Embarking on a keto diet is not just a commitment to eating low-carb; it’s a journey toward revitalizing your body and embracing a healthier, happier you. In this carefully crafted 7 Day Keto Diet Meal Plan, we’ve curated a symphony of flavors, textures, and nutrients, ensuring every bite is a celebration of both taste and well-being. Join us on this culinary adventure, where each meal is not just about nourishing your body but also satisfying your soul.
Day after day, we’ve curated a selection of breakfasts, lunches, dinners, and snacks that not only align with the principles of the ketogenic diet but also promise to excite your palate. From savory Breakfast Sandwiches to indulgent Maple and Walnut Hemp Porridge, from hearty Garlic and Rosemary Beef Shanks to refreshing Smoked Salmon Plates, each day unfolds a new chapter in your keto journey.
Snack on delectable treats like Lemon Cookies and Almond Chia Pudding, and enjoy the simplicity of One-Minute Keto Muffins and Bacon Sushi. These snacks not only satiate your cravings but also ensure that your keto adventure is both satisfying and sustainable.
![7 Day Keto Diet Meal Plan with Full Recipes 1 7-day meal plan](https://www.ketolifestyle.us/wp-content/uploads/2024/02/7-day-meal-plan-1024x683.jpg)
DAY 1
BREAKFAST
Egg Chard Breakfast
![7 Day Keto Diet Meal Plan with Full Recipes 2 image 85](https://ketolifestyle.us/wp-content/uploads/2024/01/image-85.png)
Nutritional Information:
- Calories: 353.8
- Fat:31g
- Protein: 15.8g
- Net Carbs: 2.9g
Ingredients:
- 1 Sausage
- 1 Egg
- 2 oz. Chard, chopped
- ½ tbsp. Olive Oil
- Black pepper and salt to taste
- 1 oz. Tomatoes, sliced
Directions:
- In a pan over medium-high heat add olive oil and cook the sausage for 5 minutes. Turn to cook all sides.
![7 Day Keto Diet Meal Plan with Full Recipes 3 image 86](https://ketolifestyle.us/wp-content/uploads/2024/01/image-86.png)
2.Lower the heat to medium and add the chard. Top with one egg and cook for 5 minutes.
![7 Day Keto Diet Meal Plan with Full Recipes 4 image 87](https://ketolifestyle.us/wp-content/uploads/2024/01/image-87.png)
3.Serve the egg chard with sausage and tomato slices and enjoy!
![7 Day Keto Diet Meal Plan with Full Recipes 5 image 88](https://ketolifestyle.us/wp-content/uploads/2024/01/image-88.png)
LUNCH
Hoisin Butter Prawns
![7 Day Keto Diet Meal Plan with Full Recipes 6 image 89](https://ketolifestyle.us/wp-content/uploads/2024/01/image-89.png)
Nutritional Information:
- Calories – 252
- Protein – 21g
- Fat – 15g
- Carbs – 8g
- Fiber – 1g Ingredients:
Ingredients:
- 100 grams Prawns, peeled and deveined
- 1 tbsp Butter
- 1 tsp Cracked Black Peppercorns
- 1 tsp Ginger, minced
- 1 tbsp Hoisin Sauce
- 1.5 tsp Sesame Seeds
- Spring Onions for garnish
Procedure:
- Heat butter in a pan.
![7 Day Keto Diet Meal Plan with Full Recipes 7 image 90](https://ketolifestyle.us/wp-content/uploads/2024/01/image-90.png)
2. Add ginger and black pepper. Sautee until aromatic.
![7 Day Keto Diet Meal Plan with Full Recipes 8 image 91](https://ketolifestyle.us/wp-content/uploads/2024/01/image-91.png)
3. Add prawns and stir for 1-2 minutes.
![7 Day Keto Diet Meal Plan with Full Recipes 9 image 92](https://ketolifestyle.us/wp-content/uploads/2024/01/image-92.png)
4. Stir in hoisin sauce.
![7 Day Keto Diet Meal Plan with Full Recipes 10 image 93](https://ketolifestyle.us/wp-content/uploads/2024/01/image-93.png)
5. Top with sesame seeds and spring onions to serve.
![7 Day Keto Diet Meal Plan with Full Recipes 11 image 94](https://ketolifestyle.us/wp-content/uploads/2024/01/image-94.png)
DINNER
Chicken with Fresh Cabbage Plate
![7 Day Keto Diet Meal Plan with Full Recipes 12 image 95](https://ketolifestyle.us/wp-content/uploads/2024/01/image-95.png)
Nutritional Information:
- Calories: 1041
- Fat: 91g
- Protein: 48g
- Carbs: 7g
Ingredients:
- 3.5 oz cabbage (fresh)
- salt and black pepper to taste
- 0.5 lb rotisserie chicken
- 0.25 red onion
- 0.5 tbsp olive oil
- 0.25 cup Mayonnaise
Procedure:
- Shred the cabbage using a sharp knife or a mandolin and place on a plate.
- Slice the onion thinly and add it to the plate, together with the rotisserie chicken and a hearty dollop of mayonnaise.
- Drizzle olive oil over the cabbage and add some salt and pepper to taste.
SNACKS
No Bake Chocolate Chip Cookies
![7 Day Keto Diet Meal Plan with Full Recipes 13 image 96](https://ketolifestyle.us/wp-content/uploads/2024/01/image-96.png)
Nutritional Information (per cookie):
- Energy – 136 kcal
- Protein – 2.7g
- Fat – 13g
- Carbohydrates – 1.8 g
- Fiber – 0.7 g
Ingredients:
- 4 oz Cream Cheese, softened
- 2 oz Butter, softened
- 1 tbsp Erythritol
- 1 tsp Vanilla Extract
- 1/3 cup Almond Flour
- ¼ cup Sugar-Free Chocolate Chips
Procedure:
- Combine cream cheese, butter, erythritol, and vanilla extract in a food processor. Pulse until smooth.
