Free 7-Day Ketogenic Diet Meal Plan

What Is Ketogenic Diet

“Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get a lot calories from protein and fat and less of carbohydrates. You cut back most on the carbs that’s easy to digest, as if sugar, soda, pastries, and white bread.



How It Works

As you eat less than fifty grams of carbs a day, your body eventually runs out of fuel (blood sugar) them can use quickly. These typically takes three to four days. Then you will start to break down protein and fat for energy, which can make you slim down. These is called ketosis.

A ketogenic diet may aid you lose a lot weight in the first three to six months than some other diets. These may be because them takes more calories to change fat into energy than them acts to change carbs into energy. It is too possible that a high-fat, high-protein diet satisfies you more, so you eat less, but that’s not been proved yet.

People use a ketogenic diet most often to lose weight, but them can help manage certain medical conditions, like epilepsy, too. It also may help people on heart disease, certain brain diseases, and even acne, but there needs to be more research in those areas. Talk with your doctor first to find out if it’s safe for you to try a ketogenic diet, especially if you’ve type 1 diabetes.



Free 7-Day Ketogenic Diet Meal Plan

Free 7-Day Ketogenic Diet Meal Plan

Ketogenic Diet Meal Plan Day 1

Breakfast: Ketogenic Green Smoothie

Yield: 1 | Calories: 380 | Fat: 30 g | Carbohydrates: 13 g | Sugar: 3 g | Fiber: 8 g | Protein: 12 g

Ingredients

Instructions

  1. Place the spinach, almonds, brazil nuts, and coconut milk into the blender first.
  2. Blend until pureed.
  3. Add in the rest of the ingredients and blend well.



Lunch: 15-Minute Tamari Marinated Steak Salad

Yield: 2 | Calories: 500 | Fat: 37 g | Carbohydrates: 4 g | Sugar: 1 g | Fiber: 2 g | Protein: 33 g

Ingredients

  • 2 large handfuls (2.5 oz or 75 g) salad greens
  • ½ red bell pepper, chopped into slices
  • 6-8 grape or cherry tomatoes, chopped into halves
  • 4 radishes, sliced
  • 1 Tablespoon olive oil
  • ½ Tablespoon fresh lemon juice
  • Salt to taste
  • ½ lb (250 g) steak
  • ¼ cup (60 ml) gluten-free tamari soy sauce
  • Olive or avocado oil to cook steak in

Instructions

  1. Marinade the steak in the tamari soy sauce.
  2. Prepare the salad by tossing the bell pepper, tomatoes, radishes, and salad greens with the olive oil, lemon juice, and salt to taste.
  3. Divide salad between 2 plates.
  4. Place avocado oil (or olive oil) into a frying pan on high heat and cook the marinated steak (or grill the steak) to the level of doneness you like.
  5. Place the steak on a plate for 1 minute. Cut the steak into slices, and place half of the slices on top of each salad.



Dinner – Cauliflower Tabouli (Tabbouleh) Salad

Yield: 2 | Serving size: 90 g | Calories: 80 | Fat: 7 g | Carbohydrates: 5 g | Sugar: 2 g | Fiber: 2 g | Protein: 1 g

Ingredients

  • 100 g (3.5 oz) cauliflower florets
  • 2 Tablespoons parsley, finely diced
  • 3 mint leaves, finely diced
  • 2 cherry tomatoes, diced
  • 1 slice lemon diced
  • 1 Tablespoon olive oil
  • Salt and pepper to taste

Instructions

  1. Food process the cauliflower florets to form a couscous like texture. Make sure the florets and the food processor is dry to prevent a mash from forming instead.
  2. Mix the food processed cauliflower florets with the finely diced herbs, tomatoes, lemon slice, olive oil, and salt and pepper to taste.

Ketogenic Diet Meal Plan Day two

Breakfast – Guacamole Topped Scrambled Eggs

Yield: 1 | Calories: 370 | Fat: 23 g | Carbohydrates: 4 g | Sugar: 1 g | Fiber: 2 g | Protein: 18 g

Ingredients

Instructions

  1. Place the coconut oil into a pan. Add the eggs and scramble over a low heat.
  2. Place the scrambled eggs into a bowl and top with the guacamole. If you want, you can add salt.



