Ketogenic Diet Meal Plan – 7-Day Menu

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Ketogenic Diet 7-Day Meal Plan

A lot of people have been asking me what a good keto diet menu would look like. I'm happy to share this 7-Day Ketosis menu with you. If you'd like to find more Keto Recipes to custom your own, take a look at my Ketogenic Diet recipes database.

Also for more information about what are the best foods to eat on a Ketogenic Diet Plan, have a look at my Ketogenic Diet Food List.

Fore more information about what you need to know before you start this diet plan and how to avoid side effects, take a look at my Ketogenic Diet Guide (you'll get detailed information about what is Ketosis and what it does to your body).

Keto Meal Plan Guidelines

Keep in mind that everybody has different needs, you'll also have to adjust your plan as you lose weight since your needs will change.

Step 1 : Define how many calories you need daily

To find out how many calories you need daily use this tool : Daily Calorie Intake Calculator.

This will give you the amount of calories you need to maintain your weight, lose 1-2 pounds per week or gain 1-2 pounds per week.

Female in good shape :

For me (female), to use the Daily Calorie Intake Calculator, I would enter 120 pounds, then since I'm 5'6" I would enter 66 inches (5 feet x 12 inches / feet + 6 inches = 60 + 6 = 66), then I would enter 29 years old female and exercise 3-5x per week.

This gives me 2775 Calories a day.

Male in good shape :

For my boyfriend, to use the Daily Calorie Intake Calculator, I would enter 175 pounds, then since he's 5'9" I would enter 69 inches (5 feet x 12 inches / feet + 6 inches = 60 + 9 = 69), then I would enter 36 years old male and exercise 6-7x per week.

This would give him 4425 Calories a day.

Step 2 : Define how much calories you need to lose weight

You can skip this step my just using the Daily Calorie Intake Calculator.
Ok so here's how it works.

To burn 1 pound of fat you need to burn 3500 calories.

  • To burn 1 pound of fat per week, take off 500 calories a week
  • To burn 2 pounds of fat per week, take off 1000 calories a week.

Me and my boyfriend both want to lose 2 pounds a week at this point.

Female (29 years old, 120 pounds, active) :

2775 Calories a day (maintenance) - 1000 calories (deficit) = 1775 calories a day.

Male (36 years old, 175 pounds, very active) :

4425 Calories a day (maintenance) - 1000 calories (deficit) = 3425 calories a day.

Keep in mind that this doesn't work for everyone, it's just a guide line, not an exact science.

To find the real amount for yourself :

Weight your self at the beginning of the week and at the end of the week. If you lost more than 2 pounds, add 10% to your calories for the next week. If you lost less than 2 pounds, reduce your calories by 10%.

I found that 1500 calories works better for me. My boyfriend is fine with 3400 calories.

Step 3 : Find out how much protein you need

Getting the right amount of proteins is key to the Ketogenic diet!

Eating too much protein can throw you off Ketosis as eating to much carbs would!

Since it is recommended to have between 10% and 35% of proteins in your  diet, I like to aim for the middle at 22.5%. Having more proteins on a diet will reduce muscle loss. On the other hand, having too much proteins will throw you out of ketosis since it will turn into glucose.

So to have an idea of how many proteins you need, use the Keto Calculator.

Examples :

Myriam : (120 pounds, 66 inches, 29 years old, female, active) = 117 grams of proteins daily

Dan : (175 pounds, 69 inches, 36 years old, male, very active) = 173 grams of proteins daily

Step 4 : Find out how much carbs you need

As stated in my Ketogenic Diet Introduction Guide, it is best to keep your carbohydrates around 5% but this is not easy to achieve.

1 gram of carbohydrate is 4 calories

For me, 5% of 1500 calories is 75 calories for carbs. 75 calories / 4 calories per gram of carb = 18.75 grams of carbs daily. 

I don't obsess over it, I round it up to 20 grams of carbs daily.

These are really net carbs. This means you can deduce 1 gram of carb per gram of fiber that you eat.

Raspberries for example contains the most fibers you can find in fruits, so they're a good choice.

For my boyfriend, 5% of 3400 calories is 170 calories for carbs. 170  / 4 = 42.5 grams of carbs daily.

He rounds it up to 40 grams.

Step 5 : Define your macros

To do so, you can use my Keto Calculator :

keto calculator - designed by an engineer

These macros are based on the book "The Ketogenic Diet - A Complete Guide For The Dieter And The Practitioner". The Ketogenic Diet A Complete Guide for the Dieter and Practitioner

Once you know how much carbs and proteins you need, you can deduce the amount of fat you need.

