If you want to try the keto diet, you'll need a 7-day diet plan. Most people who follow the ketogenic diet tend to stick with it only for a few weeks before returning to their normal eating patterns and cutting back on carbs for good measure.
This can make it difficult for anyone who wants to maintain this way of eating long-term. But luckily, there are plenty of tools out there that can help make sticking with the keto diet easier and more sustainable — like this 7-day keto diet plan that will get you through an entire week!
This article will provide a complete list of what to eat and avoid on the keto diet. We'll also give you tips on how to transition from the standard American diet to the keto diet. So if you're ready to start your journey to a healthier lifestyle, keep reading!
What to Keep in Mind When Creating Your Ketogenic Meal Plan
While you can simply follow the meal plan provided in this article, keep in mind that the ketogenic diet requires some careful planning. If you don't carefully consider your carb intake, you could end up overdoing it and kick yourself out of ketosis.
37% of calories come from carbs on a keto diet, and 63% come from fats. The remaining percentage comes from protein. Depending on your activity level, you may need to adjust these percentages to account for your calorie needs and macronutrient goals.
Healthy and sustainable weight loss occurs when you create a caloric deficit by eating fewer calories than you burn.
What to Eat on The Keto Diet
Choosing the right foods is the most crucial part of any diet, and the keto diet is no different. While it's possible to eat a keto diet without ever counting carbs, doing so can help you achieve better results.
The best keto diet foods are high in fat and very low in carbs. Foods like meat, fish, eggs, cheese, non-starchy vegetables and natural oils are all keto-friendly. You'll also want to eat a few carbs from nutrient-dense carbs like fruits and starchy vegetables like sweet potatoes.
To determine how much fat, carbs, and protein you should be eating, you can start with the keto diet calculator. This will give you a starting point, but it's important to experiment and find the right amount of food for your body.
The following foods are great to eat on the keto diet:
Meat and Fish
Meats can be eaten as is or used in various recipes, from soups and stews to stir-fries and casseroles. Fish also makes a great source of protein and isn't as high in saturated fats as other types of meat.
There are many low-carb vegetables that you can enjoy on the keto diet, including leafy greens, mushrooms, peppers, squash, and tomatoes. One caveat is to avoid corn, potato, and carrot, which are very high in starch.
You can enjoy full-fat dairy products on the keto diet, but make sure to limit your intake of cheese and creams since they contain a high amount of saturated fat. Nondairy options like almond, coconut, and hemp milk are also great choices.
Nuts and Seeds
Almonds, walnuts, and macadamia nuts are great additions to salads, stir-fries, and smoothies. Chia, hemp, and pumpkin seeds also make a healthy snack or addition to a meal.
Keto Diet 7 Day Meal Plan
This 7-day keto diet menu will get you on track and help you shed pounds fast. You will be following a high-fat, low-carb eating plan that will leave you feeling satisfied and energized. The best part about this keto diet daily menu is that it's easy to follow, even if you're new to healthy eating or have a hectic schedule.
Keto Diet Meal Plan: Day 1
Breakfast: Bacon and eggs are permissible on the keto diet, but you can also try a classic keto breakfast consisting of eggs, avocado slices, and some chopped veggies. Avocado is an excellent source of healthy fats and is rich in vitamins and minerals.
Lunch: Depending on your diet and activity level, you may find yourself needing a mid-day snack. A simple keto lunch can consist of a salad or a sandwich on some lettuce with some sliced meat. You could even try out some keto crackers!
Dinner: You can't go wrong with a classic, keto-friendly dinner. Try some grilled pork chops with a side of asparagus or broccoli. Or, if you're feeling something a little more decadent, some salmon with a side of mashed cauliflower would do the trick.
Keto Diet Meal Plan: Day 2
Breakfast: Eggs are a staple on the keto diet, so you could try another classic breakfast dish like an omelet or simply scramble some eggs. If you're looking for something a little different, you could try a keto-friendly breakfast sandwich.
Lunch: A simple salad with some chicken or fish, along with a dressing made with olive oil, can make for a quick, easy, and healthy lunch. A keto-friendly pizza will hit the spot if you're feeling something a little richer.
Dinner: Something hearty and delicious, like a beef stew or a hearty soup, can make for a great keto-friendly dinner. You could also try a keto stir-fry or a simple dish like roasted chicken and vegetables.
Keto Diet Meal Plan: Day 3
Breakfast: A keto breakfast staple is eggs, but you can also try out some other creative ideas. If you're feeling creative, you could make some low-carb pancakes or even try baking some low-carb muffins!
