The ketogenic diet offers a lot of health benefits. It is a low-carb, high-fat diet that can help you to lose weight and also improve health. In this article, we will show you 7-day Ketogenic diet meal plan.
This is a detailed meal plan for the ketogenic, a high-fat, low-carbohydrate diet. Its benefits, how to get started and a sample ketogenic diet meal plan and menu for one week.
So, this is the Ketogenic diet meal plan for 7 days:
Day 1
Breakfast:
Chocolate protein shake
muffin, toasted
1 tablespoon butterLunch:
Baked chicken leg and thigh
1 cup cooked broccoli
tablespoon butter
diet sodaDinner:
Large pork chop, sauteed in butter
2 cups lettuce salad with cucumbers, tomatoes and also green onions
hot tea with lemon and sugar substituteSnack Suggestions:
2 ounces hard cheese
2 hard-boiled eggs
leftover of chicken from lunch
Day 2
Breakfast:
3 scrambled eggs
4 slices of bacon
1 muffin, toasted
tablespoon butter
1 cup warm chicken brothLunch:
2-cup chef salad with ham, bacon crumbles, hard-boiled eggs, chicken and also 2-ounces cheese
2 tablespoons homemade dressing
10 or more olives
diet sodaDinner:
8-ounce cheeseburger on two oopsie rolls,mustard or mayonnaise
lettuce and tomato for the burger
half avocado made into guacamole served with pork rindsSnack:
can of tuna (with 2 tablespoons mayonnaise)
2 eggs
2 slices ham luncheon meat spread with 1-ounce cream cheese each and rolled up
Day 3
Breakfast:
ham and cheese omelet (2-ounces cheese) with the rest of the avocado
1 muffin, toasted
tablespoon butter
hot tea with lemonLunch:
hot wings with dressing
2 deviled eggs
1 cup basic coleslaw
10 or more olives
diet sodaDinner:
8 ounces of steak
2 cups lettuce salad with cucumbers, tomatoes, bacon crumbles and also 2-ounces cheese
2 tablespoons homemade dressing
1 cup warm beef broth with scrambled egg and garnished with chivesSnack Suggestions:
1 ounce ofpork rinds with 1/2 cup homemade salsa
tuna can with 2 tablespoons mayonnaise
hot wings (leftovers from lunch) or baked chicken
Day 4
Breakfast:
Chocolate Protein ShakeLunch:
cheese and ham sandwich made with two oopsie rolls
mustard or mayonnaise
tomato and lettuce for the sandwich
diet sodaDinner:
6 ounces fish, baked with butter, spices and also herbs
2-cup lettuce salad with cucumbers, tomatoes and also radishes
2 tablespoons homemade dressing
1 cup cooked cauliflower and broccoli, mixed
hot tea with lemon
Snack Suggestions:
2 boiled eggs
warm chicken broth with scrambled egg and also chives
diet gelatin with whipped cream
Day 5
Breakfast:
chicken and vegetable soup
1 muffin, toasted
tablespoon butterLunch:
Chicken or tuna salad with bacon crumbles, chopped celery, green onions and also spices
served in two oopsie rolls
1-ounce pork rinds with half cup homemade salsa
diet sodaDinner:
6 ounces of sliced pork roast
2-cups lettuce salad with cucumbers, tomatoes, green onions and also radishes
2 tablespoons homemade dressing
hot tea with lemonSnack Suggestions:
2 cheese sticks
2 boiled eggs
diet gelatin topped with whipped cream
Day 6
Breakfast:
Chocolate protein shakeLunch:
2-cup chef salad with tuna, boiled eggs, cheese, bacon crumbles, and also half avocado
2-3 tablespoons homemade dressing
10 or more olives
diet sodaDinner:
Meatballs made with crushed pork rinds and simmered in Alfredo sauce,serve over 1 cup french-style green beans with mushrooms
2 deviled eggsSnack Suggestions:
1-ounce pork rinds with cream cheese dip (bacon, green onions and also jalapeno)
1 or 2 leftover slices of pork roast
chicken broth with scrambled egg and also chives
Day 7
Breakfast:
2 scrambled eggs
3 slices of bacon
1 muffin, toasted
tablespoon butter
hot tea with lemonLunch:
baked chicken leg and thigh
1 cup cold vegetable salad, made with cooked vegetables and also sugar-free dressing
diet sodaDinner:
8 ounces fish spread with mayo, rolled in crushed pork rinds and Parmesan cheese, and then baked
1 cup coleslaw
small raw vegetable tray with a ranch-style dressingSnacks:
chicken vegetable soup
2 cheese sticks
2 slices ham, luncheon meat spread with 1-ounce cream cheese each, rolled up
This ketogenic diet meal plan is for the first week. Atkins Induction is a full 2-week phase, so you can repeat this ketogenic diet meal plan for the next week or you can also create your own, but using the same principles.
Source : https://ladiesnutrition.com/2016/11/05/ketogenic-diet-meal-plan/
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