7-Day Ketogenic Meal Plan To Lose Weight

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A ketogenic regimen has a great deal of medical advantages. It is an eating routine low in carbs and high in fats that can help you get in shape and enhance your health. Below you will see a seven-day Ketogenic diet meal arrangement.

7-Day Ketogenic Meal Plan To Lose Weight

Day one

Breakfast:

  • hot tea and lemon
  • ham and cheese (two oz) omelet with half avocado
  • tbsp butter
  • toasted muffin

Lunch:

  • diet soda
  • ten or more olives
  • hot wings with dressing
  • a cup coleslaw
  • two deviled eggs

Dinner:

  • a cup beef broth and scrambled egg with chives
  • two cups lettuce with bacon crumbles, cucumbers, and tomatoes, two-ounces cheese
  • two tbsp dressing
  • eight oz steak

Snack Options:

  • an oz ofpork rinds, half a cup salsa
  • tuna with two tbsp mayo

Day two

Breakfast:

  • a tbsp butter
  • toasted muffin
  • Chocolate protein shake

Lunch:

  • diet soda
  • tbsp butter
  • a cup cooked broccoli
  • Baked chicken thigh

Dinner:

  • hot tea with lemon and sweetener
  • 2 cups lettuce with green onions, tomatoes, and cucumbers
  • Large pork chop sauteed in butter

Snack Options:

  • two hard-boiled eggs
  • two oz hard cheese

Day three

Breakfast:

  • a cup chicken broth
  • tbsp butter
  • a toasted muffin
  • four slices bacon
  • three scrambled eggs

Lunch:

  • diet soda
  • ten olives
  • two cups chef salad with chicken ham, hard-boiled eggs, and bacon crumbles, two oz cheese
  • two tbsp dressing

Dinner:

  • half-avocado guacamole and pork rinds
  • 8-oz cheeseburger,mustard or mayo, tomato and lettuce

Snack:

  • two slices ham with one oz cream cheese each, rolled
  • two eggs
  • can of tuna (with 2 tbsp mayo)

Day four

Breakfast:

  • chicken and veggie soup
  • a toasted muffin
  • tbsp butter

Lunch:

  • diet soda
  • an ounce pork rinds with salsa
  • tuna or chicken salad with chopped celery, green onions, and bacon crumbles

Dinner:

  • hot tea with lemon
  • six oz pork roast
  • 2-cups lettuce with radishes, cucumbers, tomatoes, and green onions
  • Two tbsp dressing

Snack Options:

  • gelatin with whipped cream
  • two cheese sticks
  • two eggs

Day five

Breakfast:

  • Chocolate Protein Shake

Lunch:

  • diet soda
  • cheese and ham sandwich with tomato and lettuce
  • mustard or mayo

Dinner:

  • hot tea with lemon
  • a cup cooked broccoli and cauliflower
  • two-cup lettuce salad with radishes, cucumbers, and tomatoes
  • two tbsp dressing
  • six oz fish, baked with herbs, spices, and butter

Snack Suggestions:

  • gelatin with whipped cream
  • chicken broth, chives, scrambled egg
  • two eggs

Day six

Breakfast:

  • hot tea with lemon
  • tbsp butter
  • a muffin, toasted
  • two scrambled eggs
  • three slices of bacon

Lunch:

  • diet soda
  • baked chicken leg and thigh
  • 1 cup cooked vegetable salad, sugar-free dressing

Dinner:

  • small raw vegetable tray, ranch dressing
  • a cup coleslaw
  • eight oz fish spread with mayo, rolled in Parmesan cheese and crushed pork rinds, baked

Snacks:

  • two cheese sticks
  • chicken vegetable soup

Day seven

Breakfast:

  • Chocolate protein shake

Lunch:

  • diet soda
  • ten olives
  • 2-cup salad with boiled eggs, tuna, bacon crumbles, half avocado, and cheese
  • Three tbsp dressing

Dinner:

  • Two eggs
  • Meatballs of crushed pork rinds in Alfredo sauce, side: one cup green beans and mushrooms

Snack Options:

  • One oz pork rinds and cream cheese with jalapeno, bacon, and green onions
  • chicken broth, chives, scrambled egg

This program should be used in the first week. For the full, 2-week Atkins Induction, you can either do this keto meal plan the second week as well or make one for yourself using the same ingredients and directions.

 

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