![7 Day Keto Diet Meal Plan with Full Recipes 14 image 97](https://ketolifestyle.us/wp-content/uploads/2024/01/image-97.png)
2. Add in the almond flour and blend until into a smooth dough.
![7 Day Keto Diet Meal Plan with Full Recipes 15 image 98](https://ketolifestyle.us/wp-content/uploads/2024/01/image-98.png)
3. Fold the chocolate chips into the mixture.
![7 Day Keto Diet Meal Plan with Full Recipes 16 image 99](https://ketolifestyle.us/wp-content/uploads/2024/01/image-99.png)
4. Divide the dough into balls and gently flatten into shape.
![7 Day Keto Diet Meal Plan with Full Recipes 17 image 100](https://ketolifestyle.us/wp-content/uploads/2024/01/image-100.png)
5. Chill until ready to serve.
![7 Day Keto Diet Meal Plan with Full Recipes 18 image 101](https://ketolifestyle.us/wp-content/uploads/2024/01/image-101.png)
DAY 2
BREAKFAST
Berry Smoothie
![7 Day Keto Diet Meal Plan with Full Recipes 19 image 102](https://ketolifestyle.us/wp-content/uploads/2024/01/image-102.png)
Nutritional Information:
- Calories: 297.3
- Fat: 27.7g
- Protein: 4.4g
- Carbs: 7.6g
Ingredients:
- ½ cup Coconut Milk
- 3 – 4 Strawberries, frozen
- 1 oz. Raspberries, frozen
- 2 Black berries. Frozen
- 1 tsp. Currant, red
- 2 tsp. Almond, ground
- 1 tsp. Chia seeds
- ½ tsp. Flex seeds Procedure:
1. In a blender add the milk and add the almonds.
![7 Day Keto Diet Meal Plan with Full Recipes 20 image 103](https://ketolifestyle.us/wp-content/uploads/2024/01/image-103.png)
2. Add the chia and flax seeds.
![7 Day Keto Diet Meal Plan with Full Recipes 21 image 104](https://ketolifestyle.us/wp-content/uploads/2024/01/image-104.png)
3. Add the berries and blend until very smooth and serve. Top with berries, mint leave, and ground Almonds and serve.
![7 Day Keto Diet Meal Plan with Full Recipes 22 image 105](https://ketolifestyle.us/wp-content/uploads/2024/01/image-105.png)
LUNCH
Bacon and Broccoli Salad
![7 Day Keto Diet Meal Plan with Full Recipes 23 image 106](https://ketolifestyle.us/wp-content/uploads/2024/01/image-106.png)
Nutritional Information:
- Calories: 382
- Fat: 59g
- Protein: 27g
- Carbs: 11g
- Ingredients:
Ingredients:
- 1 cups broccoli, steamed, drained
- 2 bacon slices, cooked, chopped
- 2 Tbsp cheddar cheese, in cubes
- 1 Tbsp red onions, sliced
- 1 Tbsp whole almonds
- 2 Tbsp Ranch dressing
Procedure:
- 1. In a large mixing bowl, place the steamed broccoli.
![7 Day Keto Diet Meal Plan with Full Recipes 24 image 107](https://ketolifestyle.us/wp-content/uploads/2024/01/image-107.png)
2. Add the chopped bacon, cheddar cheese, red onions and almonds.
![7 Day Keto Diet Meal Plan with Full Recipes 25 image 108](https://ketolifestyle.us/wp-content/uploads/2024/01/image-108.png)
3. Lastly, add the ranch dressing.
![7 Day Keto Diet Meal Plan with Full Recipes 26 image 109](https://ketolifestyle.us/wp-content/uploads/2024/01/image-109.png)
4. Toss the salad with the dressing until well combined. Serve.
![7 Day Keto Diet Meal Plan with Full Recipes 27 image 110](https://ketolifestyle.us/wp-content/uploads/2024/01/image-110.png)
DINNER
Chicken and Green Beans
![7 Day Keto Diet Meal Plan with Full Recipes 28 image 111](https://ketolifestyle.us/wp-content/uploads/2024/01/image-111.png)
Nutritional Information:
- Calories: 1009
- Fat: 89g
- Protein: 48g
- Carbs: 5g
Ingredients:
- 3 ½ oz fresh green beans
- 1 tbsp butter for frying
- ½ lb rotisserie chicken
- 1½ oz. butter for serving
- salt and pepper, to taste Procedure:
Procedure:
- Fry the green beans in butter over medium heat for a couple of minutes. Season with salt and pepper to taste.
- Put chicken, green beans and butter on a plate and serve.
SNACKS
Coconut Flour Crepes
![7 Day Keto Diet Meal Plan with Full Recipes 29 image 112](https://ketolifestyle.us/wp-content/uploads/2024/01/image-112.png)
Nutritional Information:
- Energy – 148 kcal
- Protein – 9g
- Fat – 11g
- Carbs – 4g
- Fiber – 2g
Ingredients:
- 2 Eggs
- 2 tbsp Whole Milk
- 1.5 tbsp Coconut Flour
- ½ tsp Vanilla Extract
- 1 tbsp Powdered Erythritol
- ¼ tsp Cinnamon
Procedure:
- Add eggs in a bowl.
- Whisk in milk and vanilla.
![7 Day Keto Diet Meal Plan with Full Recipes 30 image 113](https://ketolifestyle.us/wp-content/uploads/2024/01/image-113.png)
3. Stir in coconut flour until smooth.
![7 Day Keto Diet Meal Plan with Full Recipes 31 image 114](https://ketolifestyle.us/wp-content/uploads/2024/01/image-114.png)
4. Ladle the batter into a lightly oiled non-stick pan. Swirl around and cook for about 30 seconds. Flip and cook for a few more seconds.
