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2-Week Ketogenic Diet Plan for Beginners – Kiss My Keto

2-Week Ketogenic Diet Plan for Beginners – Kiss My Keto

For original article click here

The ketogenic diet is the go-to diet for people who are looking to lose weight, lower cholesterol and blood pressure, help treat diabetes and even protect against neurological diseases (1, 2, 3, 4). But, if you are a beginner, the thought of completely turning your kitchen upside down and training your body to eat in a different way may seem overwhelming.

One of the most effective ways to ease into the ketogenic diet is by following a diet plan, which will provide you with a shopping list and basic recipes that give you clear guidelines on what you can and cannot eat on the ketogenic diet.

Do you want something you can easily refer to as you begin your journey? Make sure you download our 2-week ketogenic diet plan in PDF at the end of this article.

Photo by Shutterstock.com

Review of the Benefits of the Ketogenic Diet

It’s time to get into the right mindset for making a big shift in your diet. If you’ve landed on this page, you are most likely aware of at least one benefit the ketogenic diet provides you – the one you are interested in taking advantage of.

Just in case you need some extra motivation, here is a list of potential benefits of the ketogenic diet:

  1. Promotes weight loss: The low-fat diet is often recommended for weight loss, but research shows that a high fat, moderate protein, and low-carbohydrate diet is much more effective at promoting weight loss, thanks to the beauty of ketone bodies (5).
  2. May lower risk factors for disease such as high blood sugar and insulin levels.(6).
  3. Protects from muscle loss: a very low carbohydrate diet with adequate amounts of protein may be protective against the loss of muscle mass (7).
  4. Helps reduce blood sugar for those with type 2 diabetes: Studies have shown that a ketogenic diet can be an effective way to reduce blood sugar in those with type 2 diabetes. It also can help promote weight loss and increased insulin sensitivity which is beneficial in the management of diabetes (3, 8).
  5. May help slow tumor growth for certain types of cancer: Early research shows that a calorically-restricted ketogenic diet shows promise as an effective alternative therapy for malignant brain cancer. Because high levels of circulating glucose in the blood are needed for tumor growth, the glucose-reducing effects of the keto diet can help to slow tumor growth (9).
  6. Improves symptoms of Parkinson’s disease and Alzheimer’s disease: The ketogenic diet may help to reduce the symptoms and slow the progression of degenerative brain diseases like Alzheimer’s disease and Parkinson’s disease (10, 11).
  7. Helps treat factors causing polycystic ovarian syndrome (PCOS): PCOS is the most common cause of infertility among women (12). One of the aggravating factors of PCOS is high levels of insulin. The ketogenic diet can help reduce insulin and glucose levels in the blood as a dietary therapy for PCOS (13).
  8. Boosts recovery from brain diseases: Initial animal studies show that the keto diet may boost recovery from traumatic brain injuries in younger subjects (14).

The reasons mentioned above are just the beginning! Scientists have only begun to delve into their interest in the ketogenic diet for a range of potential positive impacts on human health.

What You Can and Can’t Eat on a Ketogenic Diet

The biggest questions that come to mind for anyone who is beginning the ketogenic diet are:

What can I eat? What can’t I eat?

The stress that arises when you think of having to eliminate your precious powdered doughnuts or grape soda can be overwhelming at first. How will you ever feel satisfied?

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While there will be a short adjustment period, research has found that reducing carbohydrate (especially sugar) intake and instead eating a fat-rich diet instead can actually increase satiety and therefore reduce food intake (15).

Here is a list of foods you can refer to anytime to check out what you can and can’t eat on the ketogenic diet to achieve nutritional ketosis.

What you can eat

Meats

If you don’t have any other dietary restrictions (like vegetarianism), then you have a wide variety of meats to choose from.

