27/11/2024 15:25

Keto meal plan: Easy 7-day menu and diet tips

Keto diets are high in fat and protein. Read on for a week-long keto meal plan, information on the best foods to eat, and some diet tips.

When following a keto diet, some people may find it difficult to work out the right foods to eat and when to eat them. Meal plans can help people get used to the diet or stick with it.

The keto diet is a high fat, low carbohydrate diet. Potential benefits of the keto diet plan include weight loss and fat loss.

Though various sources report different percentages, a keto diet comprises approximately:

55–60% fats
30–35% protein
5–10% carbohydrates

A study in the Journal of Nutrition and Metabolism reports that those following a “well-formulated” keto diet typically consume under 50 grams (g) of carbs and approximately 1.5 g of protein per kilogram of body weight per day.

In order to stick to these macronutrient ratios, most experts agree that meal planning for a keto diet is essential.

Read on to learn more about the keto diet and discover what a 7-day keto meal plan might look like.

A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day. Net carbs are total carbs minus the fiber.

Fiber is present in plants and is important to include in a keto diet because fiber protects gut bacteria, improves digestive function, and helps prevent constipation.

In the keto diet, the majority of daily calories come from fats, while lesser amounts come from proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet.

When the body cannot rely on carbohydrates for energy, it must burn fat for fuel. This results in a buildup of acids called ketones in the body. This results in a bodily state of ketosis.

According to a 2012 study, a keto diet may reduce fat mass, waist circumference, and fasting insulin levels.

Also, a 2012 review of 23 studies indicates that a low carbohydrate diet, such as the keto diet, could lower some of the primary risk factors for heart disease, including high blood pressure, low-density lipoprotein cholesterol, and triglycerides.

Many people follow a keto plan for a set amount of time before altering the diet to include more carbohydrates and less fat.

Below is a sample 7-day keto meal plan. People can tailor these meals and snacks to their liking, but they should be careful not to exceed 50 g of total carbohydrates daily.

	Breakfast	Lunch	Dinner	Snacks
Monday	Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes	Spiced cauliflower soup with bacon pieces or tofu cubes	Garlic and herb buttered shrimp with zucchini noodles	Roast turkey, cucumber, and cheese roll-ups Sticks of celery and pepper with guacamole
Tuesday (Low fiber day)	Scrambled eggs on a bed of sautéed greens with pumpkin seeds	Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion	Beef stew made with mushrooms, onions, celery, herbs, and beef broth	Smoothie with almond milk, nut butter, chia seeds, and spinach Olives
Wednesday	Omelet with mushrooms, broccoli, and peppers	Avocado and egg salad with onion and spices, served in lettuce cups	Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad	Nuts Slices of cheese and bell peppers
Thursday	Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder	Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil	Garlic butter steak with mushrooms and asparagus	A boiled egg Flax crackers with cheese
Friday	2 eggs, fried in butter, with avocado and blackberries	Grilled salmon with a salad of mixed leafy greens and tomato	Chicken breast with cauliflower mash and green beans	Kale chips Slices of cheese and bell peppers
Saturday	Scrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seeds	Tuna salad with tomatoes and avocado plus macadamia nuts	Pork chops with nonstarchy vegetables of choice	Celery sticks with almond butter dip A handful of berries and nuts
Sunday	Yogurt with keto-friendly granola	Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad	Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauce	Sugar-free turkey jerky An egg and vegetable muffin

It can be challenging for vegetarians and vegans to follow a keto diet, as many of the calories in these diets come from carbohydrates. Even sources of nonanimal protein, such as lentils and beans, are often relatively high in carbs.

In the standard keto diet, animal products tend to make up a large portion of meals because these foods are naturally high in fat, high in protein, and low in carbohydrates.

Though tricky, it is possible to follow a vegetarian or vegan keto diet. Those who do not eat meat or fish can replace these products with high fat plant-based foods.

Vegetarians can also eat eggs and some forms of dairy as part of the diet.

	Eat	Avoid	Enjoy occasionally
Meat and poultry	chicken grass-fed beef organ meats pork turkey venison	breaded meats processed meats	bacon low fat meat, such as skinless chicken breast
Dairy	butter cream full fat cheeses, including Cheddar, goat cheese, and mozzarella full fat yogurt	ice-cream milk nonfat yogurt sweetened yogurt
Fish	herring mackerel wild salmon	breaded fish
Eggs	whole eggs (pastured and organic when possible)
Nuts and seeds	macadamia nuts pecans almonds chia seeds flaxseeds peanuts pumpkin seeds walnuts unsweetened nut butters	chocolate-covered nuts sweetened nut butters cashews
Oils and fats	avocados coconut products fruit and nut oils, such as avocado, coconut, olive, and sesame olives	margarine shortening vegetable oils, including canola and corn oil
Vegetables	asparagus broccoli cauliflower onions celery eggplant leafy greens mushrooms tomatoes peppers other nonstarchy vegetables	butternut squash corn potatoes sweet potatoes pumpkin other starchy vegetables
Fruits		bananas citrus fruits dried fruits grapes pineapple	berries
Beans and legumes		all beans chickpeas lentils
Condiments	herbs and spices lemon juice mayonnaise with no added sugar salt and pepper vinegar salad dressings with no added sugar	barbecue sauce ketchup maple syrup salad dressings with added sugar sweet dipping sauces
Grains and grain products		baked goods bread breakfast cereals crackers oats pasta rice wheat
Beverages	almond or flax milk bone broth unsweetened teas and coffees water (still or sparkling)	beer fruit juice soda sports drinks sugary alcoholic drinks sweetened tea	low carb alcoholic drinks, such as vodka
Others		artificial sweeteners candy coconut sugar fast food processed foods sugar

The following tips may help people stick to the keto diet:

Set a start date.
Reorganize the pantry and refrigerator so that they do not contain high carbohydrate foods.
Make a weekly meal plan. This is key to eating balanced meals and preventing hunger.
Stock up on keto-friendly foods and beverages.
Read product labels carefully and check the ingredients list and carb content of each item.
Prepare meals ahead of time and freeze or refrigerate them in batches.
If hunger pangs occur regularly, try eating five or six small meals, instead of three large ones.
To avoid “keto flu” in the early stages, drink plenty of fluids and supplement with electrolytes.
Consider taking to fill in nutritional gaps while following this diet.
Consider temporarily reducing physical activity during the first week or two, while the body adjusts to the new diet.
Discuss any queries or concerns with a doctor or dietitian.

The keto diet is a high fat, moderate protein, and low carbohydrate diet.

People following it should aim to consume under 50 g of total carbs each day. Meals tend to consist primarily of animal proteins and plant and animal fats with nonstarchy vegetables.

It is important to plan meals on the keto diet in order to adhere to the correct macronutrient ratios, meet fiber goals, and prevent hunger. It can also be helpful to work with a doctor or dietitian to ensure that nutritional deficiencies do not occur.

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