Keto Diet Meal Plan Free Pdf
7 Day Keto Diet Meal Plan
If you're searching for a fat-burning meal plan to help you lose weight, our extremely popular 7 day keto diet meal plan may be the perfect diet to suit your needs.
In addition, we cover the full explanation of what is the keto diet & how it impacts your health.
What foods are allowed and which are not with a keto cheat sheet.
Finally we supply as a bonus 100's of keto recipes!
Recipes for breakfast, lunch, dinner, desserts, snacks and more!
Scroll down to the end of the article to access all recipes and
the printable 7 day keto diet menu for beginners & keto shopping list !
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.
What Are The Health Benefits
- Burns fat
- Use fat for energy
- Includes healthy fats
- No side effects
- Allows for low carb intake
- Moderate protein intake
- Insulin resistant
- Lowers cholesterol levels
Source: PubMed
Keto Diet Explained
What is the keto diet? The keto diet is based upon consuming very low carbohydrates, protein and a high amount of healthy fat foods.
The breakdown is the following:
- Carbs is 5% to 10%
- Protein is 10% to 20%
- Fat is 70% to 80%
The diet puts your body into a state called ketosis which transitions your body into a fat-burning machine.
This may seem like a contradiction that fat foods create weight loss, however, the keto diet has been scientifically proven to be highly effective.
What Is Ketosis
Ketosis is a state when the body is deprived of the usual carbohydrates and sugars.
For instance, instead of burning sugar your body instead will burn off the stored fat to fuel the body.
Your stored fat will begin to be used to provide your body with energy instead of being stored for additional weight gain!
The goal of the ketogenic diet is to enter a state of ketosis through fat metabolism.
How The Diet Impacts Your Body
Your body runs on fuel from either sugar glucose or fat. The primary source of fuel that most people's bodies tend to use is sugar glucose.
The more your body produces glucose, the more it's being used as fuel while leaving extra fat stored in your body causing you to gain excess weight.
Therefore, the keto diet forces your body to switch gears and rely on fat for the primary source of fuel instead of sugar. This is where the ketosis stage begins to take place.
People often report brain fog, tiredness and feeling sick when first starting a very low-carb diet. This is termed the "low carb flu" or "keto flu."
However, long-term ketogenic dieters often report increased focus and energy.
Source: Healthline
What Is The Keto Flu
When adapting to a high fat, low carb diet what can occur at the beginning of the diet is a collection of symptoms such as nausea, constipation, headaches, fatigue and sugar cravings.
How Long Does The Keto Flu Last
The keto flu typically lasts about one week for the average person and symptoms usually begin within the first 48 hours of carbohydrate restriction. However you can avoid developing the keto flu.
How To Prevent Keto Flu
- Get enough electrolytes on a keto diet (#1 method)
- Consume more calories specifically high quality fat
- Drink plenty of water
- Ease into the diet gradually
- Eat nutrient dense foods
- Get enough sleep
- Exercise gently
Keto Diet Prevents Disease
One of the many advantages of the keto diet is that it can also serve as a healing diet.
Sugar is a major cause of many diseases today.
Lack of sugar intake has proven to help prevent many diseases such as diabetes, heart diseases, cancer, seizure disorders, and symptoms of advanced aging.
This diet works to maintain sugar levels.
Boost Energy
There is nothing like the energy you gain when your body adjusts to the keto diet.
It boosts your energy so diligently that you might even consider not going back to your old diet.
The diet is very safe and 100% effective.
What you can eat on a keto diet is limited but there are plenty of great alternatives that will allow you to not even notice. It's not as complicated as you may think.
Source: NCBI
Creates Mental Clarity
It is often said the keto diet sharpens the mind and helps with mental clarity. Excessive sugar can cause the brain to fog.
The keto diet leads the brain to be fueled with ketones rather than sugar, prompting easier brain function and more clarity.
When your energy is heightened your mental focus is at an all-time high.
Source: Reader's Digest
Inflammation & Weight Loss
Chronic inflammation halts weight loss. If you are having trouble losing weight inflammation could be the root cause.
What Causes Inflammation
- Sugar
- Artificial sweeteners
- Starches is wheat, etc
- Food sensitivities
- Excessive alcohol consumption
- hormonal and metabolic changes
- Lack of sleep
- Stress
- Smoking
- Excessive exercise
- Poorly controlled diabetes
- Trans Fats
- Processed vegetable Oils
- Refined carbohydrates
- Antibiotics in conventionally raised meat
Inflammation absolutely plays a huge role in digestive disorders, allergies, disease and weight gain.
Reducing inflammation is a necessary vital step to lose unwanted fat.
Focus on relaxing, getting enough sleep, increase the intake of healthy fats, fresh greens and cut out all sugars and starchy carbs.
This will produce quick weight loss results!
Source: NCBI
Rules
1) Skip complex carbs and added sugar.
2) Add substantial healthy fats to your diet, such as coconut oil and fatty fish.
3) Increase physical activity for accelerated fat burn.
4) Try a short fast, 24 to 48 hours once a week such as intermittent fasting, a dietary approach that involves regular short-term fasts will speed up ketosis.
Intermittent fasting reduces inflammation. Source: Healthline
5) Maintain adequate protein intake.
What Can You Eat On The Keto Diet
Please see below a list of keto foods you may have without counting calories and which one's you must limit.