Beef Chicken Turkey Duck Veal
Wild Game Rabbit Pork Lamb Goat
Giblets Liver and other organs Fresh Ham Bacon Eggs

 

Seafood and Fish

Tuna Salmon Mackerel Cod Halibut
Mahimahi Flounder Catfish Oysters Shrimp
Lobster Mussels Clams Crab Squid
Octopus Eels Swordfish Roe Monkfish
Haddock Tilapia Pike

 

Fats and Oils

Saturated and monounsaturated fats are important to ensure a steady energy supply.

Butter Ghee Olive oil Coconut oil Avocado oil
Dairy fat Lard Duck fat Avocado MCT oil

 

Vegetables

On the keto diet, stick to non-starchy vegetables grown above ground. Vegetables that grow above ground are generally lower in carbs than below-ground vegetables.

Lettuce Kale Spinach Olives Tomato
Eggplant Swiss chard Bok choy Celery Asparagus
Cauliflower Broccoli Cabbage Cucumber Endives
Chives Red and green peppers Mushrooms Zucchini Brussels sprouts
Green beans

 

Dairy

Stick to full-fat dairy for all of your keto-friendly meals since fat is fuel on the keto diet.

Hard Cheeses
Parmesan Swiss Cheddar Colby Colby-Jack
Gouda Gruyère Pecorino Romano Manchego Monterey Jack
Edam Emmental Provolone Hard Mozzarella
Soft Cheeses
Brie Fresh mozzarella Feta Goat cheese Cream cheese
Munster Ricotta cheese Gorgonzola Fontina Fougerus
Buchette Cottage Cheese
Others
Sour cream Latin cream No-sugar whipping cream Full-fat yogurt Heavy cream
Butter

 

Fruits

All of the fruits you eat on the keto diet should be lower in sugar and have a high fiber content to make overall net carbs low (<10 grams per serving).

Strawberries Blueberries Blackberries Raspberries Cranberries
Mulberries Cherries Coconut Lime Lemon
Rhubarb

 

Nuts and seeds

Most nuts and seeds are high in healthy fats and low in carbohydrates. Choose raw or roasted varieties, but make sure you aren’t eating varieties that contain sugar or processed seasoning.

Macadamia nuts Pecans Almonds Pine nuts Walnuts
Peanuts Hazelnuts Brazil nuts No-sugar-added nut butter Chia seeds
Flax seeds Hemp seeds

 

Drinks

Keto-approved drinks are low in sugar and are extremely important to provide hydration, electrolytes, and other beneficial components like antioxidants.

Water Lemon and lime juice with still or sparkling water Teas, without sugar Bone Broth Coffee
Red wine (dry, in moderation) Coconut water (natural, no sugar added)

 

Flours and others

When we talk about flours on keto, they are made from nuts and fiber instead of grains.

Almond flour Coconut flour Psyllium Husk Coconut powder Oat fiber
Spices like curcumin, garlic, ginger, basil, cilantro, and others

 

Supplements

Supplements can be a good way of making sure you have a good nutritional balance, especially if you have other dietary restrictions such as avoidance of dairy or meat.

Protein powders (from whey or hemp) Electrolyte supplements MCT oil Exogenous ketones

 

If you can, make sure to consult with a registered dietitian before making any drastic change to your diet or before taking supplements.

What you can’t eat

After seeing what you can eat on the ketogenic diet (which is A LOT!), the list of foods you can’t eat will seem much less daunting.

Remember, the point of the ketogenic diet is to enter ketosis by limiting your carbohydrate intake to about 5% of your total calorie needs and consuming about 75% of your calories in the form of fats. Vegetables and fruits naturally contain carbohydrates, and the ones included in the list above are lower in carbohydrates without skimping on nutrients.

Photo by Shutterstock.com

 

In short, we want to avoid any foods that are high in carbohydrates, foods that undergo processes where the fat is removed, and foods that are highly processed or contain lots of additives.

Below is a comprehensive list of foods to avoid:

High-carb foods and grains

 This is the biggest food group to avoid. All of these foods are mostly carbohydrates, either in the form of grains or added sugar. If you eat these foods, your body will use them to make energy for its cells rather than using fats. This will prevent you from going into ketosis and reaping the benefits of the ketogenic diet.

