7 Days Meal Plan Keto Keto diet Keto Recipes Ketogenic Recipe Low Carb Motivational Recipes

7-Days Ketogenic Meal Plan !

admin October 23, 2020

This ketogenic and paleo-friendly diet plan is perfect for those who have a busy life style! Here is what I focused on when putting it together:

Very simple meal ideas with very little or no cooking required
Meals you can easily take to eat at work
Net carbs per each meal, not just the daily overview

My progress so far - How about you?
Some of you know that I’ve been on a low-carb ketogenic diet for the last 2 years, mostly for health reasons. Before this January challenge, my net carb intake was mostly between 40-60 grams per day, which is a level that helps me maintain my weight. After all the delicious festive meals I’ve had in December, I knew I need to shed a few pounds. That’s how this challenge started!

Measuring ketones
Once you reduce your carb intake, your body will start producing ketones - that’s a good indication that you are heading in the right direction. Producing ketones means you’re oxidising fat in the absence of carbs or excess protein.

Although Ketostix may not be the most accurate, I used them and measured medium to high level of ketones every single day since the challenge. If you want deplete glycogen in order to enter ketosis faster, eat no more that 20-25 grams of net carbs a day. What also helps is to include moderate exercise during the initial phase to help your body release even more glycogen and start producing ketones.

Up Your electrolytes to avoid keto-flu
Remember, if you just recently started following the ketogenic diet, it is very important to have sufficient intake of electrolytes, otherwise you may experience bad “keto-flu” symptoms. You can use lite salt for potassium, take magnesium supplements and drink bone broth to boost your sodium intake.

Dairy - eat or avoid?
Now, back to my challenge… Many people ask me why I don’t allow dairy and low-carb sweets in this diet plan. The reason is that both of these may impair weight loss and if you are stuck at the same weight for a long time, skipping dairy and avoiding all sorts of low-carb sweets will help you.

Initially, I thought it would be really difficult to remove dairy from my diet. Although I’m already keto-adapted, I’ve never given up dairy in the past. I use cream in my morning coffee and I love cheese and full-fat yogurt with berries. I was actually quite surprised to realise that it’s not difficult at all! I still have my coffee but use coconut milk instead of cream. Instead of yogurt, I use “creamed” coconut milk.

Did I exercise?
Exercise has a very small effect on long-term weight loss. In fact, 80-90% of your efforts should come from the diet. If you have Hashimoto’s like me, you have to be very careful with exercise - too much exercise will lead to high cortisol levels and worsen the symptoms even more. I walk every day for at least 30 minutes and do resistance training 3 times a week.

So, what are my results so far?
December was quite stressful and I didn’t eat as well as I would have liked to. Now, after less than 14 days, not only I’ve lost 4 pounds and 3 inches, but I feel a lot better. I don’t wake up tired and I’m almost never hungry. Also, my calorie intake has naturally dropped. I’m aiming to lose another pound or two, but overall I’m happy with the results. I do take magnesium every day (400 mg = 100% RDA) to ensure I’m not deficient in it.

Tips before you get started

Here are some additional tips for this week. Most of them apply to those of you who have busy lifestyles.

Prepare 4 servings of slow-cooked meat (~ 900g / 2 lb). Cook the meat until tender, best in a slow-cooker (pork or lamb with herbs such as rosemary, onion and garlic, pink Himalayan salt). Such simple ingredients will add a very small amount of carbs (~ 1 g net carbs per serving). Store 2 servings in the freezer and keep the remaining 2 servings in the fridge.

Pre-cook 1 serving of chicken thighs or turkey (~ 150g / 3.5 oz). Place in an air-tight container and defrost each serving a day before needed by placing it in the fridge.

Pre-cook one of the salmon fillets or other fatty fish (~ 150 - 200g / 5.3 - 7 oz) and place in an air-tight container in the fridge or freezer. Defrost a day before needed by placing it in the fridge.

Crisp up some bacon and keep refrigerated and ready to eat.

Boil some eggs to have them ready at hand when needed either in your recipes or as quick snacks.

Very low-carb diets (below 30 grams of net carbs) are often deficient in magnesium. I recommend you take magnesium supplements or add snacks high in magnesium such as nuts.

This diet plan may not be suitable for everyone. You’ll have to make small adjustments. If you need to have less protein, reduce the portions of meat and eggs. Don’t worry about small excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger at bay. If you need to add more fat (or less), focus on added oils and fatty foods when making your adjustments.

