7 Day Perfect Keto meal Plan

7 Day Perfect Keto Meal Plan

Keto Meal Plan

To create the best Keto meal plan for your body, we’ve broken down our guide into four easy steps:

 

 

 

1

SET YOUR GOALS

2

CALCULATE YOUR MACROS

3

PLAN YOUR MEAL

4

START COOKING

Set Your Goals

Why do you want to start a ketogenic diet? Do you want to lose as much stubborn weight as you ever did? Are you looking for better mental clarity and energy? 
Would you use a ketogenic diet to lower your blood sugar and cholesterol levels and find better health in general?
Regardless of your reasons, think about the results you are hoping to achieve on Keto. Write now Somewhere below you can see them daily.
Remembering why you started will make it easier for you to follow the kato Diet.

Calculate Your Macros

Macronutrient ratios are very important on a ketogenic diet. The macro ratios on a keto diet typically look like this:

HIGH FAT :
70-80% OF YOUR CALORIES

MODERATE PROTEIN :
20-25%

LOW CARB :
5-10% OR LESS

Plan your Meals

Based on your daily macros, choose one day each week to sit down and plan your meals for the next seven days. And guess what? This helps to make a list on a sheet of paper of what you need to eat each day. pay attention:

  • How many people will be eating in your house (ie how many servings will you need?)
  • Whether you plan to make enough money to save the rest the next day?
  • How do you plan for each day (do you plan to have breakfast every morning, or will you eat most of the day and dinner?)

Once you have a meal plan, make a shopping list with the ingredients you need for each meal and head to the store.

Start Cooking

You have planned your meal. You have the ingredients. Now it comes down to the details of everything. You may want to prepare and cook most of your food during the day and store it for easy catching. Or maybe you’ll want to make every meal you plan on that day. Consider which is more appropriate in your schedule and lifestyle. That’s the decent thing to do, and it should end there. Making a new change may seem like a big deal, but having a plan in place will help you succeed. Will compile So let’s take a look at a sample 7 day ketogenic diet menu plan.


SAMPLE – 7 DAY KETO MEAL PLAN

Since you are so good and we love you so much, you will find seven different eating plans that you can use to inspire you to start your new ketogenic diet.

Macros are an example for a person who is eating 1,600 calories a day and sticking to 100 grams or less of protein, 25 grams or less of carbs and 125 grams of fat.

Feel free to mix and match food and drink from different days and adjust your daily macro according to how your body feels.


