Keto Diet Meal Plan: 7-Day Menu for a Low-Carb Lifestyle

The keto diet has gained popularity due to its scientifically proven benefits for weight loss and improving overall health. However, some may experience difficulty choosing suitable food options without a proper keto diet meal plan.

This article will focus on making the keto diet simple, from what to eat and avoid to providing a complete 7-day meal plan, benefits, and drawbacks.

Key Takeaways:

• Keto is a high-fat, low-carb, and medium-protein diet.
• You focus on fatty fish, meat, and dairy, healthy fats like olive oil, and low-carb vegetables.
• The sample keto diet meal plan helps you to reach and maintain ketosis and lose weight.

Table of Contents:

• Keto Diet Plan Basics
• Keto Diet Meal Plan
• 7-Day Sample Keto Menu
• Ketogenic Snack Options
• Simple Keto Diet Shopping List
• Keto Diet Benefits
• Drawbacks and Risks
• The Bottom Line
• Frequently Asked Questions

Keto Diet Plan Basics

The keto diet is a high-fat, very low-carbohydrate eating plan designed to shift your body into ketosis.

The body becomes proficient at burning fat for energy in this metabolic state¹ rather than relying on carbohydrates. Ketosis is characterized by elevated ketone levels in the blood, which are produced from the breakdown of fats in the liver.

Key Principles of the Keto Diet:

• High Fat Intake: Approximately 70-75% of your daily calories should come from healthy fats.
• Moderate Protein Intake: About 15-20% of your daily calories should be derived from protein sources.
• Low Carbohydrate Intake: Restrict carbohydrates to 5-10% of daily caloric intake, typically around 20-50 grams daily.

Keto Diet Meal Plan

If you plan on getting into the keto diet, you need to understand that some food options offer ketosis benefits, and some prevent it from occurring. This section will guide you on what to include in your meal plan and what to avoid.

Keto-Friendly Foods

To maintain ketosis, focusing on foods that are low in carbohydrates but rich in healthy fats and moderate in protein is essential. Here’s a more detailed list of keto-friendly foods:

Proteins:

• Fatty fish and Seafood: Rich in omega-3 fatty acids and protein. Wild-caught is a better option than farmed.
• Meat and Poultry: Focus on fatty cuts for better nutrition. Pork belly, chicken thighs, and ground beef are good options. Do not buy marinated meat products to avoid refined sugar and refined seed oils.
• Eggs: The best protein source for those on a budget. Excellent source of complete protein and packed with vitamins.
• Low-carb nuts and Seeds: Pilis, pecans, Brazil nuts, macadamia, walnuts, hazelnuts, and almonds are all good options.
• Cheese: A good source of protein and fat. The rule of thumb for a ketogenic diet is always to prefer full-fat dairy products.

Healthy Fats:

• Avocado and avocado oil: Packed with monounsaturated fats and fiber.
• Extra-Virgin Olive Oil: Rich in heart-healthy monounsaturated fats.
• Extra-Virgin Coconut Oil: A source of medium-chain triglycerides (MCTs).
• Clarified Butter: Choose grass-fed butter for added nutrients.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
• Beef Tallow and lard

Low-Carb Vegetables:

• Leafy Greens: Chard, pak choi, lettuce, Chinese cabbage, spinach, asparagus, watercress, arugula, cauliflower, savoy cabbage, kale, broccoli.
• Low-carb veggies: Mushrooms, algae, radish, celery, artichokes, spring onions, shallots, onion.

Foods to Avoid

To achieve and maintain ketosis, it’s crucial to steer clear of high-carb foods. Here’s a more detailed breakdown of foods to avoid:

• Grains: Including wheat flour, pose a threat to ketosis due to their high carbohydrate content. Grains also contain gluten and lectin.
• Starchy vegetables: Elevate blood sugar and insulin levels, hindering the breakdown of stored fat.
• Legumes: Are high in carbs and have weak protein bioavailability.
• Sweets: Sweet treats and desserts loaded with sugar are unsuitable for keto, as are fruits due to their high sugar content.
• Fruit juices: While natural fruit fiber helps mitigate blood sugar spikes, smoothies and juices lacking protective fiber are not recommended.
• Refined seed oils: Soybean, corn, sunflower, canola, and peanut oil are among the world’s unhealthiest foods.
• Sweeteners: While most artificial and natural sweeteners are non-nutritive, they can promote insulin secretion and harm gut health