Wheat Bread of all forms All grains Bran Breakfast cereals of any kind
Buckwheat Cakes Biscuits Buns Corn products
Couscous Quinoa Crackers Millet Pasta and rice
Rye cakes Sorghum Thickening agents (starch, instant powders)

 

Dairy and dairy-like products

The dairy and dairy-like products on this list are here because they have had all of the fatty goodness removed through processing, or because they have added sugar or other additives.

Fat-free or partially-skimmed dairy Ice cream Cheese spreads Creamers
Rice milk Soy milk Pudding Condensed milk

 

Starchy or higher-carb vegetables and legumes

Most starchy or higher-carb vegetables are either those that grow underground or those that fall into the legume category. While legumes have significant protein, they are also high in carbohydrates.

Beetroot Beans and other legumes Parsnips Peas Potatoes
Sweet potatoes and yams Yucca Carrots Onions

 

Fats

The fats and oils to avoid are those that undergo significant processing and have the risk of containing trans fats, or that are derived from other foods on the do-not-eat list.

Seed oils
(sesame, soy)
Margarine Vegetable oil Corn oil Shortening

 

Sweeteners

This part probably doesn’t need much of an explanation since sweeteners are pure carbohydrates in the form of sugar. Artificial sweeteners can cause digestive issues in some people and may have some other unwanted side effects.

Agave Artificial sweeteners Cordials Dried fruit Fructose
Honey Milk Sugar (brown, white, powdered) Candies and sweets Syrups

 

Drinks

We usually don’t think of drinks being the main problem when it comes to our sugar consumption. However, even seemingly “healthy” choices can contain just as much sugar as regular sodas. The drinks on the list below are packed with carbs and should be avoided.

All fruit juices Sports drinks Protein shakes Vegetable juices Aloe vera juice
Beer Cider Regular soda Diet drinks (artificial sweeteners)

 

Meats

Did you know that many processed types of meat contain sugar as an additive? We need to make sure to avoid meats that have been seasoned, prepared, or combined with other foods on the do-not-eat list.

Meats cured with sugar Vienna
sausages
Meats with
soy fillers or texturizers
Breaded meats Over-processed meats
(e.g. deli meats)

 

General

This is a big category, but we need to make sure to avoid anything that has undergone multi-step processing or that contains significant additives.

Manny canned foods Most bottled sauces Ketchup Most fast food Most packaged snacks
Any food with added sugar Many salad dressings

Shopping List for Our 2-Week Ketogenic Diet Plan

Below you will find shopping lists and diet plans for people on a standard keto diet, a lacto-ovo-vegetarian (eats eggs/dairy) keto diet, and a dairy-free keto diet. The first plan is the standard keto plan, and the next two are modifications of the standard diet plan to meet your specific needs.

Photo by Shutterstock.com

 

These diet plans are meant to be general guidelines for people beginning the keto diet. Note that depending on your sex, weight, activity level and specific nutrient needs, the portions and servings could change significantly. For a keto diet that suits your specific nutritional needs, seek out a registered dietitian.

Here are some shopping list options for your diet plan, depending on your specific nutritional needs.

Standard keto diet plan shopping list

Meats and eggs Free-range eggs Fish (salmon is best due to fat content) Bacon Beef Salami/sausage Pork Chicken/poultry Wild game
Vegetables and fruits  Green leafy vegetables (spinach, kale, arugula, etc.)  Mushrooms  Blueberries  Artichoke hearts  Tomatoes  Avocado  Cucumber  Zucchini  Fresh spices  Strawberries  Blackberries  Raspberries  Bok Choy  Cabbage  Radishes  Lemons  Limes  Asparagus
Fats and oils  Olive oil  Coconut oil  Avocado oil  Butter  Canola oil
Cheese and Dairy  Soft cheeses (Brie, Camembert, Parmesan, etc.)  Hard cheeses (cheddar, Colby, Swiss, etc.)  Cream cheese  String (mozzarella) cheese  4% fat cottage cheese  Whole milk yogurt  Sour cream  Goat cheese
Spices and condiments  All plain spices  Mayonnaise
Nuts  Macadamia nuts  Almonds  Brazil Nuts  Walnuts  Pine nuts  Peanuts  Unsweetened nut butters
Other  Coconut cream  Coffee  Keto-approved flour  Oat fiber  Unsweetened non-dairy milk (almond, coconut, etc.)

