Keto Diet : 7 Day Keto Meal Plan for Beginners (+ Free Keto EBOOK)

If you are looking for a diet to help you lose weight, burn fat, improve your health, there’s a perfect diet called keto. Keto short for a ketogenic diet is a high-fat, low-carb meal plan that drives the body into ketosis. It’s a natural metabolic state where the body uses fat as its primary source of fuel instead of glucose. Ketosis is the main purpose of the ketogenic diet. In ketosis, your body becomes incredibly effective at burning fat.

And the more stored fat is used as a fuel, the more fat and weight you’ll lose. It may sound unconventional to eat a high-fat diet to burn fat and lose weight. But the diet actually well studied and proven. Over 20 studies show that the keto diet can help you lose weight and improve your health and fitness. But getting to this state of ketosis requires you to follow a keto diet meal. A keto diet plan is what enables your body to enter ketosis It focuses on limiting carbohydrates intakes and upping fat, and some protein. More on this in a minute. This is pretty much what qualifies a diet to be a ketogenic diet. But, let’s backtrack a bit in case you’re not familiar with the keto diet plan and menu before we get started. What is a Keto Diet? What is a keto diet? A keto diet is a low-carb eating plan designed to drive your body into a state called ketosis. Ketosis is a natural metabolic state that involves the body producing ketones out of fat. It then uses them for energy instead of carbohydrates.

Your body only goes into ketosis when carbohydrates intake is low. This is the main purpose of a ketogenic diet.

This translates to:

60-75% of your calories from fat. 15-30% of your calories from protein. 5-10% of your calories from carbs. As extreme as this may seem, the keto diet is medically tested and proven beneficial for health. It has so far been linked to weight loss, reversing type 2 diabetes, and managing blood sugar levels. Since the keto diet menu follows a strict guideline, having a sample meal plan can make things easier. It takes the guesswork out of choosing what to eat and not to eat on a keto diet. It also removes the headache of calculating your macro portions to reach ketosis. That’s all built into this Keto Meal Plan. Just by following this, you can automatically put your body in the fat-burning zone a.k.a ketosis. Here is a 7-day sample keto diet menu to get started on the keto diet and ignite your fat burning. In conjunction with the keto diet plan, here’s your “keto diet food list”.

Keto Diet Food List

It’ll be a handy guide for food shopping for meals. The following keto foods are a part of this 7-day meal plan. Protein: Grass-fed beef (organic preferred, eggs). Fish and seafood (salmon, shrimps ) Dark meat chicken (organic preferred). Bacon Beef (organic preferred) Tuna Even though 76% of calories come from fat on the keto diet, you still need protein. Just make sure you consume them in moderation.

Oil and Fats:

Avocado oil Coconut oil Olive oil Ghee butter Butter Heavy cream Full-fat Greek yogurt Cheese Fruits and Veggies: Avocado Leafy greens (kale, spinach, bell pepper broccoli, lettuce, and arugula) Celery Asparagus Cauliflower Blackberries Cilantro Tomatoes Bell peppers Mushroom Zucchini Watercress Nuts and Seeds: Walnuts Almonds pecans Brazil nuts Macadamias Hazelnuts Almonds pistachios Pine nuts cashews Flax seeds Chia seeds Nut butter Coconut chips Dairy Products:

Cheddar cheese Feta cheese Other cheese of your choice Beverages: Water Almond milk Bone Broth Plain tea Black coffee This is not a comprehensive keto diet food list. It just covers the foods in this 7-day meal plan.

7-Day Keto Diet Sample Menu Here’s your 7-Day sample Keto Diet meal plan for weight loss. The key is to stay high-fat, low-carb, with a moderate amount of protein.

Day 1:

Breakfast: Scrambled egg lettuce wrap with avocado and cilantro Snack: Nuts Lunch: kale salad with grilled chicken with olive oil dressing. Snack: bell pepper with guacamole Dinner: Steak with cauliflower rice

Day 2:

Breakfast: Baked egg in an avocado cup Snack: Macadamia nuts Lunch: Tuna salad with a side of green salad Snack: Sliced cheese or cold cut turkey roll-ups Dinner: Chinese Beef and broccoli

Day 3:

Breakfast: Full-fat Greek yogurt topped with chia seeds and crushed walnuts Snack: Turkey jerky (look for no added sugar type) Lunch: Cauliflower fried rice Snack: Sliced cheese Dinner: Roast beef with sautéed mushroom and zucchini

Day 4:

Breakfast: Blackberry protein shake with kale and almond butter Snack: Zucchini parmesan chips Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese Snack: Bacon deviled eggs Dinner: Grilled shrimp topped with a butter sauce with a side of asparagus

Day 5:

Breakfast: Fried eggs with bacon and a side of greens. Snack: 1/2 cup coconut chips Lunch: Grass-fed burger during a lettuce “bun” topped with avocado and a side salad. Snack: Celery sticks dipped in almond butter. Dinner: Meatloaf on a bed of watercress salad

Day 6:

Breakfast: Feta cheese and spinach omelet. Snack: Bacon-wrapped asparagus. Lunch: Chicken wings with celery sticks. Snack: Cocoa Coconut milk smoothie Dinner: Grilled chicken with bell peppers and tomatoes

Day 7:

Breakfast: Full-fat Greek yogurt with coconut chips and pumpkin seeds Snack: Cheese crisp Lunch: Chicken salad wraps Snack: Peanut butter fat bombs Dinner: Grilled salmon with a side of cauliflower rice

Final Thoughts

The keto or ketogenic diet is great for people who are looking to lose weight and improve their health. This sample 7-day keto diet plan is a great way to see and to confirm if the diet is right for you. But, as with any diet, you should always check with your doctor first before starting. If you’re looking to burn fat, you must incorporate some form of exercise with the diet. Get Your Free Keto EBOOK: https://recipesketodiet.com/keto-diet-7-day-keto-meal-plan-for-beginners-free-keto-ebook/

bon appetit