![7 Day Keto Diet Meal Plan with Full Recipes 32 image 115](https://ketolifestyle.us/wp-content/uploads/2024/01/image-115.png)
5. Dust with powdered erythritol and cinnamon powder to serve.
![7 Day Keto Diet Meal Plan with Full Recipes 33 image 116](https://ketolifestyle.us/wp-content/uploads/2024/01/image-116.png)
DAY 3
BREAKFAST
Low Carb Bacon and Eggers
![7 Day Keto Diet Meal Plan with Full Recipes 34 image 117](https://ketolifestyle.us/wp-content/uploads/2024/01/image-117.png)
Nutritional Information:
- Calories: 197
- Fat: 15g
- Protein: 14g
- Carbs: 1g
Ingredients:
- 3 Eggs (hard-boiled)
- 1-2 Bacon slices
- 2 Cheese (slices)
Procedure:
- To assemble, your low carb bacon and eggers, simply cut the hard-boiled egg lengthwise, and layer on one piece of cheese, and half a slice of bacon.
- Use a toothpick to hold it together if not eating right away.
LUNCH
Parmesan Patty
![7 Day Keto Diet Meal Plan with Full Recipes 35 image 118](https://ketolifestyle.us/wp-content/uploads/2024/01/image-118.png)
Nutritional Information:
- Calories: 636
- Fat: 57g
- Protein: 24.4g
- Carbs: 6.3g
Ingredients:
- 5 oz. Ground Beef
- ½ tbsp. Olive oil
- Salt and Black Pepper to taste
- 2 tbsp. Onion, chopped
- 3 tbsp. Parmesan, grated
- 2 tbsp. Egg (beaten)
- 1 cup shredded Lettuce
- 4 Cucumber circles
- 1 tbsp. Pomegranate seeds
- 3 Arugula leaves
Procedure:
- In a bowl place the ground beef.
![7 Day Keto Diet Meal Plan with Full Recipes 36 image 119](https://ketolifestyle.us/wp-content/uploads/2024/01/image-119.png)
2. Add black pepper and salt.
![7 Day Keto Diet Meal Plan with Full Recipes 37 image 120](https://ketolifestyle.us/wp-content/uploads/2024/01/image-120.png)
3. Add onion.
![7 Day Keto Diet Meal Plan with Full Recipes 38 image 121](https://ketolifestyle.us/wp-content/uploads/2024/01/image-121.png)
4. Add grated Parmesan.
![7 Day Keto Diet Meal Plan with Full Recipes 39 image 122](https://ketolifestyle.us/wp-content/uploads/2024/01/image-122.png)
5. Add the eggs.
![7 Day Keto Diet Meal Plan with Full Recipes 40 image 123](https://ketolifestyle.us/wp-content/uploads/2024/01/image-123.png)
6. Mix until well combined and form a patty.
![7 Day Keto Diet Meal Plan with Full Recipes 41 image 124](https://ketolifestyle.us/wp-content/uploads/2024/01/image-124.png)
7. On a grill pan add olive oil and place the patty.
![7 Day Keto Diet Meal Plan with Full Recipes 42 image 125](https://ketolifestyle.us/wp-content/uploads/2024/01/image-125.png)
8. Cook for about 10 minutes, or until well done.
![7 Day Keto Diet Meal Plan with Full Recipes 43 image 126](https://ketolifestyle.us/wp-content/uploads/2024/01/image-126.png)
9. Serve with shredded lettuce, cucumber, arugula, and pomegranate.
![7 Day Keto Diet Meal Plan with Full Recipes 44 image 127](https://ketolifestyle.us/wp-content/uploads/2024/01/image-127.png)
DINNER
Mayonnaise and Parmesan chicken Thighs
![7 Day Keto Diet Meal Plan with Full Recipes 45 image 128](https://ketolifestyle.us/wp-content/uploads/2024/01/image-128.png)
Nutritional Information:
- Calories: 636
- Fat: 57g
- Protein: 24.4g
- Carbs: 6.3g
Ingredients:
- 5 oz. Ground Beef
- ½ tbsp. Olive oil
- Salt and Black Pepper to taste
- 2 tbsp. Onion, chopped
- 3 tbsp. Parmesan, grated
- 2 tbsp. Egg (beaten)
- 1 cup shredded Lettuce
- 4 Cucumber circles
- 1 tbsp. Pomegranate seeds
- 3 Arugula leaves
Procedure:
1. In a bowl, place the chicken thighs and add the parmesan cheese.
![7 Day Keto Diet Meal Plan with Full Recipes 46 image 129](https://ketolifestyle.us/wp-content/uploads/2024/01/image-129.png)
2. Add the mayonnaise.
![7 Day Keto Diet Meal Plan with Full Recipes 47 image 130](https://ketolifestyle.us/wp-content/uploads/2024/01/image-130.png)
3. Season it with garlic powder.
![7 Day Keto Diet Meal Plan with Full Recipes 48 image 131](https://ketolifestyle.us/wp-content/uploads/2024/01/image-131.png)
4.Marinade the chicken thighs in the parmesan-mayonnaise mixture for 20 minutes.
![7 Day Keto Diet Meal Plan with Full Recipes 49 image 132](https://ketolifestyle.us/wp-content/uploads/2024/01/image-132.png)
5. Heat a pan with olive oil and cook the chicken over medium heat. Once the chicken is thoroughly cooked, serve it with fresh spinach.
![7 Day Keto Diet Meal Plan with Full Recipes 50 image 133](https://ketolifestyle.us/wp-content/uploads/2024/01/image-133.png)
SNACKS
Lemon Cookies
![7 Day Keto Diet Meal Plan with Full Recipes 51 image 134](https://ketolifestyle.us/wp-content/uploads/2024/01/image-134.png)
Nutritional Information:
- Calories: 324
- Fat: 30.4g
- Protein: 7.2g
- Carbs: 4.8g
Ingredients:
- 1.5 cup Almond Butter
- 1 cup softened coconut butter
- 0.5 cup powdered erythritol
- 2 lemon juice (organic)
- 2 large eggs
Procedure:
- Preheat the oven to 160 °C/ 320 °F (fan assisted). In a bowl, mix the almond butter (preferably roasted), softened coconut butter, Erythritol, lemon juice and egg.