Day 1 – Meal

BREAKFAST

1 Serving : KETO BRUNCH SPREAD

MACROS

FAT : 38G

PROTEIN : 17G

CARBS : 3G

CALORIES : 426


LUNCH

1 Serving : CRISPY SKIN SALMON WITH PESTO CAULIFLOWER RICE

MACROS

FAT : 51G

PROTEIN : 34G

CARBS : 10G

CALORIES : 647


DINNER

1 Serving : SUPERFOOD MEATBALL
1 Serving : KETO CREAMED SPINACH

MACROS

FAT : 36G

PROTEIN : 36G

CARBS : 7G

CALORIES : 485


MACROS OF THE DAY

FAT : 125G

PROTEIN : 87G

CARBS : 20G

CALORIES : 1,558


Day 2 – Meal

BREAKFAST

1 Serving : CHOCOLATE PANCAKES WITH BLUEBERRY BUTTER

MACROS

FAT : 50G

PROTEIN : 27G

CARBS : 11.5G

CALORIES : 611


LUNCH

1 Serving : TURKEY SAUSAGE FRITTATA
4 SLICES BACON FRIED IN 1 TBSP BUTTER
 1 COFFEE OR TEA WITH MCT OIL POWDER

MACROS

FAT : 50G

PROTEIN : 25G

CARBS : 5.5G

CALORIES : 572


DINNER

1 Serving : LEMON HERB LOW CARB KETO MEATLOAF

MACROS

FAT : 29G

PROTEIN : 33G

CARBS : 2G

CALORIES : 344


MACROS OF THE DAY

FAT : 129G

PROTEIN : 85G

CARBS : 19G

CALORIES : 1,527


Day 3 – Meal

BREAKFAST

1 Serving : BACON, EGG & CHEESE BREAKFAST CASSEROLE

MACROS

FAT : 38G

PROTEIN : 43G

CARBS : 2G

CALORIES : 437


LUNCH

1 Serving : WHITE TURKEY CHILI
2 CUPS MIXED LEAFY GREENS WITH 1 TBSP OLIVE OIL

MACROS

FAT : 44.5G

PROTEIN : 28.8G

CARBS : 5.5G

CALORIES : 568


DINNER

1 Serving : PORTOBELLO BUN CHEESE BURGER
1 Serving : CELERIAC EVERYTHING OVEN FRIES
1 Serving : HOMEMADE KETO MAYO

MACROS

FAT : 40G

PROTEIN : 31G

CARBS : 13G

CALORIES : 539


MACROS OF THE DAY

FAT : 122.5G

PROTEIN : 102.8G

CARBS : 20.5G

CALORIES : 1,544


Day 4 – Meal

BREAKFAST

1 Serving : KETO POWER BREAKFAST BOWL

MACROS

FAT : 27G

PROTEIN : 10.5G

CARBS : 7G

CALORIES : 305


LUNCH

1 Serving : CHRISPY CHEESY CHICKEN SALAD

MACROS

FAT : 36.5G

PROTEIN : 55G

CARBS : 8G

CALORIES : 575


DINNER

4 OZ GRILLED RIBEYE STEAK
2 TBSP GRASS-FED BUTTER

2 CUPS MIXED LEAFY GREENS WITH 1 TBSP AVOCADO OIL & SALT

MACROS

FAT : 62G

PROTEIN : 20G

CARBS : 1G

CALORIES : 636


DESSERT

MCT FAT BOMB

MACROS

FAT : 8G

PROTEIN : 1G

CARBS : 2G

CALORIES : 81


MACROS OF THE DAY

FAT : 133.5G

PROTEIN : 86.5G

CARBS : 18G

CALORIES : 1,597


Day 5 – Meal

BREAKFAST

1 AVOCADO BREAKFAST BOWL

MACROS

FAT : 40G

PROTEIN : 25G

CARBS : 3G

CALORIES : 500


LUNCH

1 Serving : ROASTED CHICKEN STACKS

MACROS

FAT : 25G

PROTEIN : 34G

CARBS : 5.5G

CALORIES : 396


DINNER

1 Serving CHEESY BROCCOLI MEATZA

MACROS

FAT : 24G

PROTEIN : 32G

CARBS : 7G

CALORIES : 375


DESSERT

2 Serving MACADAMIA NUT FAT BOMB

MACROS

FAT : 34G

PROTEIN : 2G

CARBS : 4G

CALORIES : 200


MACROS OF THE DAY

FAT : 123G

PROTEIN : 93G

CARBS : 19.5G

CALORIES : 1,444


DAY 6 – MEAL

BREAKFAST

1 LOW-CARB ACAI ALMOND BUTTER SMOOTHIE

MACROS

FAT : 20G

PROTEIN : 15G

CARBS : 6G

CALORIES : 345


LUNCH

1 Serving : KETO BEEF BULGOGI

MACROS

FAT : 18G

PROTEIN : 25G

CARBS : 3G

CALORIES : 242


SNACK

KETO CHOCLATE MOUSSE

MACROS

FAT : 14G

PROTEIN : 17.5G

CARBS : 6G

CALORIES : 248


DINNER

1 Serving CREAMY MUSHROOM CHICKEN

MACROS

FAT : 27G

PROTEIN : 24G

CARBS : 3G

CALORIES : 334


DESSERT

KETO CHOCLATE MOUSSE

MACROS

FAT : 14G

PROTEIN : 17.5G

CARBS : 6G

CALORIES : 248


MACROS OF THE DAY

FAT : 98G

PROTEIN : 93.5G

CARBS : 21G

CALORIES : 1,410


DAY 7 – MEAL

BREAKFAST

1 KETO BULLETPROOF COFFEE

MACROS

FAT : 27G

PROTEIN : 33.5G

CARBS : 6.5G

CALORIES : 494


LUNCH

1 Serving : LOW-CARB CRISPY KETO "FRIED" CHICKEN

MACROS

FAT : 18G

PROTEIN : 25G

CARBS : 3G

CALORIES : 242


DINNER

1 Serving LOW CARB KETO LASAGANA

MACROS

FAT : 21G

PROTEIN : 32G

CARBS : 12G

CALORIES : 364


SNACK/DESSERT

COLLAGEN MUG CAKE

MACROS

FAT : 43.5G

PROTEIN : 27G

CARBS : 4G

CALORIES : 535


MACROS OF THE DAY

FAT : 122.5G

PROTEIN : 93.5G

CARBS : 23G

CALORIES : 1,673

It’s unlikely you’ll be able to get your daily macro numbers right on the nose every day. Generally, it’s better to stay under versus over your macros when it comes to your protein and carbs (since too much of these will kick you out of ketosis).

So now that you have an outline, let’s go over the basics of meal planning so you can create your own keto meal plan for the next seven days.

Leave a Reply

Your email address will not be published. Required fields are marked *