  • 1 gram of carbs = 4 calories
  • 1 gram of proteins = 4 calories
  • 1 gram of fat = 9 calories

calories total - calories from carbs - calories from proteins = calories from fat

grams of fat = calories from fat devided by 9.

Example of a 1500 calorie plan :Ketogenic-diet-menu-7-day-meal-plan

  • 1500 Calories
  • 106 grams of Fat
  • 117 grams of Protein
  • 20 grams of Net Carbs

Example of a 3400 calorie plan :

  • 3400 Calories
  • 283 grams of Fat
  • 173 grams of Protein
  • 40 grams of Net Carbs

 

As a rule of thumb you can keep your macros around : 75% Fats, 25% Protein, and 5% Carbs. If you are active, you can bear with upping the carbs a bit, but when you are doing a strictly low carb diet, you might now be able to push yourself to exercise as hard depending on how your react to it.

 

Weekly Keto MacrosCaloriesFats (g)Net Carbs (g)Protein (g)
Average Totals150010620117

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Ketogenic Diet Meal Plan Example

I like to keep my recipes simple as this helps me stick to my diet.

If you want some tips and tools to help you easily count your calories during the day, use my guide :

How do I count my calories to burn fat?

The macros are provided in all these recipes. Some of them have more carbs than others so just and match them to get to your daily needs :)

Also, take a look at my Ketogenic Diet Food List is color coded to help you make your own menu! It also links to detailed nutritional value of all ingredients.

Breakfast :

If I'm going to have carbs during the day, I try to have them for breakfast. Note that the smoothies are a bit higher in carbs. Don't eat the fruits with your omelet if they don't fit your macros but raspberries are loaded with fibers so they will bring your net carbs down.

keto meal plan - breakfast

Lunch :

For lunch, I like to keep everything fast and easy. Most of the time I'll go with a spinach salad as spinach have more fibers than lettuce and you need your greens. It also won't get soggy like lettuce would in your lunch.

keto-meal-plan-lunch

Dinner :

For dinner I like good spices to make things a bit more exotics and tasty. I also like to keep my carbs low.

Keto Dinner

Snacks : 

Check these 5 Ketogenic Diet Snacks!

Keto Deviled Eggs

I like to insert bacon slices between meals to fill the fat needs if needed. It makes it easy!

Check out Ketogenic Diet Recipes database :

Ketogenic-Diet-Recipes

How Do I Know I'm In Ketosis?

Ketogenic Diet Food ListThere is something on the market call Keto Sticks, you will have to urinate on it in order to find out the amount of Ketones (fat fragments) that's in you. Yes, that means that you're peeing fat!

 

Let me know what is you favorite Keto Recipe in the comments below!

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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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11 Comments

  1. your web page may help as i am considering a ketogenic diet to off set epilepsy i am 64 yrs old 80 kilo in weight ,any more tips ? thanks

    Post a Reply
  2. Hi. Everything looks good, nice and easy recipes and all, but you spelled dinner wrong. Just thought you should know.

    Post a Reply
    • Oh no I’m blushing… Thank you so much! I’m french Canadian and dinner is the same for us but spelled diner. I will have to stop mixing them up :)

      Post a Reply
  3. My numbers come out similar to yours. I’m confused about your daily menu example, though. I figure I can only eat 70g or 2 – 3 oz of meat per day. That is one very small piece of meat. But you show meat at every meal. Also, the fat requirement is about equal to one cup of lard. How do you do that if you’re on the go and want to, say, pack a quick lunch? Or if you’re traveling?

    Thanks for any tips you can give.

    Post a Reply
      • Thanks for the clarification. I’m new at this – starting keto this weekend – so relieved to see I’m not limited to 2oz of meat a day.

        Restaurant orders must be something like meat with vegatable or a salad with meat. Is a glass of wine out due to the high sugar content?

        Great blog – lots of good info here!

        Post a Reply
  4. So this is very unclear. If the amount of protein IS NOT THE AMOUNT OF MEAT, how much MEAT/fish can we eat for the 25%. E.g. 75g of protein. HOW MUCH MEAT DOES THAT REPRESENT?

    Very confused!!

    Post a Reply
    • It depends what meat you’re having. They’re all different.

      Post a Reply
    • You might want to consider using a calprie counter/tool to help you determine the amount of calories, fat, protein, etc in food. I find MY Fitness Pal to be eztremely useful. You put in the type of food and it calculates all those tricky numbers for you. You can even see the macros (percentages) or set your own.it might seem a bit confusing at first but you’ll get the hang of it. Best of luck!

      Post a Reply

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