7-Day Ketogenic Diet Meal Plan And Menu

The ketogenic diet offers a lot of health benefits. It is a low-carb, high-fat diet that can help you to lose weight and also improve health. In this article, we will show you 7-day Ketogenic diet meal plan.

This is a detailed meal plan for the ketogenic, a high-fat, low-carbohydrate diet. Its benefits, how to get started and a sample ketogenic diet meal plan and menu for one week.

So, this is the Ketogenic diet meal plan for 7 days:

Day 1

Breakfast:

Chocolate protein shake

muffin, toasted

1 tablespoon butter

Lunch:

Baked chicken leg and thigh

1 cup cooked broccoli

tablespoon butter

diet soda

Dinner:

Large pork chop, sauteed in butter

2 cups lettuce salad with cucumbers, tomatoes and also green onions

hot tea with lemon and sugar substitute

Snack Suggestions:

2 ounces hard cheese

2 hard-boiled eggs

leftover of chicken from lunch

Day 2

Breakfast:

3 scrambled eggs

4 slices of bacon

1 muffin, toasted

tablespoon butter

1 cup warm chicken broth

Lunch:

2-cup chef salad with ham, bacon crumbles, hard-boiled eggs, chicken and also 2-ounces cheese

2 tablespoons homemade dressing

10 or more olives

diet soda

Dinner:

8-ounce cheeseburger on two oopsie rolls, mustard or mayonnaise

lettuce and tomato for the burger

half avocado made into guacamole served with pork rinds

Snack:

can of tuna (with 2 tablespoons mayonnaise)

2 eggs

2 slices ham luncheon meat spread with 1-ounce cream cheese each and rolled up

Day 3

Breakfast:

ham and cheese omelet (2-ounces cheese) with the rest of the avocado

1 muffin, toasted

tablespoon butter

hot tea with lemon

Lunch:

hot wings with dressing

2 deviled eggs

1 cup basic coleslaw

10 or more olives

diet soda

Dinner:

8 ounces of steak

2 cups lettuce salad with cucumbers, tomatoes, bacon crumbles and also 2-ounces cheese

2 tablespoons homemade dressing

1 cup warm beef broth with scrambled egg and garnished with chives

Snack Suggestions:

1 ounce of pork rinds with 1/2 cup homemade salsa

tuna can with 2 tablespoons mayonnaise

hot wings (leftovers from lunch) or baked chicken

Day 4

Breakfast:

Chocolate Protein Shake

Lunch:

cheese and ham sandwich made with two oopsie rolls

mustard or mayonnaise

tomato and lettuce for the sandwich

diet soda

Dinner:

6 ounces fish, baked with butter, spices and also herbs

2-cup lettuce salad with cucumbers, tomatoes and also radishes

2 tablespoons homemade dressing

1 cup cooked cauliflower and broccoli, mixed

hot tea with lemon

Snack Suggestions:

2 boiled eggs

warm chicken broth with scrambled egg and also chives

diet gelatin with whipped cream

Day 5

Breakfast:

chicken and vegetable soup

1 muffin, toasted

tablespoon butter

Lunch:

Chicken or tuna salad with bacon crumbles, chopped celery, green onions and also spices

served in two oopsie rolls

1-ounce pork rinds with half cup homemade salsa

diet soda

Dinner:

6 ounces of sliced pork roast

2-cups lettuce salad with cucumbers, tomatoes, green onions and also radishes

2 tablespoons homemade dressing

hot tea with lemon

Snack Suggestions:

2 cheese sticks

2 boiled eggs

diet gelatin topped with whipped cream

Day 6

Breakfast:

Chocolate protein shake

Lunch:

2-cup chef salad with tuna, boiled eggs, cheese, bacon crumbles, and also half avocado

2-3 tablespoons homemade dressing

10 or more olives

diet soda

Dinner:

Meatballs made with crushed pork rinds and simmered in Alfredo sauce, serve over 1 cup french-style green beans with mushrooms

2 deviled eggs

Snack Suggestions:

1-ounce pork rinds with cream cheese dip (bacon, green onions and also jalapeno)

1 or 2 leftover slices of pork roast

chicken broth with scrambled egg and also chives

Day 7

Breakfast:

2 scrambled eggs

3 slices of bacon

1 muffin, toasted

tablespoon butter

hot tea with lemon

Lunch:

baked chicken leg and thigh

1 cup cold vegetable salad, made with cooked vegetables and also sugar-free dressing

diet soda

Dinner:

8 ounces fish spread with mayo, rolled in crushed pork rinds and Parmesan cheese, and then baked

1 cup coleslaw

small raw vegetable tray with a ranch-style dressing

Snacks:

chicken vegetable soup

2 cheese sticks

2 slices ham, luncheon meat spread with 1-ounce cream cheese each, rolled up

This ketogenic diet meal plan is for the first week. Atkins Induction is a full 2-week phase, so you can repeat this ketogenic diet meal plan for the next week or you can also create your own, but using the same principles. 

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