Lunch: A sandwich, salad with grilled chicken, or even a bowl of soup are all great options for a keto lunch. If you're looking for something a little different, you could try making some keto-friendly nachos!
Dinner: A keto-friendly dinner could be as simple as a salmon fillet with some roasted vegetables or a steak stir-fry with some broccoli on the side. If those aren't exactly your thing, you might try out a keto-friendly casserole or pot pie.
Keto Diet Meal Plan: Day 4
Breakfast: If you're craving something a little different for breakfast, you could try eating berries with cream or almond butter. Alternatively, you could make a keto-friendly breakfast sandwich or a low-carb pancake.
Lunch: A simple salad with some chicken or fish, and a keto-friendly dressing, can make for a quick and easy lunch. Alternatively, you could try out a keto-friendly burrito bowl or a tasty keto pizza!
Dinner: A hearty and delicious keto-friendly dinner can take many forms. You could make some keto-friendly tacos or try out some other ethnic dishes like Chinese or Indian food. You could also try out a rich and creamy keto-friendly mac and cheese.
Keto Diet Meal Plan: Day 5
Breakfast: If you're craving something sweet for breakfast, you could always try some keto-friendly muffins or pancakes. Alternatively, you could make a simple keto breakfast bowl with some nuts, seeds, and berries.
Lunch: A quick and easy lunch could be as simple as a salad or some leftover keto pizza. Alternatively, you could try out a keto-friendly sandwich or some keto-friendly deviled eggs.
Dinner: A delicious and hearty keto-friendly dinner could be as simple as some chicken, broccoli, and mashed cauliflower. Or, if you're feeling more adventurous, you could try out a keto stir-fry or some keto-friendly tacos.
Keto Diet Meal Plan: Day 6
Breakfast: If you're craving something sweet for breakfast, you could try some keto-friendly muffins or pancakes. Alternatively, you could make a simple keto breakfast bowl with some nuts, seeds, and berries. This recipe is also great for meal-prepping to take to work for a keto breakfast on a busy morning.
Snacks: Snacks can be a challenge when following the keto diet, but these Avocado Egg Salad and Ginger Tea recipes are easy and keto-friendly.
Lunch: A chicken shawarma salad recipe makes for a great keto lunch. It also freezes well, so you can make a big batch and have a keto-friendly meal ready for busy days.
Dinner: The Beef Ragu with Zucchini Noodles is the perfect keto dinner recipe. It's quick and easy to prepare and freezer-friendly, so you can make a big batch and have keto-friendly meals ready for busy days.
Keto Diet Meal Plan: Day 7
Breakfast: A keto-friendly breakfast doesn't have to be complicated. Try a keto-friendly coffee like a bulletproof coffee paired with a keto-friendly snack like a slice of cheese.
Snacks: Keto-Friendly Nuts and Lemon Water Keto-friendly snacks are plentiful and easy to prepare. Nuts, with the exception of peanuts, are a great choice. Pair them with a glass of lemon water, and you've got a keto-friendly snack that's also hydrating.
Lunch: Egg Salad Sandwich Egg salad sandwiches are an easy keto lunch option that you can customize with your favorite vegetables and seasonings.
Dinner: Beef Ragu with Zucchini Noodles and Salad This beef ragu with zucchini noodles and salad recipe makes for a simple and quick keto dinner option that the whole family will enjoy.
A Complete Nutrition and Food Guide to Follow
As you plan your meals, keep in mind that you should avoid all high-carb foods, including legumes (beans, lentils, etc.), grains, fruits, and starchy vegetables. These foods get broken down into glucose, which your body releases as blood sugar and then has trouble regulating the amount. This can lead to insulin spikes, making it difficult for your body to shed excess fat.
While you should avoid these foods on the keto diet, you can replace them with healthy low-carb substitutes. Here's the complete nutrition and keto food list to help you get started.
Protein is an essential macronutrient that is crucial for muscle growth and development. Contrary to popular belief, the ketogenic diet does not restrict protein intake. Instead, it focuses on increasing healthy fat intake while reducing unhealthy carbs.
That being said, the amount of protein you intake will depend on your body type and activity level, with a recommended average intake of 0.8 grams per kilogram of body weight per day.
Beef, pork, lamb, turkey, and chicken are all excellent sources of protein that are completely keto friendly.
Oil and Fat
Fat is a crucial component of the keto diet and is the primary source of calories. You can obtain healthy fats from coconut oil, olive oil, avocado, ghee, grass-fed butter, and other keto-friendly foods.
While the ketogenic diet is beneficial in many ways, one of its major setbacks is that it can lead to bad breath. This is because your body will break down more fat and produce more ketones expelled through the breath.
To combat this issue, you can chew sugar-free gum, use mouthwash and mints, and brush your teeth more often.
Nuts and Seeds
Nuts and seeds are excellent sources of protein, fiber, and healthy fats. They also contain a variety of minerals and vitamins that are essential for good health. Like fats, nuts and seeds are beneficial to following a ketogenic diet, but only when consumed in moderation.
Some nuts and seeds that are completely keto-friendly include almonds, macadamia nuts, walnuts, pecans, sunflower seeds, and pumpkin seeds. However, it is also important to keep track of your daily carb intake while eating these foods since they are naturally high in carbs.
Coconut, hemp, flaxseed, and chia seeds also make great additions to a ketogenic diet.
While some dairy products are allowed on a ketogenic diet, you should consume them in moderation due to their high levels of carbs. Butter, ghee, and cream are all good examples of keto-friendly dairy products.
While you can also include cheese and yogurt in a keto diet, they are best consumed in limited quantities due to their higher levels of carbs.
If you're wondering about other dairy products like milk, cream, and sour cream, you should avoid them due to their high carb content.
Condiments and Sauces
If you are trying to follow a ketogenic diet, it is best to choose condiments and sauces that are low in carbs and high in protein, fat, and fiber.
Hot sauce, vinegar, soy sauce, and mustard are all keto-friendly condiments that are commonly used to flavor different types of meat and other foods.
Other sauces like barbecue sauce, ketchup, and teriyaki sauce are high in carbs and should be avoided.
While water is the most nutritious and beneficial beverage you can drink, other types of drinks can also be helpful on a ketogenic diet. Coffee can be consumed in moderation but should be avoided if you're allergic to caffeine.
You can add herbal teas, coconut water, and bone broth healthy drinks to your daily routine.
Most sodas, energy drinks, and sports drinks contain high sugar levels and should be avoided while following a ketogenic diet.
Herbs and Spices
Herbs and spices are excellent additives to any meal and are also beneficial for weight loss. Some spices and herbs allowed on a ketogenic diet include turmeric, cilantro, oregano, rosemary, and black pepper.
As is the case with most other foods, it is crucial to consume herbs and spices in moderation while following a ketogenic diet.
While the ketogenic diet is highly beneficial, it is essential to remember that it is a high-fat diet, meaning it is very high in calories. To follow this diet while remaining healthy and balanced, it is a good idea to take supplements.
Supplements can be very beneficial to those following the ketogenic diet. They allow you to get specific vitamins and minerals you might not get enough of in your diet.
The most important supplements for someone following a ketogenic diet include vitamin D3, calcium, magnesium, and vitamin K2.
Important Tips for Following the Keto Diet
Here are some pointers to assist you get off the ground:
- Stock up on staples like coconut oil, avocados, and olive oil. These are keto diet staples that go great with many meals.
- Stay away from starchy vegetables like potatoes, corn, and peas.
- Stay hydrated. If you feel sluggish or tired, make sure you're drinking enough water.
- Remember that not all dairy is created equal. Avoid high-carb, high-fat foods like cream, butter, and cheese.
- Don't forget to eat enough protein. This will help you maintain and build muscle mass.
- Get your daily dose of fiber and vitamins from vegetables like broccoli, spinach, kale, and asparagus.
- Don't forget to eat breakfast, especially if you have diabetes.
- You don't have to eliminate carbs completely. Enjoy them in moderation.
Now you know what foods you can eat on the keto diet and how to build a keto meal plan. Time to move on to the next step in the process: choosing your keto supplements! You're going to want to pick out a few different keto supplements to help support your keto diet.
You have a few different options. First, you can try out a keto supplement from a reputable supplement brand like Perfect Keto or Keto Genesis. These supplements contain all the necessary ingredients to help you reach your weight loss goals and support your keto diet.
On top of that, the supplements are designed to help you feel more full after your meals so that you won't feel hungry and can stay energized throughout the day while on the keto diet.
On the other hand, you can also choose a different supplement to follow alongside your keto diet.
Choosing a supplement that supports your diet plans is a great way to ensure success. Some of the most popular types of supplements include exogenous ketones, MCT oil powders, and ketone salts.
Make sure to do your research and pick a supplement that's right for you!
Jennifer West is a health and wellness expert who provides information backed by science to help people live a healthier lifestyle. Her master's degree in nutrition science gives her an edge when writing about health, diet, and nutrition.