7 Days Keto Diet Meal Plans and Menu

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Before starting to "7 Days Keto Diet Meal Plans and Menu". There is a frequently asked question from the people that What is a Keto Diet ? How its Works ? How to start keto diet ? What are the benifits of keto diet ?

1. What is a Keto Diet ?

What does the word Keto mean ? Basically a body can run Two different fules. One is Sugar from (Carbohydrates) in the food we eat. As most people today primarly used. Let's say they are eating like.

  • Bread
  • Pasta
  • Rice
  • Potatos

The other fuel is Fat. The keto diet is a very low carb diet, that the body has to switch to mainly using fat for food. For example:- from the real foods.

  • Eggs
  • Meat
  • Butter
  • Oil
  • Nuts

Even the Brain become Fuel by fat. When the body is out of sugar, fat is concerted in the liver into the energy molecules called Ketones, that fuel the brain. And the diet that results in this called Ketogenic meaning it produces Ketones, and that's why the diet is called the Keto Diet. Being fuel mostly by fat state called Ketosis has many benefits including that you become a fat burning machine.

So, what is exactly the mean of Ketogenic Diet ?

Well the word Keto comes from the name of small molecules that our bodies produces called Ketones. Your body produces the necessory amount of ketones and starts running almost entirely on fats. Your Insulin Level become really low, while fat burning increases dramatically.

To put it showed, when you put follow the Keto Genic diet becomes easy for your system to get axsis to your fat store and burn the maaf. As a result you lose your weight incredibly.

There are few versions of diet that you can choose on your prefences.

  • Standard Keto-Genic Diet: A low-carb diet, modren protien, and high fat diet consisting of approximately 75% fat, 20% protien and 5% carbs.

  • Cyclical Ketgenic Diet: Involves period of higher-carbs refeeds, For example:- 2 high-carb days after 5 standared low-carb ketogenic days.

  • Targeted ketogenic diet: Allows you to add carbs around your workouts.

  • High-Protien ketogenic diet: Like the standared ketogenic diet but with more protien, chaning the menu to 60% fat, 35% protien and 5% carbs.

The Cyclical or Targeted diet are more stiable for Body Bulders. To make a bit less confusing for you here are 7 days keto diet meals plan and menu.

7 Days Keto Diet Meals Plan and Menu

Day 1

  • Breakfast: A sausage and spinach frittata and a cup of coffee with 2 tablespoons of heavy cup.

  • Lunch: Half a cup of simple egg salad, 4 romaine lettuce leaves and 2 slices of bacon.

  • Dinner: 6 Ounces of retisser chicken, 3/4 cup of cauliflower gratin, 2 cups of chopped romaine lettuce and 2 tablespoons of sugar-free caesar salad dressing.

Day 2

  • Breakfast: Again, sausage and spinach frittata and a cup of coffee with 2 tablespoons of heavy cup. If you wanna change things up, you can make an egg, tomato, basil and goat cheese omelet instead.

  • Lunch: Two cups of chopped romaine lettuce, 2 tablespoons of sugar-free caesar salad dressing, and one cup of chopped leftover chicken from yesterday's dinner.

  • Dinner: One Italian sausage link, one cup of cooked broccoli, one tablespoon of butter and 2 tablespoon grated parmesan cheese.

  • Between-meal snacks: Have another half an avocado with lite salt and pepper and add 5 sticks of celery with 2 tablespoon of almond butter.

Day 3

  • Breakfast: 2 cream cheese cupcakes, 2 slices of bacon and a cup of coffee with 2 tablespoons of heavy cream.

  • Lunch: One Italian sausage link with 3/4 cup of cauliflower gratin. Or you can have a shrimp salad with olive oil and avocado for a change.

  • Dinner: One and a half of cups of chili spaghetti squash casserole, 2 cups or raw baby spinach and one tablespoon of sugar-free rach dressing.

  • Between-meal snacks: 2 sticks of stringed cheese and one cup of bone broth.

Day 4

  • Breakfast: We are back to sausage and spinach frittata and a cup of coffee with heavy cream to drink. Sugar-free yogurt with peanut butter, cocoa powder and stevia in an alternative option as well.

  • Lunch: One an half cup cups of chili spaghetti squash casserole or stir-fry beef with vegetables cooked in coconut oil.

  • Dinner: Half a cup of "anti" pasta salad, 4 sundried tomatoes and feta meatballs, 2 cups of raw baby spinach and one tablespoon of sugar-free Italian dressing.

  • Between-meal snacks: Half an avocado with lite salt and pepper and 1 cup of bone broth.

Day 5

  • Breakfast: 2 cream cheese pancakes, 2 slices of bacon and a cup of coffee with heavy cream or a ham and cheese omelet with vegetables.

  • Lunch: Half a cup of "anti" pasta salad and feta metaballs or chicken salad with olive oil and feta cheese.

  • Dinner: One cup of Cuban pot roast, 2 cups of chopped romaine lettuc, 2 tablespoon of sour cream, one tablespoon of chopped cilantro and 1/4 cup of shredded cheddar cheese.

  • Between-meal snacks: 5 sticks of celery with 2 tablespoon of almond butter and 1 cup of bine broth.

Day 6

  • Breakfast: 3 scrambled or fried eggs, one teaspoon of butter, 2 slice of bacon and a cup of coffee with a heavy cream.

  • Lunch: One cup of Cuban pot roast, 2 cups of chopped roamine salad, 2 tablespoon od sour creem and 1/4 cup of shredded cheddar cheese. To change things up, you can have a burger with salsa, cheese and guacamole instead.

  • Dinner: One and a half cup of chili spaghetti squash casserole, 2 cups of raq baby spinach and one tablespoon of sugar-free ranch dressing or steak and eggs with a side salad.

  • Between-meal snacks: 24 raw almonds or one cup of bone broth.

Days 7

  • Breakfast: 2 cream cheese pancakesm 2 slices of bacon and a cup of coffee with heavy cream or freid eggs with bacon and mushrooms.

  • Lunch: Half cup of "anti" pasta salad with sundried tomatoes and feta meatballs or a handful of nuts and celery sticks with guacamole and salsa.

  • Dinner: One cup od Cuban roast, 2 cups of chopped romaine lettuce, 2 tablespoon of chopped cilantro and 1/4 cup of shredded cheddar cheese. If you wanna go with something else, you can have pork chops with parmesan cheese, broccoli and salad.

  • Between-meal snacks: One cup of bone broth and 2 sticks of stringed cheese.




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