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SAMPLE MEAL PLAN FOR KETOGENIC DIET

Here’s a simple 7-day ketogenic diet meal plan for beginners:

Day 1:

  • Breakfast: Scrambled eggs in butter with avocado and a cup of black coffee
  • Lunch: Grilled chicken salad with olive oil dressing
  • Dinner: Salmon with asparagus cooked in butter

Day 2:

  • Breakfast: Omelette with mushrooms, broccoli, and peppers
  • Lunch: Almond milk, peanut butter, spinach, and protein powder smoothie
  • Dinner: Steak with a side of spinach salad

Day 3:

  • Breakfast: Full-fat Greek yogurt topped with crushed almonds
  • Lunch: Beef stir-fry cooked in coconut oil with vegetables
  • Dinner: Bun-less burger with bacon, egg, and cheese

Day 4:

  • Breakfast: Baked avocado egg boats
  • Lunch: Tuna salad with celery and tomato atop a bed of greens
  • Dinner: Roast chicken with cream sauce and sautéed broccoli

Day 5:

  • Breakfast: Cheese and spinach omelette topped with salsa
  • Lunch: Shrimp salad with olive oil and avocado
  • Dinner: Pork chops with vegetables

Day 6:

  • Breakfast: Ham and cheese omelette with vegetables
  • Lunch: Nuts and celery sticks with guacamole and salsa
  • Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables

Day 7:

  • Breakfast: Fried eggs with bacon and a side of greens
  • Lunch: Grass-fed beef burger (no bun) with cheese, mushrooms and avocado atop a bed of greens
  • Dinner: Grilled fish with a side of eggplant salad

Remember, it’s important to listen to your body and eat when you’re hungry. Don’t worry about counting calories or measuring exact amounts. Just eat until you’re satisfied. Enjoy your keto journey!

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