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When following a keto diet, some people may find it difficult to work out the right foods to eat and when to eat them. Meal plans can help people get used to the diet or stick with it.

The keto diet is a high fat, low carbohydrate diet. Potential benefits of the keto diet plan include weight loss and fat loss.

Though various sources report different percentages, a keto diet comprises approximately:

  • 55–60% fats
  • 30–35% protein
  • 5–10% carbohydrates

A study in the Journal of Nutrition and Metabolism reports that those following a “well-formulated” keto diet typically consume under 50 grams (g) of carbs and approximately 1.5 g of protein per kilogram of body weight per day.

In order to stick to these macronutrient ratios, most experts agree that meal planning for a keto diet is essential.

Read on to learn more about the keto diet and discover what a 7-day keto meal plan might look like.

What is a keto meal?

A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day. Net carbs are total carbs minus the fiber.

Fiber is present in plants and is important to include in a keto diet because fiber protects gut bacteria, improves digestive function, and helps prevent constipation.

In the keto diet, the majority of daily calories come from fats, while lesser amounts come from proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet.

When the body cannot rely on carbohydrates for energy, it must burn fat for fuel. This results in a buildup of acids called ketones in the body. This results in a bodily state of ketosis.

According to a 2012 study, a keto diet may reduce fat mass, waist circumference, and fasting insulin levels.

Also, a 2012 review of 23 studies indicates that a low carbohydrate diet, such as the keto diet, could lower some of the primary risk factors for heart disease, including high blood pressure, low-density lipoprotein cholesterol, and triglycerides.

Many people follow a keto plan for a set amount of time before altering the diet to include more carbohydrates and less fat.

1-week sample meal plan

Below is a sample 7-day keto meal plan. People can tailor these meals and snacks to their liking, but they should be careful not to exceed 50 g of total carbohydrates daily.

BreakfastLunchDinnerSnacks
MondayEgg muffins with Cheddar cheese, spinach, and sun-dried tomatoesSpiced cauliflower soup with bacon pieces or tofu cubesGarlic and herb buttered shrimp with zucchini noodlesRoast turkeycucumber, and cheese roll-ups

Sticks of celery and pepper with guacamole
Tuesday (Low fiber day)Scrambled eggs on a bed of sautéed greens with pumpkin seedsChicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onionBeef stew made with mushrooms, onions, celery, herbs, and beef brothSmoothie with almond milk, nut butter, chia seeds, and spinach

Olives
WednesdayOmelet with mushrooms, broccoli, and peppersAvocado and egg salad with onion and spices, served in lettuce cupsCajun spiced chicken breast with cauliflower rice and Brussels sprout saladNuts

Slices of cheese and bell peppers
ThursdaySmoothie containing almond milk, nut butter, spinach, chia seeds, and protein powderShrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oilGarlic butter steak with mushrooms and asparagusA boiled egg

Flax crackers with cheese
Friday2 eggs, fried in butter, with avocado and blackberriesGrilled salmon with a salad of mixed leafy greens and tomatoChicken breast with cauliflower mash and green beansKale chips

Slices of cheese and bell peppers
SaturdayScrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seedsTuna salad with tomatoes and avocado plus macadamia nutsPork chops with nonstarchy vegetables of choiceCelery sticks with almond butter dip

A handful of berries and nuts
SundayYogurt with keto-friendly granolaGrass-fed beef burger (no bun) with guacamole, tomato, and kale saladStir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauceSugar-free turkey jerky

An egg and vegetable muffin

https://www.medicalnewstoday.com/articles/327309.php