The Ultimate 7-Day Keto Diet Plan for Beginners: Your Weekly Weight Loss Companion

The Keto diet is an effective way to shed pounds and improve your health. This popular nutritional approach, known for its high-fat and low-carb composition, has helped many individuals achieve their weight loss goals. With its promise of rapid results, let's delve into a detailed 7-day Keto diet plan to kickstart your journey towards a healthier you.

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Having a slim waist and a seductive body is the dream of many women, and many have turned to the Keto weight loss method, a method that helps improve health and increase stamina.

1 What is the Keto Diet?

What is the Keto Diet?

The Keto weight loss method (full name Ketogenic) is a low-carb diet, minimizing carbohydrate intake, increasing fat consumption, and maintaining a moderate protein level. With this method, carbohydrates are reduced to 30-50gr/day, while fat becomes the primary source of energy, providing 75% of total calorie intake. Protein makes up about 20%, and carbohydrates are limited to a maximum of 5%. Carbohydrates are one of the three main energy-providing nutrients (calories) for the body.

See also: Keto is a very healthy diet and a scientifically proven weight loss method.

2 7-Day Keto Diet Plan

7-Day Keto Diet Plan – Sample 1

7-Day Keto Diet Plan – Sample 1

Day 1

Breakfast: Plain yogurt and whole grains.

Lunch: Boiled eggs, steamed broccoli, and chicken breast.

Dinner: Vegetable salad, chicken breast, and tomatoes.

Day 2

Breakfast: Tomato salad with boiled pork.

Lunch: Pan-fried asparagus and chicken breast.

Dinner: Fried eggs, one avocado, and vegetable salad.

Day 3

Breakfast: Boiled eggs and a glass of walnut milk.

Lunch: Steamed vegetables and shrimp in a savory sauce.

Dinner: One avocado and beef in black pepper sauce.

Day 4

Breakfast: Vegetable and egg rolls.

Lunch: Steamed green beans and pan-fried salmon.

Dinner: Spinach and fried eggs.

Day 5

Breakfast: Plain yogurt and whole grains.

Lunch: Steamed butternut squash and pan-fried pork belly.

Dinner: Chicken breast in black pepper sauce and tomato salad.

Day 6

Breakfast: Salmon in black pepper sauce.

Lunch: Steamed broccoli, boiled eggs, and chicken breast salad.

Dinner: Grilled shrimp and vegetable salad.

Day 7

Breakfast: Boiled eggs and one avocado.

Lunch: Pan-fried asparagus and spare ribs.

Dinner: Pan-fried salmon and spinach.

7-Day Keto Diet Plan – Sample 2

7-Day Keto Diet Plan – Sample 2

Day 1

Breakfast: Smoked beef and tomatoes.

Lunch: Squid salad, fried eggs, and steamed broccoli.

Dinner: Salmon, bean sprouts, and almond milk.

Day 2

Breakfast: Sausage sandwich.

Lunch: Chicken breast in pepper and chili sauce, and tomatoes.

Dinner: Fried squid with corn starch and sauteed spinach.

Day 3

Breakfast: Shrimp salad with olive oil.

Lunch: Salmon in pepper sauce and sauteed celery.

Dinner: Smoked pork and steamed broccoli.

Day 4

Breakfast: A high-fat milkshake.

Lunch: Braised shank and steamed vegetables like carrots and sweet potatoes.

Dinner: Mackerel and sauteed asparagus.

Day 5

Breakfast: Oatmeal with plain yogurt.

Lunch: Steamed heart and avocado, tomato, and basil salad with olive oil.

Dinner: Beef stew with mushrooms and steamed spinach.

Day 6

Breakfast: Fried eggs with cheese.

Lunch: Hamburger with sausage, tomatoes, and cucumbers.

Dinner: Chicken in pesto sauce and mixed vegetables with a little butter.

Day 7

Breakfast: Walnut milk and one avocado.

Lunch: Tuna salad and cucumbers.

Dinner: Cheese-stuffed chicken balls and steamed vegetables.

7-Day Keto Diet Plan – Sample 3

7-Day Keto Diet Plan – Sample 3

Day 1

Breakfast: Cheese toast and a glass of milk.

Lunch: Chicken breast salad and steamed broccoli.

Dinner: Boiled shrimp, fried fish, and steamed spinach.

Day 2

Breakfast: Tomato salad with boiled meat and olive oil.

Lunch: Beef and sauteed asparagus.

Dinner: Chicken balls in tomato sauce and stir-fried broccoli.

Day 3

Breakfast: Boiled eggs and plain yogurt.

Lunch: Shrimp in savory sauce with pork and steamed vegetables.

Dinner: Mackerel in tomato sauce.

Day 4

Breakfast: Steak.

Lunch: Squid salad and avocado.

Dinner: Shredded chicken with onions and sauteed spinach.

Day 5

Breakfast: Brown rice porridge with braised mudskipper fish.

Lunch: Pan-fried pork belly and steamed butternut squash.

Dinner: Grilled chicken and tomato and cucumber salad.

Day 6

Breakfast: Egg and sausage rolls with avocado.

Lunch: Grilled ribs and asparagus.

Dinner: Shrimp salad and steamed broccoli.

Day 7

Breakfast: Beef in pepper sauce.

Lunch: Salmon cooked with asparagus.

Dinner: Tuna salad and spinach.

7-Day Keto Diet Plan – Sample 4

7-Day Keto Diet Plan – Sample 4

Day 1

Breakfast: Boiled egg and tomato salad.

Lunch: Smoked meat and a little cheese.

Dinner: Salmon cooked with asparagus.

Day 2

Breakfast: Buttered bread and a cup of hot cocoa.

Lunch: Meatballs in tomato sauce and lettuce salad.

Dinner: Chicken curry and steamed cauliflower.

Day 3

Breakfast: Beef in green pepper sauce.

Lunch: Shrimp salad with olive oil.

Dinner: Squid stir-fried with onions and broccoli.

Day 4

Breakfast: Steamed sweet potatoes and goat milk cheese.

Lunch: Sweet and sour chicken breast, vegetable salad with olive oil.

Dinner: Steak with steamed asparagus.

Day 5

Breakfast: A cup of flaxseed milk and oatmeal.

Lunch: Braised beef with celery and steamed bean sprouts.

Dinner: Pan-fried tuna and bell peppers in a sweet and sour sauce.

Day 6

Breakfast: Brown rice porridge with mushrooms, corn, and carrots.

Lunch: Salmon and green salad with butter.

Dinner: Hamburger with salsa sauce.

Day 7

Breakfast: Buttered eggs and a cup of hot cocoa.

Lunch: Smoked meat and cucumber and tomato salad.

Dinner: Chicken stew with mushrooms, carrots, and lotus seeds.

3 Foods to Avoid on the 7-Day Keto Diet

Foods to Avoid on the 7-Day Keto Diet

When losing weight with the Keto method, the following foods should be limited:

High-sugar foods and drinks: Sugar, honey, soft drinks, cakes, ice cream, fruit juice,…

Starchy foods and grains: White rice, wheat, pasta,…

Fruit: Almost all fruits except for some watery and low-sugar berries like strawberries.

Starchy vegetables: Sweet potatoes, carrots, potatoes, yellow turnips, beans, and legumes,…

Limit consumption of unhealthy fats: Processed vegetable oils, mayonnaise, and sauces containing sugar.

Limit alcohol consumption.

Even avoid sugar-free foods (those for other diets).

There are 4 types of Keto diets:

– Standard Keto

– Cyclical Keto

– Targeted Keto

– High-Protein Keto

4 Notes on the 7-Day Keto Diet for Beginners