Jumpstart your weight loss with this 7-day keto diet plan and menu and lose 10 pounds this week.
If you’ve been curious about keto, but aren’t sure where to begin, this sample keto menu will get you started!
Many people who begin keto diets lose weight immediately, making it a popular diet to follow. The catch is, you have to follow certain guidelines to reach—and then maintain—ketosis.
Eat a low-carb diet for long enough, and it will change how your body makes energy. When you choose a keto lifestyle, instead of burning glucose/carbs your body will burn fat.
Keto diets are high in fat for this reason—up to 60-75% in fact. That can be counterintuitive to what most people think of when they think “dieting.” But it’s true, keto diets are one of the fastest ways to lose weight and burn fat!
Keto diets have also been shown to provide many health benefits besides weight loss, too. Insulin resistance and mental stamina are both things that this diet will increase!
The following will help you to understand what a keto diet is (and isn’t). It will list foods to eat, and which to avoid. And, best of all, it will give you the meals to eat for the first 7 days!
What Exactly Is a “Keto” Diet?
Eating keto means following a low-carb, moderate protein and high-fat diet. It is the swapping of fat for carbs that pushes your body into using its alternate energy metabolism.
Because our diets are so carb-heavy in society, this diet can be intimidating to begin. The good news is that it’s becoming more mainstream! That means that there is tons of info on appropriate food choices—even sweets!
It takes following a keto diet 7 days before your body really gets going with ketosis. Once there, you’ll start producing ketones as a byproduct of this altered metabolism. This is a good thing because it means that fat is being burned around the clock!
When you begin, it’s best to have carbs account for only 5-10% of your daily intake. As you go along, you’ll find that your carb “sweet spot” is different from other people’s. For example, while some people can maintain ketosis on 40 grams of carbs per day, you might need to drop to 25 grams.
To determine exactly how many carbs you are taking in, we recommend using a keto calculator. But, a good rule of thumb is to limit carbs as much as you can. That will allow you to reach ketosis faster.
To get and stay in ketosis your keto macros should look something like this:
To get to ketosis, fats intake need to be around 60-75% of your total calorie intake. Proteins around 15-30% of energy needs, while carbs are usually restricted to 5-10%.
Keep a list of keto-friendly food on you at all times, like in the notes section of your phone. You don’t want to feel deprived when you’re making this switch.
What Can You Eat on the Keto Diet?
The following is a framework for keto-approved foods. When you find brands that you love, make note of them for future use!
FATS — 60-75% of daily caloric intake, and your main source of energy!
- Dairy — Greek yogurt, cheese (especially goat cheese, cream cheese, or cottage cheese), and heavy cream.
- Nuts/Seeds — nut butter from almonds, cashews or non-GMO peanuts; pistachios, macadamia nuts, walnuts, almonds, and peanuts; flax, pumpkin, and chia seeds.
- Oils — olive, sesame, avocado, and coconut oils.
- Animal Fats — meat fat from organic and pastured sources; fish oil.
- Plant Fats — coconuts, avocado, and olives.
PROTEIN — 15-30% of daily caloric intake, keeps metabolism on track.
- Eggs — go for organic, local, and pastured when possible.
- Poultry — turkey, and chicken are best.
- Fish — fattier species like herring, salmon, trout, mackerel, and tuna; clams, shrimp, scallops, and lobster for shellfish.
- Meat — grass-fed bison and ground beef, organ meats, venison, and pork.
CARBOHYDRATES — 5-10% of daily caloric intake, when possible, go with fiber-rich and complex carbs.
- Veggies — peppers, leafy greens, mushrooms, broccoli, spaghetti squash, cauliflower rice, and tomatoes.
- Fruit — Blackberries and raspberries, avocado, and tomatoes.
CONDIMENTS — fresh herbs and spices, salt and pepper, lemon juice and vinegar.
DRINKS — water is the clear keto drink of choice, but the following are also permitted:
- Water infused with citrus, cucumber, berries, peppers, or mint.
- Sparkling water, as long as it’s sugar-free.
