7-DAY KETO DIET MEAL PLAN

A keto diet plan is for people who want to simplify their lives while getting all the benefits of keto eating: appetite suppression, weight loss, better blood sugar control, and other health benefits.
KETO DIET PLAN BASICS:
On a keto diet plan, your meals contain less than 20 grams of net carbs (total carbs minus fiber) per day. They also provide enough protein to meet your needs and help you feel satisfied.

Following a diet plan can help makes your keto journey easy and set you up to succeed, because all of the planning is done for you.

RISKS ASSOCIATED:
Following a keto diet appears to be safe for most people.

However, before starting a keto diet plan, consult with your doctor if you take medication for diabetes or high blood pressure. If you’re breastfeeding, you should not follow a keto diet.

FRESH START:
Use kitchen clean-out list to help you make sure your kitchen is keto-friendly before starting your keto diet plan. This can dramatically increase your chances of success.

3 STEPS TO TAKE BEFORE STARTING KETO

1.READ OUR GUIDE TO THE KETOGENIC DIET HERE>
Make sure you understand what a ketogenic diet is. And in particular, read the section on Who Shouldn't Go On A Ketogenic Diet?

2.CLEAR OUT YOUR PANTRY AND FRIDGE
Most of us are pretty addicted to our carbohydrates, so if you have any lying around when you are trying to go keto, then it is going to derail you! And then restock with ingredients from this meal plan.

Following a diet plan can help makes your keto journey easy and set you up to succeed, because all of the planning is done for you.

3.GET A BLOOD KETONE METER AND TRACK
It's been shown in numerous studies that tracking your progress helps you lose weight. Tracking gives you a sense of the progress you've made, lets you see your achievements in concrete terms, and helps you troubleshoot when things aren't going to plan.

So, while it's not necessary to use a ketone meter on a ketogenic diet, it does help a lot of people stick to the diet and optimize it for their body.

Even if you don't track your ketone levels, just keep a simple journal of what you're eating daily and how you're feeling.

YOUR FIRST WEEK ON KETO

Let me be blunt and to the point. Your first week on a ketogenic diet is likely to suck!

Now, there are definitely some things you can do to lessen the pain (and I'll tell you those below), but just be aware that it will take at least a week (and often 2-3 weeks) for you to adjust.

You'll typically feel tired, moody and have flu-like symptoms. In fact, it's often called Carb Flu or Keto Flu. Just understand that this is your body re-adjusting. You've been so reliant on sugars and other carbohydrates as your main energy source for such a long time that it takes a bit of time for your body to switch gears and start burning ketones efficiently.

HOW TO CURE KETO FLU

Below are some things you can do to get rid of that keto flu as quickly as possible:

1. Eat More Fats (especially coconut oil and MCT oil)

2. Eat More Calories (expand the serving size of recipes in this meal plan)

3. Add In Some Clean Carbs (e.g., fruits and more vegetables)

4. Add Salt To Your Food (sodium deficiency is common)

5. Drink Enough Water

6. Do Some Exercise (even if it's just walking)

ABOUT THIS KETO MEAL PLAN

This meal plan is designed to act as a guide for helping you with your ketogenic diet. However, the exact amount of calories as well as micronutrients and macronutrients each person needs to consume will differ and so we suggest modifying the plan to suit your needs.

Nutritional data for each recipe can be found at the bottom of each recipe, but please note that they are estimates and shouldn't be relied upon for any medical purposes.