Vegetarian (lacto-ovo) keto diet plan shopping list

Protein sources  Tofu  Tempeh  Other soy products  Eggs
Vegetables and fruits  Green leafy vegetables (kale, spinach, arugula, etc.)  Mushrooms  Blueberries  Artichoke hearts  Tomatoes  Avocado  Fresh spices  Cucumber  Zucchini  Strawberries  Blueberries  Blackberries  Raspberries  Bok Choy  Cabbage  Radishes  Lemons  Limes  Asparagus
Fats and oils  Olive oil  Coconut oil  Avocado oil Butter  Canola oil
Cheese and Dairy  Soft cheeses (Brie, Camembert, Parmesan, etc.)  Hard cheeses (cheddar, Colby, Swiss, etc.)  Cream cheese  String (mozzarella) cheese  4% fat cottage cheese  Whole milk yogurt  Sour cream  Goat cheese
Spices and condiments  All plain spices  Mayonnaise
Nuts  Macadamia nuts  Almonds  Brazil Nuts  Walnuts  Pine nuts  Peanuts  Unsweetened nut butters
Others  Keto-approved flours  Coconut cream  Coffee  Oat fiber  Unsweetened non-dairy milk (almond, coconut, etc.)

Dairy-free keto diet plan shopping list

Meats and eggs  Free-range eggs  Fish (salmon is best for fat content)  Bacon  Beef  Salami/sausage  Pork  Chicken/poultry  Wild game
Vegetables and fruits  Leafy green vegetables (spinach, kale, arugula, etc.)  Mushrooms  Blueberries  Artichoke hearts  Tomatoes  Avocado  Fresh spices  Cucumber  Zucchini  Strawberries  Blackberries  Raspberries  Bok Choy  Cabbage  Radishes  Lemons  Limes  Asparagus
Fats and oils  Olive oil  Coconut oil  Avocado oil  Canola oil
Spices and condiments All plain spices Mayonnaise
Nuts  Macadamia nuts  Almonds  Brazil Nuts  Walnuts  Pine nuts  Peanuts  Unsweetened nut butters
Others Keto-approved flours  Coconut cream  Coffee  Oat fiber  Unsweetened non-dairy milks (almond, coconut, etc.)

Standard Keto Diet Plan

This what a 2-week diet plan might look like for someone who is following the standard keto diet with no other significant dietary restrictions.

Photo by Shutterstock.com

 

Week 1

Monday

Breakfast: Two-egg omelet with spinach and mushrooms cooked in coconut oil
Snack: Handful of blueberries
Lunch: Chicken salad with artichoke hearts + tomatoes + mixed greens + boiled egg + olive oil
Dinner: Seared salmon and a mixed green salad with avocado and olive oil

Tuesday

Breakfast: Two fried eggs in olive oil and 1/2 of avocado with tomato and cilantro salsa
Snack: Soft cheese with cucumber slices
Lunch: Bacon-Lettuce and Tomato (BLT) on cloud bread
Dinner: Zoodles with ground beef and homemade tomato sauce

Wednesday

Breakfast: Bacon and eggs cooked in bacon fat
Snack: Handful of macadamia nuts
Lunch: Roast beef, brie, arugula, pesto, and olive plate
Dinner: Shrimp, tomato, and avocado salad with olive oil and lime

Thursday

Breakfast: Frittata with broccoli
Snack: Celery and peanut butter
Lunch: Turkey slices + almonds + avocado + cucumber + blueberries
Dinner: Lamb chops with herb butter

