keto diet plan

What Is the Keto Diet?

The ketogenic (keto) diet is a low-carbohydrate, high-fat eating approach designed to shift your body into a metabolic state called ketosis. In ketosis, your body burns fat instead of carbohydrates as its primary fuel, which can support fat loss, stabilise blood sugar, and improve energy levels. Unlike short-term crash diets, keto focuses on changing your food ratios rather than cutting calories drastically.

• Carbohydrates: Usually limited to 20–30 g net carbs per day.

• Protein: Moderate — enough to maintain lean muscle mass but not excessive.

• Fats: The bulk of your calories, from healthy sources like olive oil, avocado, nuts, seeds, butter, and fatty fish.

Why Follow a 7-Day Keto Plan?

• Structure and clarity: You know exactly what to eat each day.

• Balanced micronutrients: By rotating proteins and vegetables you avoid nutrient gaps.

• Time saving: Meal prep reduces last-minute choices that can break ketosis.

• Motivation: Seeing results after a structured week keeps you going.

7-Day Keto Meal Plan with Detailed Explanations

Each day contains breakfast, lunch, snack, and dinner. Every meal is designed to be easy to prepare, satisfying, and low in net carbs.

Day 1

Goal: Ease into ketosis with familiar foods.

• Breakfast: Scrambled eggs cooked in butter with spinach and feta. The butter and cheese add fat for satiety, while spinach delivers fibre and micronutrients.

• Lunch: Chicken Caesar salad with homemade olive oil dressing and parmesan (skip croutons). A classic salad reworked for keto.

• Snack: A small handful of macadamia nuts for healthy monounsaturated fats.

• Dinner: Grilled salmon with asparagus roasted in olive oil plus avocado slices. This combination gives omega-3 fats, antioxidants, and fibre.

Day 2

Goal: Introduce variety and healthy fats.

• Breakfast: Full-fat Greek yogurt (unsweetened) with a few raspberries and chia seeds for fibre.

• Lunch: Tuna salad with olive oil mayonnaise, celery, and mixed greens — easy to pack for work.

• Snack: Cheese cubes with olives.

• Dinner: Beef stir-fry with broccoli and mushrooms cooked in coconut oil. This swaps typical rice or noodles for nutrient-dense vegetables.

Day 3

Goal: Boost protein while keeping carbs low.

• Breakfast: Omelette with cheddar cheese, diced peppers, and fresh herbs.

• Lunch: Cobb salad: chicken or turkey, avocado, boiled egg, bacon, and blue cheese dressing.

• Snack: Celery sticks spread with cream cheese for crunch plus fat.

• Dinner: Baked chicken thighs with cauliflower mash (instead of potatoes) and sautéed green beans.

Day 4

Goal: Increase fats to stabilise energy.

• Breakfast: “Bulletproof” coffee blended with butter and coconut oil plus boiled eggs for protein.

• Lunch: Shrimp and zucchini noodles tossed in garlic butter.

• Snack: A small handful of walnuts rich in omega-3 fats.

• Dinner: Pork chops with roasted Brussels sprouts and a crisp green salad.

Day 5

Goal: Maintain ketosis while satisfying cravings.

• Breakfast: Cottage cheese sprinkled with cinnamon and a few pecans.

• Lunch: Grilled chicken with spinach, goat cheese, and olive oil dressing.

• Snack: Avocado halves seasoned with lime and sea salt.

• Dinner: Ground beef taco bowls served on lettuce instead of tortillas — top with sour cream, cheese, and sugar-free salsa.

Day 6

Goal: Add easy portable options.

• Breakfast: Keto smoothie with unsweetened almond milk, spinach, avocado, and low-carb protein powder.

• Lunch: Egg salad wrapped in lettuce leaves, crispy bacon on the side.

• Snack: Pumpkin or sunflower seeds for a mineral boost.

• Dinner: Pan-seared salmon with lemon butter and sautéed kale.

Day 7

Goal: End the week with flavour and variety.

• Breakfast: Fried eggs with turkey sausage and cucumber slices.

• Lunch: Grilled halloumi with mixed greens, olive oil, and pumpkin seeds.

• Snack: A few squares of dark chocolate (85% cocoa or above).

• Dinner: Lamb skewers with grilled peppers and eggplant plus a side salad with olive oil.