Wednesday, 2 September 2020

A 7-Day Sample Menu for the Keto Diet

When we cut the carbs from our diet we can lower the insulin resistance, which causes the type 2 diabetes. All diets which are low in carb and combined with exercise are really effective in preventing type 2 diabetes and its progression.

Also, when you reach the state of ketosis you will not feel hungry and you will not have cravings. You will also cut the calorie intake and you will lose fat faster.

Getting Started
It takes some time until your body gets into the state of ketosis. Your body will need around two weeks to adapt into the new way of eating. You will have struggles during this time, and you may experience fatigue, headaches, or GI issues, which are commonly known as the ‘’keto flu’’.

Sample Menu for the Keto Diet

However, when you take enough electrolytes and stay hydrated you will correct these issues. You shouldn’t worry about the calorie intake in the beginning because you will lose weight when you cut the sugar, processed foods, and carbs.

The following Keto meal plan is made so you can get three healthy and well-balanced meals per day that will contain enough protein and fiber to keep you full. The best thing about this diet is that you will not lose the muscle mass. When you are on a high carb diet you will lose both muscles and fat, but on the Keto diet you will only burn fat.

A 7-Day Sample Menu for the Keto Diet


Day 1
Breakfast: 2 eggs (scrambled) in butter with avocado and lettuce

Snack: Sunflower seeds

Lunch: Grilled salmon and spinach salad

Snack: Pepper strips and celery with a guacamole dip

Dinner: Pork chop with mashed cauliflowers and cabbage slaw

Day 2
Breakfast: 2 hard-boiled eggs, Bulletproof coffee

Snack: Macadamia nuts

Lunch: Tuna salad

Snack: Roast beef and few slices of cheese

Dinner: Zucchini noodles with meatballs, topped with cream sauce

Day 3
Breakfast: Cheese and veggie omelette (2 eggs)

Snack: 1 cup of Greek yogurt with crushed pecans

Lunch: Sashimi with miso soup

Snack: Smoothie (protein powder, almond milk, almond butter)

Dinner: Roasted chicken with sauteed mushrooms and asparagus

Day 4
Breakfast: Smoothie (protein powder, almond milk, almond butter)

Snack: 2 hard-boiled eggs

Lunch: Chicken tenders with goat cheese and cucumbers

Snack: Cheese string and bell pepper slices

Dinner: Grilled shrimp with asparagus

Day 5
Breakfast: 2 Fried eggs with bacon

Snack: A handful of walnuts ¼ cup of mixed berries

Lunch: Burger in a lettuce “bun” with avocado and a side salad

Snack: Celery sticks and almond butter dip

Dinner: Baked tofu with cauliflower, peppers, and broccoli, topped with peanut sauce

Day 6
Breakfast: Omelette (2 eggs) with avocado

Snack: Kale chips

Lunch: Baked salmon with avocado

Snack: Meat-based bar

Dinner: Grilled beef kabobs with romaine lettuce salad

Day 7
Breakfast: Vegetable omelette (2 eggs)

Snack: Cheese strings

Lunch: Tuna salad

Snack: Turkey jerky

Dinner: Baked trout with butter, Sauteed Baby Bok Choy

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