7 Day Ketogenic Diet Meal Plan:
Breakfast – 3 egg omelet with spinach, cheese, and sausage.
Eggs are rich in nutrients and are on the list of healthy food. The good thing is that the cholesterol in the eggs doesn’t increase the cholesterol in your blood.
Prepare the omelet with crumbled breakfast sausage, cheddar cheese, and some spinach! This is a portion of 30 grams of healthy protein!
Lunch – BLT Salad
Here is a healthy recipe for BLT salad: Dice a medium tomato add some bacon and 2 – 3 cups of lettuce. You can freely add two or three tablespoons of mayo and some pieces of avocado if you want to increase the intake of potassium!
Dinner – Baked Salmon with Asparagus
First, you need to prepare sauce made of butter, lemon juice, chopped garlic, and some salt and pepper. Bake the fish at 450F for 5 minutes per 1/2″ thickness of the fish. Season the asparagus with some salt, olive oil, and pepper and then just spread it out on a cookie sheet. Roast the asparagus in the oven at 450 F for 20 minutes.
Breakfast – Bacon and Eggs
Prepare 2 or 3 fried eggs with some bacon. This breakfast is rich in protein and will keep you full for several hours. When you have more time lay your bacon strips on a single cookie sheet and bake it in the oven for 20 minutes at 400 degrees.
Lunch – Spinach Salad
For this salad you’ll need some spinach, a little tomato, some red onion, bacon, and some hot sauce vinaigrette. If you have leftover salmon from day 1 add it to the salad for extra protein.
Dinner – Cheese-Stuffed Bunless Burgers
Cook a couple of fresh beef patties and top one in cheese and stack the other on top. You can add some veggies and low carb sauces.
Breakfast – Eggs
Beat 8 eggs and add some cheese and vegetables. Pour the mixture into muffin tins previously lined with a strip of bacon. Cook at 350 F for half an hour. Use a toothpick to stick the eggs in the middle. When the egg muffins are done put them in plastic bags and use them for breakfast for up to 5 days.
Lunch – Cottage Cheese, Walnuts, and Hot Sauce
This meal is not only healthy, it is also very delicious. But if walnuts and hot sauce aren’t your favorite, just use some blueberries.
Dinner – Meatloaf
To prepare a healthy meatloaf use chopped mushrooms and onions as a binder instead of bread crumbs and not only they will add plenty of flavor and nutrients they are also low on carbohydrates. As a side dish add some vegetables!
Breakfast – Eggs
If you’ve prepared the egg muffins, your breakfast is covered for this day.
Lunch – Tuna Salad Lettuce Wraps
A tuna salad is great choice if you prepare it with ingredients that are low in carbohydrates. Use some fresh avocado for the salad to double the healthy nutrients. To improve the taste of the salad add some lettuce!
Dinner – Slaw Hash
Shred a cabbage and cook it with some ground beef, soy sauce, onions, red pepper flakes, garlic and butter. To add some flavor use the leftover chopped up meatloaf!
Breakfast – Eggs and/or Fat Coffee
To make the fat coffee take some coffee and blend it with 1-2 tablespoons of coconut oil, 2 tablespoons of grassfed butter, and zero-calorie sweetener. This coffee is an excellent energy booster.
Lunch – Spam Fries and Cole Slaw
For this lunch you can make simple slaw with some low carb ingredients. Freely use the cabbage from last night’s dinner and chop up some spam into fry-like sections and fry them up in a frying pan. Bake them for 20 minutes at 350 F!
Dinner – Tacos
Prepare your taco with romaine for shells and cook up some beef. To add more flavor spice them with full fat sour cream and cheese!
Breakfast – Eggs
Lunch – Taco Salad
From the leftover tacos prepare a taco salad, just by adding some salsa and sour cream on the top or shredded cheese.
Dinner – Pork Roast and Roasted Veggies
Take a nice piece of pork roast and rub in salt, cumin, and garlic! This will give the recipe an amazing taste! To this dish you can add some broccoli, Brussels sprouts, or cauliflower roasted in the oven until it becomes brown!
Breakfast – Avocado-Baked Eggs
Cut an avocado in 2, add an egg in the seed hole and bake it until the egg is set.
Lunch – Chicken and Hummus Lettuce Wraps
This lunch is abundant in proteins and low in calories! Spread some sliced chicken with savory hummus and wrap it up in butter lettuce! Simple a that!
Dinner – Philly Cheesesteak Casserole
For this dinner use your leftover pork roast. Mix some sliced onions and peppers, shredded cheddar and cream cheese and bake in the oven for 30 minutes at 350 F.