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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 butter
Lunch:
- Baked chicken leg and thigh
- 1 cup cooked broccoli
- tablespoon butter
- diet soda
Dinner:
- Large pork chop, sauteed in butter
- 2 cups lettuce salad with cucumbers, tomatoes and also green onions
- hot tea with lemon and sugar substitute
Snack 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 broth
Lunch:
- 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 soda
Dinner:
- 8-ounce cheeseburger on two oopsie rolls,mustard or mayonnaise
- lettuce and tomato for the burger
- half avocado made into guacamole served with pork rinds
Snack:
- 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 lemon
Lunch:
- hot wings with dressing
- 2 deviled eggs
- 1 cup basic coleslaw
- 10 or more olives
- diet soda
Dinner:
- 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 chives
Snack 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 Shake
Lunch:
- cheese and ham sandwich made with two oopsie rolls
- mustard or mayonnaise
- tomato and lettuce for the sandwich
- diet soda
Dinner:
- 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 butter
Lunch:
- 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 soda
Dinner:
- 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 lemon
Snack Suggestions:
- 2 cheese sticks
- 2 boiled eggs
- diet gelatin topped with whipped cream
Day 6
Breakfast:
- Chocolate protein shake
Lunch:
- 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 soda
Dinner:
- Meatballs made with crushed pork rinds and simmered in Alfredo sauce,serve over 1 cup french-style green beans with mushrooms
- 2 deviled eggs
Snack 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 lemon
Lunch:
- baked chicken leg and thigh
- 1 cup cold vegetable salad, made with cooked vegetables and also sugar-free dressing
- diet soda
Dinner:
- 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 dressing
Snacks:
- chicken vegetable soup
- 2 cheese sticks
- 2 slices ham, luncheon meat spread with 1-ounce cream cheese each, rolled up