Super-Easy Grab & Go 7-Day Diet Plan
Note that the nutrition facts of this meal plan do not include extra snacks. As individual requirements vary, you can add healthy snack. In simple words, if you feel hungry, add fat and protein-based meals or snacks!

Day 1

Breakfast

Creamed coconut milk with nuts and berries

¹/₄ cup blackberries, raspberries or strawberries, fresh or frozen (36g / 1.3 oz)
handful almonds (30g / 1 oz)
¹/₂ cup creamed coconut milk (120g / 4.2 oz)
pinch cinnamon (avoid sweeteners)
To find out how to “cream” coconut milk, Make sure you place the can in the fridge overnight before you use it.

Total carbs: 18.1 g, Fiber: 8.3 g, Net carbs: 9.8 g, Protein: 11.2 g, Fat: 56.5 g, Calories: 584 kcal, Magnesium: 121 mg (30% RDA), Potassium: 660 mg (33% EMR)

Lunch

Keto tuna salad

1 tin tuna (180g / 6.3 oz) - alternatively, you can use cooked chicken
1 small head crunchy lettuce (100g / 3.5 oz)
2 hard-boiled pastured eggs
1 medium spring onion (15g / 0.5 oz)
splash of lemon juice
pink Himalayan salt
2 tbsp homemade mayo

Total carbs: 5.4 g, Fiber: 1.5 g, Net carbs: 3.9 g, Protein: 59.7 g, Fat: 49.8 g, Calories: 713 kcal, Magnesium: 79 mg (20% RDA), Potassium: 828 mg (41% EMR)

Dinner

2 x One-minute egg muffin (divide everything in 2 cups and microwave for 1-2 minutes)

2 large pastured eggs
¹/₂ cup frozen spinach (75g / 2.8 oz)
pink Himalayan salt to taste
Optional: crispy pastured bacon, pastured ham or smoked salmon

with two cups of Green salad

2 cups crispy greens (60g / 2.1 oz)
¹/₂ avocado (100g / 3.5 oz oz)
1 tbsp olive oil
pink Himalayan salt to taste
splash of lemon juice

Total carbs: 14.3 g, Fiber: 9.7 g, Net carbs: 4.6 g, Protein: 18.2 g, Fat: 38.3 g, Calories: 454 kcal, Magnesium: 109 mg (27% RDA), Potassium: 1067 mg (53.4% EMR)

Total daily values: Total carbs: 37.8 g, Fiber: 19.5 g, Net carbs: 18.3 g, Protein: 89.2 g, Fat: 144 g, Calories: 1752 kcal, Magnesium: 308 mg (77% RDA), Potassium: 2556 mg (127% EMR), Keto ratio (carbs : protein : fat) is 4 : 21 : 75

Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 2

Breakfast

Omelet from 3 large pastured eggs, 1 tbsp ghee and pink Himalayan salt topped with the slow-cooked meat (100 g / 3.5 oz) you’ve prepared in advance . Eat with ¹/₂ cup Sauerkraut (70g / 2.5 oz).

Total carbs: 4.1 g, Fiber: 2.1 g, Net carbs: 2.1 g, Protein: 38.7 g, Fat: 47.3 g, Calories: 608 kcal, Magnesium: 47.2 mg (12% RDA), Potassium: 635 mg (32% EMR)

Lunch

Quick avocado salad

¹/₂ avocado (100g / 3.5 oz)
1 small head crunchy lettuce (100g / 3.5 oz)
2 hard-boiled pastured eggs
1 medium spring onion (15g / 0.5 oz)
splash of lemon juice
pink Himalayan salt
1 tbsp extra virgin olive oil

Total carbs: 13.3 g, Fiber: 8.1 g, Net carbs: 5.2 g, Protein: 15.5 g, Fat: 38.2 g, Calories: 441 kcal, Magnesium: 58.3 mg (15% RDA), Potassium: 877 mg (44% EMR)

Dinner

Pan-roasted pork chops with asparagus

1 medium pork chop seasoned with pink Himalayan salt, pan-roasted in 1 tbsp lard or ghee (150g / 5.3 oz)
1 large bunch asparagus, seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp ghee (200 g / 7.1 oz)

*Total carbs: 8.4 g, Fiber: 4.4 g, Net carbs: 4 g, Protein: 35.2 g, Fat: 43.7 g, Calories: 566 kcal, Magnesium: 64 mg (16% RDA), Potassium: 938 mg (46.9% EMR)*

Total daily values: Total carbs: 25.8 g, Fiber: 14.6 g, Net carbs: 11.2 g, Protein: 89.4 g, Fat: 129 g, Calories: 1615 kcal, Magnesium: 169 mg (43% RDA), Potassium: 2451 mg (122% EMR), Keto ratio (carbs : protein : fat) is 3 : 23 : 74

Day 3

Breakfast

1 large pastured egg (any style), 1 package smoked wild salmon or pastured ham (100g / 3.5 oz), 1 tbsp ghee, 1 cup braised spinach (150g / 5.3 oz), pink Himalayan salt, 1 cup berries, fresh or frozen (150g / 5.3 oz) - blackberries have the least amount of net carbs from all berries.