Friday

Breakfast: Scrambled eggs in butter with tomato and cilantro
Snack: Green peppers with cream cheese
Lunch: Salami and mayo + string cheese + radishes + avocado and olive oil
Dinner: Chicken salad on lettuce with tomato

Saturday

Breakfast: Boiled eggs with mayonnaise
Snack: Pork rinds
Lunch: Chicken salad in a jar with greens of your choice + olive oil
Dinner: Roasted chicken and cabbage with mayo

Sunday

Breakfast: Eggplant hash (eggplant seared in olive oil) topped with fried eggs.
Snack: Homemade zucchini chips
Lunch: Salami + roasted pepper + mixed green salad
Dinner: Baked salmon with pesto and Brussels sprouts

Week 2

Monday

Breakfast: Huevos rancheros (fried egg with tomato salsa, avocado and sour cream on the side)
Snack: Handful of strawberries
Lunch: Pepperoni and cream cheese rolls + celery slices +cherry tomatoes + almonds
Dinner: Beef in cream sauce and steamed zucchini

Tuesday

Breakfast: Keto coconut porridge (coconut flour + egg + coconut oil + coconut cream mixed together over a saucepan – try this recipe) topped with raspberries
Snack: Cheese
Lunch: Bacon, avocado, and French onion dip sandwich on cloud bread with almonds and blueberries
Dinner: Pan-fried pork

Wednesday

Breakfast: Blackberry and strawberry smoothie with coconut milk and lemon juice
Snack: Fresh ham & cheese roll-ups
Lunch: 2 boiled eggs + string cheese + avocado slices + cucumber + cottage cheese for dipping
Dinner: Cooked chicken meatballs with zoodles and parmesan cheese

Thursday

Breakfast: Two fried eggs over kale sautéed in olive oil
Snack: Butter melted into coffee
Lunch: Tuna salad with mixed greens dressed with olive oil + handful of raspberries
Dinner: Chicken stir-fry in canola oil with bok choy and cabbage

Friday

Breakfast: Low-carb blueberry pancakes (eggs + cream cheese + butter + almond flour + oat fiber + lemon zest + baking powder + blueberries – or try this recipe)
Snack: Celery and cream cheese
Lunch: Sautéed chicken and broccoli, two pieces of Babybel cheese, celery, and cream dipping sauce
Dinner: Bacon-wrapped asparagus and brie

Saturday

Breakfast: Baked eggs with tomato and sausage
Snack: Cucumber and mayo
Lunch: Smoked salmon and avocado plate
Dinner: Scallop avocado salad

Sunday

Breakfast: Green smoothie (avocado + MCT oil + cucumber + spinach + parsley + hemp seeds + turmeric + lemon)
Snack: Handful of Brazil nuts
Lunch: Chicken salad sandwich with cloud bread + macadamia nuts + blackberries
Dinner: Zucchini lasagna (ground beef + mozzarella + parmesan + zucchini slices)

Vegetarian Keto Diet Plan

Note that the Vegetarian Keto Diet plan assumes that dieters are lacto-ovo vegetarians meaning they consume eggs and dairy.

Photo by SHutterstock.com

 

Note that in order to get enough protein, soy, tofu, and tempeh are included, but do try to choose less-processed options when possible.

Here is the above diet plan modified for a vegetarian keto diet plan.

Week 1

Monday

Breakfast: Two-egg omelet with spinach and mushrooms cooked in coconut oil.
Snack: Handful of blueberries
Lunch: Eggplant salad with artichoke hearts + tomatoes + mixed greens + boiled egg + olive oil
Dinner: Seared tofu and a mixed green salad with avocado and olive oil

Tuesday

Breakfast: Two fried eggs in olive oil and 1/2 of avocado with tomato and cilantro salsa
Snack: Soft cheese with cucumber slices
Lunch: Fried tofu lettuce and tomato (TLT) on cloud bread
Dinner: Zoodles with mushrooms and homemade tomato sauce

