7 Day Weight Loss Ketogenic Meal Plan



A key reason for choosing to follow a ketogenic diet is the promise of weight loss, but how do you set yourself up for success? You may have heard some bloggers, physicians, and even some dietitians explain it's as simple as calories in, calories out. Meaning, if you consume more than you spend through exercise or daily activity, you will gain weight. This oversimplification fails to account for so many variations between individuals. Creating a calorie deficit is necessary to lose weight, but there is no golden number to get you there. Instead, focus on incorporating fresh vegetables high in fiber, fruits in moderation, and high quality proteins and fats. Fiber is you weight loss weapon, especially on a ketogenic diet that limits or eliminates grains. While the ketogenic diet is known for satiety, which may make creating a calorie deficit easier, it is easy to overdo your fats (nuts are a sneaky way to overeat!). For my clients looking to lose weight, I suggest calculating their basal or resting metabolic rate, the amount of energy you consume simply by living. For this, I use the Mifflin-St.Jeour Formula, below. Note the equations are different for males and females:

Female: REE (female)={10W+6.25H-5A-161}

Male: REE (male)={10W+6.25H-5A-5}

A= age in years

H= height in cm (1 inch= 2.54 cm, eg 5 ft 6 in = 66 inches = 167.64 cm)

W= weight in kg (wt in lbs/ 2.2 = kg)

Use this equation to give you a baseline idea of your nutrition needs. Then add activity factors based on your daily routines. These values range from sedentary, (1.2) to extreme (1.9) levels of activity. If you work out 3-5 days a week, your activity factor is likely 1.5. Multiple your REE from the first equation times your activity factor to get your total calories for the day. To create a deficit, subtract 250 calories to facilitate a 2 pound wt loss per month.

Now that you've gotten your number, begin to plan some meals to fit your goals. Below is an example 7 day meal plan that meets a 1500 calorie per day goal on a ketogenic diet. Customize the macronutrient goals to fit your needs, and try not to go below 1200 calories unless directly supervised by a Physician and Registered Dietitian.

Example goal: 1500 calories, +/- 10% (150 kcal)

Macronutrient goals: 60-70% fat, > 100 g fat

15-30% protein, >56 g protein

5-10% carbs, <38 g carb

*gram amounts based on current calorie goals

DAY 1

BREAKFAST

  • 2 eggs

  • 1 tbsp coconut oil, for scrambling/frying

  • 1 cup coffee w/ 1 tbsp heavy whipping cream

Net Carbs: 2.4g | Fat: 32.3g | Protein: 12.6g | Kcal: 352.1

LUNCH

  • 1 cup mixed greens

  • 3 oz chicken breast

  • 2 tbsp coconut oil for pan frying/baking chicken

  • 4 tbsp chopped cherry or grape tomatoes

  • 1/4 avocado, sliced

  • Lemon juice, S & P to taste for dressing

  • Side of 1/4 cup macadamia nuts (may save for snack between L&D)

Net Carbs: 10.7g | Fat: 61.4g | Protein: 30.8g | Kcal: 700.8

DINNER

  • 1 cup riced cauliflower

  • 4 oz ground turkey (85% lean, 15% fat)

  • 1/2 cup red peppers, sliced

  • 1/2 cup green peppers, sliced

  • 1/2 cup onion, diced

  • 2 tbsp ghee for sauteeing

  • 2 tbsp taco seasoning to taste

  • 1 cup romaine lettuce, sliced in ribbons

Make this "Taco salad" by sauteeing the onions and peppers in ghee, add ground turkey until browned, add seasoning and allow to cook through. Assemble on top of cooked cauliflower rice and sliced romaine lettuce.

Net Carbs: 22.1g | Fat: 27.6g | Protein: 24.7g | Kcal: 431.7

DAILY MACROS: Net Carbs: 35g | Fat: 121.3g | Protein: 68g | Kcal: 1485

DAY 2

BREAKFAST

  • 2 chicken apple sausages

  • 1 tbsp coconut oil, for scrambling

  • 1 cup spinach, sauteed

  • Black coffee or tea

Net Carbs: 6.5g | