Do you want to start a ketogenic diet and follow a meal plan? Meal planning can help you follow keto standards and perhaps lose the stubborn excess body weight that you’ve had for years. Adhering to this diet is also said to give you mental clarity and boost your energy levels, among other benefits. The keto diet is different from most low-carb diets because it allows the least amount of carbs and promotes a high fat intake. Proteins are allowed in moderation. The number of carbs you include in your 7-day meal plan can vary; most people maintain ketosis with between 20 and 50g of net carbs per day. That said, your macronutrient ratio in a 7-day meal plan for a keto diet depends on which version of keto you choose to follow.
Which Version Of Keto Should You Follow?
There are several variations of keto, and you should choose the one that best fits your lifestyle and helps you achieve your health goals. Different versions have different macronutrient ratios:
Standard Ketogenic Diet (SKD)
This is the most popular version because it includes more carbs than other versions, which makes it easier to follow for some people. The macronutrients in this meal plan include 75% fat, 20% protein, and 5% net carbs per day (19).
The standard ketogenic diet works for fat loss and overall health benefits. While on this diet, you will:
- Limit your carb intake to 20-50 grams of net carbs per day
- Consume moderate amounts of protein
- Consume high amounts of fat
Targeted Ketogenic Diet (TKD)
This variation of keto uses a targeted approach to increase performance during workouts. It is suitable for athletes and people with a high activity level (19). The macronutrients ratios for this diet are 75% fat, 20% protein, and 5% net carbs per day in this meal plan.
The TKD works by including simple carbs before workouts, which helps to improve performance. The simple carbs are used up for energy right away during the workout, so they don’t interrupt ketosis. While on this diet, you will:
- Consume 25-50 grams of carbs per day
- Consume highly digestible carbs 30 minutes to one hour before exercise
- Consume high amounts of fats and moderate amounts of protein
- Cyclical Ketogenic Diet (CKD)
This variation of the ketogenic diet helps bodybuilders and athletes build muscle mass. It is also a viable option for those who want to lose weight and plan to exercise. The macronutrients ratios in this meal plan are 75% fat, 20% protein, and 5% net carbs per day.
Cycling your carb intake means eating more carbs one or two days per week when you are doing more strenuous exercise and eating fewer carbs for the rest of the days while you’re following the diet. This has been found in one study to improve insulin resistance and result in more fat loss than daily energy restriction (18). While on this diet, you will:
- Eat 25-50 grams of carbs per day for five days each week
- Eat over 100 grams of carbs per day for two days
On the low-carb days, consume high amounts of fat, moderate amounts of proteins, and a low amount of carbs.
Read More: 14-Day Keto Diet: The Ultimate Diet For Weight Loss
The 7-Day Lazy Keto Meal Plan
This 7-day easy keto meal plan includes breakfast, lunch, and dinner for seven days. This sample menu provides 1500 calories per day plus an adequate amount of fiber from low-carb vegetables.
You may need to adjust your calorie intake when you are first starting, but once your body adapts, it should become easier than when you were following an extreme 7-day keto meal plan. For those trying to build lean muscle mass or tighten up, you’ll have to adjust your macros accordingly.
Day One
- Breakfast: 2 strips of bacon and 2 servings of spinach, swiss and egg white omelet (4.5g carbs, 18.5g fat, 38.5g protein, and 351 calories)
- Lunch: 1 serving of quick buffalo chicken salad and 1 serving of cheese slices (7.1g carbs, 18.4g fat, 35.2g protein, and 343 calories)
- Snack: 1 serving of simple lemon pepper tuna and 2 sliced bell peppers (10.8g carbs, 2.3g fat, 34.6g protein, and 222 calories)
- Dinner: 2 chicken kabobs (61.1g carbs, 7.4g fat, 56.5g protein, and 570 calories)
Total daily calories: 1486 calories
Day Two
- Breakfast: 1 serving of southwestern scrambled eggs alongside 2 strips of bacon (3.2g carbs, 27.8g fat, 21.9g protein, and 356 calories)
- Lunch: 2 servings of tuna stuffed pepper (15.8g carbs, 5.5g fat, 70.1g protein, and 424 calories)
- Snack: 2 apples (41.5g carbs, 0.6g fat, 0.9g protein, and 189 calories)
- Dinner: 2 servings of hot grilled chicken salad (18.7g carbs, 9.2g fat, 8.7g protein, and 527 calories)
Total daily calories: 1496 calories
Day Three
- Breakfast: 2 cups of orange mango smoothie with chia served with 1 orange fruit (61.9g carbs, 4.9g fat, 6.3g protein, and 336 calories)
- Lunch: 1 serving of turkey lettuce cheese roll-ups served with 2 carrots (29.5g carbs, 17g fat, 26.8g protein, and 430 calories)
- Snack: 1 serving of plain tuna salad alongside 1 serving of cheese slices (2.6g carbs, 14.4g fat, 39g protein, and 294 calories)
- Dinner: 2 servings of shrimp with zucchini noodles (16.2g carbs, 19.5g fat, 67g protein, and 525 calories)
Total daily calories: 1585 calories
Day Four
- Breakfast: 1 serving of high protein omelet and 2 strips of bacon (22.9g carbs, 19.6g fat, 30.5g protein, and 402 calories)
- Lunch: 2 servings of simple lemon pepper tuna alongside 1 serving of cheese slices (3.2g carbs, 12.9g fat, 71.3g protein, and 411 calories)
- Snack: 2 oranges (24.5g carbs, 0.3g fat, 2.5g protein, and 123.1 calories)
- Dinner: 2 servings of honey mustard sausage kebabs (44.3g carbs, 29.7g fat, 28.1g protein, and 578.6 calories)
Total daily calories: 1515 calories
Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe app has got you covered! Improve your body and revamp your life with us!
