7 DAY KETO MEAL PLAN FOR BEGINNERS
Disclaimer: I love Ketogenic Diet 🙂
With a keto diet plan, you will never feel like you are dieting.
You have so many options and different delicious recipes to eat daily.
How many carbs intakes should you take to enter Ketosis?
For a ketogenic diet for beginners, the carb intake should be between 20-25 grams. Once you are in ketosis you can vary the carb content by 20-50 grams depending on how your body is reacting.
Just remember no diet plan is for ALL. You can even try a low carb diet plan to see which one is working better for you.
For me, Ketogenic diet worked like a charm.
Now, let’s plan our meal.
1 WEEK KETO MEAL PLAN
MONDAY
Breakfast: Keto Pancake with Whipped Cream
Lunch: Sausage egg roll in a bowl
Net Carbs: 3 g |
Dinner: Garlic Butter Chicken
Carbs: 3 g |
Snacks for the Day:
Boiled egg: Carb: 0.5 g
Keto Hot Chocolate: 3 g |
10 Almonds: 2 g
Total carb intake for the day: 17 g
TUESDAY
Breakfast: Almond Butter Waffles
Net Carb: 1 g |
Lunch: Cabbage Lasagne
Net Carbs: 8 g |
Dinner: Chicken Philly Cheesesteak Bowl
Net Carbs: 4 g |
Try out an easy salad today: Avocado Pepperoni salad
Net Carbs: 2 g |
Snacks for the day:
No-Bake Cookie by PeaceLoveandLowCarb.com | Net carbs: 2 g
Bullet Coffee by Ruled.me | Net carbs: 2g
Total carbs intake for the day: 19g
WEDNESDAY
Breakfast:
Psyllium Flax Seed Keto Bread | Net carbs: 3 g
BulletProof coffee | Net carbs: 2g
Lunch: Bacon and Salmon
Net Carbs: 4 g | Recipe by LowCarbMaven.com
Dinner: Roasted Chicken with Veggies
| Net Carbs: 4.8 g
Try out a bowl of soup in small quantity as a snack in the evening
Easy Broccoli Cheese Soup | Net Carbs: 4 g
Snacks for the day:
Onion Rings | Net Carbs: 4.5 g
Total carbs intake for the day: 22.3 g
THURSDAY
Breakfast:
Blueberry Scones | Net Carbs: 5 g
If its summer time then you can also have Frozen Yogurt Bars
Lunch: Keto Shrimp Scampi
Net Carbs: 5 g |
Dinner: Green bean Casserole
Net Carbs: 4 g |
A side dish with Dinner: Broccoli Cheese Nuggets
Net carbs: 4 g |
Snacks for the Day: Keto Soft Pretzels
Net Carbs: 6 g |
Total carb intake for the day: 24 g
FRIDAY
Breakfast:
Keto Flatbread Recipe
Net Carbs: 2g |
Lunch:
Low Carb Tortillas | Net Carbs: 2.75 g
Cashew Chicken | Net carbs: 6.7 g
Dinner:
It’s a Friday night, so try out some slow cooker recipes.
Fire Roasted Shrimp Tacos | Net Carbs: 4 g
Snacks for the Day:
100 g Avocado: Net carbs 2 g
5-10 Almonds: Net Carbs 2g
Total Carbs intake for the day: 19.45 g
SATURDAY
Breakfast:
Cinnamon and Pecan Keto porridge | Net Carbs 5.2 g
Lunch:
Bacon Cheeseburger Casserole | Total Carbs: 2g
Dinner:
Chicken Chili Verde | Net 4 g
Try a keto fat bomb:
Cream cheese Truffle | Net Carb 1g
Snacks for the day:
100 g Watermelon | Net Carbs 7.1 g
Total carbs intake for the day: 19.3 g
SUNDAY
Breakfast:
Raspberry Vanilla Keto Smoothie | Net Carbs: 4.3 g
Lunch:
Keto Enchiladas | Net Carbs: 10 g
Dinner:
Cheddar Chicken and Broccoli | Net Carbs: 2.6 g
Snacks for the Day:
Bacon-wrapped Jalapeno Poppers | Net Carbs: 1 g
Carbs intake for the day: 17.9 g
Anytime you feel hungry then you can grab different keto recipes.
Just keep a track of your total carb intake for the day.
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