- Black coffee, keto coffee, and/or bulletproof coffee
- Green, black, and herbal tea.
- Bone broth makes a great base for soups
Healthy Keto-Friendly Snack Choices Options
One of the greatest things about a keto diet is that you don’t have to aggressively restrict calories! Which means that you’ll never go hungry. Yet, adjusting to a new way of eating can be a challenge. Be sure to keep lots of keto-friendly snacks on hand to avoid temptations!
Here’s a list to keep close:
- Dip low-carb veggies in guac
- Slice olives and salami
- Hard-boiled eggs
- Keto smoothie (try coconut milk, cocoa, and avocado)
- Almonds and cheddar cheese
- Kale chips
- Berries with heavy whipping cream
- Celery and peppers dipped in herbed cream cheese dip
- Half an avocado stuffed with chicken salad
- Coconut chips
- Cheese roll-ups
- Parmesan Crisps
- Greens and avocado with high-fat dressing
- Trail mix made (try unsweetened coconut, nuts, and seeds)
- Avocado cocoa mousse
- Macadamia nuts
Even though snacking is encouraged, keep an eye on your overall calories. Overeating is overeating, no matter where the calories come from. A good way to stay mindful of this is to keep a food journal!
What Can You Not Eat on a Keto Diet?
Almost as important as what you can eat, is what you can’t.
You’ll definitely want to avoid anything high in sugar or carbs. Definitely back away from anything that’s overly processed. Traditional bread and pasta, as well as cookies and other baked goods, need to go uneaten. For a comprehensive no-no list, keep the following handy:
- Grains — anything processed, like spaghetti, cereal, tortillas, wheat, oats, rice, and noodles.
- Sweets — all sugar, including coconut sugar; all syrups including agave, and maple syrup; ice cream and candy.
- Sugary Drinks — Juice, bottled teas, and sports drinks, and all soda.
- Starches — veggies like sweet and regular potatoes, butternut squash, corn, and peas.
- Beans/legumes — kidney and black beans, lentils and chickpeas.
- Fruit — steer clear of high-glycemic fruits, especially citrus, pineapple, bananas, and grapes.
- Condiments — any high sugar/carb sauces like BBQ, bottled salad dressings, and dipping sauces.
The NEVER List:
- Margarine, shortening, and vegetable oil (including canola and corn) are all unhealthy fats that should never be eaten!
- Avoid fast food, processed meats (hot dogs, for example), and any packaged foods.
7-Day Keto Diet Plan – Sample Menu
There are so many variations for food choices when following a ketogenic diet! And, there is simply no need to eat bland foods when so many delicious recipes are available.
Feel free to mix and match, as long as you remember the basic guidelines.
75% of your meals should be fat, 20% protein, and only 5-10% carbs. It also might be helpful to aim for 50 grams of net carbs or less when starting out.
Successful keto diets are all about consistency and persistence. If you can make it through the first 7 days, you’ll be off to a fantastic start! What’s more, you’ll be amazed at how differently your body feels in ketosis.
Most people report increased energy, a lifted “brain fog,” and fewer cravings. Limit snacks to fats and protein, allowing your carbs to come from veggies and fruit instead.
Read labels to avoid sneaky sugar-laden foods, especially when it comes to beverages! And drink tons of water.
- (1)Yancy, William S, et al. “A Low-Carbohydrate, Ketogenic Diet to Treat Type 2 Diabetes.” Nutrition & Metabolism, BioMed Central, 1 Dec. 2005, www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/.
- (2) Paoli, A, et al. “Beyond Weight Loss: a Review of the Therapeutic Uses of Very-Low-Carbohydrate (Ketogenic) Diets.” European Journal of Clinical Nutrition, Nature Publishing Group, Aug. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/.
- (3) Giugliano, Dario, et al. “More Sugar? No, Thank You! The Elusive Nature of Low Carbohydrate Diets.” Endocrine, U.S. National Library of Medicine, Sept. 2018, www.ncbi.nlm.nih.gov/pubmed/29556949.