Wednesday

Breakfast: Eggs cooked in coconut oil with asparagus and roasted peppers
Snack: Handful of macadamia nuts
Lunch: Tempeh, brie, arugula, pesto, and olive plate
Dinner: Goat cheese, tomato, and avocado salad with olive oil and lime

Thursday

Breakfast: Frittata with broccoli
Snack: Celery and peanut butter
Lunch: Seared tofu + almonds + avocado + cucumber + blueberries
Dinner: Roasted portobello mushroom with herb butter and broccoli

Friday

Breakfast: Scrambled eggs in butter with tomato and cilantro
Snack: Green peppers with cream cheese
Lunch: Cauliflower hash and mayo + string cheese + radishes + avocado and olive oil
Dinner: Mixed green salad with tomato, mushrooms and eggplant cooked in olive oil

Saturday

Breakfast: Boiled eggs with mayonnaise
Snack: Cucumber slices and avocado
Lunch: Sliced almond salad in a jar with greens of your choice + olive oil
Dinner: Grilled veggie plate with cheese

Sunday

Breakfast: Eggplant hash (eggplant seared in olive oil) topped with fried eggs
Snack: Homemade zucchini chips
Lunch: Fried cheese + roasted pepper + mixed green salad
Dinner: Baked portobello with pesto and Brussels sprouts

Week 2

Monday

Breakfast: Huevos rancheros (fried egg with tomato salsa, avocado and sour cream on the side)
Snack: Handful of strawberries
Lunch: Roasted zucchini slices and cream cheese rolls + celery slices and cherry tomatoes + almonds
Dinner: Tofu in cream sauce and steamed zucchini

Tuesday

Breakfast: Keto coconut porridge (coconut flour + egg + coconut oil + coconut cream mixed together over a saucepan) topped with raspberries
Snack: Slice of cheese
Lunch: Tomato, avocado, and French onion dip sandwich on cloud bread + almonds and blueberries
Dinner: Pan-fried tofu with steamed asparagus

Wednesday

Breakfast: Blackberry and strawberry smoothie with coconut milk and lemon juice
Snack: Coleslaw
Lunch: 2 boiled eggs + string cheese + avocado slices + cucumber + cottage cheese for dipping
Dinner: Tofu “meatballs” with zoodles and parmesan cheese (or try this keto meatless meatball recipe)

Thursday

Breakfast: Two fried eggs over kale sautéed in olive oil
Snack: Butter melted into coffee
Lunch: Roasted mushroom with mixed greens dressed with olive oil + handful of raspberries + almonds
Dinner: Creamy lemon green beans and roasted cabbage

Friday

Breakfast: Low-carb blueberry pancakes (eggs + cream cheese + butter + almond flour + oat fiber + lemon zest + baking powder + blueberries) – try this recipe
Snack: Celery and cream cheese
Lunch: Sautéed broccoli and tempeh, two pieces of Babybel cheese, celery and cream dipping sauce
Dinner: Eggplant-wrapped asparagus and brie

Saturday

Breakfast: Baked eggs with tomato and avocado
Snack: Cucumber and mayo
Lunch: Deviled eggs and avocado plate
Dinner: Butter-fried broccoli and avocado salad

Sunday

Breakfast: Green smoothie (avocado + MCT oil + cucumber + spinach + parsley + hemp seeds + turmeric + lemon)
Snack: Handful of Brazil nuts
Lunch: Sautéed mushroom and pesto sandwich on cloud bread + macadamia nuts + blackberries
Dinner: Zucchini lasagna (mozzarella + parmesan + zucchini slices)

Dairy-Free Keto Diet Plan

Photo by Shutterstock.com

Week 1

Monday

Breakfast: Two-egg omelet with spinach and mushrooms cooked in coconut oil.
Snack: Handful of blueberries
Lunch: Chicken salad with artichoke hearts + tomatoes + mixed greens + boiled egg + olive oil
Dinner: Seared salmon and a mixed green salad with avocado and olive oil

