The ketogenic (keto) diet has gained immense popularity for its numerous benefits, including weight loss, improved mental clarity, and stable energy. But starting a new way of eating can be confusing at first. Don’t worry — we’ve got you covered!
What is the Keto Diet?
The keto diet is a low-carb, high-fat, moderate-protein eating plan that puts your body into a metabolic state called ketosis. This means your body burns fat for energy instead of carbs.
Keto Diet Basics:
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Carbs: 20–50 grams per day
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Fats: 70–75% of daily calories
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Protein: 20–25% of daily calories
7-Day Keto Meal Plan
Day 1:
Breakfast: Scrambled eggs cooked in butter + avocado slices
Lunch: Grilled chicken salad with olive oil dressing
Dinner: Baked salmon with garlic butter + steamed broccoli
Day 2:
Breakfast: Keto smoothie (unsweetened almond milk, spinach, chia seeds, peanut butter)
Lunch: Tuna salad lettuce wraps
Dinner: Beef stir-fry with zucchini and mushrooms
Day 3:
Breakfast: Omelet with cheese, spinach, and mushrooms
Lunch: Egg salad stuffed in avocados
Dinner: Grilled shrimp with cauliflower rice
Day 4:
Breakfast: Greek yogurt (unsweetened, full-fat) with a few berries and nuts
Lunch: Zucchini noodles with pesto and grilled chicken
Dinner: Bunless burger with cheese, lettuce, tomato, and pickles
Day 5:
Breakfast: Boiled eggs + cucumber slices with cream cheese
Lunch: Cobb salad (boiled eggs, bacon, avocado, blue cheese)
Dinner: Baked chicken thighs with asparagus
Day 6:
Breakfast: Keto pancakes (almond flour-based) with butter
Lunch: Turkey and cheese roll-ups + olives
Dinner: Cauliflower crust pizza
Day 7:
Breakfast: Chia pudding made with coconut milk
Lunch: Leftover grilled chicken with avocado and greens
Dinner: Zoodle (zucchini noodle) Alfredo with shrimp
Keto Snack Ideas:
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Cheese cubes
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Hard-boiled eggs
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A handful of nuts
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Celery with peanut butter
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Keto fat bombs
Bonus Tips for Keto Beginners:
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Stay hydrated – drink plenty of water.
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Add electrolytes (salt, magnesium, potassium) to avoid “keto flu.”
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Plan your meals to avoid carb cravings.
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Read food labels — hidden sugars can kick you out of ketosis.
Final Thoughts:
Starting keto doesn’t have to be overwhelming. This 7-day meal plan offers easy, tasty, and healthy meals that keep you full and focused. Listen to your body, stay consistent, and enjoy the journey!
