7 Day Keto + Intermittent Fasting Meal Plan
Are you looking forward to reaping the benefits of ketosis, but you aren’t sure how to get there?
The ketogenic diet is the go-to diet for people who are looking to lose weight, lower cholesterol and blood pressure, help treat diabetes and even protect against neurological diseases.
But, if you are a beginner, the thought of completely turning your kitchen upside down and training your body to eat in a different way may seem overwhelming.
One of the most effective ways to ease into the ketogenic diet is by following a diet plan, which will provide you with a shopping list and basic recipes that give you clear guidelines on what you can and cannot eat on the ketogenic diet.
Do you want something you can easily refer to as you begin your journey? Then this 7-day keto diet and menu is a perfect place for you to start!
Day 1:
- Breakfast: Morning Coffee Smoothie
- Snack: Handful of cashews
- Lunch: Keto Four Cheese Pizza Breadsticks
- Snack: Hard-boiled egg
- Dinner: Keto Garlic Rosemary Pork Chops
Day 2:
- Breakfast: Keto Sausage Egg McMuffin
- Snack: Handful of almonds
- Lunch: Keto Easy Kung Pao Chicken
- Snack: 2 slices turkey
- Dinner: Keto Chicken Drums Baked or Grilled
Day 3:
- Breakfast: Keto Eggs and Smoked Salmon
- Snack: Turkey jerky (look for no added sugar type)
- Lunch: Keto Simple Meatballs
- Snack: 1 oz. cheddar cheese and celery
- Dinner: Keto Easy Chicken Fajitas with Even Easier Guacamole
Day 4:
- Breakfast: Keto Bacon and Eggs Breakfast
- Snack: 2 Tbsp. Sunbutter
- Lunch: Keto Lemon Black Pepper Tuna Salad
- Snack: Keto Cocoa Almond Fat Bombs
- Dinner: Keto Oregano Meatballs with Olive Tapenade & Zucchini Noodles
Day 5:
- Breakfast: Keto Breakfast Coconut Waffles
- Snack: 2 Tbsp. Almond Butter with celery sticks
- Lunch: Keto Spicy Pork and Kale Soup
- Snack: Handful of cashews
- Dinner: Turkey Meatloaf
Day 6:
- Breakfast: Keto Instant Brussel Sprouts and Bacon Omelet
- Snack: Keto Cashew Butter Fat Bombs
- Lunch: Keto Simple and Fast Shredded Chicken Breast
- Snack: 2 Tbsp. Sunbutter with celery
- Dinner: Baked Lemon Dill Haddock
Day 7:
- Breakfast: Fat-Burning Banana Bread Smoothie
- Snack: 1 oz. cheddar with a handful of blueberries
- Lunch: Keto 5-Minute Sardines Salad
- Snack: hard-boiled egg
- Dinner: Keto Tex-Mex Style Burger
