A Week-Long Keto Meal Plan with Foods to Eat and Avoid on the Ketogenic Diet

Understanding the Keto Diet

The ketogenic or "keto" diet has become an extremely popular way to lose weight and improve health. This low carb, high fat diet can help you burn fat more efficiently, increase mental clarity, stabilize blood sugar levels, and curb hunger.

The keto diet aims to put your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy instead of carbs. Ketosis also turns fat into ketones in the liver, which can supply energy to the brain.

Keto Diet Basics

Here is a quick overview of the basic premise of the keto diet:

• Dramatically reduce carb intake to 20-50 grams per day
• Increase healthy fat and protein intake
• Your body enters ketosis and preferentially burns fat instead of carbs for fuel

To follow the keto diet successfully, it's important to eat the right foods in the right macronutrient ratios. The majority of your calories should come from fat, with moderate protein and minimal carbs.

Foods to Eat on Keto

Here are the best foods to fill your plate with on the ketogenic diet:

Meat and Poultry

Beef, pork, lamb, poultry and other meats are all keto-friendly foods. Make sure to choose fattier cuts where possible. Some examples include:

• Steak
• Bacon
• Chicken thighs
• Wings
• Duck breast

Fish and Seafood

Fatty fish like salmon and tuna are great on keto. Other fish and seafood options include:

• Halibut
• Mackerel
• Sardines
• Anchovies
• Trout
• Crab
• Lobster
• Shrimp
• Mussels

Aim for at least two 3.5 ounce servings per week to get anti-inflammatory omega-3 fatty acids.

Eggs

Eggs are perhaps the ultimate keto food. They provide protein, vitamins, minerals and antioxidants along with beneficial fatty acids. Eat them any way you like - poached, fried, scrambled or as an omelet.

Healthy Fats and Oils

Getting the majority of daily calories from fat is the main premise of keto. Some healthy sources include:

• Butter and ghee
• Coconut oil
• Avocado oil
• Olive oil
• Nut oils
• Tallow and lard
• Full-fat cream and cheese

Nuts and Seeds

Almonds, walnuts, macadamia nuts, pumpkin seeds, chia seeds and flaxseeds are lower in carbs than other nuts. Nut butters are also good choices:

• Almond butter
• Cashew butter
• Peanut butter

Low-Carb Vegetables

Non-starchy veggies like leafy greens, tomatoes, onions, peppers, mushrooms and many more can be enjoyed often. Some specifics include:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels sprouts
• Asparagus
• Green beans
• Lettuce
• Cucumber

Herbs, Spices and Seasonings

Using generous amounts of salt, pepper, garlic, basil, dill and other spices can help make low carb foods taste delicious while staying in ketosis.

Keto-Friendly Beverages

Hydration is important on any diet. Water should be your go-to beverage, along with other unsweetened options like:

• Black coffee
• Unsweetened tea
• Nut milk
• Bone broth

Foods to Avoid on Keto

Now that you know what to eat, it's equally important to understand what foods to limit or avoid altogether on keto:

Grains

All grains should be eliminated on keto since they are high in carbohydrates. This includes breads, cereals, rice, pasta, baked goods and beer.

Starchy Vegetables

Although non-starchy vegetables are great for keto, higher carb veggies should be avoided. These include:

• Potatoes
• Sweet potatoes
• Carrots
• Parsnips
• Peas
• Corn

Fruits

Most fruits contain too many carbs per serving for keto. Exceptions can be made for small portions of berries like strawberries, blueberries or raspberries on occasion.

Beans and Legumes

All beans should be avoided on keto including lentils, kidney beans, chickpeas, peas, and peanuts.

Unhealthy Fats

While natural fats are key in keto recipes, highly processed vegetable oils can cause inflammation and should be avoided. These include:

• Canola oil
• Soybean oil
• Corn oil
• Cottonseed oil

Sugar and Sweeteners

Table sugar, high fructose corn syrup, honey, agave, maple syrup and other high-glycemic sweeteners can quickly take you out of ketosis.

Ultra-Processed Foods

Avoid fast food, junk food, fruit juice, candies, chips, cakes, ice cream and other processed goodies high in carbs and additives.

Sample 7-Day Keto Meal Plan

Making an actual plan before starting any diet can set you up for success. Here is a week-long sample menu to give you ideas for keto breakfasts, lunches, dinners and snacks.

Monday

Breakfast:

• Fried eggs
• Bacon
• Avocado
• Black coffee

Lunch:

• Tuna salad wrapped in lettuce leaves
• Handful of almonds
• Sparkling water

Dinner:

• Meatballs served with zucchini noodles and parmesan cheese
• Kale salad with olive oil dressing

Snack:

• Nut butter celery sticks

Tuesday

Breakfast:

• Scrambled eggs with spinach, mushrooms and cheddar cheese
• Bulletproof coffee

Lunch:

• Leftover meatballs
• Steamed broccoli

Dinner:

• Chicken fajitas (bell peppers, onion, chicken) served in lettuce wraps
• Guacamole
• Sour cream

Snack:

• Handful of macadamia nuts
• String cheese

Wednesday

Breakfast:

• Fried egg muffin cups
• Berry smoothie with almond milk

Lunch:

• Tuna melt served between sliced zucchini
• Dill pickle spears

Dinner:

• Pork chops topped with pecan basil pesto
• Steamed asparagus
• Side salad

Snack:

• Handful of pumpkin seeds

Thursday

Breakfast:

• Keto yogurt bowl with coconut flakes and walnuts
• Hard boiled eggs

Lunch:

• Loaded keto chicken salad
• Dill pickle spears

Dinner:

• Zoodles bolognese
• Side salad

Snack:

• Avocado chocolate pudding

Friday

Breakfast:

• Broccoli and cheddar egg muffins
• Bulletproof coffee

Lunch:

• Bunless bacon cheeseburger lettuce wrap
• Broccoli florets with ranch dip

Dinner:

• Creamy Tuscan shrimp
• Parmesan brussels sprouts

Snack:

• 90% dark chocolate

Saturday

Breakfast:

• Scrambled eggs with keto breakfast sausage
• Sliced avocado

Lunch:

• Chicken salad stuffed tomato
• Handful of macadamia nuts

Dinner:

• Bacon wrapped jalapeno popper chicken
• Side salad with balsamic dressing

Snack:

• Keto mug cake

Sunday

Breakfast:

• Keto breakfast sandwich
• Bulletproof coffee

Lunch:

• Taco salad

Dinner:

• Keto meatloaf
• Mashed cauliflower
• Green beans

Snack:

• Handful of mixed nuts

This sample gives you an idea of how to plan keto-friendly meals and snacks for an entire week. Make sure to customize it based on your own macro needs and personal preferences.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.