Lose Your Weight With Our 7-Days Keto Meal 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 Off	Big Fat No
Protein (in moderation)	Grass-fed beefFish, especially fatty fish, such as salmonDark meat keto chicken	BaconLow-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 oil	Avocado oilOlive oilCoconut oilButterHeavy cream	Sunflower oilSafflower oilCorn oil	MargarineArtificial trans fats
Veggies and Fruits	Low carb vegetables, such asAvocadoLeafy greens, such as arugula, spinachCeleryAsparagus	LeeksSpaghetti squashEggplant( be heedful of your daily carb intake while consuming them)	PotatoesCornRaisins
Seeds and Nuts	WalnutsAlmondsFlaxseedChia seeds	Unsweetened nut butter (peanut butter or almond butter)CashewsPistachios	Trail mixes with dried fruitSweetened nut or seed butterChocolate-covered nuts
Dairy Products	Cheddar cheeseBlue cheeseFeta cheese	Full-fat cottage cheeseFull-fat plain Greek yogurtFull-fat ricotta cheese	MilkSweetened nonfat yogurtIce cream
Sauces and Condiments	GuacamoleLemon butter sauceMayonnaise (with no added sugar)	Raw garlicTomato sauce (ensure that there is no sugar added)Balsamic vinegar	Barbecue sauceKetchupHoney mustard
Sweeteners	Say no to sweeteners but if you still have to, use them in moderation.	SteviaErythritolXylitol	White and brown sugarsAgaveHoneyMaple syrup
Spices and Herbs	Salt (salt foods to taste)PepperThyme, paprika, oregano, and cayenne	Ground gingerGarlic powderOnion powder	Generally, all spices can be used but if you are sung them in large amounts, it is recommended to count carbs.
Drinks	WaterAlmond milkBone brothPlain tea	Black coffee (be watchful of the caffeine consumption)Unsweetened carbonated water (avoid if bubbles make you bloated)Diet sodaZero-calorie drinks	SodaFruit juiceLemonade

7-day Keto Meal Plan

Day 1 Keto Meal Plan:

Meal of the day	Recipe 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 salsa	Low carb salmonCoconut oilCajun seasoning CorianderAvocado Red onionsLemon juice	Put 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:

Meal of the day	Recipe 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:

Meal of the day	Recipe 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:

Meal of the day	Recipe 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:

Meal of the day	Recipe 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:

Meal of the day	Recipe 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:

Meal of the day	Recipe name	Ingredients	Instructions
Breakfast	Buttered eggs with salmon
Lunch	Leftover keto cheese tacos
Dinner	Keto curried tuna salad	Tin 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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