- Create 12 small cookie dough balls. Place them on baking sheet lined with parchment paper or a non-stick silicon baking mat.
- Using a fork, press down to flatten each cookie about ½ inch thick.
- Bake for 12-15 minutes until lightly browned. When done, remove from oven.
DAY 4
BREAKFAST
Breakfast Sandwich
![7 Day Keto Diet Meal Plan with Full Recipes 52 image 135](https://ketolifestyle.us/wp-content/uploads/2024/01/image-135.png)
Nutritional Information:
- Calories: 286
- Fat: 24.4g
- Protein: 4.3g
- Carbs: 2.4g
Ingredients:
- 1 Keto bread slice (1.5 oz.), cut in half, toasted
- 1 Lettuce leaf, cut in half
- 1 Chicken Ham, cut in half
- 1 Pork Ham, cut in half
- 2 Tomato slices, cut in half
- 2 tsp. Butter softened
Procedure:
- Spread the butter on the bread slices.
![7 Day Keto Diet Meal Plan with Full Recipes 53 image 136](https://ketolifestyle.us/wp-content/uploads/2024/01/image-136.png)
2. Layer the lettuce and tomatoes.
![7 Day Keto Diet Meal Plan with Full Recipes 54 image 137](https://ketolifestyle.us/wp-content/uploads/2024/01/image-137.png)
3. Layer the chicken and pork ham.
![7 Day Keto Diet Meal Plan with Full Recipes 55 image 138](https://ketolifestyle.us/wp-content/uploads/2024/01/image-138.png)
4. Put the two pieces together and serve.
![7 Day Keto Diet Meal Plan with Full Recipes 56 image 139](https://ketolifestyle.us/wp-content/uploads/2024/01/image-139.png)
LUNCH
Fried Salmon with Scrambled Egg
![7 Day Keto Diet Meal Plan with Full Recipes 57 image 140](https://ketolifestyle.us/wp-content/uploads/2024/01/image-140.png)
Nutritional Information:
- Calories: 655
- Fat: 49.3g
- Protein: 49.8g
- Carbs: 3g
Ingredients:
- 150 grams fried Salmon Fillet For the scrambled egg:
- 2 Tbsp Butter
- 1 Egg, whisked
- ¼ cup Heavy Cream
- Salt, to taste
- 1 cup fresh Spinach, to serve
Procedure:
1. Prepare all the ingredients.
![7 Day Keto Diet Meal Plan with Full Recipes 58 image 141](https://ketolifestyle.us/wp-content/uploads/2024/01/image-141.png)
2. Heat a pan and melt the butter.
![7 Day Keto Diet Meal Plan with Full Recipes 59 image 142](https://ketolifestyle.us/wp-content/uploads/2024/01/image-142.png)
![7 Day Keto Diet Meal Plan with Full Recipes 60 image 143](https://ketolifestyle.us/wp-content/uploads/2024/01/image-143.png)
![7 Day Keto Diet Meal Plan with Full Recipes 61 image 145](https://ketolifestyle.us/wp-content/uploads/2024/01/image-145.png)
![7 Day Keto Diet Meal Plan with Full Recipes 62 image 144](https://ketolifestyle.us/wp-content/uploads/2024/01/image-144.png)
![7 Day Keto Diet Meal Plan with Full Recipes 63 image 146](https://ketolifestyle.us/wp-content/uploads/2024/01/image-146.png)
![7 Day Keto Diet Meal Plan with Full Recipes 64 image 147](https://ketolifestyle.us/wp-content/uploads/2024/01/image-147.png)
DINNER
Smoky Cheeseburger Salad
![7 Day Keto Diet Meal Plan with Full Recipes 65 image 148](https://ketolifestyle.us/wp-content/uploads/2024/01/image-148.png)
Nutritional Information:
- Calories – 368
- Protein – 28g
- Fat – 25g
- Carbohydrates – 9g
- Fiber – 3.4g
Ingredients:
- 100 grams Hamburger Mince
- Salt and Pepper, to taste
- 1 cup Iceberg Lettuce, shredded
- 2 tbsp Shredded Cheddar
- 6 pcs Cherry Tomatoes, halved
For the Dressing:
- 1.5 tbsp Mayonnaise
- 1 tbsp Sugar-Free Tomato Ketchup
- ½ tsp Liquid Smoke
Procedure:
- Sear beef in a pan until brown. Season with salt and pepper to taste.
- In a bowl, toss lettuce, cherry tomatoes, cheddar, and cooked mince.
![7 Day Keto Diet Meal Plan with Full Recipes 66 image 149](https://ketolifestyle.us/wp-content/uploads/2024/01/image-149.png)
3. Stir together ingredients for the dressing and drizzle over salad.
![7 Day Keto Diet Meal Plan with Full Recipes 67 image 150](https://ketolifestyle.us/wp-content/uploads/2024/01/image-150.png)
SNACKS
Almond Chia Pudding
![7 Day Keto Diet Meal Plan with Full Recipes 68 image 151](https://ketolifestyle.us/wp-content/uploads/2024/01/image-151.png)
Nutritional Information:
- Calories: 660
- Fat: 51g
- Protein: 17.4g
- Carbs: 32.6g
Ingredients:
- 2 cups Almond Milk
- 4 Tbsp Desiccated Coconut
- 2 tsp Cocoa Powder
- 2 Tbsp Erythritol
- 1/2 tsp Vanilla Extract
- 2 Tbsp Chia Seeds
- 4 Tbsp Almond, chopped, as toppings
- 2 tsp Chocolate Chips, unsweetened
Procedure:
- In a bowl, add all the ingredients.
