Ketogenic Diet Menu: 7 Day Keto Meal Plan to Lose Weight for Beginners

Which diet plan really works? What foods to eat on keto diet as a beginner?  How do I burn off all these fats? This article on the ketogenic diet menu meal plan will help you answer all these questions.


These are questions that we usually ask ourselves when we want to get rid of that unhealthy body fat.

This post on the 7-day ketogenic diet menu meal plan will help you get rid of that stubborn fat.


The internet is flooded with so many crash diet plan that promise to help you lose weight fast.

Though these diets may help you lose weight the health implications might be grave.

In spite of all these, there is still one guaranteed diet plan that you probably have heard about – the ketogenic diet menu meal plan.

Ketogenic Diet Menu Meal Plan for Weight Loss


What Is Ketogenic Diet 


The ketogenic diet menu meal plan is a low-carb diet that has been designed to help you lose weight and burn diet faster than usual.

It is also known as keto. The process of burning fat fast through the ketogenic diet menu meal plan is known as ketosis.


This diet plan requires that you consume more fat and less calories.

By so doing, your liver starts to produce molecules of energy that are known as ketones or ketone bodies.

What this implies is that your body starts to use fat as the main source of energy, switching from ATP, which is another energy molecule that is gotten from glucose.


At this point, your body is said to have entered a state of ketosis.

A ketogenic diet menu meal plan changes how your body’s metabolism works.

It utilizes specific levels of the macronutrients you consume to burn off body fat efficiently and faster.


Benefits of Ketosis


As we mentioned earlier, ketogenic diet menu meal plan is any diet plan that is low in carb and is enough to rewire your body into a condition of burning and producing a significant amount of ketones.


These types of diet plan add numerous health benefits to your body.

Not only do they help you lose weight, they also help to make sure your body remains healthy.


We have taken time out to curate some of the health benefits of the ketogenic diet menu meal plan. Below are the benefits of ketosis to your overall body health;


  • It Prevents the Risk of Heart Disease

A ketogenic diet menu meal plan can help to prevent heart diseases.

It does this by fighting the factors that can increase the risk of heart diseases.

Ketogenic diet menu meal plan helps to lower your blood pressure. It also helps to improve your body’s cholesterol profile.


  • It Improves your Energy Level

Just before you get to day 7 on your ketogenic diet menu meal plan, you will notice an increase in your body’s energy level.

You should also notice that there has been a reduction in your cravings for foods with carbs.


  • Ketogenic Diet Menu Meal Plan also Fights Inflammation

Ketogenic diet menu meal plan is a low-carb diet that is anti-inflammatory.

This diet helps to decrease inflammation.

This extremely important property of this diet makes it an effective anti-acne diet plan.

Not only that, its ability to reduce inflammation also enables it to fight eczema, arthritis, pain, psoriasis among other health problems that involve inflammation.


  • It also Boosts the Focus of your Brain

Scientists have discovered that ketogenic dieting can actually help in focusing the brain.

A ketogenic diet menu meal plan increases the stability of neurons and also boosts the regulation of the brain mitochondria.

It also helps to increase cognition and enhances memory.


  • Ketogenic Dieting can Lead to Increased Fertility in Women

This remarkable diet has also proven very useful in enhancing fertility in women.

It also helps in stabilizing hormones, thereby fighting symptoms such as a prolonged menstrual period, obesity, and acne.


  • It Boosts your Eyesight

Ketogenic dieting has been discovered as effective in boosting the eyesight.

It is able to do this by helping to regulate your body’s blood sugar level. This also leads to a lower risk for cataracts.


There are many other health benefits of a ketogenic diet menu meal plan. However, the 6 listed above are worth mentioning.


Foods Recommended On A Ketogenic Diet | Keto Diet Food List


Ketogenic Diet Menu Meal Plan for Weight Loss


Though simple, the ketogenic diet menu meal plan can be difficult if you do not know the foods you can eat.

It is not all the foods that are allowed in this diet. The diet strictly limits your carb intake and increases your consumption of fat.

In order to avoid confusion, below is a list of some of the allowed foods in a ketogenic diet menu meal plan;


  • Low-carb vegetables like broccoli, kale, cauliflower
  • Avocadoes
  • Eggs
  • Seafood like fish, shrimp, crabs
  • Cheese
  • Coconut oil
  • Poultry and Fresh Meat
  • Plain Greek Yogurt with Cottage Cheese
  • Berries like blackberries, raspberries, blueberries, and strawberries
  • Olives and Olive oil
  • Nuts and seeds like cashews, almonds, pecans, brazil nuts, macadamia nuts, walnuts, pistachios, pumpkin seeds, chia seeds, sesame seeds, flaxseeds
  • Unsweetened tea and coffee
  • Butter and cream
  • Cocoa powder and dark chocolate

As you can see, a weight loss diet plan does not necessarily include those foods that you hate.

The ketogonic diet menu meal plan is an example of a weight loss plan that can contain many delicious, nutritious and healthy foods.


Foods To Avoid On A Ketogenic Diet

Just like we have the keto diet food list, we also have those foods you should try as much as possible to avoid.