Total carbs: 19.6 g, Fiber: 10.9 g, Net carbs: 8.7 g, Protein: 30.9 g, Fat: 25.4 g, Calories: 421 kcal, Magnesium: 172 mg (43% RDA), Potassium: 1331 mg (67% EMR)

Lunch

Quick prawn & spinach salad

1 package raw prawns (200g / 7.1 oz), pan-roasted on 1 tbsp ghee
2 cups fresh spinach or other greens such as chard, lettuce, rocket (60g / 2.1 oz)
¹/₄ cup green or black olives (30g / 1 oz)
2 tbsp extra virgin olive oil
cayenne pepper and pink Himalayan salt to taste

Total carbs: 4.3 g, Fiber: 2.4 g, Net carbs: 1.9 g, Protein: 30.9 g, Fat: 45.8 g, Calories: 564 kcal, Magnesium: 96 mg (24% RDA), Potassium: 596 mg (30% EMR)

Dinner

Slow-cooked meat with lettuce cups

150g slow-cooked meat (5.3 oz)
1 small head crunchy lettuce (100g / 3.5 oz)

with Simple tomato salad

1 cup cherry tomatoes (150g / 5.3 oz)
1 medium spring onion (15g / 0.5 oz)
1 tbsp freshly chopped basil (or 1 tsp dried)
1 tbsp extra virgin olive oil
pink Himalayan salt to taste

Total carbs: 12 g, Fiber: 4 g, Net carbs: 8 g, Protein: 30.5 g, Fat: 34.7 g, Calories: 479 kcal, Magnesium: 60 mg (15% RDA), Potassium: 1057 mg (53% EMR)

Total daily values: Total carbs: 35.9 g, Fiber: 17.3 g, Net carbs: 18.6 g, Protein: 92.2 g, Fat: 108 g, Calories: 1465 kcal, Magnesium: 327 mg (82% RDA), Potassium: 2985 mg (149% EMR), Keto ratio (carbs : protein : fat) is 5 : 26 : 69

Day 4

Breakfast

3 scrambled pastured eggs with bunch of chives (or 1 small spring onion), 1 thick slice pastured bacon or ham (30g / 1 oz), 1 tbsp ghee, 1 large portobello or other mushrooms (80 / 3 oz), ¹/₄ cup cherry tomatoes (75g / 2.6 oz). Eat with ¹/₂ cup braised spinach for magnesium boost (75g / 2.8 oz).

Total carbs: 10.3 g, Fiber: 4.5 g, Net carbs: 5.8 g, Protein: 28.2 g, Fat: 37.8 g, Calories: 490 kcal, Magnesium: 82 mg (21% RDA), Potassium: 1039 mg (52% EMR)

Lunch

Quick salad with slow-cooked meat

slow-cooked meat you’ve prepared in advance (150g / 5.3 oz)
2 cups crispy greens such as iceberg lettuce, chard, spinach, etc. (90g / 3.2 oz)
2 tbsp homemade mayo
pink Himalayan salt to taste

Total carbs: 6.9 g, Fiber: 2.5 g, Net carbs: 4.3 g, Protein: 29.8 g, Fat: 45.5 g, Calories: 555 kcal, Magnesium: 54 mg (14% RDA), Potassium: 695 mg (35% EMR)

Dinner

Pan-roasted trout or salmon with green beans

1 large trout or salmon fillet (200g / 7.1 oz) pan-roasted on 1 tbsp ghee
1 package green beans (200g / 7.1 oz) roasted on 1 tbsp ghee
splash of lemon juice
pink Himalayan salt to taste

Total carbs: 14.3 g, Fiber: 5.4 g, Net carbs: 8.9 g, Protein: 46.5 g, Fat: 42.2 g, Calories: 624 kcal, Magnesium: 113 mg (28% RDA), Potassium: 1286 mg (64% EMR)

Total daily values: Total carbs: 31.5 g, Fiber: 12.4 g, Net carbs: 19.1 g, Protein: 104 g, Fat: 125 g, Calories: 1670 kcal, Magnesium: 249 mg (48% RDA), Potassium: 3021 mg (151% EMR), Keto ratio (carbs : protein : fat) is 5 : 26 : 69

Day 5

Breakfast

2 scrambled pastured eggs with bunch of chives (or 1 small spring onion), 2 thick rashers pastured bacon or ham (60g / 2.1 oz), 1 tbsp ghee, ¹/₂ avocado with pink Himalayan salt (100g / 3.5 oz). Eat with ¹/₂ cup Sauerkraut (70g / 2.5 oz).

