Are you looking for an easy ketogenic diet meal plan to follow? I’m sure a lot of you need simple and quick meals to prep for the week, primarily if you’re working! And while meal planning can seem easy in theory, it’s quite tricky with a keto diet as it’s quite restrictive with what you can eat. That’s why I did my research to make a whole week’s worth of high-fat, low-carb eating that will help you reach your goals.
A Weekly Ketogenic Diet Meal Plan
This low-carb, high-fat diet helps transition your body to burning its stored fat rather than to rely on carbs as a source of energy. To reach ketosis, the state of fat burning, you will need to decrease your intake of carbs to less than 50 grams a day. You can do this by following this sample meal plan:
Breakfast: Two eggs cooked in coconut oil paired with about ten walnuts and half an avocado
Lunch: Three cups of arugula salad using an oil-based dressing and a serving of tuna or sardines
Snack: One can of coconut milk with one scoop of peanut butter. Mix and freeze for “ice cream.”
Dinner: Chicken thigh with a cream sauce paired with cauliflower mash and roasted zucchini.
Breakfast: Two eggs and bacon with spinach sautéed with olive oil, garlic, half a green pepper, and onions
Lunch: A serving of grilled chicken breast with six cherry tomatoes, an onion, and three cups of mixed greens. Cook the vegetables with olive oil
Snack: A serving of almonds and a celery stalk (you can use peanut butter as a dip)
Dinner: Five ounces of salmon pairs with one cup of broccoli cooked with butter and olive oil. (This is my favorite dinner because salmon is known as a healthy food for sleep!)
Breakfast: Make a smoothie with a serving of unsweetened almond milk, a low-carb protein powder, hemp seeds, an avocado, almond butter, and spinach leaves
Lunch: Spinach salad with cabbage, an avocado, sliced olives, Parmesan cheese, hemp seeds, and tuna. Top it off with an oil-based vinaigrette
Snack: Cheese and crackers (watch out for the carbs here!)
Dinner: Four ounces of fish mixed with a sugar-free tomato sauce and a cup of asparagus with a mustard-mayonnaise dip on the side.
Breakfast: A serving of plain Greek yogurt with a spoonful of almond butter
Lunch: Salt and pepper chicken breast fried with olive oil, paired with mashed cauliflower prepared with butter, oil, and heavy cream
Snacks: Half an avocado and tomato slices with salt
Dinner: Italian spicy sausage links with broccoli cooked in olive oil. Sprinkle with grated Parmesan
Breakfast: A three-egg omelet made of spinach, mushroom, and onions, cooked in olive oil. If you’re still hungry, grab a handful of nuts.
Lunch: A salad with mixed greens, cucumbers, tomatoes, basil, hard cheese, olives, and grilled chicken. Use an oil-based dressing
Snacks: Seaweed snacks
Dinner: Cream of mushroom soup and kelp noodles with tofu strips, mixed with basil pesto.
Breakfast: Assorted nuts and seeds with unsweetened almond milk. You can choose to have berries with it
Lunch: Tuna salad made with celery, pickles, mayonnaise, and salt and pepper. You can add your choice of mixed greens
Snack: Cucumber sandwiches made with Swiss or cheddar cheese
Dinner: Pork chops with asparagus, both cooked using olive oil
Breakfast: Bullet coffee: Mixed your black coffee with grass-fed butter and coconut oil. You can also have two scrambled eggs with spinach and mushrooms, also cooked in coconut oil
Lunch: A naked burger patty with raw kale or spinach slaw. You can use mayonnaise and mustard as condiments
Snack: An asparagus with an aioli dipping sauce
Dinner: A grass-fed sirloin steak cooked in coconut oil, paired with steamed greens
Now, you don’t need to follow this meal plan. There are other recipes you can follow to suit your needs or cravings, like a keto pancake recipe or different shakes for a change. As long as you avoid carbs and sugar, then you can create your meal plans and stay consistent with it!
Wrapping It Up
Following a ketogenic diet is a bit tricky if you’re unsure of what to eat and go by your day without an effective plan! With this no-brainer meal plan for the week, you’ll be able to successfully prep your way to stay healthy while achieving weight loss goals.
I hope that this ketogenic diet meal plan for the week gives you an idea of what you can prepare for yourself without spending too much time in the kitchen. So don’t wait any longer and start your meal planning today!
For those who would like to ask questions or share their keto diet journey, do post your comments below. All of what you share will be much appreciated.