Keto Diet Meal Plan

Do you want to follow a keto diet meal plan? If yes, You’ve come to the right place. The keto diet has become the most popular way for weight loss and overall health. According to research, the keto diet focus on adopting this low-carb, high-fat diet which helps in fat loss and improves certain conditions such as cholesterol level, blood pressure, type 2 diabetes, and much more. Here we will discuss the weekly keto diet meal plan with the food you should eat and foods you need to avoid while following a keto diet.

What is Keto Diet?

A keto diet consumes approximately 50 g of total carbs or contributes about 30 g of net carbs (total carbs minus fiber) per day. Fiber is present in plants, and it’s an important part of a keto diet. Also, fiber helps in protecting gut bacteria while improving digestive function and helps in weight loss.

In the keto diet, most of the calories included are from fats and some from proteins. Also, a 2012 review of almost 23 studies describe that the keto diet (a low carbohydrate diet) helps in lowering the risk factors for heart disease, triglycerides, high blood pressure, and low-density cholesterol.

Keto Diet Meal Plan

Keto Diet Meal Plan

The goal of a keto diet is to provide a nutrition plan high in fats and low in carbs which are effective for achieving a ketosis state. Ketosis is a state when your metabolism starts burning fat for fuel instead of carbs.

Additionally, consuming a well-constructed keto diet that focuses on low carbs intake, is high in healthy fats, and is moderate in proteins is usually considered safe and even effective.

  • 60–70% fat: Keto diets replace the carbs calories by increasing the percentage of fat calories.
  • 20–30% protein: Also, the keto diet requires an adequate amount of protein intake, which helps make new glucose for the cells and organs in your body which are not able to use ketones as fuel. Remember, eating less protein can lead to a loss in muscle mass. And intake of high protein can suppress ketosis.
  • 5–10% carbs: On a standard keto diet, you need to limit your net carb intake from 20g to 40 grams regularly.

Foods to Eat

In the keto diet, you need to avoid high-carb foods. Like the AIP diet, here’s the list of foods you can eat and avoid for your good health.

Meat and poultry

  • Chicken
  • Grass-fed beef
  • Organ meats
  • Pork
  • Turkey
  • Venison

Dairy

  • Butter
  • Cream
  • Full-fat cheeses, including Cheddar, goat cheese, and mozzarella
  • Full-fat yogurt

Fish

  • Herring
  • Mackerel
  • Wild salmon

Eggs

  • Whole eggs (pastured and organic when possible)

Nuts and seeds

  • Macadamia nuts
  • Pecans
  • Almonds
  • Chia seeds
  • Flaxseeds
  • Peanuts
  • Pumpkin seeds
  • Walnuts
  • Unsweetened nut butter

Oils and fats

  • Avocado
  • Coconut products
  • Fruit and nut oils- coconut, olive, and sesame
  • Olives

Vegetables

  • Asparagus
  • Broccoli
  • Cauliflower
  • Onions
  • Celery
  • Eggplant
  • Leafy greens
  • Mushrooms
  • Tomatoes
  • Peppers
  • other nonstarchy vegetables

Condiments

  • Herbs and spices
  • Lemon juice
  • Mayonnaise with no added sugar
  • Salt and pepper
  • Vinegar
  • Salad dressings with no added sugar

Beverages

  • Almond or flax milk
  • Bone broth
  • Unsweetened teas and coffees
  • Water (still or sparkling)

Foods to Avoid

Meat and poultry

  • Breaded meats
  • Processed meats

Dairy

  • Ice-cream
  • Milk
  • Nonfat yogurt
  • Sweetened yogurt

Fish

  • Breaded fish

Nuts and Seeds

  • Chocolate-covered nuts
  • Sweetened nut butter
  • Cashews

Oils and fats

  • Margarine
  • Shortening
  • Vegetable oils, including canola and corn oil

Vegetables

  • Butternut squash
  • Corn
  • Potatoes
  • Sweet potatoes
  • Pumpkin
  • other starchy vegetables

