🍳 7 Day Keto Meal Plan for One or Two People 🥑
Day 1
Breakfast: Scrambled eggs with spinach and avocado slices
Lunch: Chicken Caesar salad (no croutons) with homemade Caesar dressing
Dinner: Baked salmon with a side of roasted Brussels sprouts
Day 2
Breakfast: Greek yogurt with a handful of raspberries and chia seeds
Lunch: Turkey and cheese lettuce wraps with a side of cucumber slices
Dinner: Grilled steak with a side of sautéed mushrooms and green beans
Day 3
Breakfast: Avocado smoothie with coconut milk, spinach, and a scoop of protein powder
Lunch: Tuna salad on a bed of mixed greens with olive oil and vinegar dressing
Dinner: Chicken thighs baked with garlic and rosemary, served with cauliflower rice
Day 4
Breakfast: Keto pancakes with almond flour and topped with butter
Lunch: Caprese salad with tomatoes, mozzarella, basil, and olive oil
Dinner: Shrimp stir-fry with broccoli and bell peppers in a soy sauce and ginger marinade
Day 5
Breakfast: Omelette with cheese, bell peppers, and onions
Lunch: BLT salad with bacon, lettuce, tomato, and avocado with a ranch dressing
Dinner: Pork chops with a side of roasted asparagus
Day 6
Breakfast: Chia seed pudding made with coconut milk and topped with a few blueberries
Lunch: Egg salad wrapped in romaine lettuce leaves
Dinner: Zucchini noodles with pesto sauce and grilled chicken
Day 7
Breakfast: Cottage cheese with a few strawberries and a sprinkle of flax seeds
Lunch: Avocado and smoked salmon salad with a lemon-dill dressing
Dinner: Beef and broccoli stir-fry with a side of sautéed kale
Tips for Success
- Stay Hydrated: Drink plenty of water to stay hydrated and support your body's functions.
- Electrolytes: Ensure you're getting enough electrolytes (sodium, potassium, magnesium) to prevent keto flu.
- Meal Prep: Prepare meals and snacks in advance to make sticking to the keto diet easier.
- Healthy Fats: Focus on healthy fats like avocado, olive oil, and nuts to keep you satiated.
- Read Labels: Always check food labels for hidden sugars and carbs to stay within your keto limits.
- Variety: Include a variety of foods to get a wide range of nutrients and avoid boredom.
Shopping List
Produce:
- Avocados
- Spinach
- Brussels sprouts
- Cucumbers
- Mushrooms
- Green beans
- Cauliflower
- Bell peppers
- Mixed greens
- Tomatoes
- Asparagus
- Zucchini
- Blueberries
- Strawberries
- Lemons
- Raspberries
Proteins:
- Eggs
- Chicken breasts
- Chicken thighs
- Salmon
- Steak
- Tuna (canned)
- Shrimp
- Turkey slices
- Bacon
- Pork chops
- Ground beef
- Cottage cheese
- Greek yogurt
- Smoked salmon
- Protein powder
Dairy:
- Cheese (cheddar, mozzarella)
- Butter
- Heavy cream
- Cottage cheese
Condiments and Extras:
- Olive oil
- Coconut milk
- Chia seeds
- Almond flour
- Flax seeds
- Soy sauce
- Vinegar (apple cider, balsamic)
- Pesto sauce
- Ranch dressing
Spices and Herbs:
- Salt
- Pepper
- Garlic
- Rosemary
- Basil
- Dill
- Ginger
By following this keto meal plan, you'll enjoy tasty, satisfying meals while maintaining a low-carb, high-fat diet. Happy cooking and enjoy the benefits of keto! 🌞🍽️
