The Ultimate Keto Meal Plan

 

Sure, here's a sample 7-day keto meal plan to help you get started on a ketogenic diet. Remember to adjust portion sizes and ingredients according to your individual needs and preferences.

Day 1:

Breakfast:

Scrambled eggs cooked in coconut oil with spinach and avocado.

Bulletproof coffee (coffee blended with MCT oil and grass-fed butter).

Lunch:

Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, olives, and a high-fat dressing (olive oil and vinegar).

Dinner:

Baked salmon with roasted asparagus and a side of cauliflower mash (made with butter and cream).

Snack:

Handful of macadamia nuts.

Day 2:

Breakfast:

Smoothie with almond milk, spinach, protein powder, and a tablespoon of almond butter.

Lunch:

Zucchini noodles with pesto sauce and grilled chicken.

Dinner:

Steak cooked in butter with sautéed broccoli and a side of mashed cauliflower.

Snack:

Cheese slices and cucumber.

Day 3:

Breakfast:

Omelette with cheese, bell peppers, and onions cooked in coconut oil.

Lunch:

Tuna salad with mixed greens, celery, and a high-fat dressing.

Dinner:

Pork chops with green beans sautéed in olive oil and garlic.

Snack:

Celery sticks with cream cheese.

Day 4:

Breakfast:

Greek yogurt with a handful of berries and chopped nuts.

Lunch:

Turkey lettuce wraps with mayo, avocado, and tomato.

Dinner:

Grilled shrimp with a side of steamed asparagus and a caesar salad (without croutons).

Snack:

Beef jerky.

Day 5:

Breakfast:

Chia seed pudding made with coconut milk, topped with unsweetened shredded coconut and sliced almonds.

Lunch:

Egg salad with mayo, mustard, and diced pickles wrapped in lettuce leaves.

Dinner:

Baked chicken thighs with Brussels sprouts cooked in bacon fat.

Snack:

Pork rinds with guacamole.

Day 6:

Breakfast:

Sausage links with sautéed mushrooms and a side of avocado.

Lunch:

Cabbage and ground beef stir-fry with soy sauce and sesame oil.

Dinner:

Grilled lamb chops with a side salad of arugula, feta cheese, and balsamic vinaigrette.

Snack:

String cheese.

Day 7:

Breakfast:

Cottage cheese with sliced strawberries and a sprinkle of chopped walnuts.

Lunch:

Roast beef wrapped around cream cheese and pickle spears.

Dinner:

Baked cod with roasted Brussels sprouts and a side of mashed turnips.

Snack:

Almond-stuffed olives.

Remember to stay hydrated by drinking plenty of water throughout the day. This meal plan is just a starting point, and you can customize it based on your preferences and nutritional requirements. It's also a good idea to consult a healthcare professional before starting any new diet, especially if you have any underlying health conditions.