Day Five
- Breakfast: 1 serving of basic chaffle with 2 oranges (26.1g carbs, 17.6g fat, 21.2g protein, and 363 calories)
- Lunch: 2 servings of tuna stuffed pepper (15.8g carbs, 5.5g fat, 70.1g protein, and 423.8 calories)
- Snack: 2 apples (41.5g carbs, 0.6g fat, 0.9g protein, and 189 calories)
- Dinner: 1 serving of easy grilled chicken teriyaki and 1 of serving spicy garlic broccoli (19.1g carbs, 14.1g fat, 61.3g protein, and 469 calories)
Total daily calories: 1445 calories
Day Six
- Breakfast: 2 servings of basic eggs (1.5g carbs, 28.4g fat, 25.1g protein, and 366 calories)
- Lunch: 2 servings of tuna stuffed pepper (15.8g carbs, 5.5g fat, 70.1g protein, and 424 calories)
- Snack: 2 apples (41.5g carbs, 0.6g fat, 0.9g protein, and 189 calories)
- Dinner: 2 servings of hot garlic chicken salad (18.7g carbs, 9.2g fat, 80.7g protein, and 527 calories)
Total daily calories: 1506 calories
Day Seven
- Breakfast: 2 servings of vanilla protein shake (31.4g carbs, 6.7g fat, 64.4g protein, and 469 calories)
- Lunch: 2 servings of plain tuna salad with 2 sliced bell peppers (12.3g carbs, 10.8g fat, 66.8g protein, and 432 calories)
- Snack: 2 servings of watermelon juice alongside 1 serving of sliced cheese (46.1g carbs, 11g fat, 18.1g protein, and 308 calories)
- Dinner: 2 servings of maple-glazed ham with 1 serving of easy hard-boiled eggs (20.8g carbs, 13.4g fat, 33.3g protein, and 348 calories)
Total daily calories: 1556 calories
What Are Some Keto Friendly Foods?
The standard ketogenic diet, the targeted ketogenic diet, and the cyclical ketogenic diet all include a lot of fat. This is why you need to know which fats are best for your health while following the 7-day meal plan for the keto diet. You’ll also pick the healthiest sources of proteins and carbohydrates.
While on this plan, you can eat:
Healthy Fats
Fat is the main macronutrient you’ll eat on the keto diet. Healthy fats are an important part of the keto lifestyle. Some examples include:
- Olive Oil
Olive oil contains oleuropein and polyphenols to help you maintain immune function, brain health, and heart health in general. Olive oil also lowers cholesterol levels. It is a good source of vitamin E that contributes to blood sugar control, helps lower triglycerides, and works as an antioxidant. Studies suggest olive oil may help prevent breast cancer, colorectal cancer, osteoporosis (weak bones), high blood pressure, and more (20).
- Grass-Fed Dairy Products Like Butter Or Ghee
When looking for dairy to eat on keto, make sure it is grass-fed because it has a healthier fat profile. Choose organic dairy where possible because cows are often treated with hormones and antibiotics in conventional farming methods (9). Butter is a rich source of vitamins A, D, and K2, which have been shown to improve mental function, lower inflammation, and support fat loss (12).
- Fatty Fish
Fatty fish like tuna, mackerel, salmon, and trout are high in omega-3 fatty acids and are good for the heart. Research suggests that eating fatty fish may help prevent cardiovascular disease, diabetes, and even depression (15).
- Hemp Seeds Or Hemp Seed Butter
Research suggests that hempseed, a source of healthy fats, may have a beneficial effect on cardiovascular disease risk (16). Other seeds such as chia and flaxseed are also good sources of healthy fats.
