A Non-Macro Counters 7-Day Ketogenic Diet Meal Plan

I’ve been a Holistic Nutritionist for over 10 years now and I’ve NEVER counted a single macro.

I’ve also personally consulted with over 1,000 people and helped over 25,000 people with my online programs without counting a single macro, point, calorie, or ketone.

As you can probably guess, I’m not very popular among my Keto “gurus” or weight loss “experts” friends and colleagues.

Good thing I’m not in this field to be popular, I want results for my customers and readers.

If you’re stressed about eating, keto, your weight, etc…then I want you to stop counting macros and start focusing on your habits.

Count how many habits you’re changing, that’s what really counts in the long run.

Counting macros, points, calories, etc…is NOT a sustainable way of eating.

Do you really want to count macros and obsess about calories or points for the rest of your life?

Me either…

And the good news? You don’t have to count anything to be successful with a ketogenic diet.

The Basics Of A Ketogenic Diet

The Keto Diet is a low carb, higher fat diet. In short: it transitions your body to burning stored body fat instead of relying on carbohydrates as its preferred source of energy.

To make this transition, you need to dramatically decrease your carb intake to below 50g per day – with some people going as low as 20-30g of carbs per day. This allows your body to draw from stored fat for energy, resulting in a metabolic state known as ketosis.

Health benefits include: a reduction in excess body fat, helping build lean muscle mass, enhanced energy and optimal mental clarity. At its core, the keto diet is made up of high-quality proteins, plenty of seasonal vegetables and healthy fats. You’ll need to cut out sugar, starchy carbohydrates and gluten.

The 3-Week Ketogenic Diet Helps Detox Your Liver, Reduce Inflammation, and Burn Fat In 21 Days…Learn How Here

A keto diet is pretty simple in theory (low carbs, high fat, moderate protein). But that doesn’t necessarily tell you exactly what to eat, what to avoid, or how much to eat.

So What Exactly Can You Eat on A Ketogenic Diet?

  • Healthy fats, e.g., coconut oil, butter or ghee, lard, tallow, bacon fat, olive oil
  • Meats, including organ meats
  • Eggs
  • Fish and Seafood
  • Non-starchy vegetables (especially green leafy vegetables)
  • Some berries

So a typical day’s meal might look like this:

  • Breakfast – eggs with bacon
  • Lunch – cup of bone broth with chicken salad
  • Dinner – steak with sauteed veggies followed by a keto dessert

The Purpose Of The Ketogenic Diet

The ketogenic diet has one purpose: to induce ketosis, burning fat instead of carbs.

The other diets have their own share of health benefits, particularly the Mediterranean diet, and all of them help with weight loss, though only the ketogenic diet helps you induce and maintain ketosis.

The focus of these diets is to eat healthy, whole foods that are as close to nature as possible. Even without the rigorous tracking involved on keto, you still have to watch the amount of food you are consuming on these diets in order to attain the benefits.

Keto is already considered “Atkins on steroids.” If you’re eager to gain the benefits of being in ketosis, the paleo and Mediterranean diets can be customizable to induce a ketogenic state.

Simply replace all of the bread and starchy root vegetables with more oil, fatty meats and fish and low-carb nuts.

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.

7-Day Keto Diet Menu Sample

Here’s your 7-Day sample Keto Diet meal plan for weight loss. The key is to stay high-fat, low-carb, with a moderate amount of protein.

Day 1:

  • Breakfast: Scrambled egg lettuce wrap with avocado and cilantro
  • Snack: Nuts  Lunch: kale salad with grilled chicken with olive oil dressing.
  • Snack: bell pepper with guacamole
  • Dinner: Steak with cauliflower rice

Day 2:

  • Breakfast: Baked egg in an avocado cup
  • Snack: Macadamia nuts
  • Lunch: Tuna salad with a side of green salad
  • Snack: Sliced cheese or cold cut turkey roll-ups
  • Dinner: Chinese Beef and broccoli

Day 3:

  • Breakfast: Full-fat Greek yogurt topped with chia seeds and crushed walnuts
  • Snack:  Turkey jerky (look for no added sugar type)
  • Lunch: Cauliflower fried rice
  • Snack: Sliced cheese
  • Dinner: Roast beef with sautéed mushroom and zucchini

Day 4:

  • Breakfast: Blackberry protein shake with kale and almond butter
  • Snack: Zucchini parmesan chips
  • Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
  • Snack: Bacon deviled eggs
  • Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus

Day 5:

  • Breakfast: Fried eggs with bacon and a side of greens.
  • Snack: 1/2 cup coconut chips
  • Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad.
  • Snack: Celery sticks dipped in almond butter.
  • Dinner: Meatloaf on a bed of watercress salad

Day 6:

  • Breakfast: Feta cheese and spinach omelet.
  • Snack: Bacon wrapped asparagus.
  • Lunch: Chicken wings with celery sticks.
  • Snack: Cocoa Coconut milk smoothie
  • Dinner: Grilled chicken with bell peppers and tomatoes

Day 7:

  • Breakfast: Full-fat Greek yogurt with coconut chips and pumpkin seeds
  • Snack: Cheese crisp
  • Lunch: Chicken salad wraps
  • Snack: Peanut butter fat bombs
  • Dinner: Grilled salmon with a side of cauliflower rice

What Do People Who Are Successful On Keto Know That You Don’t?

You do NOT need to count macros to see amazing results on a keto diet. I don’t include macros in my keto program, The 3-Week Ketogenic Diet.

And while some people are concerned or “thrown off” at first, they realize that I don’t include the macros on purpose!

I let the results speak for themselves!