7 Day Keto Diet Meal Plan Menu For Weight Loss – Low Carb Ketogenic Foods and free sample meal examples, lazy recipes and easy ideas for beginners which helped me lose 17kg/37lbs.
7 Day Keto Diet Meal Plan
When you’re following a low carb diet like the Ketogenic Diet, it can be tricky to come up with meal ideas. I’ve been following the diet for over 9 months now and adore this way of eating.
Once you look into it you’ll discover there’s heaps of variety and so many delicious ingredients to choose from, whether it’s your first week following a keto diet plan or you’re a keto lifestyle expert – you’re sure to find plenty of ideas and easy keto recipes within this free keto meal plan.
Here’s a 7 Day Keto Diet Meal Plan, complete with heaps of ideas to keep you inspired for weeks and months. Feel free to mix and match meals to suit your tastes, lifestyle, health goals and what’s easy to find at your local grocery store.
Easy Low-Carb Diet Breakfasts
My breakfasts repeat through the week. For ideas see a week of breakfasts with or without eggs, depending on your mood.
I’m going through an egg free phase at the moment. (Not for dietary reasons, just because I had eggs most days for the first 9 months of my Keto journey and am on a self imposed egg break for a little while.)
So, my breakfasts for the next week are likely to alternate between coconut yogurt with chia seeds and almond milk some days and sausages or salami fried with mushrooms and leafy greens on other days.
Easy Keto Lunch Ideas
My lunches vary depending whether I’m going to be home or out and about. If i’m going to be out with my kids I’ll put together a lunch box similar to the one pictured above.
It includes leafy greens with avocado, salami and grated cheese. A simple low carb high fat lunch box. (Click here for more packed lunch ideas.)
If I’m home I’ll make either a tuna salad of some description or I’ll make a one pan cauliflower mac and cheese.
You may prefer to meal prep a few days worth of easy options that are low in grams of carbs to grab for lunch, popular options include a chicken salad, egg roll in a bowl with ground beef or chicken breast with cauliflower rice.
Low Carb Snacks
For an afternoon snack I’ll have strawberries and cream or a bowl of whatever sweet treat I have in the fridge. Above is a bowl of Strawberry Cheesecake Mousse.
If a savoury snack is more your thing, then a handful of nuts or veggie sticks with sour cream may be to your liking for quick grab and go keto snacks.
You may find that while you’re adapting to keto, and to avoid the dreaded keto flu, that snacking is a great way to help keep your energy levels up while your body adjusts to your new high-fat diet.
In that case, fat bombs are the perfect option to help you meet your fat macros while also satisfying your sweet tooth and helping you get into and stay in a state of ketosis.
7-Day Keto Meal Plan Dinner Menu
Now onto the meat of the 7 day keto diet meal plan – dinners. As you’ll see I try to alternate between meaty and meat free dinners to balance out my week.
If you’re wanting to follow an intermittent fasting schedule while on your 7-day meal plan, then you may opt to have your main meal for lunch and skip dinner or skip breakfast and then have a sizeable lunch and dinner. You can adjust your eating schedule to your own lifestyle and what suits you and your whole family.
Your day 1 doesn’t necessarily have to be on a Monday, start any day that suits you and your lifestyle. I usually count my day 1 as a Sunday. A giant roast is made and other food is prepped to make it easier to have meals to grab for through the week.
Day 1 – Roast Lamb
Go for either a roast lamb leg or shoulder. My preferred method of cooking is to briefly brown the lamb in a large frying pan in plenty of coconut oil, butter or olive oil and then cook in the oven at 180C/350F for half an hour per 500g, turning over half way through cooking. So, a 2.5kg lamb will take about 2.5 hours to cook with a turn at the 1 hour 15 minute mark.
I enjoy my roast lamb with roast garlic, cauliflower and some fresh leafy greens and sometimes sour cream too. Note: The above pictured lamb was roasted when I had non-keto guests over and so I made potatoes for them.
Day 2 – Leftovers
Leftovers? Already? On day 2? Yes, a roast lamb will yield leftovers for days, so on day 2 why not enjoy your hard work from day 1 and enjoy your leftovers?
I’ll either have lamb wraps in lettuce cups or make cheese tacos that I fill with lamb, sour cream and avocado. In the above picture I’ve filled keto cheese tacos with leftover roast chicken and sauteed spinach.
To make cheese tacos, simply melt a circle of grated cheese in a frying pan until crispy. Then, fold your taco over to form a cheesy shell for your fillings of choice.
Day 3 – Cauliflower Casserole
Following a couple of days of meaty dishes, a hearty veggie dish is a welcome change. My go to lately has been 4 Ingredient Cauliflower Casserole that includes simple ingredients and is the perfect comfort food meal to enjoy when you’re on a low carbohydrate diet.
Day 4 – Bunless Burgers
The good news is that you can easily make burgers with just beef mince, salt and your seasoning of choice. No egg, flour or breadcrumbs are needed to bind burgers.
Form mince into burger patties, fry until cooked and then serve in lettuce “buns” along with your fillings of choice. Mine is usually loads of cheese, that’s perfect when you’re following a ketogenic meal plan!
Day 5 – Tuna Salad
Yes, I have tuna salads for lunch, and sometimes for dinner too. Start with a bed of greens and then add a tin of tuna, vegetables and sauce.
My go to vegetables are usually cucumber and avocado. For sauce, I like a combination of sour cream and mayo, you may also like to add a drizzle of olive oil for extra healthy fats to your fatty fish meal.
Day 6 – Sausages
Be sure to pick the lowest carb sausages you can find as many are filled with hidden carbs and other fillers.
Fry your sausages and then serve with your choice of sides. Mine include leafy greens, cucumber or avocado with grated cheese and sour cream
Day 7 – Tacos
Cheese tacos, filled with whatever meat, sausages, salami or veggies I have left from through the week, in a meal that doesn’t take much time at all to prepare.
Simply fry up plenty of cheddar cheese or any other grated cheese you like, until crisp, then remove from the frying pan and fill with your choice of protein, vegetables or healthy fats for an easy keto meal plan option that’s low in total carbs.
Note: In addition to having an egg break, I’m also having a self imposed chicken break. Feel free to switch up a meaty meal for a chicken dish like roast chicken or chicken bake.
Keto Diet Meal Plan Shopping Video
Here’s the grocery shopping haul video where I shared the ingredients I bought for the week to create this 7 day keto diet meal plan and talk you through my meals for the week.
Hit play below or click here to watch on YouTube to discover the foods to add to your shopping list to be able to create lots of easy keto meals.
Once you’ve enjoyed the above 7 day keto diet meal plan and you’d like a little more help with meal planning I suggest Balanced Keto Weekly Meal Plans. You’ll get weekly Keto Diet Meal Plans delivered straight to your Inbox. Get 7 days of meal planning every week – all done for you! Click here to learn more.
If you’d like to join me and get started with Keto, or back onto it again, then here are some posts to inspire you:
Keto Tips For Beginners – tried and tested tips to get started with the Keto Diet.
How To Do Lazy Keto – how to follow a keto diet without counting macros or calories.
Recipe Index – for hundreds of easy to follow low carb, keto diet friendly recipes.
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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
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