Read More: Keto Bulletproof Coffee: The Perfect Zero Carb Pick-Me-Up For Weight Loss
- Macadamia Nut Oil
Macadamia nut oil is a type of monounsaturated fat, a healthy kind that helps decrease bad cholesterol and increase good cholesterol levels. It also contains antioxidants to help protect against heart disease, cancer, and diabetes. It does not raise blood sugar levels, so it’s safe for diabetics or those who are on a keto diet (1). Other nuts such as almonds, pecans, and brazil nuts are also good sources of fats.
- Coconut Oil
Coconut oil is a type of saturated fat, also known as medium-chain triglycerides (MCTs), that acts as an energy source. It can be used instead of other types of oils such as butter or margarine because it contains only trace levels of lauric acid. In addition to MCTs, this good fat also provides you with antimicrobial benefits and antibacterial action. Coconut oil has been said to improve digestion, promote weight loss, and boost your immune system (3). Coconut milk is another great substitute for dairy products in recipes due to its low carb content and high-fat content that includes healthy fats!
- Avocados
Avocados contain vitamins, antioxidants, and fiber. They are also high in monounsaturated fat that helps lower bad cholesterol levels in the blood. Avocado oil is a monounsaturated fat made from pressed avocados. It supports heart health, helps maintain triglyceride levels, and feeds your skin and hair cells (2).
- MCT Oil
MCT Oil comes from Medium Chain Triglycerides, which are fatty acids that act as powerful energy sources when consumed in moderation. They have been shown to improve cognitive function in children and adults alike. They may also help you lose weight by converting directly into energy instead of being stored as fat (13).
Fats To Avoid On Keto
Avoid unhealthy fats such as seed oils and vegetable oils, which can become rancid when heated. Unhealthy fats and oils to avoid on keto include:
- Corn Oil
Most corn oils contain high amounts of omega-6 fatty acids that contribute to inflammation, so avoid this type of oil altogether to reduce your risk for inflammatory conditions such as heart disease, diabetes, obesity, and more (6). An exception might be cold-pressed organic corn-oil obtained from the first pressing of the corn only from certain areas of Central Mexico and certified organic (COOL) by the USDA.
If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way – BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and experience the fun side of fitness and dieting with BetterMe!
- Mixed Oils
When it comes to oils on keto, avoid mixing different types of vegetable oils. It is best to cook with a single oil or fat sources, such as olive oil or macadamia nut oil. Some mixed vegetable oils are also higher in omega-6 fatty acids which can be pro-inflammatory and although essential in some amount, most of us tend to get too many of them compared to the more anti-inflammatory omega-3s.
- Lard
Lard is high in saturated fats that contribute to poor heart health, the number one killer of men and women in America today (11).
Avoid processed chicken fat (tallow) and bacon fat like you would lard. Instead, use healthier oils such as coconut oil or macadamia nut butter.
- Seed Oils (Sunflower, Safflower, Soybean)
Do not use or limit these types of oils for cooking on a ketogenic diet. They are polyunsaturated oils with a high level of omega-6 fatty acids, which contribute to inflammation and are easily oxidized during heating, causing free radical damage to cells and body tissues leading to accelerated aging and degenerative disease, including cancer (10). Instead, choose heart-healthy olive oil or macadamia nut oil when it comes to cooking at high temperatures.
Unlike most diets, keto doesn’t require you to choose lean cuts of meat or remove the skin from chicken before cooking for extra fat loss. It does, however, encourage you to avoid processed meats and choose grass-fed, organic sources instead. Some keto-friendly proteins include:
- Grass-fed beef (choose fattier cuts like steak, veal, roast, ground beef, and stew meat)
- Poultry (chicken breasts, quail, duck, and turkey; focus on the darker, fattier sections)
- Pork
- Fish (halibut, cod, catfish, and mahi-mahi, and shellfish)
- Organ meats (heart, liver, tongue, kidney, and offal)
- Eggs (use the whole egg)
- Lamb and goat
Proteins To Avoid On Keto
Processed meats such as salami and hot dogs are high in sodium nitrates that are linked to cancer, poor heart health, kidney disease, diabetes, and depression (14). They also have added sugars like honey or maple syrup that can spike insulin levels, kick you out of ketosis, and slow down weight loss.
Keto-Friendly Dairy Products
When following the ketogenic diet and eating dairy products, it’s important to be aware of which kinds are permitted on the keto diet and which should be avoided.
- Full-Fat Dairy Products
Fats in dairy products can be harder for some folks to digest, especially when it comes from conventional sources such as pasteurized low-fat milk, skim milk, Greek, and non-fat yogurt.
On the other hand, full-fat dairy, including cheese, heavy cream, and whole milk is easier to digest and has been shown to increase satiety by providing a good source of quality fats on keto that helps with weight loss (8).
While pasteurization does kill off bad bacteria, raw unpasteurized milk products are often rich in beneficial probiotics that can promote gut health by helping regulate your immune system. This is particularly important if you have an autoimmune disease or gut dysbiosis (17). Pasteurization also kills beneficial enzymes in dairy products, making it harder for some people to digest.