![7 Day Keto Diet Meal Plan with Full Recipes 69 image 152](https://ketolifestyle.us/wp-content/uploads/2024/01/image-152.png)
2. Use a wire whisk to fully combine the mixture. Chill for at least 2 hours.
![7 Day Keto Diet Meal Plan with Full Recipes 70 image 153](https://ketolifestyle.us/wp-content/uploads/2024/01/image-153.png)
3. Serve with chopped almonds and chocolate chips.
![7 Day Keto Diet Meal Plan with Full Recipes 71 image 154](https://ketolifestyle.us/wp-content/uploads/2024/01/image-154.png)
DAY 5
BREAKFAST
Maple and Walnut Hemp Porridge
![7 Day Keto Diet Meal Plan with Full Recipes 72 image 155](https://ketolifestyle.us/wp-content/uploads/2024/01/image-155.png)
Nutritional Information:
- Calories: 177
- Fat: 8g
- Protein 8g
- Carbs: 13g
Ingredients:
- ¼ cup Hemp Hearts
- 2 tbsp Coconut Flour
- 1 tbsp Flax Seeds
- ½ cup Almond Milk
- • 1 tbsp Chopped Walnuts
- • 1 tbsp Sugar-Free Maple Syrup
Procedure:
1. Stir together hemp hearts, coconut flour, flax seeds, and almond milk in a heat-proof bowl. Set in the microwave for 60-90 seconds.
![7 Day Keto Diet Meal Plan with Full Recipes 73 image 156](https://ketolifestyle.us/wp-content/uploads/2024/01/image-156.png)
2. Top with sugar-free maple syrup and chopped walnuts.
![7 Day Keto Diet Meal Plan with Full Recipes 74 image 157](https://ketolifestyle.us/wp-content/uploads/2024/01/image-157.png)
LUNCH
Smoked Salmon Plate
![7 Day Keto Diet Meal Plan with Full Recipes 75 image 158](https://ketolifestyle.us/wp-content/uploads/2024/01/image-158.png)
Nutritional Information:
- Calories: 1016
- Fat: 97g
- Protein: 33g
- Carbs: 1g
Ingredients:
- 170g smoked salmon (0.375 lbs)
- ½ cup mayonnaise
- 1oz baby spinach
- ½ Tbsp olive oil
- ½ lime optional
- Salt and pepper
Procedure:
- Put salmon, spinach, a wedge of lime, and a hearty dollop of mayonnaise on a plate.
- Drizzle olive oil over the spinach and season with salt and pepper.
DINNER
Simple Salami Platter
![7 Day Keto Diet Meal Plan with Full Recipes 76 image 160](https://ketolifestyle.us/wp-content/uploads/2024/01/image-160.png)
Nutritional Information:
- Calories: 366
- Fat: 30.5g
- Protein: 18.6g
- Carbs: 4.2g
Ingredients:
- 2 cups Spinach
- 1 Egg, boiled, cut in half
- 5 Salami Slices
- 6 Olives
- 1 tbsp. Mayonnaise
- 2 oz. Cucumber, cut into circles
- 2 tsp. Olive oil
- Salt to taste
Procedure:
1. On a plate place the spinach and drizzle with olive oil. Season with salt to taste.
![7 Day Keto Diet Meal Plan with Full Recipes 77 image 161](https://ketolifestyle.us/wp-content/uploads/2024/01/image-161.png)
2. Now layer the cucumber circles and Salami slices.
![7 Day Keto Diet Meal Plan with Full Recipes 78 image 162](https://ketolifestyle.us/wp-content/uploads/2024/01/image-162.png)
3. Add 1 egg and olives.
![7 Day Keto Diet Meal Plan with Full Recipes 79 image 163](https://ketolifestyle.us/wp-content/uploads/2024/01/image-163.png)
4. Serve with 1 tbsp. mayonnaise and enjoy.
![7 Day Keto Diet Meal Plan with Full Recipes 80 image 164](https://ketolifestyle.us/wp-content/uploads/2024/01/image-164.png)
SNACKS
One-Minute Keto Muffin
![7 Day Keto Diet Meal Plan with Full Recipes 81 image 165](https://ketolifestyle.us/wp-content/uploads/2024/01/image-165.png)
Nutritional Information:
- Calories: 348
- Fat: 26.6g
- Protein: 15g
- Carbs: 12g
Ingredients:
- 2 Tbsp butter
- 4 tsp coconut flour
- 1 tsp of baking powder
- Pinch of salt and pepper
- 2 eggs
Procedure:
- Grease the mug with butter.
![7 Day Keto Diet Meal Plan with Full Recipes 82 image 166](https://ketolifestyle.us/wp-content/uploads/2024/01/image-166.png)
2. Add all ingredients to the mug.
![7 Day Keto Diet Meal Plan with Full Recipes 83 image 167](https://ketolifestyle.us/wp-content/uploads/2024/01/image-167.png)
3. Mix until well combined. Microwave for 45 seconds.
![7 Day Keto Diet Meal Plan with Full Recipes 84 image 168](https://ketolifestyle.us/wp-content/uploads/2024/01/image-168.png)
4. Consume directly on the mug or you can serve on a plate and slice it.
![7 Day Keto Diet Meal Plan with Full Recipes 85 image 169](https://ketolifestyle.us/wp-content/uploads/2024/01/image-169.png)
DAY 6
BREAKFAST
Cloud Eggs
![7 Day Keto Diet Meal Plan with Full Recipes 86 image 170](https://ketolifestyle.us/wp-content/uploads/2024/01/image-170.png)
Nutritional Information:
- Calories: 209
- Fat: 12g
- Protein: 15g
- Carbs: 10g
Ingredients:
- 2 Eggs
- 1 tbsp. Bacon, chopped, cooked
- 1 tbsp. Red Bell Pepper, chopped
- 1 tbsp. Green Onions, chopped (the greens)
- 2 Tomato Slices
- 2 Cucumber Slices
- Black pepper and salt Procedure:
Procedure:
1. Preheat the oven to 390F. Separate the yolks from the whites and add the whites in a bowl. Season with black pepper and salt. Mix with a mixer until fluffy and stiff.
