1 Week Keto Meal Plan

For Bodybuilders Or Athletes: Cyclical Ketogenic Diet

The cyclical ketogenic diet involves alternating days of strict keto and high-carb consumption. For example, a week on CKD would involve eating 20-50 grams of carbs for five consecutive days, then eating a high-carb diet for two days.

Browse our curated collection of fan-favorites and discover your new favorite snack or supplement.

Athletes who follow a high-intensity, high-volume training schedule would be best suited for this approach. The goal of CKD is to completely deplete muscle glycogen between the carb loads while the TKD has a goal of maintaining muscle glycogen at a moderate level.

To follow the SKD, try this schedule:

• For five days: Consume 20-50 grams of carbs per day
• For two days: Consume over 100 grams of carbs per day
• Following your two days of carb loading, return to restricting carbs to 20-50 grams

Get The Grocery List + Customize Your Weekly Keto Meal Plan

Want the full grocery list for the sample meal plan and the ability to customize it? Get the Wholesome Yum app!

The Wholesome Yum app delivers all the amazing benefits of keto meal planning, and cuts the process down to minutes every week. Say goodbye to picky eaters, cooking separate keto meals, or turning to takeout! Youll be able to:

• Customize every meal in your meal plan
• Tally your macros in real time automatically
• Generate your grocery list in just a tap
• Adjust meals for yourself or your whole family

All from your smartphone phone, tablet, or desktop computer. Itll keep you keto wherever you are, and syncs across all your devices.

Best of all every recipe is keto, family-friendly, and delicious. And you can try it free for 7 days! See for yourself here:

Last major update: January 13, 2021Filed Under: Keto Articles No terms under the taxonomy Keto No terms under the taxonomy No terms under the taxonomy No terms under the taxonomy

The 1 Week Keto Meal Plan

If youre thinking about trying the keto diet or are already practicing it and looking for some new recipes and meal ideas, this 1-week keto meal plan is for you! It includes breakfast, lunch, dinner, and snacks for 7 days, as well as a shopping list and tips for following the keto diet.

• Breakfast: 2 eggs cooked in butter with bacon or sausage
• Lunch: Tuna salad with mayo, hard-boiled eggs, and cucumber
• Dinner: Chicken thighs cooked in olive oil with broccoli and cheese
• Snacks: Almonds, cheddar cheese sticks, or celery with peanut butter

Recommended Reading: 230 Gallon Keter Deck Box

Free One Week Keto Meal Plan For Beginners

Looking for a FREE and EASY way to start the keto diet? This free one week keto meal plan is geared toward beginners who want to save time with a plan you can follow easily. Follow this healthy keto diet plan for 7 days to lose weight and feel great! This ketogenic eating plan is also dairy free, gluten free, and low calorie to speed up your weight loss! If youre wondering how do I start a ketogenic diet for free? youve come to the right place!

This post contains affiliate links. I only post links to products I completely trust and highly recommend. Please see full disclosure here.

When I first started the keto diet, I felt really overwhelmed and confused! I was wondering how do I get started on keto? There were so many rules: macros to count, foods to avoid, ketones to measure. It was just too much I almost quit before I even started my first week! I wished there had been a free keto meal plan I could have followed for fast weight loss without the confusion, but I couldnt find anything that suited my needs. I was looking for a clean, dairy free approach to ketowith recipes made from real food. I couldnt find anything, so I created my very own 7 day keto diet menu! Today, Im sharing that keto diet plan with you, so that you can have a fast and easy transition into keto without any frustration! This is an easy to follow one week ketogenic diet meal plan to lose weight and feel great!

A Primer On The Keto Diet And Ketosis

First, its important to understand how keto may help you lose weight. The purpose is to kick your body into ketosis, a natural metabolic state that forces your body to burn fat rather than carbs. This happens because, on the keto diet, youre usually taking in 50 grams or fewer of carbs per day, says Deborah Malkoff-Cohen, RD, CDCES, a nutritionist based in New York City. While several variations of the keto diet exist, the standard approach to this plan requires you to take in about 70 to 80 percent of your calories from fat, 20 percent from protein, and 5 percent from carbs, according to the Cleveland Clinic.

Because some fruits have more carbs than others, knowing which ones to avoid is key for accelerating weight loss and reaping other possible benefits of keto. Just know that large, long-term, randomized controlled trials on the keto diet are limited, so its unclear whether keto is safe and effective to follow for the long haul, according to Harvard Medical School.

Also important before you jump on the bandwagon is to know that keto can pose health risks to some individuals, including people with type 1 diabetes and people with type 2 diabetes who are on medication, people who are at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding, according to a recent review.

