of limiting carbohydrates.

It’s best to stick to 0.6-0.9 grams of protein per pound of body weight per day.

If this is your first week on the Keto Diet then I would start out by eating breakfast, lunch, dinner and a fat bomb for a snack.

You will read a lot about intermittent fasting, which is where you pick a certain 6-8 hour time period in which to eat all your daily calories and then you don’t eat the remainder of the 24 hours of the day.

There are definite benefits to this way of eating, but for your first week on the diet, I would plan to eat all three meals and snacks. When your body converts from glucose to using fats for fuel you will need to make sure you have adequate food available for your body to use.

Once you are fat-adapted you may just have coffee with heavy whipping cream and coconut oil for breakfast and that may get you through to lunch or even dinner.

One important tip is to keep hydrated these first few weeks on the diet. Use NUUN electrolyte tablets in a water bottle to stay hydrated. Use glass water bottle, with a silicon sleeve and carrying loop.

KETO DIET MEAL PLAN

DAY ONE

Don’t skimp on portions today, especially on adding fat to the meal!

BREAKFAST

Enjoy eggs and bacon on the keto diet.
  • Baked Eggs
  • 3 Slices Bacon
  • Coffee with Heavy Whipping Cream

LUNCH

  • 2-3 cups Green Salad With 1/2 cup Chopped Chicken, 1/4 cup Shredded Cheese, 1/4 Chopped Avocado, 2 tablespoons Avocado Dressing (or low carb dressing).

SNACKS

  • Celery Sticks with Cream Cheese
  • 2 or 3 Fat Bombs (recipe)
  • 2-3 cups Bone Broth

DINNER

  • Pork Tenderloin
  • Steamed Broccoli with Butter Cream Sauce

DAY 2

The Keto Chicken Parmesan Recipe is great! It uses crushed pork rinds as a substitute for breadcrumbs. Try it!

BREAKFAST

  • Keto Smoothie – 1/3 cup Full Fat Greek Yogurt, 1/2 cup Vanilla Flavored Unsweetened Coconut Milk,1/2 tablespoon Heavy Whipping Cream, 3 medium Strawberries, 2 tablespoons MCT Powder, Crushed Ice, and Keto Sweetener to taste. Blend.
  • Coffee with Heavy Cream

LUNCH

  • Lettuce Wraps with 1/2 cup Chopped Pork, 1/4 cup Shredded Cheese, 2 Cherry Tomatoes, 1/4 Chopped Avocado, 2 tablespoons Avocado Salad Dressing

SNACKS

  • Celery Sticks with Cream Cheese
  • 2 or 3 Fat Bombs
  • 2-3 cups Bone Broth

DINNER

  • Keto Chicken Parmesan (when I make this next, I will cut the salt in half. Hubby thought it was fine as written)
  • 1 cup Green Beans with Bacon

DAY 3

I try to include leftovers when I can in this meal plan. If you have too much leftover try portioning and freeze!

BREAKFAST

  • Keto Egg Casserole (this make 8 servings, so you might consider cutting the recipe in half)

LUNCH

  • Keto Chicken Parmesan
  • 1 cup Green Beans with Bacon

SNACKS

  • Celery Sticks with 1 tablespoon Peanut or Nut Butter
  • 2 or 3 Fat Bombs
  • 2-3 cups Bone Broth

DINNER

  • Roast beef
  • Cheesy Cauliflower Mash
  • Keto Gravy (mix heavy whipping cream, bacon grease, bone broth, seasoned to taste. Some recipes add Xanthan Gum to thicken)

DAY 4

BREAKFAST

  • 6 Dollar-Size Keto Pancakes
  • 3 Strips Bacon
  • Coffee with Heavy Cream

LUNCH

  • Keto Egg Casserole
  • Large Green Salad with Shredded Cheese, Avocado, Cucumber, and Avocado Salad Dressing.

SNACK

  • Celery & Bell Pepper Sticks, Cucumber with Avocado Salad Dressing
  • 2 or 3 Fat Bombs
  • 2-3 cups Bone Broth

DAY 5

Yum, I love fried rice with shrimp! I adapted a Spicey Chicken Fried Cauliflower recipe that gives you all the flavor without the carbs!

BREAKFAST

  • 2 Fried Eggs in Butter
  • Bacon
  • Coffee with Heavy Whipping Cream

LUNCH

  • Lettuce Wraps with 1/2 cup Chopped Beef, 1/4 cup Shredded Cheese, 2 Cherry Tomatoes,  Cucumber, 1/4 Chopped Avocado, 2 tablespoons Avocado Salad Dressing

SNACKS

  • Celery Sticks with Cream Cheese
  • 2 or 3 Fat Bombs
  • 2-3 cups Bone Broth

DINNER

  • Spicy Cauliflower Fried Rice
  • Garlic Butter Shrimp

DAY 6

BREAKFAST

  • Keto Smoothie
  • 2 Sausage Patties
  • Coffee with Heavy Cream

LUNCH

  • Spicy Cauliflower Fried Rice
  • Garlic Butter Shrimp

SNACK

  • 1/4 cup Blueberries with 2 tablespoons Whipped Heavy Cream
  • 2-3 Fat Bombs
  • 2-3 cups Bone Broth

DINNER

  • Bacon-Wrapped Baked Chicken
  • 1 cup Steamed Broccoli with Butter Cream Sauce

DAY 7

Wow! You’ve almost made it through a week of eating keto.

BREAKFAST

  • Scrambled Eggs in Butter
  • 3 strips Bacon
  • Coffee with Heavy Cream

LUNCH

  • Large Green Salad with 1/2 cup Chopped Chicken, Shredded Cheese, Tomato, Avocado, Cucumber, and Avocado Salad Dressing

SNACKS

  • Celery Sticks with 1 tablespoon Peanut or Nut Butter
  • 2 or 3 Fat Bombs
  • 2-3 cups Bone Broth

DINNER

  • Baked Salmon with Butter Cream Sauce
  • 1 cup Green Beans with Bacon

KETO DIET GROCERY LIST

VEGETABLES/FRUITS

  • lettuce
  • celery
  • bell pepper
  • tomato
  • cucumber
  • green beans
  • broccoli
  • cauliflower
  • strawberries
  • blueberries
  • other berries may be substituted such as blackberries or raspberries

DAIRY/OILS

  • butter
  • cream cheese
  • heavy whipping cream
  • grated parmesan cheese
  • shredded cheddar cheese
  • olive oil
  • coconut oil
  • avocado salad dressing

MEAT/SPICES/MISC

  • bacon, sausage
  • beef
  • chicken
  • pork
  • shrimp, salmon
  • minced onion, dry mustard, garlic powder
  • cocoa powder
  • pork rinds
  • nut butter, sugar-free
  • marinara sauce, low carb
  • coconut flour

KETO TIPS

  • Remember to buy full-fat products
  • Meats can be interchanged based on preference
  • Check labels for carbs and sugar!
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