![7 Day Keto Diet Meal Plan with Full Recipes 87 image 171](https://ketolifestyle.us/wp-content/uploads/2024/01/image-171.png)
2. Place a parchment paper on a baking dish and separate the egg whites into equal parts.
![7 Day Keto Diet Meal Plan with Full Recipes 88 image 172](https://ketolifestyle.us/wp-content/uploads/2024/01/image-172.png)
3. In each part make a small hole and carefully add the yolks.
![7 Day Keto Diet Meal Plan with Full Recipes 89 image 173](https://ketolifestyle.us/wp-content/uploads/2024/01/image-173.png)
4. Bake for 10 minutes.
![7 Day Keto Diet Meal Plan with Full Recipes 90 image 174](https://ketolifestyle.us/wp-content/uploads/2024/01/image-174.png)
5. Serve topped with chopped bacon, bell pepper, green onions and serve with slices of tomatoes and cucumber. Enjoy!
![7 Day Keto Diet Meal Plan with Full Recipes 91 image 175](https://ketolifestyle.us/wp-content/uploads/2024/01/image-175.png)
LUNCH
Garlic and Rosemary Beef Shanks
![7 Day Keto Diet Meal Plan with Full Recipes 92 image 176](https://ketolifestyle.us/wp-content/uploads/2024/01/image-176.png)
Nutritional Information:
- Calories – 269
- Protein – 33g
- Fat – 12g
- Carbohydrates – 4g
- Fiber – 0.5g
Ingredients:
- 300 grams Beef Shank
- 3 cloves Garlic, crushed
- 2 sprigs Rosemary
- 1 tbsp Red Wine Vinegar
- 3 cups Beef Stock
- 1 tbsp Olive Oil
- Salt and Pepper, to taste
Procedure:
- Season beef shanks with salt and pepper on both sides.
![7 Day Keto Diet Meal Plan with Full Recipes 93 image 177](https://ketolifestyle.us/wp-content/uploads/2024/01/image-177.png)
2. Heat olive oil in a braising pan. Sear beef shanks until brown on both sides. Set aside.
![7 Day Keto Diet Meal Plan with Full Recipes 94 image 178](https://ketolifestyle.us/wp-content/uploads/2024/01/image-178.png)
3. Add garlic into the same pan and stir over low heat until lightly caramelized.
![7 Day Keto Diet Meal Plan with Full Recipes 95 image 179](https://ketolifestyle.us/wp-content/uploads/2024/01/image-179.png)
4. Add red wine vinegar, stock, and rosemary.
![7 Day Keto Diet Meal Plan with Full Recipes 96 image 180](https://ketolifestyle.us/wp-content/uploads/2024/01/image-180.png)
5. Return beef shanks into the pot and bring to a boil.
![7 Day Keto Diet Meal Plan with Full Recipes 97 image 181](https://ketolifestyle.us/wp-content/uploads/2024/01/image-181.png)
6. Cover and simmer for about 2 hours or until beef is fork tender, adding more water as needed.
DINNER
Quick Spinach and Salami Salad
![7 Day Keto Diet Meal Plan with Full Recipes 98 image 182](https://ketolifestyle.us/wp-content/uploads/2024/01/image-182.png)
Nutritional Information:
- Calories: 461
- Fat: 41g
- Protein: 16.1g
- Carbs: 7g
Ingredients:
- 25 grams Spinach
- 50 grams Salami
- 2 Tbsp Almonds
- 2 Lemon Wedges, to serve
- 1 Tbsp Olive Oil, to serve
Procedure:
- Prepare all the ingredients.
![7 Day Keto Diet Meal Plan with Full Recipes 99 image 183](https://ketolifestyle.us/wp-content/uploads/2024/01/image-183.png)
2. Prepare the lunch box and place spinach first.
![7 Day Keto Diet Meal Plan with Full Recipes 100 image 184](https://ketolifestyle.us/wp-content/uploads/2024/01/image-184.png)
3. Add salami, almonds, lemon wedges.
![7 Day Keto Diet Meal Plan with Full Recipes 101 image 185](https://ketolifestyle.us/wp-content/uploads/2024/01/image-185.png)
4. Drizzle with olive oil upon serving.
![7 Day Keto Diet Meal Plan with Full Recipes 102 image 186](https://ketolifestyle.us/wp-content/uploads/2024/01/image-186.png)
SNACKS
Bacon Sushi
![7 Day Keto Diet Meal Plan with Full Recipes 103 image 187](https://ketolifestyle.us/wp-content/uploads/2024/01/image-187.png)
Nutritional Information:
- Calories: 1008
- Fat: 93.8g
- Protein: 29.4g
- Carbs: 11.8g
Ingredients:
- 8 slices Bacon, fried
- 30 grams Cream Cheese
- 50 grams Cucumber, in sticks
- 50 grams Carrot, in sticks
- 2 tsp Sesame Seeds
Procedure:
- Spread cream cheese over bacon slices.
![7 Day Keto Diet Meal Plan with Full Recipes 104 image 188](https://ketolifestyle.us/wp-content/uploads/2024/01/image-188.png)
2. Add cucumber sticks on the rightmost side of the bacon. Then add carrots.
![7 Day Keto Diet Meal Plan with Full Recipes 105 image 189](https://ketolifestyle.us/wp-content/uploads/2024/01/image-189.png)
3. Slowly roll the bacon and secure it using a toothpick.
![7 Day Keto Diet Meal Plan with Full Recipes 106 image 190](https://ketolifestyle.us/wp-content/uploads/2024/01/image-190.png)
4. Repeat the same procedure with the rest of the bacon slices. Top with sesame seeds and serve.
![7 Day Keto Diet Meal Plan with Full Recipes 107 image 191](https://ketolifestyle.us/wp-content/uploads/2024/01/image-191.png)
DAY 7
BREAKFAST
Low Carb Baked Eggs
![7 Day Keto Diet Meal Plan with Full Recipes 108 image 192](https://ketolifestyle.us/wp-content/uploads/2024/01/image-192.png)
Nutritional Information:
- Calories: 498
- Fat: 35g
- Protein: 41g
- Carbs: 2g
Ingredients:
- 3 oz ground beef or ground pork,
- 2 eggs
- 2 oz shredded cheese
Procedure:
- Preheat the oven to 400F (200C)
- Arrange cooked ground beef mixture in a small baking dish. Then make two holes with a spoon and crack the eggs into them.
