Ketogenic Diet – 7 Day Ketogenic Diet Meal Plan

The ketogenic diet (often called the keto diet ) dates back to the 1920s and was created by endocrinologist Dr Henry Geyelin to treat epilepsy.  In 1921 Geyelin found that kind of food he recommended had a positive effect on how the body processes nutrients, leading to fewer attacks in patients. It is very similar to the Atkins diet. Phase induction with the Atkins diet is the ketogenic diet. The basic principle behind the ketogenic diet is to reduce carbohydrate intake and replace them with healthy fats and protein. In this article, we will present you an example of the 7-day ketogenic diet meal plan.

7-DAY KETOGENIC DIET MEAL PLAN

DAY 1

Breakfast  – Eggs, bacon and tomato

Lunch – Chicken salad with olive oil and feta cheese

Dinner – Salmon with asparagus cooked in butter

DAY 2

Breakfast – Eggs, tomatoes, goat cheese and basil

Lunch – Peanut butter, almond milk, cocoa butter and milkshake with stevia

Dinner – Meatballs with vegetables and cheddar cheese

DAY 3

Breakfast – Keto milkshake

Lunch – Salad of prawns with avocado and olive oil

Dinner – Pork shops with broccoli, parmesan cheese and salad

DAY 4

Breakfast – Omelette with avocado, peppers, onions, spices and salsa

Lunch – A handful of nut and celery with guacamole and salsa

Dinner – Stuffed chicken with cheese and vegetables

DAY 5

Breakfast – Omelette with cheese and tomatoes

Lunch – The remains of the last dinner

Dinner – Eggs, steak, mushrooms and salad

DAY 6

Breakfast – Omelette with ham and vegetables

Lunch – Ham and cheese and a handful of nuts

Dinner – White fish with eggs and spinach cooked in coconut oil

DAY 7

Breakfast – Eggs with bacon and mushrooms

Lunch – Hamburger with salsa cheese and guacamole

Dinner – Beef steak with eggs and salad

KETO SNACKS

If you get hungry between meals, try to reduce hunger with these snacks :

  • Cheese with olives
  • 1-2 hard-boiled eggs
  • Dark chocolate with 90 % cocoa content
  • Celery with salsa and guacamole
  • A handful of nuts and seeds
  • Yoghurt mixed with cocoa butter and pecan butter
  • Milkshake with a low content of sugar and carbohydrates, cocoa butter and pecan butter