Keto-Friendly Beverages

Yes, you can still enjoy casual beverages even when doing the keto diet. Here’s an overview of what to drink:

• Alcohol in Moderation: Enjoy dry low-carb wines or clear spirits in moderation, steering clear of high-sugar cocktails and mixed beverages.
• Mixing Strategies: Opt for sparkling water as a mixer instead of juices or syrups when enjoying alcoholic drinks on keto.
• Avoid Sugary Mixers: Steer clear of long drinks filled with sugar, and be cautious with diet sodas, as non-nutritive sweeteners may stimulate hunger and weight gain.
• Safe Choices for Keto:
  • Mineral water
  • Soda
  • Water with lemon or lime
  • Water with orange or cucumber slices
  • Green tea
  • Black tea
  • Oolong tea
  • White tea
  • Herbal tea (checking for added sugars)
  • Unsweetened almond milk
  • Unsweetened coconut milk
  • Bone broth
  • Diluted apple cider vinegar
  • Black coffee
  • Bulletproof coffee
  • Coffee with whipped cream
  • Low-carb wines
  • Clear spirits

7-Day Sample Keto Menu

In this section, you will find an easy-to-follow keto diet meal plan to get you started today.

Snacking is allowed even when doing keto. You will find keto-friendly snack options in the next section.

Day	Breakfast	Lunch	Dinner
Monday	Scrambled eggs cooked in butter with spinach and feta cheese, bulletproof coffee (coffee blended with MCT oil and unsalted butter)	Cobb salad with grilled chicken, avocado, bacon, and blue cheese dressing	Grilled salmon with lemon butter sauce, roasted broccoli with olive oil and garlic
Tuesday	Keto-friendly chia seed pudding made with unsweetened almond milk, topped with raspberries	Caesar salad with romaine lettuce, grilled chicken, Parmesan cheese, and Caesar dressing	Zucchini noodles (zoodles) with creamy Alfredo sauce and grilled shrimp
Wednesday	Greek yogurt (unsweetened) with a handful of mixed berries and a sprinkle of chia seeds	Egg salad lettuce wraps with mayonnaise and mustard	Beef stir-fry with broccoli, bell peppers, and snap peas cooked in coconut oil
Thursday	Keto-friendly smoothie with unsweetened almond milk, spinach, avocado, and protein powder	Caprese salad with cherry tomatoes, fresh mozzarella, basil, and balsamic vinaigrette	Grilled chicken thighs with rosemary and garlic, and cauliflower mash with butter
Friday	Omelette with mushrooms, cheese, and diced tomatoes	Shrimp and avocado salad with lime vinaigrette	Pork chops with Dijon mustard cream sauce, asparagus spears roasted with olive oil
Saturday	Keto pancakes and egg omelet	Tuna salad stuffed in bell peppers	Lamb chops marinated in herbs and grilled cabbage steaks baked in olive oil
Sunday	Keto-friendly egg muffins with spinach, cheese, and sausage	Avocado and bacon salad with ranch dressing	Baked cod with lemon and herbs and roasted Brussels sprouts with bacon

Visit our post for a 5-day weight loss plan especially curated for menopausal women.

Ketogenic Snack Options

Finding keto-friendly snack options is difficult since most snacks contain refined sugar and carbs. Here are our recommended snacks that you can have along with their nutritional content:

• Hard-boiled eggs: Fat – 10.6g, Protein – 12.6g, Net Carbs – 1.1g.
• Macadamia Nuts: Fat – 75.8g, Protein – 7.9g, Net Carbs – 5.6g.
• Celery Stalks: Fat – 0g, Protein – 0.1g, Net Carbs – 0.3g.
• Walnuts: Fat – 65.2g, Protein – 15.2g, Net Carbs – 7g.
• Avocados: Fat – 14.7g, Protein – 2.0g, Net Carbs – 1.8g.
• Olives: Fat – 15.3g, Protein – 1.0g, Net Carbs – 0.5g.
• Raspberries: Fat – 0.7g, Protein – 1.2g, Net Carbs – 4.4g.
• Crispy Bacon: Fat – 39.7g, Protein – 12.6g, Net Carbs – 1.3g.
• Keto Cheese Chips: Fat – 33.1g, Protein – 24.9g, Net Carbs – 1.3g.
• Beef Meatballs: Fat – 12.7g, Protein – 19.4g, Net Carbs – 0g.
• Keto Fries: Fat – 11.0g, Protein – 2.0g, Net Carbs – 2.5g.
• Lettuce Wraps: Fat – 50.4g, Protein – 8.8g, Net Carbs – 0.1g.
• Cold-Cut Meat and Cheese Roll-Ups: Fat – 10g, Protein – 15g, Net Carbs – 0g.
• Veggie Sticks: Fat – 0.1g, Protein – 0.6g, Net Carbs – 2.5g.
• Sardines: Fat – 11.5g, Protein – 24.6g, Net Carbs – 0g.
• Pickles: Fat – 0.2g, Protein – 0.3g, Net Carbs – 1.1g.

Simple Keto Diet Shopping List

When starting your keto diet journey, choosing what to buy first could be challenging, but we are here to help. Below is a list of things that are easily accessible and affordable to jumpstart your keto meal plans:

• Proteins:
  • Chicken (Thighs, Breasts)
  • Beef (Ground, Steak, Roast)
  • Pork (Chops, Tenderloin)
  • Fish (Salmon, Tuna, Cod)
  • Eggs
  • Turkey (Ground, Breast)
• Dairy:
  • Cheese (Cheddar, Mozzarella, Cream Cheese)
  • Heavy Cream
  • Butter
  • Greek Yogurt (Full Fat, Unsweetened)
  • Cottage Cheese
• Vegetables:
  • Leafy Greens (Spinach, Kale, Swiss Chard)
  • Broccoli
  • Cauliflower
  • Zucchini
  • Avocado
  • Bell Peppers
• Fats and Oils:
  • Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Nuts and Seeds (Almonds, Chia Seeds, Flaxseeds)
• Condiments and Sauces:
  • Mayonnaise (Check for sugar content)
  • Mustard
  • Soy Sauce (Check for low-carb versions)
  • Hot Sauce
• Beverages:
  • Water
  • Coffee
  • Tea
• Snacks:
  • Low-carb nuts
  • String Cheese

Keto Diet Benefits

• Weight Loss: The ketogenic diet induces a state of ketosis, where the body uses stored fat for energy instead of carbohydrates. This can lead to significant weight loss.²
• Blood Sugar Control: The keto diet may improve insulin sensitivity, helping to regulate blood sugar levels.³
• Type 2 Diabetes: Some research suggests benefits for individuals with type 2 diabetes in managing blood glucose.⁴
• Appetite Suppression: High-fat and protein-rich foods on the keto diet can induce a feeling of fullness,⁵ reducing overall calorie intake.
• Increased HDL Cholesterol: Some studies indicate that the keto diet can increase high-density lipoprotein (HDL) cholesterol,⁶ often considered “good” cholesterol.
• Enhanced Cognition: Ketones are a stable energy source for the brain, potentially leading to improved mental focus and clarity.⁷
• Reduced Inflammation: Some proponents argue that the keto diet may reduce inflammation,⁸ which also increases its neuroprotective effects.
• Epilepsy Treatment: The ketogenic diet has a long history of being used as a therapeutic approach for epilepsy,⁹ especially in children.
• Potential Cancer Benefits: Some studies suggest that the keto diet might have anti-cancer effects,¹⁰ though more research is required.

Drawbacks and Risks

• Keto Flu: When starting the diet, individuals may experience symptoms like headaches, fatigue, and irritability, known as the keto flu,¹¹ as the body adjusts to ketosis.
• Muscle cramps: The body’s active release of salts can sometimes result in electrolyte imbalance, causing muscle crampings.
• Digestive Issues: The keto diet can lead to constipation or digestive discomfort¹² for some individuals when starting for the first time.
• Kidney Stones: Some individuals may be prone to kidney stones¹³ due to increased calcium excretion in the urine.
• Potential for Eating Disorders: The strict nature of the keto diet may contribute to unhealthy eating patterns and the development of eating disorders in susceptible individuals.