- Sprinkle shredded cheese on top.
- Bake in the oven until the eggs are done, about 10-15 minutes.
- Let cool for a while. The eggs and ground meat get very hot!
LUNCH
Creamy Garlic Tuscan Chicken
![7 Day Keto Diet Meal Plan with Full Recipes 109 image 193](https://ketolifestyle.us/wp-content/uploads/2024/01/image-193.png)
Nutritional Information:
- Calories: 640
- Fat: 63.9g
- Protein: 13g
- Carbs: 3.3g
Ingredients:
- 1 Tbsp Olive Oil
- 200 grams Chicken Thigh
- ¼ cup Cherry Tomatoes, halved
- ½ cup Spinach
- 2 Tbsp Parmesan Cheese
- ¼ cup Heavy Cream
- 2 Tbsp Water
- ¼ tsp Garlic powder
- ½ tsp Italian seasoning
Procedure:
- Prepare all the ingredients.
![7 Day Keto Diet Meal Plan with Full Recipes 110 image 194](https://ketolifestyle.us/wp-content/uploads/2024/01/image-194.png)
2. Heat the pan and add the olive oil.
![7 Day Keto Diet Meal Plan with Full Recipes 111 image 195](https://ketolifestyle.us/wp-content/uploads/2024/01/image-195.png)
![7 Day Keto Diet Meal Plan with Full Recipes 112 image 196](https://ketolifestyle.us/wp-content/uploads/2024/01/image-196.png)
![7 Day Keto Diet Meal Plan with Full Recipes 113 image 197](https://ketolifestyle.us/wp-content/uploads/2024/01/image-197.png)
![7 Day Keto Diet Meal Plan with Full Recipes 114 image 198](https://ketolifestyle.us/wp-content/uploads/2024/01/image-198.png)
![7 Day Keto Diet Meal Plan with Full Recipes 115 image 200](https://ketolifestyle.us/wp-content/uploads/2024/01/image-200.png)
![7 Day Keto Diet Meal Plan with Full Recipes 116 image 199](https://ketolifestyle.us/wp-content/uploads/2024/01/image-199.png)
9. Mix again until well combined.
![7 Day Keto Diet Meal Plan with Full Recipes 117 image 201](https://ketolifestyle.us/wp-content/uploads/2024/01/image-201.png)
10. Add back again the cooked chicken.
![7 Day Keto Diet Meal Plan with Full Recipes 118 image 202](https://ketolifestyle.us/wp-content/uploads/2024/01/image-202.png)
11. Serve on a plate.
DINNER
Pork Fajita Lettuce Wrap
![7 Day Keto Diet Meal Plan with Full Recipes 119 image 203](https://ketolifestyle.us/wp-content/uploads/2024/01/image-203.png)
Nutritional Information:
- Calories: 485
- Fat: 35.9g
- Protein: 32.5g
- Carbs: 8.1g
Ingredients:
For the Pork Fajita:
- 2 Tbsp olive oil, for cooking
- 150 grams pork slices
- ½ tsp chili powder
- ¼ tsp cumin seed
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp paprika
- Salt and pepper
For the Lettuce Wrap:
- 25 grams Romaine lettuce
- ¼ red onions, sliced
- ¼ red pepper, sliced
- 4 lemon slices, to serve
Procedure:
- Using a non-stick pan, heat olive oil.
![7 Day Keto Diet Meal Plan with Full Recipes 120 image 204](https://ketolifestyle.us/wp-content/uploads/2024/01/image-204.png)
2. Add the pork slices and cook until tender.
![7 Day Keto Diet Meal Plan with Full Recipes 121 image 205](https://ketolifestyle.us/wp-content/uploads/2024/01/image-205.png)
3. Add the fajita seasoning.
![7 Day Keto Diet Meal Plan with Full Recipes 122 image 206](https://ketolifestyle.us/wp-content/uploads/2024/01/image-206.png)
4. Stir until the pork slices are well coated with spices. Season with salt and pepper. Set aside.
![7 Day Keto Diet Meal Plan with Full Recipes 123 image 207](https://ketolifestyle.us/wp-content/uploads/2024/01/image-207.png)
5. Prepare the lettuce.
![7 Day Keto Diet Meal Plan with Full Recipes 124 image 208](https://ketolifestyle.us/wp-content/uploads/2024/01/image-208.png)
6. Add all the wrap ingredients. Serve with lemon slices.
![7 Day Keto Diet Meal Plan with Full Recipes 125 image 209](https://ketolifestyle.us/wp-content/uploads/2024/01/image-209.png)
SNACKS
Warm Kale Salad in Bacon Vinaigrette
![7 Day Keto Diet Meal Plan with Full Recipes 126 image 210](https://ketolifestyle.us/wp-content/uploads/2024/01/image-210.png)
Nutritional Information:
- Calories: 208
- Fat: 17g
- Protein: 9g
- Carbs: 9g
Ingredients:
- 50 grams Bacon, chopped
- 2 cups Kale
- 10 grams Shallots, minced
- 1 tbsp Red Wine Vinegar
- 1 tsp Dijon Mustard
- 1 tsp Sugar-Free Maple Syrup
- ½ tsp Black Peppercorns
- 1 tbsp Shaved Parmesan Cheese
Procedure:
- Crisp bacon in a pan. Set aside, leaving the drippings in the pan.
