Free 7-Day Keto Diet Meal Plan, Cheat Sheet & Recipes

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    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, dessert, snacks & more, along with 2 cookbooks we highly recommend!

    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.

    Scroll down to the end of the article to access the recipes and the 7 day keto diet menu for beginners & keto shopping list!

    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.

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    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

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    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.

    Potatoes
    Yams
    Peas
    Beans
    Corn
    Raisins
    Grapes

    Nuts and Seeds

    Sweetened nut or seed 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 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!

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    7 Day Keto Diet Plan

    Scroll to the end to access the infographic for the keto diet meal plan along with ketogenic recipes.

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    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 in the meal plan.

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    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 tumors.

    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 favorable in pain-relieving 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 savory 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.

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    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

    Keto Diet Meal Plan INFOGRAPHIC

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    Print Keto Cheat Sheet PDF Below

    Download PDF

    Print Keto Diet Plan PDF Below

    Download PDF

    Bonus: 100’s Of Keto Recipes

    130 Keto Snacks

    30 Keto Bread Recipes

    18 Keto Breakfasts

    20 Keto Desserts

    21 Keto Cheesecakes

    25 Ketogenic Dinners

    60 Additional Recipes

    The Complete Ketogenic Guide For Beginners Cookbook

    Simply Keto Cookbook – 100+ Easy Low Carb 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!

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