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Here's a sample one-week meal plan for a ketogenic diet. Remember to adjust portion sizes and ingredients based on your individual needs and preferences.
Day 1:
- Breakfast: Scrambled eggs cooked in coconut oil with spinach and avocado.
- Lunch: Grilled chicken breast with mixed green salad, cherry tomatoes, cucumbers, and olive oil dressing.
- Snack: Celery sticks with almond butter.
- Dinner: Baked salmon with roasted asparagus and a side of cauliflower rice.
- Dessert: Berries (such as strawberries, raspberries, or blueberries) with a dollop of whipped cream (unsweetened).
Day 2:
- Breakfast: Spinach and mushroom omelet cooked in ghee.
- Lunch: Zucchini noodles with grilled shrimp, cherry tomatoes, and pesto sauce.
- Snack: Handful of mixed nuts (e.g., almonds, walnuts, and macadamia nuts).
- Dinner: Beef stir-fry with broccoli, bell peppers, and a soy sauce alternative (e.g., coconut aminos).
- Dessert: Dark chocolate (at least 85% cocoa) with a few almonds.
Day 3:
- Breakfast: Coconut milk chia pudding topped with sliced almonds and raspberries.
- Lunch: Tuna salad with lettuce wraps, mixed greens, cucumber, and lemon vinaigrette.
- Snack: Hard-boiled eggs.
- Dinner: Grilled steak with roasted Brussels sprouts and cauliflower mash.
- Dessert: Keto-friendly cheesecake made with almond flour crust and sweetened with a sugar substitute like erythritol or stevia.
Day 4:
- Breakfast: Bacon and mushroom frittata.
- Lunch: Chicken Caesar salad with romaine lettuce, grilled chicken, Parmesan cheese, and Caesar dressing (without added sugars).
- Snack: Cucumber slices with cream cheese.
- Dinner: Baked cod with lemon butter sauce, served with sautéed spinach and mushrooms.
- Dessert: Coconut milk panna cotta with a drizzle of sugar-free caramel sauce.
Day 5:
- Breakfast: Smoked salmon roll-ups with cream cheese, avocado, and cucumber.
- Lunch: Spinach salad with grilled chicken, bacon, cherry tomatoes, and avocado.
- Snack: Beef jerky (check for low-sugar options).
- Dinner: Stuffed bell peppers with ground beef, cauliflower rice, tomatoes, and cheese.
- Dessert: Keto-friendly mug cake made with almond flour and topped with whipped cream.
Day 6:
- Breakfast: Almond flour pancakes topped with sugar-free maple syrup and a side of bacon.
- Lunch: Egg salad lettuce wraps with mixed greens and sliced bell peppers.
- Snack: Olives.
- Dinner: Baked chicken thighs with broccoli and melted cheddar cheese.
- Dessert: Mixed nuts and seeds with a sprinkle of cinnamon.
Day 7:
- Breakfast: Keto smoothie made with unsweetened almond milk, avocado, spinach, and a scoop of protein powder.
- Lunch: Grilled shrimp skewers with zucchini noodles and pesto sauce.
- Snack: Sugar-free coconut yogurt with a handful of raspberries.
- Dinner: Lemon herb roasted chicken with steamed asparagus and mashed cauliflower.
- Dessert: Dark chocolate-covered strawberries.
Remember to stay properly hydrated throughout the day by drinking water or unsweetened beverages like herbal tea or black coffee. This meal plan provides a general overview of keto-friendly foods, but always make sure to consider your specific nutritional needs and consult with a healthcare professional or registered dietitian for personalized advice.