Total carbs: 12.7 g, Fiber: 8.9 g, Net carbs: 3.8 g, Protein: 23.5 g, Fat: 54.4 g, Calories: 623 kcal, Magnesium: 61 mg (15% RDA), Potassium: 889 mg (45% EMR)

Lunch

Quick avocado salad

¹/₂ avocado (100g / 3.5 oz)
1 small head crunchy lettuce (100g / 3.5 oz)
2 hard-boiled pastured eggs
1 medium spring onion (15g / 0.5 oz)
splash of lemon juice
pink Himalayan salt
1 tbsp extra virgin olive oil

Total carbs: 13.3 g, Fiber: 8.1 g, Net carbs: 5.2 g, Protein: 15.5 g, Fat: 38.2 g, Calories: 441 kcal, Magnesium: 58.3 mg (15% RDA), Potassium: 877 mg (44% EMR)

Dinner

Slow-cooked meat with lettuce cups

150g slow-cooked meat (5.3 oz)
1 small head crunchy lettuce (100g / 3.5 oz)

with Simple tomato salad

1 cup cherry tomatoes (150g / 5.3 oz)
1 medium spring onion (15g / 0.5 oz)
1 tbsp freshly chopped basil (or 1 tsp dried)
1 tbsp extra virgin olive oil
pink Himalayan salt to taste

Total carbs: 12 g, Fiber: 4 g, Net carbs: 8 g, Protein: 30.5 g, Fat: 34.7 g, Calories: 479 kcal, Magnesium: 60 mg (15% RDA), Potassium: 1057 mg (53% EMR)

Total daily values: Total carbs: 38 g, Fiber: 21 g, Net carbs: 17 g, Protein: 69.4 g, Fat: 127 g, Calories: 1544 kcal, Magnesium: 178 mg (74% RDA), Potassium: 2823 mg (141% EMR), Keto ratio (carbs : protein : fat) is 5 : 19 : 77

Day 6

Breakfast

Creamed coconut milk with nuts and berries

¹/₄ cup blackberries, raspberries or strawberries, fresh or frozen (36g / 1.3 oz)
handful almonds (30g / 1 oz)
¹/₂ cup creamed coconut milk (120g / 4.2 oz)
pinch cinnamon (avoid sweeteners)
To find out how to “cream” coconut milk. Make sure you place the can in the fridge overnight before you use it.

Total carbs: 18.1 g, Fiber: 8.3 g, Net carbs: 9.8 g, Protein: 11.2 g, Fat: 56.5 g, Calories: 584 kcal, Magnesium: 121 mg (30% RDA), Potassium: 660 mg (33% EMR)

Lunch

Quick chicken salad

1 serving cooked chicken thighs (150g / 5.3 oz)
1 small head crunchy lettuce (100g / 3.5 oz)
2 hard-boiled eggs
1 spring onion
pink Himalayan salt
2 tbsp homemade mayo

Total carbs: 4.5 g, Fiber: 1.4 g, Net carbs: 3.1 g, Protein: 42.7 g, Fat: 41 g, Calories: 560 kcal, Magnesium: 64 mg (16% RDA), Potassium: 756 mg (38% EMR)

Dinner

Pan-roasted salmon or trout with braised broccoli

1 medium fillet salmon or trout (150g / 3.5) roasted on 1 tbsp ghee
pink Himalayan salt and pepper (black or cayenne) to taste
2 cups steamed / boiled broccoli, seasoned with a splash of lemon juice and 1 tbsp extra virgin olive oil (180g / 6.4 oz)

Total carbs: 12.5 g, Fiber: 4.7 g, Net carbs: 7.7 g, Protein: 37.6 g, Fat: 38.1 g, Calories: 537 kcal, Magnesium: 86 mg (22% RDA), Potassium: 1233 mg (62% EMR)