Fruits

  • Banana
  • Citrus fruits
  • Dried fruits
  • Grapes
  • Pineapple
  • Beans and legumes
  • All beans
  • Chickpeas
  • Lentils

Condiments

  • 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

Beverage

  • Beer
  • Fruit juice
  • Soda
  • Sports drinks
  • Sugary alcoholic drinks
  • Sweetened tea

Others

  • Artificial sweeteners
  • Candy
  • Coconut sugar
  • Fast food
  • Processed foods
  • Sugar

Weekly Ketogenic Meal Plan

Monday

  • Breakfast: 2 fried eggs with butter and served with sauteed greens
  •  Lunch: Bunless grass-fed burger with cheese topping, mushrooms, and avocado.
  • Dinner: Pork chops sauteed in coconut oil with green beans.

Tuesday

  • Breakfast: Mushroom omelet.
  • Lunch: Tuna salad with celery.
  • Dinner: Sauteed broccoli and roast chicken with cream sauce.

Wednesday

  • Breakfast: Eggs and bell pepper stuffed with cheese.
  • Lunch: Arugula salad
  • Dinner: Spinach sauteed in coconut oil with grilled salmon.

Thursday

  • Breakfast: For breakfast, Full-fat yogurt is topped with Keto granola is the best keto diet.
  • Lunch: A bowl of cauliflower rice, cheese, herbs, avocado, and salsa
  • Dinner: Bison steak by adding cheesy broccoli.

Friday

  • Breakfast: Avocado egg boats (baked).
  • Lunch: Caesar salad with chicken.
  • Dinner: Pork chops with vegetables.

Saturday

  • Breakfast: Cauliflower toast with cheese and avocado toppings.
  • Lunch: Bunless salmon burgers topped with pesto.
  • Dinner: Meatballs with zucchini noodles and cheese.

Sunday

  • Breakfast: Get coconut milk chia pudding with coconut and walnuts topping.
  • Lunch: Eat cobb salad with hard-boiled eggs, cheese, turkey, and avocado.
  • Dinner: You can eat Coconut chicken curry.

Which Beverages Can I Drink During Keto Diet?

In a ketogenic diet, you need to avoid high-carb drinks. Because sugary beverages are linked to various health issues such as obesity and diabetes. And, Keto-friendly beverage choices include:-

  • Water
  • Sparkling water- It’s an excellent soda replacement.
  • Unsweetened coffee
  • Unsweetened green tea

You can try different keto-friendly flavor combinations. However, occasionally you can enjoy a low-carb drink like vodka or tequila mixed with soda water is perfectly fine on occasion.

Can I eat Snacks During Ketogenic Diet?

Yes! Of course, snacking between meals moderate hunger and helps you to follow a ketogenic diet. Also, keto-friendly snacks are high in fat, low in carbs, and usually moderate in protein. And snacks options to add to your keto diet meal plan are:-

  • Almonds and cheddar cheese
  • Hard-boiled eggs
  • Coconut chips
  • Kale chips
  • Olives and sliced salami
  • Jerky
  • Cheese roll-ups
  • Parmesan crisps
  • Macadamia nuts and much more

Is Keto Diet Right for Me?

Mostly, the Keto diet is found to be safe for people not suffering from any major disease. Below is a list of people who can avoid the keto diet.

  • If you suffer from liver problems, kidney health issues, heart disease, low blood sugar, or diabetes.
  • Also, if you are pregnant and or breastfeeding
  • Older adults: Because cutting protein to get into ketosis can lose muscle growth.

Conclusion

Overall, the Keto diet is best for people who want to lose weight and suffer from diabetes and metabolic health. Also, it requires enough change in lifestyles and preferences. However, you may not need a dietary supplement if you follow the keto diet meal plan regularly. And, it would be best if you spoke with your doctor to decide the keto eating plan is right for you.

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