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Keto Meal Plan

Gabby Traina

A Comprehensive Keto Meal Plan 

Are you new to the keto diet? Perhaps you are simply running out of ideas for meals. After all, being on a diet can become quite restrictive and perhaps even downright boring to a point. Luckily, with the keto diet on the rise, there is all new potential for a new lifestyle, better health, and an increase of energy that will revolutionize your life. Better yet, there are millions of keto plans and recipes that are more than worth a try. In fact, even though the keto diet can be incredibly restrictive, that does not mean that your food intake has to be. While this is a low-carb, low-calorie lifestyle that rids your bodies of sugar.  

When our bodies are introduced to the keto diet there are many changes that occur. For instance, when we begin to starve our bodies of all of the unhealthy sugar we begin to burn fat for energy instead of the glucose it is used to using. When our bodies get adjusted to the keto diet it reaches a natural, metabolic state known as ketosis. Ketosis is the ultimate goal of the keto diet and once you reach it, you want to hold onto it for as long as you can. For once you reach ketosis your body will begin to burn fat for energy instead of sugar. Soon after, if you remain dedicated, you should start to see some real results pertaining to your health and fitness. 

Whether you are new to the scene or you are a long-term keto follower, it can be incredibly useful for you to have an arsenal of recipes at your disposal. Especially if you are following the keto diet with your significant other or entire family. With a whole slew of recipes and food ideas at your fingertips, it can be quite convenient to cook tasty, wholesome meals for you and/or your entire family. After all, you do not want to be left eating the same things over and over because this could drive you away from the diet and back to your old ways. As I mentioned earlier, the last thing you want to happen is for your body to slip out of ketosis after all of your hard work and dedication. The following is a comprehensive guide for a keto meal plan that will help you to reach optimal success in your life and with your physical health. There truly is something for everyone who wishes to practice keto 

Keto Friendly Foods 

  • Eggs:Pastured, organic whole eggs make the best choice 
  • Poultry: Chicken and turkey 
  • Fatty fish: Wild-caught salmon, herring and mackerel 
  • Meat: Grass-fed beef, venison, pork, organ meats, and bison 
  • Full-fat dairy: Yogurt, butter, and cream 
  • Full- fat cheese: Cheddar, mozzarella, brie, goat cheese, and cream cheese 
  • Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, andflaxseeds 
  • Nut butter: Natural peanut, almond, and nut butters 
  • Healthy fats:Coconut oil, olive oil, avocado oil, coconut butter, and sesame oil 
  • Avocados: Whole avocados can be added to almost any meal or snack 
  • Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms, and peppers 
  • Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs, and spices 

What Not to Eat 

  • Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts, and rolls 
  • Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup, and coconut sugar 
  • Sweetened beverages: Soda, juice, sweet tea, and sports drinks 
  • Pasta: Spaghetti and noodles 
  • Grains and grain products: Wheat, rice, oats, cereals, and tortillas 
  • Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin 
  • Beans and legumes: Black beans, chickpeas, lentils, and kidney beans 
  • Fruit: Citrus fruits, grapes, bananas, and pineapple 
  • High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces 
  • Specific alcoholic beverages: Beer and sugar-filled mixed drinks 

A 7-Day Keto Meal Plan 


  • Breakfast: Two eggs fried in pastured butter served with sautéed greens 
  • Lunch: A breadlessgrass-fed burger topped with cheese, mushrooms, and avocado atop a bed of greens 
  • Dinner: Pork chops with green beans sautéed in coconut oil 


  • Breakfast: Mushroom omelet 
  • Lunch: Tuna salad with celery and tomato atop a bed of greens 
  • Dinner: Roast chicken with cream sauce and sautéed broccoli 


  • Breakfast: Bell pepper stuffed with cheese and eggs 
  • Lunch: Arugula salad with hard-boiled eggs, turkey, avocado and blue cheese 
  • Dinner: Grilled salmon with spinach that is sautéed in coconut oil 


  • Breakfast: Full-fat yogurt topped with keto-friendly granola 
  • Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa 
  • Dinner: Bison steak with cheesy broccoli 


  • Breakfast: Baked avocado egg boats 
  • Lunch: Caesar salad with chicken 
  • Dinner: Pork chops with vegetables 


  • Breakfast: Cauliflower toast topped with cheese and avocado 
  • Lunch:Breadless salmon burgers topped with pesto 
  • Dinner: Meatballs served with zucchini noodles and parmesan cheese 


  • Breakfast: Coconut milk chiapudding topped with coconut and walnuts 
  • Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey 
  • Dinner: Coconut chicken curry 

Snacking in Between Meals 

Naturally, you will likely find yourself wanting to snack in between meals. While this is practically inevitable in the end, you should always drink water before having a snack. It is not uncommon for a person to feel hungry when it is actually thirst that is plaguing you. However, if you drink some H2O, wait for about a half an hour and you discover that you are still hungry, here are some great keto snacks for in-between meals. 

  • Celery and peppers with herbed cream cheese dip 
  • Berries with heavy whipping cream 
  • Jerky 
  • Cheese roll-ups 
  • Parmesan Crisps 
  • Macadamia nuts 
  • Greens with high-fat dressing and avocado 
  • Keto smoothie made with coconut milk, cocoa, and avocado 
  • Avocado cocoa mousse 
  • Almonds and cheddar cheese 
  • Half an avocadostuffed with chicken salad 
  • Guacamole with low-carb veggies 
  • Trail mix made with unsweetened coconut, nuts, and seeds 
  • Hard-boiled eggs 
  • Coconut chips 
  • Kalechips 
  • Olives and sliced salami 

A Keto Meal Plan for Optimum Health 

While the keto meal plan might sound like a lot of work and restrictions, once you get used to the way things work, you will be surprised at how easy it can be to get into the routine. Luckily, as you can see, there are plenty of keto-friendly foods out there that are more than pleasing to the taste buds. If this meal plan is not pleasing to you, there are plenty of other options out there. All you need is the internet and a bit of imagination.