Total daily values: Total carbs: 35.2 g, Fiber: 14.5 g, Net carbs: 20.7 g, Protein: 91.5 g, Fat: 135 g, Calories: 1683 kcal, Magnesium: 271 mg (68% RDA), Potassium: 2651 mg (132% EMR), Keto ratio (carbs : protein : fat) is 5 : 22 : 73

Day 7

Breakfast

2 large eggs (any style), 1 thick slice pastured bacon or ham (30g / 1 oz), ¹/₂ avocado (100g / 3.5 oz), 1 cup braised spinach (150g / 5.5 oz), 1 tbsp ghee, pink Himalayan salt. Eat with ¹/₂ cup of berries, fresh or frozen (75g / 2.5 oz) - blackberries have the least amount of net carbs from all berries.

Total carbs: 22.8 g, Fiber: 15.1 g, Net carbs: 7.7 g, Protein: 25.3 g, Fat: 48 g, Calories: 600 kcal, Magnesium: 177 mg (44% RDA), Potassium: 1348 mg (67% EMR)

Lunch

Avocado, bacon & spinach salad

2 thick pastured bacon slices (60g / 2.1 oz)
2 cups fresh spinach or other greens such as chard, lettuce, rocket (90g / 3.2 oz)
1 avocado with pink Himalayan salt (200g / 7.1 oz)
1 tsp Dijon mustard
1 tbsp homemade mayo

Total carbs: 20.9 g, Fiber: 15.1 g, Net carbs: 5.8 g, Protein: 14.2 g, Fat: 57.4 g, Calories: 621 kcal, Magnesium: 142 mg (36% RDA), Potassium: 1451 mg (73% EMR)

Dinner

Pan-roasted pork chops with asparagus

1 medium pork chop seasoned with pink Himalayan salt, pan-roasted in 1 tbsp lard or ghee (150g / 5.3 oz)
1 large bunch asparagus, seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp ghee (200 g / 7.1)

Total carbs: 8.4 g, Fiber: 4.4 g, Net carbs: 4 g, Protein: 35.2 g, Fat: 43.7 g, Calories: 566 kcal, Magnesium: 64 mg (16% RDA), Potassium: 938 mg (47% EMR)Total daily values: Total carbs: 52.1 g, Fiber: 34.6 g, Net carbs: 17.5 g, Protein: 74.8 g, Fat: 149 g, Calories: 1788 kcal, Magnesium: 384 mg (67% RDA), Potassium: 3739 mg (187% EMR), Keto ratio (carbs : protein : fat) is 5 : 22 : 73

Healthy Low-carb Snacks and Extras

Coffee with coconut milk or almond milk or [Low-Carb Cappuccino](/Blog/post/2013/03/23/Time-for-Coffee-Low-Carb-Cappuccino-(Dairy-free)) or Ultimate Keto Coffee
1 cup bone broth, best homemade
¹/₂ avocado with pink Himalayan salt
1 hard-boiled egg with with pink Himalayan salt (always have some ready in the fridge!)
Crispy bacon rashers (make in advance and keep in the fridge)
Ham roll-ups (ham filled with cucumber, avocado or pepper)
2-3 celery sticks with 2 tbsp homemade Coconut & Pecan Butter or any other nut butter (avoid peanut butter)
Fermented foods: sauerkraut, kimchi (add to your breakfast), kombucha
Pork rinds / cracklings instead of chips (avoid products with additives)
Nuts and seeds, handful, raw or roasted with sea salt (net carbs per serving (1 oz): almonds - 2.7 g, pecans - 1.2 g, walnuts - 2 g, macadamias - 1.5 g, hazelnuts - 2 g, brazil nuts - 1.4 g, pine nuts - 2.7 g, sunflower seeds - 3.2 g, pumpkin seeds - 1.3 g) - soaking nuts is highly recommended, I’ve written more about soaking nuts here
Berries, fresh or frozen (net carbs per serving: ¹/₂ cup blackberries - 3.1 g, ¹/₂ cup raspberries - 3.3 g, ¹/₂ cup strawberries - 4.1 g or ¹/₄ cup blueberries - 4.5 g)
Coconut oil (pour a tablespoon of coconut oil into silicon ice trays and keep in the fridge for a quick fat-burning snack)
Very occasionally, a serving of Mushroom Chips, Spicy Zucchini Chips, Rosemary & Garlic Eggplant Chips (avoid soured cream) or Orange-scented Celeriac Chips
1 piece of Chocolate Coconut Candies with NO sweetener or other FAT BOMBS

7-Days Ketogenic Meal Plan !

7-Days Ketogenic Meal Plan !