Raw and pasteurized dairy also contains high levels of conjugated linoleic acid (CLA) that are anti-cancer and promote fat loss (4). It is also important to note that raw dairy products can be high in omega-6 fats, which promote inflammation and should still be moderated on a ketogenic diet (17). Raw dairy also comes with a higher risk for foodborne illness and in some places is not available.
Keto-Friendly Vegetables And Fruits
Vegetables and fruits are an essential part of a healthy diet. However, while on the keto diet, you have to watch out for those that can induce an insulin response and kick you out of ketosis.
- Low-Carb Vegetables
Add low-carb vegetables such as spinach, broccoli, or green beans to your keto meal plan when cooking at high temperatures by stir-frying or steaming them for higher fiber content.
- Non-Starchy Vegetables
Avoid starchy vegetables like potatoes, squash, corn, and carrots on keto. While technically low in carbs, these can still raise blood sugar levels due to the presence of starchy carbohydrates.
- Low-Sugar Fruits
Fruits contain natural sugars, along with fiber, water, and other nutrients.
While low glycemic fruits such as berries and citrus have less natural sugar than other types of fruit, they can still raise blood sugar levels, although much less and more slowly than foods with added sugar. Fruit is allowed, but it is best to eat less fruit on keto and focus on eating low-carb keto vegetables instead.
Which Carbs Can You Eat On Keto?
You can eat complex carbs from non-starchy vegetables, such as broccoli, green leafy veggies, asparagus, and bell peppers. These will provide fiber, which is essential on the ketogenic diet to help stabilize blood sugar levels and aid with digestion.
Keto-Friendly Sweeteners
Keto-friendly sweeteners include both natural and artificial keto-friendly sweeteners.
- Natural Keto Sweeteners
The most commonly used natural low-carb keto sweetener is erythritol. It also happens to be nonsugar forming, has no calories, doesn’t affect blood sugar or insulin levels, and is prebiotic that can help feed your good gut bacteria (5).
- Artificial Sweeteners
There are several artificial keto-friendly sweeteners such as stevia and monk fruit extract that you can use in moderation to keep your cravings under control. However, it’s important to note there could be negative side effects associated with their use, and aspartame should especially be avoided since it raises blood sugar levels – something you need to keep low on keto.
Look for sweeteners that are zero or very low in carbs and don’t affect blood sugar levels, such as stevia, monk fruit extract, erythritol, or xylitol.
- Sauces And Condiments
When it comes to toppings on the keto diet, homemade is always best. That way, you can control the sugar count. However, if you have to purchase condiments, go for sugar-free varieties such as:
- Yellow mustard
- Soy sauce
- Horseradish
- Sauerkraut without added sugars
- Ketchup without added sugars or sugar alcohol
- High-fat salad dressings with low or no added sugars
The Bottom Line
The ketogenic diet can be a highly effective way to lose weight and perhaps improve overall health. However, as with any other diet plan, it can be difficult to stick with if you don’t have an easy meal plan that helps you stay on track. Use the 7-day lazy keto meal plan to help you achieve your goal.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- A macadamia nut-rich diet reduces total and LDL-cholesterol in mildly hypercholesterolemic men and women (2008, nih.gov)
- Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk on US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008 (2013, biomedcentral.com)
- Coconut Oil (n.d., harvard.edu)
- Conjugated Linoleic Acid (CLA) in Animal Production and Human Health (2016, psu.edu)
- Erythritol as sweetener-wherefrom and whereto? (2018, nih.gov)
- Fats and Oils to Avoid (n.d., arthritis.org)
- Fructose, insulin resistance, and metabolic dyslipidemia (2005, nih.gov)
- Full-fat dairy may reduce obesity risk (n.d., harvard.edu)
- Grass-fed cows produce healthier milk (2021, umn.edu)
- Health Implications of High Dietary Omega-6 Polyunsaturated Fatty Acids (2012, nih.gov)
- Heart disease likely to remain #1 killer in U.S indefinitely due to long-term COVID-19 impact (2021, heart.org)
- Is Butter Back? A Systematic Review and Meta-Analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality (2016, nih.gov)
- Medium Chain Triglyceride Oil Consumption as Part of a Weight Loss Diet Does Not Lead to an Adverse Metabolic Profile When Compared to Olive Oil (2008, nih.gov)
- Nitrate in foods: harmful or healthy? (2009, oup.com)
- Omega-3 in fish: How eating fish helps your heart (2019, mayoclinic.org)
- The cardiac and haemostatic effects of dietary hempseed (2010, nih.gov)
- The complex microbiota of raw milk (2013, oup.com)
- The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women (2013, cambridge.org)
- Types of ketogenic diet (2019, diabetes.co.uk)
- Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018 (2019, nih.gov)