![7 Day Keto Diet Meal Plan with Full Recipes 127 image 211](https://ketolifestyle.us/wp-content/uploads/2024/01/image-211.png)
2. In the same pan, add shallots and black peppercorns. Stir until shallots are translucent.
![7 Day Keto Diet Meal Plan with Full Recipes 128 image 212](https://ketolifestyle.us/wp-content/uploads/2024/01/image-212.png)
3. Stir in mustard, maple syrup, and red wine vinegar.
![7 Day Keto Diet Meal Plan with Full Recipes 129 image 213](https://ketolifestyle.us/wp-content/uploads/2024/01/image-213.png)
4. Take the pan off the heat and toss in kale.
![7 Day Keto Diet Meal Plan with Full Recipes 130 image 214](https://ketolifestyle.us/wp-content/uploads/2024/01/image-214.png)
5. Transfer to a serving plate and top with bacon bits and shaved parmesan cheese.
Conclusion:
As our 7 day keto journey comes to a close, reflect on the newfound energy, clarity, and contentment you’ve experienced. Beyond just a diet plan, these meals are a testament to the joy that comes from nourishing your body with love and intention. Whether you’re a keto veteran or just starting your low-carb adventure, remember that each bite is a step towards a healthier, happier you. Embrace the journey, relish the flavors, and toast to the vibrant well-being that a keto lifestyle can bring. Here’s to your health, joy, and the delicious journey that lies ahead!.
Frequently Asked Questions
What is the “7 Day Keto Diet Meal Plan” meal plan all about?
“7 Day Keto Diet Meal Plan” is a carefully curated, week-long meal plan designed for individuals following a ketogenic diet. It offers a diverse range of delicious and satisfying recipes that align with keto principles, ensuring both nutritional value and flavor in every bite.
Can I customize the meal plan based on my preferences or dietary restrictions?
Of course! While the meal plan provides a structured guide, feel free to make adjustments to suit your taste preferences or accommodate any dietary restrictions you may have. The goal is to make this keto journey enjoyable and sustainable for you.
>> Click here to get your custom keto diet plan now
Are the ingredients used in the meal plan easily accessible?
Yes, the ingredients chosen for the “7 Day Keto Diet Meal Plan” meal plan are commonly found in most grocery stores. We aimed to keep the recipes simple yet delicious, using readily available keto-friendly ingredients to make your meal preparation hassle-free.
How can I ensure I’m staying in ketosis while following this meal plan?
The meal plan is designed with a focus on maintaining a low-carb, high-fat, and moderate-protein ratio to support ketosis. Ensure you adhere to the recommended portion sizes and macronutrient ratios for each recipe. Additionally, stay hydrated, incorporate healthy fats, and monitor your body’s response to ensure you stay in ketosis.
Can I repeat this meal plan for more than one week?
Certainly! While the “7 Day Keto Diet Meal Plan” plan provides a structured week of delicious meals, it can be repeated or adjusted based on your preferences. Feel free to incorporate variety by swapping out recipes, trying new keto-friendly ingredients, or repeating your favorite dishes.
>> Click here to get your custom keto diet plan now
Will this meal plan help with weight loss?
The ketogenic diet is known for its potential to aid in weight loss by promoting fat burning. However, individual results may vary. It’s essential to pair this meal plan with an overall healthy lifestyle, including regular physical activity and sufficient hydration, for optimal results.
Can I find substitutions for certain ingredients if needed?
Absolutely. The meal plan is flexible, and you can substitute ingredients based on your dietary preferences or availability. For instance, you can swap out protein sources, use alternative sweeteners, or adjust portion sizes to better suit your needs.
>> Click here to get your custom keto diet plan now
Are the recipes suitable for beginners in the kitchen?
Yes, the recipes in “7 Day Keto Diet Meal Plan” are designed to be user-friendly. Each set of instructions is straightforward, and we’ve aimed to use common kitchen equipment and easily manageable cooking techniques. Whether you’re a seasoned cook or a beginner, you’ll find these recipes approachable and enjoyable.
How can I adapt the meal plan if I have a busy schedule?
Recognizing the demands of a hectic lifestyle, the meal plan includes recipes that are not only delicious but also time-efficient. Consider meal prepping on the weekends, using leftovers creatively, or choosing quick and simple recipes during busier days to make your keto journey convenient.
Will I experience a lack of energy or cravings while on this meal plan?
While transitioning to a ketogenic diet, some individuals may experience temporary changes in energy levels as the body adapts to burning fat for fuel. Staying hydrated, consuming enough healthy fats, and gradually adapting to the plan can help minimize these effects. Feel free to incorporate snacks as needed, following the provided guidelines.
Can I continue exercising while following this meal plan?
Absolutely! Regular physical activity is beneficial for overall health. Ensure you stay hydrated, and consider adjusting your meal timing to align with your exercise routine. The meal plan provides a balance of nutrients to support both your dietary and fitness goals.
>> Click here to get your custom keto diet plan now
Is the meal plan suitable for vegetarians or vegans?
While some recipes include animal products, you can modify the plan by substituting animal-based proteins with plant-based alternatives. Explore options like tofu, tempeh, or seitan as protein sources and incorporate plant-based fats. However, keep in mind that the provided nutritional information may vary with substitutions.
>> Click here to get your custom keto diet plan now
How can I track my progress on the keto diet with this meal plan?
Monitoring your progress involves tracking your energy levels, mood, and any changes in weight or body composition. Consider keeping a food journal, noting how different meals make you feel. Regularly check in with your health and wellness goals to ensure the meal plan is aligning with your desired outcomes.
Can I consume alcohol while following this meal plan?
While some alcoholic beverages are low in carbohydrates, they can impact ketosis. If you choose to include alcohol, do so in moderation and opt for low-carb options like dry wine or spirits. Be mindful of the potential impact on your individual keto journey and adjust as needed.
Where can I find additional support or resources for the keto lifestyle?
Contact us for any support Or resources
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