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Congratulations, you have decided to take control of your health and start living a ketogenic lifestyle!! Now what? What should you eat? Where do you start? Take a deep breath, I have the next week planned for you with this 7 day Kick Start Meal Plan.
Keto Diet Daily Meal Plan
So now let me explain this 7 day Kick Start Meal Plan in more detail. No, you don’t have to follow this exact plan! Think of it more like “guidelines” (pronounced with a pirate British accent). This is a jumping off point for you so you don’t need to stress over what to eat the first week.
Calorie Keto Meal Plan: Full 14 Day Menu
I am here to make this process as easy as possible for you, apart from coming to your house to cook for you of course. 😉
If you are cooking for one person, most Lunch meals will give you leftovers to use for Lunch during the week. This also works well if you can’t cook a meal during Lunch, use your leftovers especially shredded chicken to top the salads.
All of the recipes within the 7-day Kick Start Meal Plan can be found here at Yummy Healthy Keto or Cooking with Curls (my other blog).
Snacks should only be used IF you are hungry between meals or as a treat to kill sugar cravings. You don’t need to eat 2 Snacks a day, but the option is always available if needed.
Days Of Keto Diet Meals
Water, water and more water! You should drink half your body weight in ounces a day! Example: if you weigh 200 pounds, you should drink 100 ounces of water.
It’s also a good idea to add electrolytes as your body will be dealing with all the water. This is a good thing, but it can throw your body out of whack or make the “keto flu” worse than it needs to be. More on that in a different post.
You can also make your own Homemade Electrolyte Drink to drink throughout the day if you don’t want to add flavored powder to your water.
Bone Broth is another awesome source of electrolytes which is why I included it in the second meal. Buy extra and keep it on hand to drink if you need to. Honestly, I prefer room temperature overheated, but that might just be me. I use Kettle & Fire but you can also make your own at home if you prefer.
Keto Diet Plan Including Keto Recipes
I’m sure you’ve heard people/doctors warn you not to “drink” your calories. You will also see a lot of people talking about Bulletproof Coffee. Some keto enthusiasts only drink “fat” coffee for breakfast as a substitute for eggs, etc. I personally drink a Keto Mocha every morning (11 am – Noon) as my first meal of the day. It keeps me going until I’m ready to eat.
A word of warning, anything you drink other than black coffee or water will break your fast. I will explain fasting in more detail in a later post, but I thought I should mention it in case you get curious.
If you have any questions, email me or message me on Facebook or Instagram. I will reply as soon as possible. You got it!! In the last few years, the ketogenic diet has become one of the most popular lifestyles of weight loss and improved health around the world. If you’ve been looking for a way to start a change in your eating habits, this meal plan will set a foundation that you can follow along with.
The keto diet meal plan features tried and true recipes you’re sure to enjoy. From make-ahead meals, using leftovers, cooking low-carb treats, to incorporating intermittent fasting – this meal plan shows you the different aspects of ‘keto from all angles.
Week 1 Squeaky Clean Keto Challenge Meal Plan
You’ll find more than 15 delicious recipes in the meal plan – breakfast, lunch, and dinner every day (except when fasting) plus dessert. Perfect to start and see a bit of variety in a standard ketogenic diet.
In this article, we’ll go over the basics of keto, from what it is, what to eat, to a complete 14-day plan that you can follow yourself to see what it’s all about. If you want to skip ahead, feel free to use the links below:
A keto diet is well known as a low carb diet, in which the body produces ketones in the liver to be used as energy. It is referred to by many different names – ketogenic diet, low carb diet, low fat high carb (LCHF), etc. Although some of these other “names” have different nutritional standards, we stick to the keto rules.
When you eat something high in carbohydrates, your body produces glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so it is chosen over any other energy source. Insulin is produced to process the glucose in your blood, taking it around the body. Since glucose is being used as primary energy, your fats are not needed and are therefore stored.
Day Keto Meal Plan Ideas: Recipes & Prep
By reducing carbohydrate intake, the body is induced into a state known as ketosis. This allows your body to use the fat you are eating along with your body fat to create energy called ketones. Instead of using glucose for energy, you now use fat. While this is a basic explanation of how keto works, if you want more information please read our in-depth guide to ketosis >
Why start a ketogenic diet meal plan? Some researchers swear it’s the best diet for most people, while others think it’s just another fad diet. While there is no one diet that is perfect for everyone or every condition, there is a lot of solid research that supports the benefits of keto. In fact, it has been found to be better than most diets at helping people with:
Being on a diet is not the easiest thing in the world, especially when you don’t know what to eat. Below is a quick list of what to eat and what to avoid, but if you want a more in-depth approach on all the dos and don’ts, check out our ketogenic diet food list >
You want to keep your carbohydrates limited, which come mostly from vegetables, nuts and milk. Do not eat refined carbohydrates such as grains (bread, pasta, cereals), starches (potatoes, beans, legumes) or fruit. The minor exceptions to this are avocados, star fruit, and berries which can be consumed in moderation.
Free 50 Days Keto Meal Plan For Beginners
Here’s a quick video that goes over the full 14-day keto meal plan and what you can expect. The video is condensed into just a few minutes, so keep in mind that all of these keto meals are two weeks worth. Scroll down to learn more about it and download it to try it yourself!
If you are looking for a simple and long-term solution, the Keto Academy may be right for you. Our program will allow you to create custom keto meal plans made specifically for your macros. It will scale over 1,300 recipes down to your specific macros and let you choose (or change) recipes as you wish.
It’s simple: you choose the recipes you like and they will always be made to your exact macros. No guesswork and no tracking required.
You can specify exactly how much you have to cook, if you want to avoid certain foods, and if you want to use leftovers as well. You have full control over what you eat and you just need to follow along with the plan. If you enjoy intermittent fasting to boost weight loss, you can also allow that. Make a shopping list and adapt to any recipe you change. You can scale the meal plan for multiple people, too!
Keto Meal Plan With Grocery List (week 1)
Calories are still something you need to consider on a ketogenic diet. While some people may come up with the “eat until they’re full” philosophy, this doesn’t work for most people. There are tons of hormone, endocrine, and deficiency problems that we still need to consider.
Use our keto calculator to see exactly how much you need to eat and adjust the plan to fit your needs. This meal plan averages 1538 calories, 120g fat, 24g net carbs, and 83g protein over the two weeks. If this is different for your macros, consider adjusting the plan to fit your needs.
To add calories. If you need to increase the consumption of plan fat, add additional oil, cream, cheese, or cream cheese in your recipes; or drink coffee with cream with your first meal. If you need to add protein, just add the amount of lean meat that is added in the recipe.
To reduce calories. If you need to reduce the consumption of plan fat, remove oil, cream, cheese, or cream cheese from the plan. Likewise, if you need to fail
