Weight loss : The ketogenic diet, or keto weight loss, is a low-carb, high-fat diet that has been shown to help some people lose weight. If you’re considering starting a keto diet, or if you’re already on one and looking for some meal ideas, this ultimate keto meal plan is for you.
First, let’s go over some basics of the keto diet. The goal of the diet is to get your body into a state of ketosis, which is when your body starts burning fat for fuel instead of carbohydrates. To do this, you’ll need to drastically reduce your intake of carbs and increase your intake of fats.
Here are the guidelines for a standard keto diet: Download Your Free Ebook Here
- 70-80% of your daily calories should come from fats
- 20-25% of your daily calories should come from protein
- 5-10% of your daily calories should come from carbs
With these guidelines in mind, here is a 7-day ultimate keto meal plan to get you started:
Day 1 for weight loss
Breakfast: Avocado toast with fried eggs. Mash half an avocado and spread it on a piece of toast. Top with 2 fried eggs.
Lunch: Caesar salad with grilled chicken. Toss a few cups of romaine lettuce with homemade Caesar dressing (made with mayonnaise, lemon juice, and anchovy paste) and top with sliced grilled chicken.
Dinner: Baked salmon with roasted vegetables. Season a salmon fillet with lemon juice, dill, and salt and bake in the oven at 400 degrees for 10-15 minutes. Serve with roasted vegetables (such as broccoli, cauliflower, and bell peppers).
Breakfast: Keto smoothie. Blend together 1 cup unsweetened almond milk, 1/2 an avocado, 1 scoop vanilla protein powder, and 1 tablespoon unsweetened cocoa powder.
Lunch: Turkey and cheese wrap. Spread a low-carb tortilla with mustard and mayonnaise, and top with sliced turkey, cheese, lettuce, and tomato. Roll up the tortilla and cut it into slices.
Dinner: Steak fajitas. Slice a steak into thin strips and sauté it with sliced onions and peppers. Serve in a lettuce wrap with avocado, salsa, and sour cream.
Breakfast: Keto breakfast bowl. In a bowl, mix together 1/2 cup cooked spinach, 3 scrambled eggs, and 1/2 an avocado.
Lunch: Cobb salad. Toss together a few cups of mixed greens, diced chicken, bacon, hard-boiled eggs, avocado, and blue cheese. Dress with ranch dressing.
Dinner: Slow cooker pork roast with cauliflower mash. Place a pork roast in a slow cooker with minced garlic, diced onion, and your favorite seasonings. Cook on low for 8 hours. Serve the pork with mashed cauliflower (made by boiling and blending cauliflower florets with butter and salt).
Breakfast: Keto yogurt bowl. Top 1/2 cup plain Greek yogurt with 1/4 cup sliced almonds, 1 tablespoon chia seeds, and 1/2 cup raspberries.
Lunch: Tuna salad lettuce cups. Mix together canned tuna, mayonnaise, diced celery, and diced onion. Scoop the mixture into lettuce cups.
Dinner: Grilled chicken.