Consuming these foods will render your keto meal plan useless.

Yes, it’s true!

Below is a list of foods you should avoid during your ketogenic diet weight loss plan.

  • Starches and grains like bread, rice, oats, pasta, flour, potatoes etc
  • Sugar and sugary foods and drinks like fruit juice, cookies, candy, soda, ice cream, and pastries
  • Alcohol, especially beers

The 3 listed above are the main foods and drinks that you should avoid.


Easy 7-Day Ketogenic Diet Menu Meal Plan For Weight Loss


7-Day Ketogenic Diet Menu Meal Plan


Now it’s time to list our 7-day ketogenic diet plan. These keto recipes are a sample for one week to help beginners in their ketogenic diet menu meal plan for weight loss.


Day 1 – Breakfast

On the first day, you will mix 3 egg omelet with spinach, sausage, and cheese. Make sure you cook the omelet in 1 tablespoon of coconut oil.


For lunch, you prepare the Mexican cheeseburger. Do this by using the 80/20 beef ratio, 2 tablespoon salsa, a slice of cheese, 2 tablespoon guacamole and sliced onion.


For dinner, you eat baked salmon combined with asparagus


Day 2 – Breakfast

Today, for breakfast you fry 2 eggs using 1 tablespoon of butter. Mix with 2 pieces of bacon and ½ cup of spinach that is sautéed in bacon grease.


For lunch, make a spinach salad using 2 cups of spinach, 2 tablespoons of grated cheese, 6 oz. of chicken thigh, 1 tablespoon of Dijon mustard, 3 tablespoons of olive oil, juice got from half lemon and ½ teaspoon of curry powder.


For dinner, you take a plate of a cheese-stuffed bunless burger. To make this, you need some fresh beef patties, cheese, vegetables, and low-carb sauces.


Day 3 – Breakfast

This is day 3 and for breakfast, you beat about 8 eggs in a bowl and combine it with cheese and some vegetable. Line a muffin tin with a strip of bacon and pour the egg mixture into the tin.

Cook for about 30 minutes.

You can store the remaining in baggies to use as breakfast for about 5 days.


For lunch, you eat cottage cheese and blueberries


For your dinner, you eat meatloaf. To prepare this, you use onions and chopped mushrooms as a binder to the meat. Then add a veggie by the side.


Read Also-7 Day High Protein Diet Plan for Weight Loss and Flat Stomach


Day 4 – Breakfast

This is day 4 and for breakfast, you take the veggies you stored from the previous day. This morning, you should relax your body because you’ve already got your breakfast covered.


For lunch, you take some tuna salad lettuce wraps mixed with fresh avocado.


It’s dinner, and you’ll treat yourself to a slaw hash. To prepare the slaw hash, you take a head of cabbage and shred it. Now combine with onions, soy sauce, ground beef, butter, garlic, and red pepper flakes and cook all.


Day 5 – Breakfast

This morning, for your breakfast you’ll still take your eggies and you can also spice things up by drinking fat coffee.

Fat coffee is made by mixing about 2 tablespoons of coconut oil, 2 tablespoons grass-fed butter and stevia with your usual good quality coffee.


For lunch, make a simple cole slaw and chop some of the spam into a fry-like section. Place them in a frying pan and also fry them for 20 minutes. You can spice things up by serving with ketchup that is low in carbs.


Tonight, you take your favorite tacos. However, you should be very careful with taco seasoning you buy from stores. Most of them are full of carbs. So it is important to check the labels before using them.



Read Also- Easy Keto Smoothie Recipes: 7 Low Carb Fruit Smoothies Diet for Weight Loss


Day 6 – Breakfast

You’re almost at the end of the 7-day ketogenic diet menu meal plan. For your breakfast, you’ll still maintain the veggies.


For lunch, you eat taco salad. Remember the tacos from last night? Well take the leftovers and add some salad, mix with sour cream and salsa and also with shredded cheese. Delicious right?


For dinner, you take a pork roast paired with some roasted broccoli.


Day 7 – Breakfast

Finally the last day in the 7-day ketogenic diet menu meal plan. For breakfast, you’ll take the avocado-baked eggs meal.

To prepare this, you divide an avocado in two, take an egg and crack it in the seed hole. Thereafter, bake everything until it is set.


For lunch, take a deli sliced chicken. Spread the chicken with savory hummus and thereafter, wrap it in some butter lettuce. What a healthy and sumptuous meal.


Remember the pork roast from the previous night? Take the leftover and combine with peppers and sliced onions, shredded cheddar, and cream cheese.

Then place it in the oven and bake for 30 minutes. What a delicious and healthy dinner!


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Ketogenic Diet Menu Meal Plan for Weight Loss



This 7-day ketogenic diet menu meal plan is a healthy way to help you lose weight in a short time. Your diet which comprises of more fat and less calories will help to boost your body’s metabolism.

Remember this:

However, you must be aware that before you decide to go on any weight loss plan, it is extremely important to consult your doctor.

Finally, I would love to know your thought on this ketogenic diet plan. Leave me a comment and share the love!

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