RELATED: What People With Type 2 Diabetes Need to Know About the Keto Diet

Don’t Miss: Why Am I Exhausted On The Keto Diet

Prepare For The Keto Flu

Dont panic. Its nothing serious. You might just feel bleh for a couple of days as your body adapts to Keto. This is normal. After all this is new for your body and also whenever you try to lose weight it does often result in us not feeling optimal. What you can do for this is just take some supplements for it for your electrolytes as I mentioned above or have enough salt in your food. Both the low sodium salt and regular salt. Sometimes you can drink a glass of water with a squeeze of lemon juice and salt. This stuff helps. However after a day or 2 of this you should be fine as your body slowly adapts to your new diet.

So thats all folks. If you have any questions please feel free to leave a comment and Ill get back to you as soon as possible.

Stay On Topic / No Cheat Posts

Stay on topic. Off topic posts include: cheat posts, posts about other diets/others that are not eating keto, “farewell” posts/posts asking how to stop keto and resume a “normal” diet, Ranting, etc. Please keep these in the community support thread on the main page.

2.a: Why no cheat posts? In addition to being off-topic, cheat posts are specifically against the rules of this subreddit because they are negative, defeatist, and can serve as a trigger to those who are struggling.

Don’t Miss: What Drinks Can I Have On Keto

A Simple Ketogenic Shopping List

A well-rounded ketogenic diet should include lots of fresh produce, healthy fats, and proteins.

Choosing a mixture of both fresh and frozen produce will ensure that you have a supply of keto-friendly vegetables and fruits to add to recipes.

The following is a simple ketogenic shopping list that can guide you when perusing the grocery aisles:

• Meat and poultry: beef, chicken, turkey, and pork
• Fish: fatty fish like salmon, sardines, mackerel, canned tuna, and herring
• Shellfish: oysters, shrimp, and scallops
• Eggs: organic or conventional
• Full fat dairy: unsweetened yogurt, butter, heavy cream, and sour cream
• Oils: olive, sesame, and avocado oils
• Avocados: a mixture of ripe and unripe avocados
• Cheese: Brie, cream cheese, cheddar, and goat cheese
• Frozen or fresh berries: blueberries, raspberries, and blackberries
• Nuts: macadamia nuts, almonds, pecans, and pistachios
• Seeds: pumpkin seeds, sunflower seeds, and chia seeds
• Nut butters: almond butter, sunflower butter, and peanut butter
• Fresh or frozen low carb vegetables: mushrooms, cauliflower, broccoli, greens, peppers, onions, and tomatoes
• Condiments: sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives, and spices

Its always worthwhile to plan your meals ahead of time and fill your cart with the ingredients needed for a few days worth of healthy dishes.

Plus, sticking to a shopping list can help you avoid foods that dont fit within your nutrition plan.

Dont Try Complicated Recipes

Its a rookie mistake I made more than once when I first started the keto diet, and I almost quit out of frustration! Dont spend a lot of time or money trying elaborate 15 step recipes.

Youll get there one day, but when you are just starting, it is best to keep it simple. These Keto in Five cookbooks will help you do just that.

All of the recipes call for 5 ingredients or less and contain 5 or less Net Carbs. The recipe creators, Vicky & Rami, make easy taste extraordinary. Plus, all of the recipes list nutritional content, so they make it simple to keep up with macros-from the beginning. Check it out here

Read Also: Does The Keto Diet Raise Your Cholesterol

Cheesy Keto Taco Casserole Recipe

Nutrition: 420 Calories, 26 grams fat, 11 grams carbohydrates, and 34 grams protein.

Cheesy, scoopable, and endlessly decadent this keto taco casserole recipe will be your new favorite Tex-Mex recipe for meal prep. Casseroles are the best way to prepare a flavorful and easy low-carb one-pan meal, setting you up for a quick lunch or dinner throughout your week.

Week 2 Of The Keto Diet Meal Plan

This week were going to be keeping it pretty simple again. After finishing off the leftovers, well incorporate intermittent fasting. Well also include some desserts to keep your sweet tooth at bay. Ill introduce you to some of our favorite classic low-carb recipes including new salads, soups, and another casserole.

Breakfast.

Were fasting! Black coffee if youre a caffeine addict like me. Tea, if you are not into the coffee so much. Tea can add great health benefits like coffee also. Some of the great benefits of green tea are:

• Polyphenols These function as antioxidants in your body. The most powerful antioxidant in green tea is Epigallocatechin gallate , which has shown to be effective against fatigue.
• Improved Brain Function Not only does green tea contain caffeine, but it also contains L-theanine, which is an amino acid. L-theanine increases your GABA activity, which improves anxiety, dopamine, and alpha waves.
• Increased Metabolic Rate Green tea has been shown to improve your metabolic rate. In combination with the caffeine, this can lead up to 15% increased fat oxidization.

Make sure to drink plenty of water throughout the fasting . Its very important to stay well hydrated on keto I recommend at least 2.5 liters for women and 3.5 liters for men.

Lunch.

Dinner.

Dessert is included for a few days if you dont like coffee with chocolate, just leave the coffee out of the dessert!

