Most people are now trying to follow the keto diet as it offers perfect nourishment. In the ketosis state, the body burns fat to produce energy. But this is something quite challenging to achieve. The reason is that not all the foods are keto-friendly, and you will have to make sure you are consuming the right amount of protein and healthy fat. So, here is an excellent 7-day keto meal plan that you can follow.
In this state, the body converts fat into ketones. And to achieve this state, you will have to consume a very lower amount of carbohydrate. So, you should create your meal plan accordingly. Before going into detail about the meal plan, you must know some benefits of such a diet.
Understanding Some Health Benefits Of The Keto Diet
Hearty related issues: Such a diet can reduce the risk of high blood pressure. Besides, it helps in maintaining a perfect cholesterol level, HDL, and blood sugar level.
Cancer: Some doctors suggest such diet or keto meal plan to treat different types of cancer. It slows down the growth of the tumor.
Alzheimer: A perfect 7-day keto meal plan can significantly reduce different symptoms of Alzheimer.
Epilepsy: It dramatically reduces the seizures in those who are suffering from epileptic children.
Polycystic ovary syndrome: The diet lowers the body’s insulin level, which is a significant factor of Polycystic ovary syndrome.
Parkinson’s disease: By maintaining a perfect keto diet, you can reduce the symptoms of Parkinson’s disease.
Besides, the diet can faster the recovery process after a brain injury and improve acne. So, if you want to stay healthy and fit for longer, then you should follow a good keto meal plan.
Planning A 7-day Keto Meal And Menu
Monday Meal Menu
Breakfast: Egg omelet with sausage, cheese, and spinach
In detail, the egg is the perfect keto-friendly food. It doesn’t affect your cholesterol level and offers a sufficient amount of lutein and protein. So, for your breakfast, prepare an omelet with two eggs and combine some sausages, spinach and cheddar cheese. With this, you can easily consume 30gm of protein. Besides, your body will get enough potassium and magnesium.
Lunch- Bacon, Lettuce & Tomato salad
There is nothing better than a BLT salad in your lunch menu. To prepare this use around 2 cups of lettuce and add some bacon and chopped tomatoes. Then add a little bit of mayo. Besides, you can add avocados. That’s it. A perfect salad offers fiber and fats.
Dinner- Salmon and Asparagus
Bake the salmon by adding butter, garlic, pepper, salt and a little bit of lemon juice. With this, you can keep the carbs low and provide your body with all the required nutrients.
Tuesday Meal Menu
Breakfast- Eggs and bacon
Start your day with two fried eggs and some bacon. Bake the bacon at 400 degrees for around 15 minutes. And eat hot.
Lunch- Spinach salad
Prepare spinach salad by combining tomatoes, bacon, and red onion. Besides, with this, you can add salmon to increase the protein intake level.
Dinner- bun-less burger with cheese
For this cook two beef patties and add cheese and fresh veggies. Then add low-carb sauces. You are ready to go.
Wednesday Meal Menu
Breakfast- Egg muffin
Take five eggs and add fresh vegetable and cheese. After then transfer the mixture into muffin trays. Now bake them at 350 degrees for 20 minutes. The healthy keto breakfast meal is ready.
Lunch- Walnuts with cheese and hot sauce
It is a great meal plan that you should add in your 7-day keto meal plan. However, if you don’t like walnuts, then go for blueberries.
To make this, take the meat and add some chopped onions and mushrooms. To make it healthier, add fresh veggies.
Thursday Meal Menu
Go for baked eggs, or you can eat egg omelet of 2 to 3 eggs.
Lunch- Tuna salad
For a perfect meal, prepare tuna salad using some low-carb ingredients, for example, lettuce. Besides, you can add avocados.
Dinner- slaw hash
The meal includes ground beef, onions, cabbage, butter, red pepper, and garlic. It is one of the healthier keto dinner meals.
Friday Meal Menu
Breakfast- Egg and coffee
With your egg breakfast meal drink fat coffee in your coffee, two tablespoons of grass-fed butter and coconut oil. Besides, you can use low-calorie sweetener. Coffee boosts energy level, and you will not feel hungry.
Lunch- Cole slaw and spam fries
Prepare a slaw using cabbage with some low-carb, healthy ingredients. Besides, you can use spam. Then bake them at 350 degrees for around 15 minutes. Enjoy the food with low-carb sauce.
You can use any taco recipe and beef into it. Eat the food with fat cream and cheese. Remember that, tacos available at stores may come with a high level of fat. So, while purchasing, check the labels.
Saturday Meal Menu
Breakfast- Egg muffins
Keep your keto breakfast as simple as possible with beaked egg muffins. However, if you want, then add coffee in the breakfast menu.
Lunch- Salad made of tacos
If you have some leftover tacos, then use that to prepare a salad. Eat the salad with sour cream.
Dinner- Roasted veggies and pork
Roasted pork prepared using garlic, cumin, salt, and vegetables will be an excellent option for dinner. It will taste delicious.
Sunday Meal Menu
Breakfast- Baked eggs with avocado
Cut the avocado in 2 pieces and add eggs in the seed hole. Then bake it properly. That’s it.
Lunch- Warps made of chicken, hummus, and lettuce.
Prepare a delicious wrap using hummus, sliced chicken, and lettuce. It will offer you a lot of amount of protein and calories.
For this, take pork roast, sliced onions and peppers, and cheese. Then bake them at 350 degrees for 25 minutes.
If you are looking for a perfect 7-day keto meal plan, then you can follow the details mentioned above to come up with an ideal diet plan. Follow the diet plan and stay healthy for long. A perfect 7-day keto meal plan is to stay healthy for long by consuming a meager amount of carbohydrate that benefits your ketosis process.