7 Day Keto Diet Meal Plan For Beginners
If you’re searching for a fat-burning meal plan to help you lose weight, the 7 day keto diet meal plan may be the perfect diet to suit your needs. This weight-loss diet provides you with the tools needed to maintain a healthy lifestyle while also helping you achieve the body that you desire.
1. Burns fat
2. Use fat for energy
3. Includes healthy fats
4. No side effects
5. Allows for low carb intake
6. Moderate protein intake
7. Insulin resistant
Ketosis takes some time to get into – about two weeks of low carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as “keto flu“. Proper electrolyte intake will correct most of these issues. In addition, the “diet” aspect of this ketogenic diet plan – that is, the caloric restriction – shouldn’t be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended.
The meal plan is designed to ensure you get three balanced, healthy meals a day that address fiber, satiation, and adequate protein intake. The greatest part of a ketogenic diet is the fact that it spares muscle loss, where a carb-based diet doesn’t. Weight lost in a high carb, calorie-restricted diet will often come both from muscle and fat, whereas with keto, you can burn fat without sacrificing muscle. This is referred to often as “body recompositing” and leaves you with a much more preferred physique after weight loss.
Meat and Seafood
Remember that ketogenic diet foods are not to be high in protein; the focal point is on fat. So bemoderate in consuming these proteins.
aim for fatty fish such as salmon
Dark meat chicken
Skinless chicken breast
Whole Milk Natural Dairy
Oils Avocado oil Coconut oil Olive oil Hazelnut oil Sunflower oil Flaxseed oil Corn oil Fruits and Vegetables (1 cup serving size)Seeds and Nuts Sweeteners (Use moderately)Monk fruit Stevia Erythritol Xylitol Condiments and Sauces Soy sauce Guacamole Lemon butter sauce Salsa Mayo (No sugar)Heavy cream Raw garlic Tomato sauce/paste (No sugar)
Water Almond milk Coconut milk Bone broth Herbal tea Green tea Black coffee Unsweetened carbonated water Zero-calorie drinks Rum Whiskey Tequila Vodka Gin Liquors like above, are keto friendly, as long as you do not mix them with juices or sweeteners .Use tonics, sodas, and seltzers when it comes to keto mixers.
Herbs and Spices
Any herb and spice can work in keto diet foods. They are all typically okay if you use a tiny quantity for adding flavour. These are just some examples however; you can use your desired choice.
Below are not required. They are simply optional and can help you produce ketones more rapidly .Fiber Multi vitamin MCT oils Vitamin D (Great support for immune system)Exogenous ketones (A great aid to help raise ketone levels)
Nutrition Information For The 7 Day Meal Plan
Nutrition information for foods in the meal plan. Avocado Oil Per 1 tablespoon serving: 124 calories, 0g net carbs, 0g protein, 14g fat Benefits: Avocado oil is vital source for boosting your nutrients. The high levels of monounsaturated fatty acids help the body absorb nutrients. Butter Per 1 tablespoon serving: 100 calories, 0g net carbs, 0g protein, 11g fat Benefits: It contains a fat-soluble vitamin good for the immune system and healthy vision. Cheese Per 1 slice serving: 113 calories, 0g net carbs, 7g protein, 9g fat Benefits: Cheese is the best dietary source for calcium and also an excellent source of protein. Coconut Milk Per 1 cup serving: 445 calories, 6.35g net carbs, 4.57g protein, 48.2g fat Benefits: This is a great way improve digestion, and heart health. The high source of electrolytes help prevent fatigue.
Per 1 thigh serving: 318 calories, 0g net carbs, 32g protein, 20g fat Benefits: Chicken, the most common poultry can aid in weight loss and cholesterol regulation. Also, it has a great source of protein.
Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat Benefits: Eggs are very essential for receiving nutrients. In fact, they’re among the most nutritious foods around. They contain a fair mixture of satiating protein vitamins and fat.
Per 4-oz serving: 170 calories, 0g net carbs, 26g protein, 6g fat Benefits: You’ll get an impressive amount of benefits from salmon. The impressive omega-3fatty acids offer the ability fight off cancer cells and tumors.
Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat Benefits: Asparagus is full of nutrients and antioxidants that can boost your brain function as well as give you more energy.
Per ½ avocado serving: 160 calories, 2g net carbs, 2g protein, 15g fat Benefits: The creamy fruit is loaded with fiber, giving the ability to improve digestion. They also contain a high amount of immune-revving vitamin C.
Per 1 cup (raw) serving: 31 calories, 6g net carbs, 2.5g protein, 0.3g fat Benefits: The verdant green veggie is keeps you looking younger, improves bone health and works as a natural detoxification.
Per 1 cup (raw) serving: 25 calories, 2g net carbs, 2g protein, 0g fat
Cauliflower is very high in fiber, vitamin C and includes an abundance of heart-healthy nutrients.
