7 Day Meal Plan For Beginners
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Preface Keto Diet is getting very popular nowadays. People are embracing it for losing weight, gaining ore fitness and treating some diseases such as diabetes, obesity etc. Keto Diet is different from other diets. Keto allows taking higher fat instead of carbohydrates while other traditional diets suggest the opposite. It may be difficult for a beginner to choose the right meal plan for going with the Keto Diet. So, this article is intended to assist the beginners to set up their meal plan for a whole week. However, we suggest consulting an expert dietitian before you start with the Keto Diet.
Keto Diet Keto diet is a low-carb, moderate protein, and higher-fat diet that helps our body to burn the fat effectively and helps in losing weight and boost up our energy level to maintain good health.
Keto Diet Basics It’s simple. Your meals should contain such foods that are very low in carb and high in fat, protein should be moderate. Typically, for the Standard Keto Diet (SKD), Fats should deliver approximately 75% of your total calorie intake. Proteins should account for around 20% of energy needs, while carbs are usually restricted to 5%. So, the ratio is 75% Fats, 20% Proteins and 5% Carbs.
Carbs are usually restricted to 50 grams per day. However, a tougher version is also followed by people in which Carbs are restricted to 20 grams a day. You must count your carb intake to get the best out of Keto Diet.
Foods You Can Take On Keto Diet The best part about the Keto Diet foods is you can still have the mouth-watering foods while other diets need you to sacrifice your taste of mouth and cravings for foods. Keto Diet allows you to take a variety of foods which you love to eat. Here’s the list for you.
Protein a) Meats Chicken
Ham
Turkey
Pork
Duck
Hot dogs
Lamb
Sausages
Bacon
Shrimp
Beef
Crab
Salmon
Wild meats
Lobster
b) Dairy Items Butter
Most types of cheeses
Cottage cheese
Plain yoghurt
Sour cream
Sour cream
Cream cheese
Whipped cream
Heavy cream
Fats & Oils Olive oil
Pecans
Avocado oil
Pine nuts
Coconut oil
Walnuts
Hazelnuts
Almonds
Macadamia nuts
Carbohydrates a) Vegetables Asparagus
Celery
Broccoli
Cucumber
Brussels sprouts
Eggplant
Cabbage
Green beans
Cauliflower
Radishes
Romaine lettuce
Spinach
b) Fruits Strawberries Blueberries Raspberries Avocado
Foods You Should Avoid On Keto Diet While Keto is allowing you to take a variety of foods of protein and fats, it needs you to sacrifice some too. The foods which you should avoid on Keto Diet are mainly the Carbs and some processed foods such as:
1) Grains & Gluten (Pasta, Pastries, Cereals) 2) Processed and refined fats like vegetable oils and margarine 3) Fruits 4) Sugar 5) Processed treats (Cookies, chocolate bars, and ice cream) 6) Soda & Juice 7) Legumes & Soy 8) Factory Processed Meats 9) Low-Fat Foods 10) Potatoes 11) Corn 12) Beans
7 Day Meal Plan For You You’ve learned about the foods you can take and you should avoid. Now you might be wondering about how to set your meal plan. Here’s the 7-day meal plan for you which is very simple to follow. Remember, it’s only a sample meal plan. You can customize your plan according to your dietitian’s guidelines.
Monday Breakfast 2 egg omelettes with butter and cheese Coffee with cream Small yoghurt with cinnamon and erythritol
Lunch 2-3 cups salad veggies of your choice and one grilled Tuna fillet
Dinner Grilled chicken & cauliflower or broccoli in butter with cheese and garlic
Tuesday Breakfast Yoghurt, Berries + nuts Coffee with cream
Lunch Chicken salad with cheese and olive oil
Dinner Pork steak & baked zucchini with parmesan
Wednesday Breakfast 3 egg omelettes with butter and cheese Coffee with cream
Lunch Grilled fish & baked zucchini with parmesan
Dinner Chicken meatballs fried in coconut oil
Thursday Breakfast Strawberry Coconut Smoothie Coffee with cream
Lunch Chicken meatballs fried in coconut oil
Dinner Grilled chicken & cauliflower or broccoli in butter with cheese and garlic
Friday Breakfast Bacon and Eggs with Avocado Coffee with cream
Lunch Baked chicken leg and tight and cabbage salad
Dinner Baked Salmon & Asparagus with Parmesan
Saturday Breakfast Coconut flakes, yoghurt and fruit Coffee with cream
Lunch Broccoli cream soup
Dinner Chicken with spinach and cheese
Sunday Breakfast Cauliflower toast topped with cheese and avocado. Coffee with cream
Lunch Bunless salmon burgers topped with pesto.
Dinner Meatballs served with zucchini noodles and parmesan cheese
This is the 7-Day meal plan for you to start your journey with the Keto Diet. You can visit
www.trainingexpress.org.uk to find online training on Keto Diet and many more.
Have a happy journey with Keto Diet.
References https://www.diabetes.co.uk/keto/foods-to-eat-on-a-ketogenic-diet.html https://www.womenshealthmag.com/uk/fitness/
