Keto Diet For 7 days, this simple keto meal plan covers breakfast, lunch, and dinner. 1500 calories per day are provided by this sample menu, along with enough amounts of fibre from low-carb veggies.
When you initially start, you might need to change how many calories you consume, but once your body adjusts, it should be simpler than when you followed an intense 7-day keto food plan. You must modify your macros in accordance with your goals if you want to gain lean muscle mass or get more toned.
7-Day Keto Diet Plan- Sample Keto Diet Menu
Day 1
BREAKFAST: Almond flour, eggs, and coconut milk pancakes with fresh fruit.
LUNCH: A BLT salad with grilled chicken, tomatoes, and bacon over romaine lettuce that has been chopped.
DINNER: Cabbage soup with sausage, greens, and melted parmesan.
Day 2
BREAKFAST: Full-fat coconut yoghurt topped with mixed nuts and berries.
LUNCH: Tuna salad served on an avocado boat for lunch.
DINNER: Chicken parmesan with tomato sauce and zucchini pasta.
Day 3
BREAKFAST: Toasted keto bread with avocado and cured salmon
LUNCH: A taco salad with diced lettuce, ground turkey, tomatoes, red onions, and shredded Monterey jack cheese.
DINNER: Broccoli and cheese soup.
DAY 4
BREAKFAST: Keto granola with coconut milk.
LUNCH: Lettuce wrap sandwich with romaine, turkey, cheese, tomato, and mayo.
DINNER: Spaghetti squash boats with shrimp, tomato sauce, and melted mozzarella.
Day 5
BREAKFAST: Crème fraiche, chives, and scrambled eggs.
LUNCH: Grilled chicken over zucchini noodles with pesto.
DINNER: Bacon-topped cheeseburgers without buns.
Day 6
BREAKFAST: An avocado-stuffed keto bread breakfast sandwich with bacon, fried eggs, and other fixings.
LUNCH: Chicken, eggs, and broccoli in cauliflower fried rice for lunch.
DINNER: Lettuce rolls filled with ground pork that has been stir-fried with onions, soy sauce, and sriracha.
Day 7
BREAKFAST: Smoothie made with coconut milk, yoghurt, and frozen strawberries.
LUNCH: Ham, cheese, and spinach quiche.
DINNER: Zucchini boats stuffed with Italian sausage, cheese, and ground beef.
Read Also:- Ketogenic Diet: Basics, Benefits and Side Effects
Keto Foods to Stay Away From
The things you should stay away from are almost as significant as the foods you can eat. Anything with a lot of carbs should definitely be avoided.
Anything that is highly processed and contains a lot of sugar or sodium should be avoided.
It is necessary to discard traditional bread, pasta, biscuits, and other baked items. Keep the following close at hand for a thorough list:
1. Refined carbohydrates like bread, pasta, and rice
2. Beer and mixed beverages
3. Syrups and honey
4. Sweet sodas
5. Mayonnaise, barbeque sauce, and additional condiments
6. Honey-baked or glazed ham
7. Fruit or trail mix.
8. Low-fat dietary items
9. Vegetables high in carbohydrate, such as potatoes
10. Yogurt or dairy with added sugar