Per 1 cup (raw) serving: 16 calories, 1g net carbs, 1g protein, 0g fat Benefits: Celery is a very hydrating vegetable. These crunchy spears are rich in vitamins K, A, and C.
Per 1 cup (sliced) serving: 18 calories, 2g net carbs, 1g protein, 0g fat Benefits: They are a very powerful antioxidant. This food is favorable in pain-relieving and lessens the risk of many chronic illnesses.
Per 1 cup (shredded) serving: 5 calories, 1g net carbs, 0g protein, 0g fat Benefits: Leafy greens can add bulk to your meals while keeping your immune system healthy and strong. They also work for skin-strengthening vitamin A and vitamin C.
Per 1/2 cup (sliced) serving: 16 calories, 2g net carbs, 0g protein, 0g fat Benefits: More than just a savory taste for dishes, green onions are extremely high in antioxidants and study shows they are a natural remedy for colds.
Per 1 cup (raw) serving: 25 calories, 6g net carbs, 1g protein, 0g fat Benefits: amazing source containing vitamins that protect your heart health and neutralize harmful radicals in the blood.
Per 1 cup (sliced, raw) serving: 18 calories, 3g net carbs, 1g protein, 0g fat Benefits: This is a delicious way to promote healthy digestion, reduce blood sugar and aid yoghurt health.
Foods You Should Avoid Or Limit
Grains and starchy products ALL sugars Candy Cookies
Evaporated skim milk & low fat dairy Sweetened yogurts Ice cream
Margarine Artificial fats
Fruits and Starchy Vegetables
Most fruits, except for lemons, limes, tomatoes, and small portions of berries. Starchy vegetables, including corn, potatoes, and peas.
Nuts and Seeds
Sweetened nut or seed butter Chocolate-covered nuts
Sauces and Condiments
Salad dressings Barbecue sauce Ketchup Honey mustard
Wine (limit)Beer (limit)Sweetened cocktails Soda Energy drinks Fruit juice Lemonade
7 Day Keto Diet Plan For Beginners
Here is a free 7-day keto diet meal plan for beginners to ignite your journey towards living a healthier lifestyle. Scroll down to access and print the info graphic.
Sunny-side up eggs and bacon added with avocado Snack: peanuts or cashews Lunch: Avocado salad with grilled chicken Snack: stuffed celery sticks Dinner: Beef and broccoli with cauliflower rice
Herbed veggie omelet with smoked salmon Snack: almonds Lunch: Broccoli salad stuffed in shredded cheese and red onions Snack: High-fat cheese and dill pickle slices or organic pepperoni slices Dinner: Zucchini noodles with butter and garlic topped in parmesan
Ham and cheese omelet sided with strawberries Snack: Plain Greek yogurt coated in 1 teaspoon crushed almonds Lunch: Sesame chicken wings and keto fries Snack: Delicious smoothie made with coconut milk, raspberries and black berries. Dinner: Lemon pepper chicken topped in parsley sided with asparagus
Avocado smoothie made with coconut or almond milk, fresh spinach, and berries Snack: Two deviled eggs or two hard-boiled eggs Lunch: Chicken parmesan on top of zucchini noodles topped with cheesy tomato sauce Snack: Pizza or taco rolls (used baked full-fat cheese as the “wrap” and fill with pizza or taco meat)Dinner: Avocado chicken salad served with celery and tomatoes
Scrambled eggs and bacon sided with avocado or sliced tomato Snack: A cup of berries with nuts of your choice (almonds, pecan, walnuts…) Lunch: Lettuce wrapped beef burger topped with tomato, cheddar cheese and avocado
Snack: zucchini and homemade guacamole or with full-fat cheese Dinner: Cheesy chicken fried cauliflower rice and broccoli
Egg burrito loaded with avocado, bacon, cheese, and chives Snack: Keto bar Lunch: Tuna stuffed avocado seasoned with lemon and topped off in green onions Snack: Cheese and meat snack pack Dinner: Roasted lemon garlic butter shrimp and asparagus
Smoked salmon mixed with scrambled eggs sprinkled with scallion Snack: kale chips Lunch: Salmon salad and boiled egg topped with cucumber and cherry tomatoes Snack: Baked celery stuffed in goat or cottage cheese Dinner: zucchini noodles shrimp scampi topped with lime
When you eat the right combination of food, you simply feel more satisfied. Once you start the keto diet for beginners, you will notice that you feel better, look fabulous, and overall have a healthier way of living. Enjoy this keto diet plan!
Eating Low Carb Doesn’t Mean Flavorless “Diet” Food
The best part of low carb eating is that you can still have rich, savory foods – dieting isn’t really a part of the lifestyle. Your body regulates your hunger naturally, so keeping your carbs low is the main concern. Being able to do that while still enjoying roast, fish, and big, healthy salads is what makes low carb so easy to stick with, and keep the weight off for good.