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A Week of the Keto Diet- Tips, Tricks, and Menu Plan Options!

Easy to Follow Keto Meal Plan Guidelines

If you are ready to hop on the keto train and transform your body, get ready to experience the basics of a delicious meal plan that will not only help you reach ketosis but provide you with more energy and improved mental cognition. After all, the keto diet is MUCH MORE than a way to lose weight. It is a lifestyle choice that can completely change your life for the better. By following these comprehensive meal plan guidelines and others like it, you will effectively be able to stay in ketosis while enjoying all sorts of tasty meals.

Ketogenic basics

If you are new to the ketogenic diet then you probably have a lot of questions. Of course, there are quite a few details you should know to properly follow the diet. For instance, the keto diet calls for a massive reduction in carb intake. In fact, they are reduced to under 50 grams per day. Ultimately, fat replaces the majority of carbs you would typically take in. Proteins make up around 20% of your energy needs, with carbs making up 5%. The goal here is to reach ketosis, in which your body burns fat for energy rather than glucose.

Your Keto Meal Plan Basic Facts

When making the switch to any new diet you can sometimes become overwhelmed by all of the changes necessary to appropriately follow said diet—especially with the keto diet in particular. With a bit of guidance, however, you should successfully be able to reach ketosis and start to burn fat. Keep in mind that the lower your carb intake, the higher the chances of entering and sustaining ketosis.

Ketogenic friendly foods

When you make the decision to follow a keto diet, all of your snacks and meals should focus on foods such as these:

  • Eggs – Organic, pasteurized whole eggs are your best option
  • Fatty fish – Try to stick to herring, wild salmon, and mackerel
  • Poultry – Such as chicken and turkey
  • Different meats – Eat venison, pork, organ meats, grass-fed beef, and bison
  • Veggies without starch – These include broccoli, greens, peppers, and mushrooms
  • Nuts and seeds – Macadamia nuts, flaxseeds, peanuts, walnuts, and almonds
  • Full-fat cheese – For instance, mozzarella, cheddar, goat cheese, cream cheese, and brie
  • Healthy fats – Olive oil, coconut oil and butter, avocado oil, and sesame
  • Nut butter – Like natural peanut butter, cashew, and almond butter

Foods to Avoid

  • Bread and other baked goods – From white bread to crackers, cookies, and doughnuts—these foods are not friendly to the keto diet
  • Sweetened drinks – These include juice, soda, sweet tea, and various sports drinks
  • Pasta – Pretty self-explanatory
  • Grain products – Try to avoid rice, oats, breakfast cereal, tortilla, and wheat
  • Legumes and beans – From black peas to chickpeas, kidney beans, and lentils – try to avoid these foods
  • Fruit – Like citrus, pineapple, bananas, and grapes
  • Sauces rich in carbs – Such as sugary salad dressings, barbeque sauce, and most dipping sauces
  • Alcoholic beverages – Avoid sugary mixed drinks as well as the majority of beer

A One-Week Sample Keto Menu

This sample menu is a perfect example of a good weekly meal plan that provides less than the recommended 50 grams of carbohydrates each day. Although some must restrict carbs even further in order to enter ketosis, 50 grams of carbs is typically ideal for those practicing the keto diet. The following is a great example of a meal plan for one week that should provide you with enough sustenance and energy to comfortably get through each day, burning fat like a pro, and remaining in ketosis.


Breakfast – Two organic whole eggs fried in pasteurized butter along with some tasty sautéed greens of your choosing

Lunch – Try a bun-less grass-fed burger along with a fatty cheese on top, mushrooms, and last but not least, some avocado served atop a bed of warm greens

Dinner – Baked pork chops with a side of green beans sautéed in tasty coconut oil


Breakfast – A nice mushroom-packed omelet sautéed in coconut or avocado oil

Lunch – Tuna salad served with celery and tomato on top of a bed of fresh greens

Dinner – Roasted chicken along with sautéed broccoli and a delicious, herbed cream sauce


Breakfast – Baked bell peppers stuffed full of delicious fatty cheeses and organic whole eggs

Lunch – An arugula salad loaded with hard-boiled eggs, avocado, turkey, and blue cheese

Dinner – A grilled piece of salmon cooked with spinach that has been sautéed in coconut oil


Breakfast – A bowl of full-fat yogurt topped off with keto granola

Lunch – A delicious steak bowl served with cauliflower rice topped with cheese, avocado, herbs, and a spoonful of spicy or mild salsa

Dinner – A lovely bison steak with a side of broccoli topped with a nice fatty cheese


Breakfast – A couple baked avocado boats filled with eggs

Lunch – A generous Caesar salad with delicious chicken

Dinner – Baked or fried pork chops served alongside some keto approved vegetables


Breakfast – A few pieces of cauliflower toast perfectly topped with avocado and a tasty, fatty cheese

Lunch – A tasty bun-less salmon burger finished with a lovely dollop of pesto

Dinner – Homemade meatballs served atop zucchini noodles and parmesan


Breakfast – A nice bowl of coconut milk chia pudding topped with a healthy amount of walnuts and coconut

Lunch – A decent sized cobb salad crafted with greens, hard-boiled eggs, cheese, turkey, and avocado

Dinner – A nice serving of coconut chicken curry

Embracing the Deliciousness of the Keto Diet

As you can see, the keto diet does not have to be boring. In fact, there are numerous ways to make the keto diet one of the best food experiences you have ever had. By exploring the many different keto-friendly foods and meal plans available to you, you can effectively get into the habit of eating keto, and most importantly, truly enjoying it! Of course, these are only guidelines and there are many other meal plan options. If you are someone who likes to supplement, you may consider adding some supplementation to your diet as well. Last but not least, good luck on your keto journey!