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Keto Meal Plan: Lose Your Weight Our 7 Days Plan


One of the most popular diet fads, the ketogenic diet is your way to lose weight fast. The low carb high fat keto diet is truly amazing for fat weight loss. The diet, however, comes in many forms meaning it has many variations each intended for different purposes. The standard ketogenic diet aka SKD is one of the forms that concern you if fast fat loss is what you are here for. The low carb diet changes your metabolic pathway by inducing ketosis. It is this process of ketosis that brings about weight loss after a certain period of time. The prime source of fuel to carry out all the metabolic processes while you are in a ketogenic state is fats. Yes, you read it right. But it is rather the healthy fats that do all the work. By cutting drastically on carbs while increasing the intake of fats, your body strives to achieve the desired results with this healthy eating plan. 

In this article, we have planned a seven-day keto meal plan for you to kick start your ketogenic lifestyle. Whether you are a beginner or someone who is already following the keto diet, you should take on this week-long weight loss keto challenge to see a considerable change in your weight. You will certainly observe changes by the end of this 7-day keto diet weight loss challenge. The drop in weight, however, varies from person to person. All you need to do is be consistent with it and enjoy your week-long challenge while you are at it. Before we dive into it, let’s first take a thorough look at keto foods to help you know what foods are keto-friendly and what is not. 

Keto Foods

The keto diet as you all know is about foods that are low in carbs and contain high-fat content. You must know what you can consume, and what you can’t before you adopt a ketogenic lifestyle. It is so important to know what food items fit into the keto diet plan as it helps you in incorporating more and more healthy fats into your diet. In the table given below we have sorted out the food items that are healthy to consume, and foods that you should stay far away from while following the low carb keto diet. 

Food Items No restriction On and OffBig Fat No
Protein (in moderation)Grass-fed beefFish, especially fatty fish, such as salmonDark meat keto chickenBaconLow-fat proteins, such as breast, skinless chicken, and shrimp.(These are great options that you can eat plain but to add a hint of spiciness you can top these with your favorite keto sauce)Cold cuts with added sugar (read the label)Meat that has been marinated in sugary saucesFish (with low-fat content) or chicken nuggets
Fat and oilAvocado oilOlive oilCoconut oilButterHeavy creamSunflower oilSafflower oilCorn oilMargarineArtificial trans fats
Veggies and Fruits Low carb vegetables, such asAvocadoLeafy greens, such as arugula, spinachCeleryAsparagusLeeksSpaghetti squashEggplant( be heedful of your daily carb intake while consuming them)PotatoesCornRaisins
Seeds and Nuts WalnutsAlmondsFlaxseedChia seedsUnsweetened nut butter (peanut butter or almond butter)CashewsPistachiosTrail mixes with dried fruitSweetened nut or seed butterChocolate-covered nuts
Dairy ProductsCheddar cheeseBlue cheeseFeta cheeseFull-fat cottage cheeseFull-fat plain Greek yogurtFull-fat ricotta cheeseMilkSweetened nonfat yogurtIce cream
Sauces and CondimentsGuacamoleLemon butter sauceMayonnaise (with no added sugar)Raw garlicTomato sauce (ensure that there is no sugar added)Balsamic vinegarBarbecue sauceKetchupHoney mustard
Sweeteners Say no to sweeteners but if you still have to, use them in moderation. SteviaErythritolXylitolWhite and brown sugarsAgaveHoneyMaple syrup
Spices and HerbsSalt (salt foods to taste)PepperThyme, paprika, oregano, and cayenneGround gingerGarlic powderOnion powderGenerally, all spices can be used but if you are sung them in large amounts, it is recommended to count carbs. 
Drinks WaterAlmond milkBone brothPlain teaBlack coffee (be watchful of the caffeine consumption)Unsweetened carbonated water (avoid if bubbles make you bloated)Diet sodaZero-calorie drinksSodaFruit juiceLemonade

7-day Keto Meal Plan

Day 1 Keto Meal Plan:

Day 1 Keto Meal Plan
Meal of the dayRecipe name Ingredients Instructions 
Breakfast Low carb blueberry smoothie Chilled waterIce cubesAlmond milk Frozen blueberries Vanilla extract The recipe for this delicious keto berry smoothie is very simple. All you need to do is add all of them in a blender. Blend all the ingredients together till you have your perfect keto smoothie ready
Lunch Creamy mushroom chicken OnionsMushroomsButterChicken thigh fillet Salt and pepper Coconut creams’Seasonings Slice up onions and mushrooms Heat up a frying pan and add a tablespoon of butter to it Cook the onions and mushrooms in the butter until they become smooth Bash out the chick thigh fillet so that it is leveled. Sprinkle some spices over itPut it in the frying pan with butter in it. Add coconut creams and all the seasonings you like. Cook it until it becomes and soft and tenderDish it out and enjoy the delicious keto lunch 
Dinner Blackened salmon with avocado salsaLow carb salmonCoconut oilCajun seasoning CorianderAvocado Red onionsLemon juicePut some oil in the pan with cajun seasoning and start cooking your low carb salmon While the salmon cooks, chop all the ingredients for salsaPour all the chopped ingredients into a large bowl and add some lime juice to it. Mash them all togetherTake out the salmon in a plate and complement it with mouthwatering keto salsa and enjoy this simple keto salmon recipe 

Day 2 Keto Meal Plan:

