The most effective 3 days ketogenic Diet Meal Plan!

Knowing what to eat on a Ketogenic diet can really help you get started quickly and easily. So we’ve created a free 7-day ketogenic diet meal plan to help you start a keto diet with as little effort as possible. (If you’re unsure what keto is or whether it’s right for you, then check out the first section of this article below.)

You can download this entire meal plan as a PDF or Kindle/epub version by clicking this link.

Or use the table of contents below to navigate through the different days. You’ll find all the ketogenic recipes used in this meal plan on this page (ingredients, instructions, and nutritional data as well as a photo of the recipe so you know what you’re making).

Our free ketogenic diet meal plan covers breakfast, lunch, and dinner. Some days, there’s an optional snack as well. You’ll need to check the yield for each recipe to make sure you make enough of the recipe for however many people there are eating. The nutritional data for the recipes are estimates based on each serving.

Table Of Contents – Free Ketogenic Diet Meal Plan

hat Is A Ketogenic Diet?

You know the stories where people survived not eating for weeks or even months at a time?

Well, that’s because our bodies are designed to have 2 ways to getting energy. It can burn glucose if you’re eating lots of carbohydrate daily. Or if it runs out or is low on glucose (e.g., if you eat a keto diet), then your body will start burning more fat.

So, if you’re looking to lose weight (and lose fat in particular), then a ketogenic diet is great.

Your body will turn your excess body fat into ketones and using ketones as the main energy source. And when your body starts burning more ketones, we call that being in a state of ketosis. That’s why a ketogenic (or keto) diet is also sometimes called the ketosis diet.

What Do You Eat On A Ketogenic Diet?

We’ve got a comprehensive keto diet food list you can Download here. But the basics of it is to eat plenty of health fats, a moderate amount of protein, and a small amount of carbohydrates.

The exact amount you should eat to get into ketosis will differ from person to person. Your body fat percentage, how much weight you want to lose, as well as how much exercise you do all make a difference. So we suggest you use our  Keto Calculator to figure out your exact macros (how many calories of fat, protein, and carbohydrates to eat).

This will give you a good estimate to use as a guide when you start your keto diet.

One factor that we highly emphasize on any diet you choose is to avoid processed foods and eat lots of vegetables. That’s why we have green smoothies and cauliflower salads in our meal plan. Keto is not just eating copious amounts of butter!

So if you’re ready to start your healthy ketogenic diet, then please check out our specially designed 7-day keto meal plan below.

Don’t forget, you can also download this entire meal plan as a PDF or Kindle/epub version by clicking this link.

Is Keto Right For You?

A ketogenic diet isn’t right for everyone. While many ancestral tribes may have been in ketosis for a few months at a time (e.g., the Inuits during the winter months), most people have not been on a ketogenic diet long term.

What that suggests is that keto diet is a fantastic tool to use when you want to lose weight without feeling hungry for a few months. But it doesn’t need to be something you do all the time. For most healthy folks, we suggest switching between a Paleo diet (that’s higher in clean carbohydrates) and a ketogenic diet (that’s lower in carbohydrates).

Also, if you have existing health issues, it’s always good to get those checked out and fixed before starting any diet!

Breakfast – Ketogenic Green Smoothie

ketogenic green smoothie recipe - Free Ketogenic Diet Meal Plan Day

Yield: 1

Ingredients

  • 2 cups spinach (or kale)
  • 10 almonds (raw)
  • 2 brazil nuts
  • 1 cupcoconut milk (unsweetened – from refrigerated cartons not cans)
  • 1 scoop Amazing Grass Greens Powder

Instructions

  1. Place the spinach, almonds, brazil nuts, and coconut milk into the blender first.
  2. Blend until pureed.
  3. Add in the rest of the ingredients and blend well.

Nutrition Information

Calories: 380 | Fat: 30 g | Carbohydrates: 13 g | Sugar: 3 g | Fiber: 8 g | Protein: 12 g

Lunch – 15-Minute Tamari Marinated Steak Salad

15-Minute Crunchy Steak Salad Recipe #paleo #keto #recipe https://ketosummit.com/fast-keto-steak-salad-recipe

Yield: 2

Ingredients

  • 2 large handfuls (2.5 oz or 75 g) salad greens
  • ½ red bell pepper, chopped into slices
  • 6-8 grape or cherry tomatoes, chopped into halves
  • 4 radishes, sliced
  • 1 Tablespoon olive oil
  • ½ Tablespoon fresh lemon juice
  •  Salt to taste
  • ½ lb (250 g) steak
  • ¼ cup (60 ml) gluten -free tamari soy sauce
  • Olive or avocado oil to cook steak in

Instructions

  1. Marinade the steak in the tamari soy sauce.
  2. Prepare the salad by tossing the bell pepper, tomatoes, radishes, and salad greens with the olive oil, lemon juice, and salt to taste.
  3. Divide salad between 2 plates.
  4. Place avocado oil (or olive oil) into a frying pan on high heat and cook the marinated steak (or grill the steak) to the level of doneness you like.
  5. Place the steak on a plate for 1 minute. Cut the steak into slices, and place half of the slices on top of each salad.

Nutrition Information

Calories: 500 | Fat: 37 g | Carbohydrates: 4 g | Sugar: 1 g | Fiber: 2 g | Protein: 33 g

Dinner – Garlic Ghee Pan-Fried Cod

Paleo Garlic Ghee Pan-Fried Cod Recipe

Yield: 4

Ingredients

  • 4 cod filets (approx 0.3 lb each)
  • 3 Tablespoons ghee
  • 6 cloves of garlic, minced
  • 1 Tablespoon Garlic powder (optional)
  • Salt to taste

Instructions

  1. Melt the ghee in a frying pan.
  2. Add in half the minced garlic to the pan.
  3. Place the cod filets into the pan and cook on medium to high heat. Sprinkle with salt and garlic powder.
  4. As the fish cooks, it’ll turn from translucent to a solid white color. Wait for the white color to creep half-way up the side of the fish and then flip the fish and add the rest of the minced garlic.
  5. Cook until the whole filet turns a solid white color (it should also flake easily).
  6. Serve with some of the garlic and ghee from the pan.

Nutrition Information

Calories: 160 | Fat: 7 g | Carbohydrates: 1 g | Sugar: 0 g | Fiber: 0 g | Protein: 21 g.

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The most effective 3 days ketogenic Diet Meal Plan! Knowing what to eat on a Ketogenic diet can really help you get started quickly and easily. So we’ve created a free 7-day ketogenic diet meal plan to help you start a keto diet with as little effort as possible. (If...