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7-Day Keto Meal Plan and Guide for Beginners

7-Day Keto Meal Plan and Guide for Beginners
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Get started with a diet to help you lose weight, burn fat and improve your health called the keto diet.

I want to tell you about the keto or ketogenic diet which is a low-carb, high-fat meal plan that puts your body into ketosis.

It is one of the best and most effective weight-loss diets today.

Why? A ketogenic diet is great for weight loss because when your body is in ketosis it starts to use fat for energy.

Your insulin levels drop and fat burning increases greatly, which makes it easier to access your fat stores and burn them off!

The sudden lifestyle change and eating habits help you see results faster if you can commit fully to the keto diet.

People tend to lose a significant amount of their excess weight in the first week of a keto diet but you can expect to lose around 10 pounds.

It is worth noting that the body retains a lot of water because of the excess consumption of carbohydrates.

Hence, the initial weight loss is usually because of the removal of excess water in the body.

Note that this can trigger symptoms that are similar to the flu which is known as ‘keto flu’.

Therefore, it is important to be hydrated throughout the phase of the diet.

Two weeks into the diet, there will be a steady, slower pace to losing weight.

This is also the time when your body becomes adapted to keto as it starts burning fat instead of carbs for energy.

If you are following a well-formulated keto diet plan, you are guaranteed to lose significant amounts of fat!

A ketogenic diet provides an opportunity for women to attain an hourglass figure.

The best way to achieve the long-term goal is to be consistent, disciplined and to follow the dietary guidelines.

It is up to you to be disciplined and consistent; this guide is mainly to provide you with all the information you need to help you reach your weight loss goals with the keto diet.

How Does Keto Work?

Keto works by consuming 5% of your calories from carbohydrates, 20% of your calories from protein and 75% of your calories from fats.

Ketosis is a natural state for the body. It happens when the body is almost completely fueled by fat.

This is normal when you are fasting or on a strict low-carb diet, also referred to as a keto diet.

The “keto” in the word ketosis comes from “ketones”, the name given to small fuel molecules in the body.

These ketones are produced when your food includes very few carbs (the main source of blood sugar) and moderate amounts of protein (too much protein is converted to blood sugar).

When you do this, the fat you consume is converted in the liver to ketones which then enter the bloodstream.

The ketones are then used as fuel by the cells in the body, just like glucose.

Even the brain uses them.

This is very important, as the brain (which is a very hungry organ) cannot be directly fueled by fat.

Your body is in ketosis when it produces enough ketones to measure significant levels in the blood (usually over 0.5 mM).

The fastest way to achieve ketosis is by fasting, but you can’t do that forever.

Ketosis gives your body and brain an almost unlimited supply of energy, increasing your mental and physical endurance.

It also reduces hunger, speeding up your weight loss.

Also, because getting into ketosis requires eating little carbs, it can help reverse type 2 diabetes.

It has also been used for a long time to control epilepsy – usually even without medications.

It is even showing great results in improving several other conditions such as acne, PCOS and even brain cancer.

7-Day Keto Diet Meal Plan

If you want to start your weight loss journey by joining the keto gang, then you have to get familiar with what a keto diet plan looks like.

In this section, you will find a 7-day meal plan and delicious recipes.

Keto meals are as delicious as regular meals and they are easy to prepare.

Who says keto meals are boring?

With these fantastic recipes, you will have fun, eat delicious meals, all while achieving your weight loss goals!

Simply follow the breakfast, lunch and dinner recipes for each day and additional snack recipes that you like the most.

Feel free to mix and match your favorite recipes if you don’t like certain ones.

We’ve listed the total calories for each meal and day so that you can alter the diet to fit your daily calorie intake.

For example:

  • You plan to eat 1,400 calories per day.
  • Day 5 (Friday) has 873.25 calories with 15.93g of Net Carbohydrates.
  • You could add an extra serving of the Spicy Tacos from lunch as a snack and add another snack of Fried Green Beans Wrapped in Bacon.
  • This would leave you at 1,406.2 calories with 21.53g of Net Carbohydrates for the day.
  • So, mix and match your favorite recipes and snacks based on your own goals!
Calories Protein Fat Carbs
Day 1 – Monday
1193.02 52.08g 102.25g 12.64g
Breakfast Smashed Avocado With Eggs 423 16g 37g 3g
Lunch Bacon and Cheddar Soup 434.3 17.5g 37.83g 7.17g
Dinner Keto Bacon and Ground Chicken “Lasagna” 335.72 18.58g 27.42g 2.47g
Day 2 – Tuesday
1057.75 90.61g 109.51g 9.39g
Breakfast Keto Cauliflower and Bacon Pie 414 32.67g 31g 4.65g
Lunch Spicy Tacos 295.75 26.5g 13.5g 2.0g
Dinner Oven-Baked Pork Rind Breaded Shrimp 348 31.44g 22.58g 2.74g
Day 3 – Wednesday
1434.67 86.5g 103g 23.17g
Breakfast Cheesy Keto Omelette 566 27g 49g 3g
Lunch Chicken Curry on Cauliflower Rice 510 35.5g 39g 10.85g
Dinner Keto Beef Zoodles (Zucchini Noodles) 358.67 34g 15g 9.37g
Day 4 – Thursday
1158.22 61.02g 108.17g 10.19g
Breakfast Low-Carb Savory Flaxseed Waffles 168.59 5.24g 16.02g 1.41g
Lunch Bacon and Cheddar Soup 434.3 17.5g 37.83g 7.17g
Dinner Marinated Beef Tenderloin with Horseradish Sauce 555.33 38.28g 54.32g 1.61g
Day 5 – Friday
873.25 63.03g 53.4g 15.93g
Breakfast Low-Carb Green Vegetable Breakfast Omelet 138.5 11.2g 7.6g 4.5g
Lunch Spicy Tacos 295.75 26.5g 13.5g 2.0g
Dinner Broccoli and Beef Stir-Fry 439 25.33g 32.3g 9.43g
Day 6 – Saturday
1107.97 57.7g 84.83g 22.54g
Breakfast Keto Coffee and Handful of Walnuts 315 6.2g 32g 6g
Lunch Bacon and Cheddar Soup 434.3 17.5g 37.83g 7.17g
Dinner Keto Beef Zoodles (Zucchini Noodles) 358.67 34g 15g 9.37g
Day 7 – Sunday
958.75 81.94g 61.08g 5.74g
Breakfast 2 Fried Eggs & 3 Thick Slices of Bacon 315 24g 25g 1g
Lunch Spicy Tacos 295.75 26.5g 13.5g 2.0g
Dinner Oven-Baked Pork Rind Breaded Shrimp 348 31.44g 22.58g 2.74g
Week 1 – Snacks
Snack Baked Kale Cheddar Chips 79.6 5g 5g 3.76g
Snack Baked Parmesan Olive Balls 109.12 3.7g 10.1g 1.77g
Snack Almond and Blueberry Fat Bombs 272.43 0.14g 31.02g 0.67g
Snack Crispy Zucchini Sticks with Parmesan Cheese 81.3 6.72g 4.1g 3.9g
Snack Fried Green Beans Wrapped in Bacon 237.2 2.76g 23.7g 3.6g

Ready To Start Your Keto Diet?

If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone! There is a little-known diet system called The 28-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.

Women who have followed The 28-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeks—the methods in The 28-Day Keto Challenge are all backed by science.

Check out this video on The 28-Day Keto Challenge now to learn more about how to follow the diet—and lose weight and improve your life in 28 days.

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