Day 2 Keto Meal Plan
Meal of the dayRecipe name Ingredients Instructions 
Breakfast Keto diet bacon spinach frittata Low carb bacon OnionsRed tomato Eggs Almond milk Olive oilSpinach keto friendly Add best keto bacon and onions into the pan (use a pan that can go in the oven like, cast-iron skillet). Bacon first Now add red tomato In a separate bowl add almond milk, eggs, and olive oil. Whisk them all together. Add spinach to the pan and let it wilt then pour the egg mixture over it and transfer the pan into the ovenBake it for about 8 minutes at 180 degrees Celsius (355 degrees Fahrenheit) and voile you have your breakfast ready in no time
Lunch Leftover salmon keto meal
Dinner Savory stir-fry keto shrimp dinner ShrimpsCauliflower Ginger GarlicSeasonings Roast some cauliflower with your favorite  seasonings Add butter to a frying pan and grate some ginger and garlic into it and saute themPut the pre-cooked low carb shrimp into the pan and stir-fry until tender and juicy Plate it out and serve with roasted cauliflower. 

Day 3 Keto Meal Plan:

Day 3 Keto Meal Plan
Meal of the dayRecipe name Ingredients Instructions 
Breakfast Intermittent fast 
Lunch Leftover keto shrimp dinner 
Dinner Chilli lime keto steak dinner Rump steak LimeChili flakes  Garlic Olive oil Ground cinnamon Black pepper Squeeze a lemon into a bowl and add some crushed garlic to it along with olive oil, ground cinnamon, chili flakes, and black pepper to prepare a marinade for the steakBash out your rump steak so that marinade penetrates into it evenly and to cook it evenly on all sides Transfer it to to the bowl of marinade mixture and let it sit in the fridge for 30 minutes (better if refrigerated overnight)When it’s time to cook, put it in preheated pa and cook for about two minutes on each side

Day 4 Keto Meal Plan:

Day 4 Keto Meal Plan
Meal of the dayRecipe name Ingredients Instructions 
Breakfast Butter eggs with low carb salmon Eggs Butter Salt and pepper to taste Herbs and spices Avocado Salmon Boil two eggs Get rid of the sells and mash the boiled eggs with a tablespoon of butter in a bowlAdd salt and pepper to taste with a few herbs and spices that you likeScoop it out and serve with half avocado and smoked salmon and voila you have a fantastic breakfast ready 
Lunch Leftover steak keto dinner 
Dinner Keto diet bacon-wrapped stuffed zucchini Zucchini Sour creamsArtichoke hearts Mozzarella cheese Galic Herbs and spices 
Scoop out the seeds from two or three zucchinis In a separate bowl, add some sour cream, marinated artichoke hearts, a little bit of mozzarella cheese, crushed garlic, and your favorite herbs and spices. Mix them all well Fill all the zucchinis with this delicious stuffing mixture and wrap them all in bacon and set them all in a baking tray Place the tray in the oven and bake for 30 minutes at 180 degrees celsius 

Day 5 Keto Meal Plan:

Day 5 Keto Meal Plan
Meal of the dayRecipe name Ingredients Instructions 
Breakfast Blueberry keto smoothie
Lunch Leftover keto stuffed zucchini 
Dinner Buttered low carb fried fish with asparagus Keto fatty fish SeasoningsItalian herbsSalt and pepperground cumin Butter Fresh limeKeto roasted asparagus Season the keto-friendly fatty fish with all the seasonings and salt and pepper to tastePut a pan on the stove with butter in it. Heat the pan and then put the seasoned fish into itCook the fish for about 4 to 5 minutes on each side and then take it out on the plateSqueeze fresh lemon juice over it and make sure it penetrates well into the fibers of the fish to enhance the tasteServe the low carb fried fish with keto roasted asparagus on the side 

Day 6 Keto Meal Plan:

Day 6 Keto Meal Plan
Meal of the dayRecipe name Ingredients Instructions 
Breakfast Keto diet bacon spinach frittata 
Lunch Leftover keto fried fish 
Dinner Keto cheese tacos stuffed avocado AvocadosTaco mince Paprika powder ground cumin Garlic powder Cheese Put the taco mince into the pan and add all the specimens over itPut some paprika, ground cumin, garlic powder, and salt and pepper and cook until tender and juicy Take avocados and stuff them with the taco mince and it is ready to go in your stomach To further enhance the taste of it serve it some cheese on top

Day 7 Keto Meal Plan:

Day 7 Keto Meal Plan
Meal of the dayRecipe name Ingredients Instructions 
Breakfast Buttered eggs with salmon 
Lunch Leftover keto cheese tacos
Dinner Keto curried tuna saladTin tuna Homemade mayonnaise Curry powder Italian herbs Fresh green spinach Sesame seed oil Salt and pepper In a bowl add tin-packed tuna, homemade mayonnaise, curry powder along with Italian seasonings. Give all the ingredients a good mix Scoop it out on a plate and pour some sesame seed oil over it and sprinkle salt and pepper to tasteSavor with a whole bunch of fresh green spinach 

Kick It Off And Keep Weight Off!

With a weekly keto meal plan, you are now more than ready to kick off the keto lifestyle to lose weight. Take up this challenge to initiate your fat loss journey in a convenient way. The keto meal that we have laid out for you consists of simple, and easy recipes. The recipes are not only delicious but also filling, keeping you full until your next meal. Give it a go and experience a considerable drop in your weight. Keep the weight off by continuing the diet for a longer period. For instant and tremendous results, pair your keto meal plan with a workout routine.

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