Keto Diet Menu: 7-Day Keto Meal Plan for Beginners

If you’re looking for a diet to help you lose weight, burn fat, improve your

health, there is a perfect diet called keto.

Keto short for ketogenic diet is a high-fat, low-carb meal plan that drives the

body into ketosis. It’s a natural metabolic state where the body uses fat as its

primary source of fuel instead of glucose.

Ketosis is the main purpose of the ketogenic diet.

In ketosis, your body becomes incredibly effective at burning fat.

And the more stored fat is used as a fuel, more fat and weight you’ll lose.

It may sound unconventional to eat a high-fat diet to burn fat and lose

weight.

But the diet is in fact well studied and proven.

Over 20 studies show that the keto diet can help you lose weight and

improve your health and fitness (1).

But getting to this state of ketosis requires you to follow a keto diet meal.

A keto diet meal plan is what enables your body to enter ketosis

It focuses on limiting carbohydrates intakes and upping fat, and some

protein.

More on this in a minute.

This is pretty much what qualifies a diet to be a ketogenic diet.

But, let’s backtrack a bit in case you’re not familiar with the keto diet plan

and menu before we get started.

What is a Keto Diet?

A keto diet is a low-carb eating plan designed to drive your body into a state

called ketosis.

Ketosis is a natural metabolic state that involves the body producing

ketones out of fat. It then uses them for energy instead of carbohydrates.

Your body only goes into ketosis when carbohydrates intake is low. This is

the main purpose of a ketogenic diet.

This translates to:

60-75% of your calories from fat.

15-30% of your calories from protein.

5-10% of your calories from carbs.

As extreme as this may seem, the keto diet is medically tested and proven

beneficial for health.

It has so far been linked to weight loss, reversing type 2 diabetes, and

managing blood sugar levels.

Since the keto diet menu follows a strict guideline, having a sample meal

plan can make things easier.

It takes the guesswork out of choosing what to eat and not to eat on a keto

diet.

It also removes the headache of calculating your macro portions to reach ketosis.

That’s all built into this Keto Meal Plan.

Just by following this, you can automatically put your body in the fat-

burning zone a.k.a ketosis.

Here is a 7-day sample keto diet menu to get started on the keto diet and

ignite your fat burning.

In conjunction with the keto diet menu, here is your “keto diet food list”.

Keto Diet Food List

It’ll be a handy guide for food shopping for the meals.

The following keto foods are part of this 7-day meal plan.

Protein:

Grass-fed beef (organic preferred, eggs).

Fish and seafood (salmon, shrimps )

Dark meat chicken (organic preferred).

Bacon

Beef (organic preferred)

Tuna

Even though 75% of calories come from fat on the keto diet, you still need protein. Just make sure

you consume them in moderation.

Oil and Fats:

Avocado oil

Coconut oil

Olive oil

Ghee butter

Butter

Heavy cream

Full-fat Greek yogurt

Cheese

Fruits and Veggies:

Avocado

Leafy greens (kale, spinach, bell pepper broccoli, lettuce, and arugula)

Celery

Asparagus

Cauliflower

Blackberries

Cilantro

Tomatoes

Bell peppers

Mushroom

Zucchini

Watercress

Nuts and Seeds:

Walnuts

Almonds

pecans

Brazil nuts

Macadamias

Hazelnuts

Almonds

pistachios

Pine nuts

cashews

Flax seeds

Chia seeds

Nut butter

Coconut chips

Dairy Products:

Cheddar cheese

Feta cheese

Other cheese of your choice

Beverages:

Water

Almond milk

Bone Broth

Plain tea

Black coffee

This is not a comprehensive keto diet food list. It just covers the foods in this

7-day meal plan.

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