Foods You Should Avoid Or Limit
Grains and starchy products
ALL sugars
Candy
Cookies
Dairy
Evaporated skim milk & low fat dairy
Sweetened yogurts
Ice cream
Fats
Margarine
Artificial fats
Grains
Rice
Pasta
Oatmeal
Starchy Carbs
Beans
Peas
Lentils
Potato chips
Pretzels
Crackers
Fruits and Starchy Vegetables
Most fruits, except for lemons, limes, tomatoes, and small portions of berries.
Starchy vegetables, including corn, potatoes, and peas.
White Potatoes
Sweet Potatoes
Yams
Peas
Beans
Corn
Raisins
Grapes
Nuts and Seeds
Sweetened seed nut butter
Chocolate-covered nuts
Sweeteners
Agave
Splenda
Honey
Maple syrup
Coconut sugar
Sauces and Condiments
Salad dressings
Barbecue sauce
Ketchup
Honey mustard
Beverages
Wine (limit)
Beer (limit)
Sweetened cocktails
Soda
Energy drinks
Fruit juice
Lemonade
Keto Cheat Sheet Diet Food List INFOGRAPHIC
A detailed infographic on what you can consume without worrying about calories and which foods you have to limit and in what quantity. Its referred to the keto cheat sheet or keto grocery list!
PIN THE KETO CHEAT SHEET TO PINTEREST!
7 Day Keto Diet Plan
Scroll to the end to access the infographic for the keto diet meal plan along with ketogenic recipes.
Meat and Seafood
Remember that ketogenic diet foods are not to be high in protein; the focal point is on fat. So be moderate in consuming these proteins.
Grass fed beef
Fish, aim for fatty fish, such as salmon
Sardines
Trout
Lobster
Dark meat chicken
Pork
Turkey
Bacon
Lamb
Shrimp
Skinless chicken breast
Whole Milk Natural Dairy
Butter
Ghee
Sour cream
Cottage cheese
Cheddar cheese
Mozzarella
Blue cheese
Parmesan
Feta cheese
Yogurt
Oils
Avocado oil
Coconut oil
Olive oil
Hazelnut oil
Sunflower oil
Flaxseed oil
Corn oil
Fruits and Vegetables
(1 cup serving size)
Avocado
Coconut
Blackberries
Spinach
Lettuce
Cauliflower
Celery
Asparagus
Zucchini
Spaghetti squash
Eggplant
Tomatoes
Broccoli
Cucumber
Bell peppers
Brussel sprouts
Seeds and Nuts
Sunflower seeds
Pecans
Walnuts
Almonds
Pumpkin seeds
Chia seeds
Flaxseeds
Cashews
Peanuts
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)
Liquids
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.
Salt
Pepper
Thyme
Cayenne
Ground ginger
Cinnamon
Cumin
Garlic powder
Chili powder
These are just some examples however; you can use your desired choice.
Supplements
Below are not required. They are simply optional and can help you produce ketones more rapidly.
Fiber
Multivitamin
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 to eat in the meal plan. It includes grams of carbs for carb count.
Saturated fats such as coconut oil, butter, ghee and cocoa butter etc are encouraged in high amounts.
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.
Chicken
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.
Eggs
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.
Salmon
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-3 fatty acids offer the ability fight off cancer cells and tumours.
Asparagus
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.
Avocado
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.
Broccoli
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.
Cauliflower
Per 1 cup (raw) serving: 25 calories, 2g net carbs, 2g protein, 0g fat
Benefits: Cauliflower is very high in fiber, vitamin C and includes an abundance of heart-healthy nutrients.
Celery
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.
Green Peppers
Per 1 cup (sliced) serving: 18 calories, 2g net carbs, 1g protein, 0g fat
Benefits: They are a very powerful antioxidant. This food is favourable in pain-relief and lessens the risk of many chronic illnesses.
Lettuce
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.
Green Onions
Per 1/2 cup (sliced) serving: 16 calories, 2g net carbs, 0g protein, 0g fat
Benefits: More than just a savoury taste for dishes, green onions are extremely high in antioxidants and study shows they are a natural remedy for colds.
Tomato
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.
Zucchini
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 your heart health.
Use our information as a guide for when you visit your grocery store.
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 the infographic.
Day 1
Breakfast: 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
Day 2
Breakfast: 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
Day 3
Breakfast: 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 blackberries.
Dinner: Lemon pepper chicken topped in parsley sided with asparagus
Day 4
Breakfast: 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
Day 5
Breakfast: 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
Day 6
Breakfast: 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
Day 7
Breakfast: 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
Mix it up to create your own keto meal plans.
Keto Diet Meal Plan INFOGRAPHIC
PIN THE 7 DAY KETO DIET MEAL PLAN TO PINTEREST!
Print Keto Cheat Sheet PDF Below
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Print Keto Diet Plan PDF Below
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Bonus: 100's Of Keto Approved Recipes
130 Keto Snacks
30 Keto Bread Recipes
18 Keto Breakfasts
20 Keto Desserts
21 Keto Cheesecakes
25 Ketogenic Dinners
60 Additional Recipes
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 the free keto diet meal plan, cheat sheet and recipes!
Source: https://www.changeinseconds.com/7-day-keto-diet-meal-plan-for-beginners/