The Bottom Line

The keto diet offers a powerful tool for weight loss and potential health benefits. However, its success relies on proper adherence and understanding of potential drawbacks. Before starting, please consult a healthcare professional to ensure it aligns with your health goals.

Frequently Asked Questions

References

¹Paoli, A., Bosco, G., Camporesi, E. M., & Mangar, D. (2015). Ketosis, ketogenic diet and food intake control: A complex relationship. Frontiers in Psychology, 6. https://doi.org/10.3389/fpsyg.2015.00027

²Ting, R., Dugré, N., Allan, G. M., & Lindblad, A. J. (2018). Ketogenic diet for weight loss. Canadian Family Physician, 64(12), 906. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371871/

³Batch, J. T., Lamsal, S. P., Adkins, M., Sultan, S., & Ramirez, M. N. (2020). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus, 12(8). https://doi.org/10.7759/cureus.9639

⁴Alarim, R. A., Alasmre, F. A., Alotaibi, H. A., Alshehri, M. A., & Hussain, S. A. (2020). Effects of the Ketogenic Diet on Glycemic Control in Diabetic Patients: Meta-Analysis of Clinical Trials. Cureus, 12(10). https://doi.org/10.7759/cureus.10796

⁵Roekenes, J., & Martins, C. (2021). Ketogenic diets and appetite regulation. Current opinion in clinical nutrition and metabolic care, 24(4), 359–363. https://doi.org/10.1097/MCO.0000000000000760

⁶Dyńka D, Kowalcze K, Charuta A, Paziewska A. The Ketogenic Diet and Cardiovascular Diseases. Nutrients. 2023 Jul 28;15(15):3368. doi: 10.3390/nu15153368. PMID: 37571305; PMCID: PMC10421332.

⁷Hernandez AR, Hernandez CM, Campos K, Truckenbrod L, Federico Q, Moon B, McQuail JA, Maurer AP, Bizon JL, Burke SN. A Ketogenic Diet Improves Cognition and Has Biochemical Effects in Prefrontal Cortex That Are Dissociable From Hippocampus. Front Aging Neurosci. 2018 Dec 3;10:391. doi: 10.3389/fnagi.2018.00391. PMID: 30559660; PMCID: PMC6286979.

⁸Pinto A, Bonucci A, Maggi E, Corsi M, Businaro R. Anti-Oxidant and Anti-Inflammatory Activity of Ketogenic Diet: New Perspectives for Neuroprotection in Alzheimer’s Disease. Antioxidants (Basel). 2018 Apr 28;7(5):63. doi: 10.3390/antiox7050063. PMID: 29710809; PMCID: PMC5981249.

⁹Ułamek-Kozioł M, Czuczwar SJ, Januszewski S, Pluta R. Ketogenic Diet and Epilepsy. Nutrients. 2019 Oct 18;11(10):2510. doi: 10.3390/nu11102510. PMID: 31635247; PMCID: PMC6836058.

¹⁰Tan-Shalaby J. Ketogenic Diets and Cancer: Emerging Evidence. Fed Pract. 2017 Feb;34(Suppl 1):37S-42S. PMID: 30766299; PMCID: PMC6375425.

¹¹S. Bostock, E. C., Kirkby, K. C., Taylor, B. V., & Hawrelak, J. A. (2020). Consumer Reports of “Keto Flu” Associated With the Ketogenic Diet. Frontiers in Nutrition, 7. https://doi.org/10.3389/fnut.2020.00020

¹²Dowis, K., & Banga, S. (2021). The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients, 13(5). https://doi.org/10.3390/nu13051654

¹³Acharya, P., Acharya, C., Thongprayoon, C., Hansrivijit, P., Kanduri, S. R., Kovvuru, K., Medaura, J., Vaitla, P., Garcia Anton, D. F., Mekraksakit, P., Pattharanitima, P., Bathini, T., & Cheungpasitporn, W. (2021). Incidence and Characteristics of Kidney Stones in Patients on Ketogenic Diet: A Systematic Review and Meta-Analysis. Diseases, 9(2). https://doi.org/10.3390/diseases9020039