Ketogenic One Week Meal Plan

This weekly keto diet program we have got for you today is not as easy as it appears. Of course, it’ll get less difficult over some period, but it will be difficult in the start, as trying to keep your carbs under 20 gr. per portion isn’t a simple process. After that there’s the time period invested in food preparation and creating the food list budget friendly, so there are a lot of things to think about. Listed below you’re going to see a list of meals you should consume each and every day as well as what you need to purchase before beginning the diet plan.

The meals are kept at a minimum of 1600 calories, while the carbs are kept below 20 gr. The list also contains the nutrition totals for each day, so it’ll be easier for you to make changes.

KETOGENIC DIET MEAL PLAN:

DAY 1 (TOTALS: 1650 CALORIES, 132G FAT, 14G NET CARBS, 88G PROTEIN)
  • Breakfast: 3-inch square, sausage and spinach frittata, A cup of coffee with 2 tablespoons of heavy cream
  • Lunch: ½ a cup of simple egg salad 4 romaine lettuce leaves 2 slices of cooked bacon
  • Dinner: 6 oz. of rotisserie chicken, ¾ of a cup of easy cauliflower gratin, 2 cups of chopped romaine lettuce, 2 tablespoons of Caesar salad dressing (sugar-free)
DAY 2 (TOTALS: 1636 CALORIES, 126G FAT, 18.5G NET CARBS, 88G PROTEIN)
  • Breakfast: 3-inch square, sausage and spinach frittata, Coffee with 2 tablespoons of heavy cream
  • Lunch: 2 cups of chopped romaine lettuce, 2 tablespoons of Caesar Salad Dressing (sugar-free), 1 cup of chopped leftover chicken
  • Dinner: 1 Italian sausage link, cooked and sliced, 1 cup of cooked, 1 tablespoon of butter, 2 tablespoons of grated parmesan cheese
DAY 3 (TOTALS: 1512 CALORIES, 119G FAT, 18G NET CARBS, 78G PROTEIN)
  • Breakfast: 2 cream cheese pancakes, 2 pieces of cooked bacon, Coffee with 2 tablespoons of heavy cream
  • Lunch: 1 Italian sausage link, cooked and sliced, ¾ of a cup of easy cauliflower
  • Dinner: 1 ½ cup of chili spaghetti squash casserole, 2 cups of raw baby spinach, 1 tablespoon of ranch dressing (sugar-free)
DAY 4 (TOTALS: 1386 CALORIES, 112G FAT, 19.5G NET CARBS, 69G PROTEIN)
  • Breakfast: 3-inch square, sausage and spinach frittata, Coffee with 2 tablespoons of heavy cream
  • Lunch: 1 ½ cup of chili spaghetti squash casserole
  • Dinner: ½ a cup of “Anti” Pasta Salad, 4 Sun-dried tomatoes and feta meatballs, 2 cups of raw baby spinach, 1 tablespoon of sugar-free Italian dressing
DAY 5 (TOTALS: 1649 CALORIES, 132G FAT, 18.5G NET CARBS, 81G PROTEIN)
  • Breakfast: 2 cream cheese pancakes, 2 pieces of cooked bacon Coffee with, 2 tablespoons of heavy cream
  • Lunch: ½ a cup of “Anti” Pasta Salad, 4 Sun-dried tomatoes and feta meatballs
  • Dinner: 1 cup of Cuban pot roast, 2 cups of chopped romaine lettuce, 2 tablespoons of sour cream, 1 tablespoon of chopped cilantro, ¼ of a cup of shredded cheddar cheese
DAY 6 (TOTALS: 1604 CALORIES, 122G FAT, 19.5G NET CARBS, 89G PROTEIN)
  • Breakfast: 3 scrambled or fried eggs, 1 teaspoon of butter, 2 pieces of cooked bacon, Coffee with 2 tablespoons of heavy cream
  • Lunch: 1 cup of Cuban pot roast, 2 cups of chopped romaine lettuce, 2 tablespoons of sour cream, 1 tablespoon of chopped cilantro, ¼ of a cup of shredded cheddar cheese
  • Dinner: 1 ½ cup of chili spaghetti squash, 2 cups of raw baby spinach, 1 tablespoon of ranch dressing (sugar-free)
DAY 7 (TOTALS: 1609 CALORIES, 128G FAT, 18G NET CARBS, 90G PROTEIN)
  • Breakfast: 2 cream cheese pancakes, 2 pieces of cooked bacon, Coffee with 2 tablespoons of heavy cream
  • Lunch: ½ a cup of “Anti” Pasta Salad, 4 Sun-dried tomatoes and feta meatballs
  • Dinner: 1 cup of Cuban pot roast, 2 cups of chopped romaine lettuce, 2 tablespoons of sour cream, 1 tablespoon of chopped cilantro, ¼ of a cup of shredded cheddar cheese

Shopping list

Produce

  • 2 fresh tomatoes
  • 1 red or yellow bell pepper
  • 2 packages of romaine lettuce hearts
  • A bunch of celery
  • 2 cauliflowers
  • 1 large spaghetti squash
  • 1 small head radicchio
  • 1 8oz. package of baby spinach leaves (6 cups or more)
  • 2 hass avocados
  • A bunch of fresh basil

Dairy products

  • 8oz. of sour cream
  • 16oz. of cheddar cheese
  • 8 oz. of cream cheese
  • 4 oz. of feta cheese
  • 8oz. package of string cheese
  • 8oz. package pepper jack cheese slices
  • 4 oz. of grated parmesan cheese
  • ½ a gallon of unsweetened almond milk
  • 16oz. of heavy cream
  • 3 dozen eggs
  • ½ a lb. of salted butter

Grocery

  • 8 oz. jar of salsa verde
  • 4 oz. of canned chopped green chili peppers
  • Light salt (half potassium half sodium)
  • 1 can of artichoke hearts in water
  • 8 oz. jar of tomato based salsa (sugar-free)
  • 2 bars of Lindt 90% chocolate

Meat

  • 2.5 – 3 lb. of boneless chuck roast
  • 12oz. of sugar-free roll of breakfast sausage
  • 1 rotisserie chicken
  • 1lb. package Italian pork sausage links
  • 1lb. of ground turkey
  • 1lb. of ground beef
  • 1lb. of sugar free bacon

Frozen products

  • 10 oz. package of frozen spinach
  • 10 oz. package of frozen broccoli florets

Read also: 8 Signs You Have A Gluten Intolerance

Source

Source

healthylivingsources.com