Lunch – Garlic Bacon Wrapped Chicken Bites

Yield: 4 | Calories: 230 | Fat: 13 g | Carbohydrates: 5 g | Sugar: 2 g | Fiber: 1 g | Protein: 22 g

Ingredients

  • 1 large chicken breast, cut into small bites (approx 22-27 pieces)
  • 8-9 thin slices of bacon, cut into thirds
  • 3 Tablespoons garlic powder (or 6 crushed garlic if preferred)

Instructions

  • Preheat oven to 400F (205C) and line a baking tray with aluminum foil.
  • Place the garlic powder into a bowl and dip each chicken bite into the garlic powder.
  • Wrap each short bacon piece around each garlic chicken bite. Place the bacon wrapped chicken bites on the baking tray. Try to space them out so they’re not touching.
  • Bake for 25-30 minutes until the bacon turns crispy. Turn the pieces after 15 minutes if you can remember.

Dinner – Lemon Black Pepper Tuna Salad

Yield: 1 | Calories: 480 | Fat: 40 g | Carbohydrates: 11 g | Sugar: 2 g | Fiber: 8 g | Protein: 45 g

Ingredients

  • ⅓ cucumber, diced small
  • ½ small avocado, diced small
  • 1 teaspoon lemon juice
  • 1 can (4-6 oz or 100-150 g) of tuna
  • 1 Tablespoon Paleo mayo
  • 1 Tablespoon mustard
  • Salt to taste
  • Salad greens (optional)
  • Black pepper to taste

Instructions

  1. Mix together the diced cucumber and avocado with the lemon juice.
  2. Flake the tuna and mix well with the mayo and mustard.
  3. Add the tuna to the avocado and cucumber. Add salt to taste.
  4. Prepare the salad greens (optional: add olive oil and lemon juice to taste).
  5. Place the tuna salad on top of the salad greens.
  6. Sprinkle black pepper on top.

Ketogenic Diet Meal Plan Day three



Breakfast – Bacon Lemon Thyme Breakfast Muffins

Yield: 12 | Calories: 300 | Fat: 28 g | Carbohydrates: 7 g | Sugar: 1 g | Fiber: 3 g | Protein: 11 g

Ingredients

Instructions

  1. Preheat oven to 350F.
  2. Melt the ghee in a mixing bowl.
  3. Add in the almond flour and baking soda.
  4. Add in the eggs.
  5. Add in the lemon thyme (use other herbs if you prefer) and the salt.
  6. Mix everything together well.
  7. Lastly, add in the bacon bits.
  8. Line a muffin pan with muffin liners. Spoon the mixture into the muffin pan (to around ¾ full).
  9. Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.

 

Lunch – Mustard Sardines Salad

Yield: 1 | Calories: 260 | Fat: 20g | Net Carbohydrates: 0g | Protein: 25g

Ingredients

Instructions

  1. Drain most of the olive oil from the sardines.
  2. Mash up the sardines.
  3. Combine the sardines, diced cucumbers, lemon juice, mustard, and salt and pepper. Mix well.

Dinner – Beef Curry

Yield: 4 | Serving size: 1 bowl | Calories: 440 | Fat: 33 g | Carbohydrates: 11 g | Sugar: 2 g | Fiber: 4 g | Protein: 25 g

Ingredients

  • 1 lb beef round or other boneless cut, cut into 1-inch cubes (I like to use boneless short-ribs)
  • 1 medium onion, sliced
  • 1 Tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 1 teaspoon cardamom
  • ¾ cup of coconut milk (the solid part of a can of refrigerated coconut milk)
  • 2 carrots, sliced (optional)
  • 1 bell pepper, diced (optional)
  • 10 button mushrooms, diced (optional)
  • 1 Tablespoon fish sauce
  • 1 teaspoon freshly grated ginger
  • 2 cloves garlic, minced
  • ¼ cup fresh basil leaves, chopped
  • Salt to taste
  • Coconut oil to cook in

Instructions

  1. In a saucepan, saute the beef and onions in coconut oil on medium heat for 5-6 minutes until the beef is browned.
  2. Add the spices, coconut milk, carrots, bell peppers, mushrooms, and fish sauce. Bring to the boil, then cover and simmer for 1 hour until the beef is tender.
  3. Add the chopped basil, garlic, ginger, and salt to taste and simmer for 10 more minutes.