Tuesday

Breakfast: Two fried eggs in olive oil and 1/2 of avocado with tomato and cilantro salsa
Snack: Celery and almond butter
Lunch: Bacon-Lettuce and Tomato (BLT) on cloud bread
Dinner: Zoodles with ground beef and homemade tomato sauce

Wednesday

Breakfast: Bacon and eggs cooked in bacon fat
Snack: Handful of macadamia nuts
Lunch: Roast beef, arugula, pesto, and olive plate
Dinner: Shrimp, tomato, and avocado salad with olive oil and lime

Thursday

Breakfast: Frittata with broccoli
Snack: Celery and peanut butter
Lunch: Turkey slices + almonds + avocado + cucumber + blueberries
Dinner: Lamb chops with coconut oil

Friday

Breakfast: Scrambled eggs in MCT oil with tomato and cilantro
Snack: Green peppers with herb-infused olive oil for dipping
Lunch: Salami and mayo + macadamia nuts + radishes + avocado and olive oil
Dinner: Chicken salad on lettuce with tomato

Saturday

Breakfast: Boiled eggs with mayonnaise
Snack: Pork rinds
Lunch: Chicken salad in a jar with greens of your choice + olive oil
Dinner: Roasted chicken and cabbage with mayo

Sunday

Breakfast: Eggplant hash (eggplant seared in olive oil) topped with fried eggs.
Snack: Homemade zucchini chips
Lunch: Salami + roasted pepper + mixed green salad
Dinner: Baked salmon with pesto and Brussels sprouts

Week 2

Monday

Breakfast: Huevos rancheros (fried egg with tomato salsa and guacamole)
Snack: Handful of strawberries
Lunch: Pepperoni + celery slices and cherry tomatoes + almonds + blueberries
Dinner: Beef in olive oil tomato sauce and zucchini sautéed in canola oil

Tuesday

Breakfast: Keto coconut porridge (coconut flour + egg + coconut oil + coconut cream mixed together over a saucepan) topped with raspberries
Snack: Seasoned tomatoes with olive oil
Lunch: Bacon, avocado, and avocado oil sandwich on cloud bread + almonds and blueberries
Dinner: Pan-fried pork and Brussels sprouts

Wednesday

Breakfast: Blackberry and strawberry smoothie with coconut milk and lemon juice
Snack: Fresh ham and zucchini roll-ups
Lunch: 2 boiled eggs + avocado slices + cucumber + spritz of lemon juice
Dinner: Cooked chicken meatballs with zoodles seasoned with olive oil and baked cherry tomatoes

Thursday

Breakfast: Two fried eggs over kale sautéed in olive oil
Snack: Coconut oil melted into coffee + almonds
Lunch: Tuna salad with mixed greens dressed with olive oil + handful of raspberries
Dinner: Chicken stir-fry in canola oil with bok choy and cabbage

Friday

Breakfast: Low-carb blueberry pancakes (eggs + butter + almond flour + oat fiber + lemon zest + baking powder + blueberries)
Snack: Celery and peanut butter
Lunch: Sautéed chicken and broccoli/celery and herb-infused olive oil for dipping
Dinner: Bacon-wrapped asparagus

Saturday

Breakfast: Baked eggs with tomato and sausage
Snack: Cucumber and mayo
Lunch: Smoked salmon and avocado plate
Dinner: Scallop avocado salad

Sunday

Breakfast: Green smoothie (avocado + MCT oil + cucumber + spinach + parsley + hemp seeds + turmeric + lemon)
Snack: Handful of Brazil nuts
Lunch: Chicken salad sandwich with cloud bread + macadamia nuts + blackberries
Dinner: Zucchini and walnut salad

Conclusion

The ketogenic diet can come with many benefits. However, our society is usually not so keto-friendly. For this reason, it can be hard to make the shift into the keto lifestyle. Luckily, general guidelines and tools such as the basic meal plans Kiss My Keto provides can make the transition much easier.

For original article click here

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