A Complete Weekly Keto Diet Plan: What to Eat & How to Start

A Complete Weekly Keto Diet Plan: What to Eat & How to Start



The keto (ketogenic) diet is a low-carbohydrate, high-fat eating pattern designed to help the body enter ketosis—a metabolic state where fat becomes the primary fuel source instead of glucose. Many people follow keto for weight management, improved energy, or better blood sugar control.


Below is a simple, practical 7-day keto meal plan suitable for beginners. It emphasizes whole foods, healthy fats, moderate protein, and very low carbohydrates.


Keto Diet Basics


To stay in ketosis, you typically aim for:


Carbs: 20–50 g per day


Protein: Moderate (0.8–1.2 g per kg of body weight)


Fat: High enough to keep you full (avocado, olive oil, nuts, seeds, eggs, fatty fish)


Foods to enjoy:

✔ Eggs, meat, poultry, seafood

✔ Leafy greens & low-carb vegetables

✔ Avocados, olives, nuts

✔ Cheese & full-fat dairy (if tolerated)

✔ Healthy oils: olive, coconut, avocado


Foods to avoid:

✘ Sugar & sweets

✘ Grains & bread

✘ Starchy vegetables (potatoes, corn)

✘ Most fruits (except berries in small amounts)

✘ Sugary drinks, processed foods


7-Day Keto Meal Plan

Day 1


Breakfast: Scrambled eggs with spinach cooked in butter

Lunch: Chicken salad with avocado, olive oil, and almonds

Dinner: Grilled salmon with asparagus

Snack: Cheese cubes or 5–6 olives


Day 2


Breakfast: Greek yogurt (unsweetened) with a few chia seeds

Lunch: Bunless beef burger with lettuce and pickles

Dinner: Creamy garlic butter shrimp with zucchini noodles

Snack: Handful of walnuts


Day 3


Breakfast: Omelet with mushrooms, cheese, and peppers

Lunch: Tuna salad wrapped in lettuce

Dinner: Roast chicken with broccoli cooked in olive oil

Snack: Half an avocado


Day 4


Breakfast: Bulletproof coffee (coffee + butter + MCT oil) or tea + boiled eggs

Lunch: Keto chicken soup with vegetables

Dinner: Pork chops with sautéed green beans

Snack: Cucumber slices with cream cheese


Day 5


Breakfast: Smoothie (spinach + coconut milk + peanut butter + ice)

Lunch: Egg salad on a bed of lettuce

Dinner: Baked cod with cauliflower mash

Snack: Almonds (small handful)


Day 6


Breakfast: Fried eggs with avocado slices

Lunch: Caesar salad with grilled chicken (no croutons)

Dinner: Steak with garlic butter and roasted Brussels sprouts

Snack: A few berries with whipped cream


Day 7


Breakfast: Keto pancakes (almond flour) with butter

Lunch: Turkey roll-ups with cheese and veggies

Dinner: Baked chicken thighs with mixed low-carb vegetables

Snack: Dark chocolate (85%+) square


Tips for Success


Stay hydrated. Keto may cause water loss.


Add electrolytes (salt, magnesium, potassium) to prevent the “keto flu.”


Keep carbs low and consistent to maintain ketosis.


Meal prep to avoid high-carb temptations.

complete kito diet plan 

click here 

Conclusion


A well-structured weekly keto diet plan can make transitioning into ketosis easier and more enjoyable. Focus on whole foods, monitor your carb intake, and adjust portion sizes based on your goals. Always consult a healthcare professional if you have underlying medical conditions. 

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