Ketogenic Diet Meal Plan Day four

Breakfast – Matcha Smoothie Bowl

Yield: 1 | Calories: 420 | Fat: 28 g | Carbohydrates: 25 g | Sugar: 6 g | Fiber: 17 g | Protein: 13 g

Ingredients

Instructions

  1. Blend the matcha powder with the yogurt. Add in stevia to sweeten it if you want.
  2. Pour the smoothie into a bowl.
  3. Top with the chia seeds, goji berries, coconut flakes, and cacao nibs.

Lunch – Chicken Noodle Soup

Yield: 2 | Calories: 310 | Fat: 16 g | Carbohydrates: 6 g | Sugar: 3 g | Fiber: 2 g | Protein: 34 g

Ingredients

  • 3 cups chicken broth (approx 720ml)
  • 1 chicken breast, chopped into small pieces (approx 240g or 0.5 lb)
  • 2 Tablespoons avocado oil
  • 1 stalk of celery, chopped (approx 57g)
  • 1 green onion, chopped (approx 10g)
  • ¼ cup cilantro, finely chopped (approx 15g)
  • 1 zucchini, peeled (approx 106g)
  • Salt to taste.

Instructions

  1. Dice the chicken breast.
  2. Add the avocado oil into a saucepan and saute the diced chicken in there until cooked.
  3. Add chicken broth to the same saucepan and simmer.
  4. Chop the celery and add it into the saucepan.
  5. Chop the green onions and add it into the saucepan.
  6. Chop the cilantro and put it aside for the moment.
  7. Create zucchini noodles – I used a potato peeler to create long strands, but other options include using a spiralizer or a food processor with the shredding attachment.
  8. Add zucchini noodles and cilantro to the pot.
  9. Simmer for a few more minutes, add salt to taste, and serve immediately.



Dinner – Thai Chicken and Rice

Yield: 4 | Serving size: 1 large bowl | Calories: 350 | Fat: 11 g | Carbohydrates: 9 g | Sugar: 4 g | Fiber: 4 g | Protein: 55 g

Ingredients

  • 1 head of cauliflower
  • 1 Tablespoon freshly grated ginger
  • 3 eggs
  • 3 chilies – pick your favorite
  • 3 cloves of garlic, crushed
  • Meat from a whole chicken (or use 3-4 cooked chicken breasts), shredded
  • Salt to taste
  • Coconut oil to cook with
  • 1 Tablespoon coconut aminos or tamari soy sauce (optional)
  • ½ cup cilantro, chopped (for garnish)

Instructions

  1. Break the cauliflower into florets and food process until it forms a rice-like texture (may need to be done in batches).
  2. Place the cauliflower into a large pan with coconut oil and cook the cauliflower rice (may need to be done in 2 pans or in batches). Keep the heat on medium and stir regularly.
  3. In a separate pan, scramble the eggs in some coconut oil. Add the scrambled eggs to the cauliflower rice.
  4. Add in the ginger, garlic, and the chopped chilies.
  5. When the cauliflower rice is soft, add in the shredded chicken meat.
  6. Add in the coconut aminos/tamari soy sauce and salt to taste. Mix well.
  7. Garnish with cilantro.

Ketogenic Diet Meal Plan Day 5

Breakfast – Super Quick Scramble

Yield: 1 | Serving size: 1 plate | Calories: 350 | Fat: 29 g | Carbohydrates: 5 g | Sugar: 3 g | Fiber: 1 g | Protein: 21 g

Ingredients

  • 3 eggs, whisked
  • 4 baby bella mushrooms
  • ¼ cup red bell peppers
  • ½ cup of spinach
  • 2 slices of deli ham
  • 1 tablespoon of coconut oil or ghee
  • Salt and pepper to taste

Instructions

  1. Chop up the vegetables and the ham.
  2. Place ½ tablespoon of butter into a frying pan and melt. Saute the vegetables and ham.
  3. Place the whisked eggs into a separate frying pan with the other ½ tablespoon of butter.
  4. Cook on medium heat and keep stirring to prevent overcooking.
  5. Once the eggs are cooked, season them with salt and pepper to taste.
  6. Lastly, add the sauteed vegetables and ham in with the eggs and mix. Serve immediately.



Lunch – Mini Zucchini Avocado Burgers

Yield: 2 | Calories: 370 | Fat: 30 g | Carbohydrates: 9 g | Sugar: 4 g | Fiber: 6 g | Protein: 23 g

Ingredients

  • 1 large zucchini, chopped into ½-inch (1 cm) thick slices (around 14-16 slices)
  • ½ lb (225 g) ground beef
  • ¼ avocado, cut into small slices
  • 2 Tablespoons (30 ml) olive or avocado oil for greasing baking tray
  • 2 teaspoons (10 g) salt
  • 1 Tablespoon Paleo mayo
  • 1 Tablespoon mustard

Instructions

  1. Preheat oven to 400F (200C).
  2. Grease a baking tray with olive or avocado oil and sprinkle 1 teaspoon of salt across it.
  3. Place the zucchini slices on the baking tray.
  4. Form small balls from the ground beef and press into patties – around 7 or 8 patties – and place on the baking tray.
  5. Place baking tray into oven and bake for 15 minutes. Alternatively, instead of baking them, you can grill the zucchini and beef patties or pan-fry them in some olive or avocado oil.
  6. Meanwhile, slice the avocado into small thin slices.
  7. Put the mini burgers together using the zucchini slices as buns – add a slice of avocado to each burger and top with condiments like Paleo mayo and mustard.

Dinner – Pan-Fried Pork Tenderloin

Yield: 2 | Calories: 330 | Fat: 15 g | Carbohydrates: 0 g | Sugar: 0 g | Fiber: 0 g | Protein: 47 g

Ingredients

  • 1 lb pork tenderloin
  • salt and pepper to taste
  • 1 tablespoon coconut oil

Instructions

  1. Cut the 1 lb pork tenderloin in half (to create 2 equal shorter halves).
  2. Place the 1 tablespoon of coconut oil into a frying pan on a medium heat.
  3. After the coconut oil melts, place the 2 pork tenderloin pieces into the pan.
  4. Leave the pork to cook on its side. Once that side is cooked, turn using tongs to cook the other sides. Keep turning and cooking until the pork looks cooked on all sides.
  5. Cook all sides of the pork until the meat thermometer shows an internal temperature of just below 145F (63C).
  6. The pork will keep on cooking a bit after you take it out of the pan.
    Let the pork sit for a few minutes and then slice into 1-inch thick slices with a sharp knife.

Ketogenic Diet Meal Plan Day six

Breakfast – Ghee and Coconut Coffee (or leftover muffins from Day 3)

Yield: 1 | Calories: 150 | Fat: 15 g | Carbohydrates: 0 g | Sugar: 0 g | Fiber: 0 g | Protein: 0

Ingredients

  • ½ Tablespoon (7 g) ghee
  • ½ Tablespoon (7 g) coconut oil
  • 1-2 cups (240-480 ml) of whatever coffee you like (or black or rooibos tea)
  • 1 Tablespoon (15 ml) almond milk or coconut milk

Instructions

  1. Put the ghee, coconut oil, almond milk (or coconut milk), and the coffee into a blender.
  2. Blend for 5-10 seconds. The coffee turns a foamy, creamy color. Pour it into your favorite coffee cup and enjoy!
  3. If you don’t have a blender, then try using a milk frother.



Lunch – Broccoli Bacon Salad with Onions and Coconut Cream

Yield: 6 | Serving size: 1 bowl | Calories: 280 | Fat: 26 g | Carbohydrates: 8 g | Sugar: 2 g |Fiber: 3 g | Protein: 7 g

Ingredients

  • 1 lb broccoli florets
  • 4 small red onions or 2 large ones, sliced
  • 20 slices of bacon, chopped into small pieces
  • 1 cup coconut cream
  • salt to taste

Instructions

  1. Cook the bacon first, and then cook the onions in the bacon fat.
  2. Blanche the broccoli florets (or you can use them raw or have them softer by boiling them).
  3. Toss the bacon pieces, onions, and broccoli florets together with the coconut cream and salt to taste.

 

Dinner – Grilled Chicken Skewers with Garlic Sauce

Yield: 2 | Serving size: 1 large plate | Calories: 580 | Fat: 33 g | Carbohydrates: 11 g | Sugar: 1 g | Fiber: 2 g | Protein: 55 g

Ingredients

For the Skewers

  • 1 lb chicken breast, cut into large cubes (approx 1-inch)
  • 1 onion, chopped
  • 2 bell peppers, chopped
  • 1 zucchini

For the Garlic Sauce

  • 1 head garlic, peeled
  • 1 teaspoon salt
  • Approx. ¼ cup lemon juice
  • Approx. 1 cup olive oil

for the marinade

  • ½ cup olive oil
  • 1 teaspoon salt

Instructions

  1. Heat up the grill to high. If using wooden skewers, soak them in water first.
  2. For the Garlic Sauce, place the garlic cloves and salt into the blender. Then add in around ⅛ cup of of the lemon juice and ½ cup of olive oil.
  3. Blend well for 5-10 seconds, then slow your blender down and drizzle in more lemon juice and olive oil alternatively until you hear the blender sound shift a bit (it’s subtle!). The consistency will then change into mayo-like consistency. If it doesn’t work, don’t worry – the sauce won’t look amazing, but it’ll still taste good!
  4. Keep half the garlic sauce to serve with. Take the other half of the garlic sauce and add in the additional ½ cup of olive oil and teaspoon of salt. Mix well – this makes the marinade.
  5. Chop the chicken, onion, bell peppers, and zucchini into approximate 1-inch cubes or squares. Mix them in a bowl with the marinade.
  6. Place the cubes on skewers and grill on high until the chicken is cooked (usually, we grill on the bottom for a few minutes to get the charred look and then move the skewers to a top rack with the lid down to cook the chicken well).
  7. Serve with the garlic sauce you kept.

 

Ketogenic Diet Meal Plan Day seven

Breakfast – Spring Soup with Poached Egg

Yield: 2 | Serving size: 1 bowl | Calories: 150 | Fat: 5 g | Carbohydrates: 11 g | Sugar: 5 g | Fiber: 7 g | Protein: 16 g

Ingredients

  • 2 eggs
  • 32 oz (1 quart) chicken broth
  • 1 head of romaine lettuce, chopped
  • Salt to taste

Instructions

  1. Bring the chicken broth to a boil.
  2. Turn down the heat and poach the 2 eggs in the broth for 5 minutes (for a slightly-runny egg).
  3. Remove the eggs and place each into a bowl.
  4. Add the chopped romaine lettuce into the broth and cook for a few minutes until slightly wilted.
  5. Ladle the broth with the lettuce into the bowls.

 

Lunch – Easy Zucchini Beef Saute with Garlic and Cilantro

Yield: 2 | Serving size: approx 300g | Calories: 500 | Fat: 40 g | Carbohydrates: 5 g | Sugar: 2 g | Fiber: 1 g | Protein: 31 g

Ingredients

  • 10 oz (300 g) beef, sliced into 1-2 inch strips (against the grain if you can)
  • 1 zucchini (approx. 300 g), cut into 1-2 inch long thin strips
  • ¼ cup cilantro, chopped
  • 3 cloves of garlic, diced or minced
  • 2 Tablespoon gluten-free tamari sauce
  • Avocado oil to cook with (or coconut oil or olive oil)

Instructions

  1. Place 2 tablespoons of avocado oil into a frying pan on high heat.
  2. Add the strips of beef into the frying pan and saute for a few minutes on high heat.
  3. When the beef is browned, add in the zucchini strips and keep sauteing.
  4. When the zucchini is soft, add in the tamari sauce, garlic, and cilantro.
  5. Saute for a few minutes more and serve immediately.



Dinner – Creamy Tomato Basil Chicken Pasta

Yield: 2 | Serving size: 1 large plate | Calories: 540 | Fat: 27 g | Carbohydrates: 15 g | Sugar: 8 g | Fiber: 4 g | Protein: 59 g

Ingredients

  • 2 chicken breasts, cubed
  • 2 Tablespoons ghee or coconut oil to cook in
  • 1 can diced tomatoes (14 oz or 400g)
  • ½ cup basil, chopped
  • ¼ cup coconut milk
  • 6 cloves garlic, minced
  • Salt to taste
  • 1 zucchini, shredded or spiralized (for the pasta) or spaghetti squash

Instructions

  1. Saute the diced chicken in the ghee or coconut oil until cooked and slightly browned.
  2. Add in the can of diced tomatoes and add in salt to taste. Place on a simmer and cook the liquid down.
  3. In the meantime, prepare the pasta. If using zucchinis, shred them in the food processor or use a julienne peeler or a spiralizer. If using spaghetti squash, chop it in half, remove the seeds, cover lightly with some coconut oil and microwave each half for 7 minutes.
  4. Add the basil, garlic and coconut milk to the chicken and cook for a few minutes longer.
  5. Place half of the pasta into each bowl and top with the creamy tomato basil chicken.



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