Recommended Reading: Nature’s Plus Sugar Control Keto Living

Low Carb Diet Meal Plan

I will also let you know that I stick closer to a Low Carb Diet Meal plan, then a full Keto diet meal plan most of the time. This is mostly because I like a lot of veggies. I eat more veggies and salads then would fit into my macros for a day if I was sticking to a strict keto diet.

One thing I also find that makes my life easier is to prep snacks and have them already in snack containers so it is easy for me to grab and go as needed. We have a great list of Keto Snacks that you can check out if you are looking for more keto snack ideas.

You can also use meal prep containers and do the same for lunches if it will make your life easier. I know it makes my life easier to be able to grab and go.

Whenever we have salads, I make full of veggie salads with lettuce, green peppers, lunch meat, cheese ect that fits in with what I need for the day. I cut the veggies up and the meats up and let everyone make their own salads.

This Is Your Body On Ketosis: Constipation And Other Keto Flu Symptoms

As your body makes the transition from using carbohydrates for energy to burning fat for fuel, it goes through some adjustments that can lead to various new symptoms, which usually subside in a couple of weeks. Not everyone experiences keto flu symptoms on the diet. Unfortunately, I seemed to have collected most of the symptoms headaches, mental fog, nausea, constipation. People experiencing keto flu often have difficulty sleeping as well.

Faced with all of these new ailments, I contacted Cynthia Sass, RD, who splits her time between Los Angeles and New York City.

Sass has worked with professional athletes at the highest level, including members of the New York Yankees and Brooklyn Nets. As many pro athletes have at least experimented with the ketogenic diet, I explained my symptoms to her and asked for her advice.

Mental Fog Within about three days on the diet, my brain felt slower, like it had just run a race and wanted to sit down. It felt as if I was living underwater all day. I just didnt have the same ability to process things as quickly as I used to. I couldnt concentrate on the simplest tasks. Focusing on tasks at work seemed like it required an exhausting amount of effort. For a writer, its an occupational hazard not to be able to organize your thoughts. Even passively reading something for fun felt like a chore.

RELATED: The 11 Biggest Keto Diet Dangers You Need to Know

RELATED: 6 Unusual Signs of Dehydration You Should Know About

Don’t Miss: Keto Meal Delivery Las Vegas

Friday: Easy Pizza Bites

These Easy Keto Pizza Bites are loaded with Italian sausage and mozzarella! Perfect for keto meal prep and under 1 net carb per bite! I serve these with a low carb marinara like Raos, but I recently found a low carb Ragu version so check your local grocery for a low carb/no sugar added sauce. This recipe makes 30 bites.

What To Remember When Creating Your Ketogenic Meal Plan

If you decide to attempt the keto diet, you will have to restrict food sources considering that about 60 to 80 percent of your calories will come from fat. This indicates you will consume meats, fats, and oils, and a restricted amount of nonstarchy vegetables. You will require to consume approx. 64 g of protein per day. Whereas, your carbs will come from 20 to 50 grams of carbohydrates. You ought to adjust listed below your individual needs.

Simply one serving of blueberries frequently presses ketogenic dieters out of ketosis. This can lead to them burning carbs for fuel and is a really easy way to reset the metabolic clock.

Read Also: Can I Eat Strawberries On Keto

Ketogenic Diet Meal Plan

Switching to a ketogenic diet may seem overwhelming, but it doesnt have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.

In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a higher carb intake.

Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.

This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

Favorite Keto Diet Calculator

Run by the Charlie Foundation, this calculator can be helpful when youre using keto as a therapy to help manage a medical condition. The calculator helps estimate calorie needs based on weight, assists in determining a macro ratio and macros needed per meal, and can calculate macro numbers on the basis of meals and snacks you enter into the system. Also takes into account fluids, supplements, and medications.

You May Like: Can You Eat Strawberries On Keto

A Meal Plan Crafted By A Certified Nutritionist& keto Expert

Vivica Menegaz is a certified whole-food nutritionist, blogger, published author and one of the leading voices advocating for a food-based approach to healing. Vivica was the first one to use the now popular expression Keto Paleo to describe her lifestyle and way of eating.

Vivica is a holistic practitioner who specializes in helping women heal their hormones and lose weight, through the use of a therapeutic diet, with lifestyle and mindset. Vivica runs a web-based practice, specializing in Therapeutic Ketogenic Diets. She is the creator of the The Healing Foods Method, a 4 month one on one course to transform health and lifestyle, with focus on metabolism and endocrine rebalancing.

She has made it her mission to help others reclaim their health and quality of life.

Vivica is also the author of 3 cookbooks: The Ultimate Paleo Cookbook 2015, together with 9 other bloggers, and the big book of Fat Bombs in 2016. Her latest book: the Keto Paleo Kitchen was released in December 2017.

How Do I Calculate My Macros For Keto

This article will explain macros for a keto diet. I’ve also included the best keto macro calculator for you to figure out the right proportions of macros as you determine how to get into and stay in ketosis. Learning how to calculate net carbs and macros is critical to ensuring that you can get into ketosis and stay in ketosis.

Don’t Miss: Is Sugar Free Gum Keto