Ketogenic Diet: 7-Day Ketogenic Diet Meal Plan

The ketogenic diet, also known as the keto diet, exists since the 20s and was created by Dr. Henry Geyelin, an endocrinologist, with the purpose to treat epilepsy. In 1921, he discovered that the food he recommended had a positive effect on the body’s processing of nutrients which led to fewer attacks in patients. This diet is very similar to the Atkins diet.

What Is the Diet About?

The basic idea of the ketogenic diet is to reduce the intake of carbs and replace them with healthy fats and protein. Below, there is a diet menu for a 7-day ketogenic diet. Let’s take a look:

First day

  • Breakfast
  • Eggs, bacon, and a tomato
  • Lunch
  • Chicken salad with feta cheese and olive oil
  • Dinner
  • Salmon with asparagus cooked in butter

Second day

  • Breakfast
  • Eggs, tomatoes, goat cheese, and basil
  • Lunch
  • Peanut butter, almond milk, cocoa butter, and milkshake with stevia
  • Dinner
  • Meatballs with veggies and cheddar cheese

Third day

  • Breakfast
  • Keto milkshake
  • Lunch
  • Salad of prawns online pharmacy reviews pain with avocado and olive oil
  • Dinner
  • Pork chops with parmesan cheese, salad, and broccoli

Fourth day

  • Breakfast
  • Omelet with avocado, peppers, onions, spices, and salsa
  • Lunch
  • A handful of nut and celery with guacamole and salsa
  • Dinner
  • Stuffed chicken with veggies and cheese

Fifth day

  • Breakfast
  • Omelet with cheese and tomatoes
  • Lunch
  • Leftovers from the lunch on the fourth day
  • Dinner
  • Eggs, steak, mushrooms, and salad

Sixth day

  • Breakfast
  • Omelet with ham and veggies
  • Lunch
  • Ham, cheese, and a handful of nuts
  • Dinner
  • White fish with eggs and spinach cooked with coconut oil

Seventh day

  • Breakfast
  • Eggs with mushrooms and bacon
  • Lunch
  • Hamburger with salsa cheese and guacamole
  • Dinner
  • Beef steak with eggs and salad

What to Snack During the Keto Diet?

In case you feel hungry between meals, you can freely try out these snacks:

  • Cheese and olives
  • 2 hard boiled eggs
  • Dark chocolate with 90% cocoa
  • Celery with salsa and guacamole
  • A handful of nuts and seeds
  • Yogurt with cocoa and pecan butter
  • Milkshake with low amount of sugar and carbs and cocoa and pecan butter

BONUS

Cheddar-Wrapped Taco Rolls {Keto, Grain-Free)

For the crust

  1. 2 cups cheddar cheese (or enough to cover the bottom of your pan)

For the toppings

  1. 1 cup taco meat (cooked and seasoned ahead of time)
  2. 1/4 cup tomatoes, chopped
  3. 1/2 of an avocado, chopped
  4. 2 tsp Sriracha mayo or taco sauce
  5. (You can really add any other taco toppings you like, olives, onions, etc).

Instructions

  1. Preheat oven to 400F.
  2. Cover a small baking sheet with parchment paper (important) leaving some on the sides so you can lift the cheese up and out when it’s done.
  3. Grease the parchment paper lightly, especially around the edges.
  4. Sprinkle shredded cheddar cheese to cover the baking sheet with one layer (this may be more than 2 cups if you have a larger baking sheet).
  5. Add to oven and bake for about 15 minutes, or until it bubbles and browns on top.
  6. Remove from oven and see if you can lightly slide a silicone spatula under all the edges and then also under the middle.
  7. If not, add back to the oven until you can. And once you can, add taco meat and cook for another 5-10 minutes or until hot.
  8. In the meantime, combine the rest of the toppings in a bowl. You can add whatever toppings you like, just be sure it’s a thin layer of toppings in the end so you can roll easily later on.
  9. Remove from oven, then remove from baking pan by holding the sides of the parchment paper.
  10. Add the cold toppings in a single layer
  11. Looking at the cheese horizontally, use a pizza cutter to slice top to bottom and make 3-4 slices.
  12. Making sure the parchment isn’t sticking, roll each slice from bottom to top.

Notes

  1. To make this recipe easy, I suggest making a multi-purpose batch of taco meat ahead of time, because you only need about a cup.
  2. Also, if you want to make a bunch, use a bigger baking pan, and just make sure you use enough cheddar cheese to cover the bottom of the pan without holes. And parchment is a must!

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