The keto diet helps burn off your body fat so that you can achieve those fitness goals. But you have to pick the right foods in order for it to work.
This is where a keto meal plan steps in.
Hopefully, this post can help you get started.
Here, we explain what exactly the keto diet is and bring you a free case of the keto diet that you can enjoy anywhere, at any time.
Things To Eat and Avoid in Your Keto Meal Plan
Here, we have prepared a list of food items that you can include in your keto meal plan, along with the ones you need to steer clear of.
Foods To Include:
- Seafood
Fatty fish, shrimp, mussels, crab, lobster, squid, oysters, octopus, scallops.
- Vegetables
Broccoli, cauliflower, asparagus, leafy greens, bamboo shoots, tomatoes, and eggplant.
- Dairy
Hard and soft cheeses, heavy whipping cream, butter, ghee, greek yogurt, sour cream.
- Fruits
Raspberries, blackberries, cranberries, strawberries, watermelon, avocados, lemons, plums, clementines.
- Flour
Almond flour, coconut flour, ground flax.
- Nuts & Seeds
Pecans, macadamia nuts, brazil nuts, flaxseeds, chia seeds, pumpkin seeds, sesame seeds.
- Meat & Poultry
Beef, pork, lamb, veal, chicken, duck, quail, whole eggs.
Foods To Avoid
- Vegetables
Squash, potatoes, sweet potatoes, yams, corn, cassava, beetroot, peas, corn.
- Dairy
Low-fat, reduced-fat, and fat-free milk.
- Fruits
Apples, bananas, pears, peaches, oranges, mangos, nectarines, dried fruits (raisins, dates, mango).
- Flour
All-purpose flour, wheat flour, rice flour, corn flour.
- Meat & Poultry
Cured meats that have high sugar content.
Keynote
Ensure you avoid grains in your keto diet plan, including barley, oats, and rye.
Keto Diet Meal Plan for Week 1
You can be well on the right track by following the keto meal plan we have curated for you. Here are a week’s keto meal delivery menu recommendations so you don’t have to worry about what to cook.
Monday
Breakfast: Creamy Scrambled Eggs with Sautéed Mushroom, Spinach and Cherry Tomatoes
Lunch: Bravas Spanish Chicken Thigh with Smoked Golden Cauliflower Rice
Dinner: Braised Keto Grass-Fed Lamb Stew with Pumpkin and Cauli Mash
Tuesday
Breakfast: Salad of Mushroom, Tomato, Chorizo, Bacon, Spinach, Boiled Eggs and Balsamic Vinaigrette
Lunch: Keto Dill and Garlic Responsibly Fished Barramundi
Dinner: Puerto Rican Lemon Coconut Fish with Cauliflower Salad, Green Beans and Roast Fennel
Wednesday
Breakfast: Granola mix with Yoghurt and Toasted Coconut
Lunch: Chicken Enchiladas, Cauliflower Rice Fajitas, Salsa and Sour Cream
Dinner: Slow-Cooked Braised Beef Brisket with Chimichurri, Arugula, Green Beans and Cherry Tomatoes
Thursday
Breakfast: Berry and Yoghurt Bowl
Lunch: Chicken Parmigiana with Arugula, Beans and Cherry Tomatoes
Dinner: Curried Laksa Prawns with Cauliflower Rice & Crispy Tempeh
Friday
Breakfast: Creamy Scrambled Eggs with Sautéed Mushroom, Spinach and Cherry Tomatoes
Lunch: Butter Chicken with Stir-fried Broccoli Rice, Onions and Capsicums
Dinner: Lamb Rogan Josh Curry
Saturday
Breakfast: Berry and Yoghurt Bowl
Lunch: Thai Red Chicken Curry with Fresh Basil, Broccoli & Bamboo Shoots
Dinner: Puerto Rican Lemon Coconut Fish with Cauliflower Salad, Green Beans and Roast Fennel
Sunday
Breakfast: Salad of Mushroom, Tomato, Chorizo, Bacon, Spinach, Boiled Eggs and Balsamic Vinaigrette
Lunch: Keto Dill and Garlic Responsibly Fished Barramundi
Dinner: Pumpkin Soup with Middle Eastern Spiced Grass Fed Beef Mince
Keto Diet Meal Plan for Week 2
We want you to keep your momentum going, so here’s another keto diet menu for the next 7 days.
Monday
Breakfast: Creamy Scrambled Eggs with Sautéed Mushroom, Spinach and Cherry Tomatoes
Lunch: Roast Pork Belly, Arugula, Green Beans, Pickled Chilies, Cauliflower Mac n Cheese with Salsa Picante
Dinner: Curried Laksa Prawns with Cauliflower Rice & Crispy Tempeh
Tuesday
Breakfast: Granola mix with Yoghurt and Toasted Coconut
Lunch: Keto Dill and Garlic Responsibly Fished Barramundi
Dinner: Bravas Spanish Chicken Thigh with Smoked Golden Cauliflower Rice
Wednesday
Breakfast: Berry and Yoghurt Bowl
Lunch: Pumpkin Soup with Middle Eastern Spiced Grass Fed Beef Mince
Dinner: Roast Vegetables with Arugula, Green Beans and Basil Hummus
Thursday
Breakfast: Breakfast Salad of Mushroom, Tomato, Chorizo, Bacon, Spinach, Boiled Eggs and Balsamic Vinaigrette
Lunch: Chicken Enchiladas, Cauliflower Rice Fajitas, Salsa and Sour Cream
Dinner: Roast Pork Belly, Arugula, Green Beans, Pickled Chillies, Cauliflower Mac n Cheese with Salsa Picante
Friday
Breakfast: Creamy Scrambled Eggs with Sautéed Mushroom, Spinach and Cherry Tomatoes
Lunch: BBQ Pulled Pork, Coleslaw and Pickled Chillies
Dinner: Butter Chicken with Stir-fried Broccoli Rice, Onions and Capsicums
Saturday
Breakfast: Granola mix with Yoghurt and Toasted Coconut
Lunch: Satay Chicken with Onions, Mushrooms, Capsicums and Green Beans
Dinner: Keto Chili Con Carne Bowl
Sunday
Breakfast: Berry and Yoghurt Bowl
Lunch: Keto Vitality Salad-Roast Pumpkin and Cauliflower Salad with Spinach, Green Beans, and Crumbled Feta Cheese
Dinner: Butter Chicken with Stir-fried Broccoli Rice, Onions and Capsicums
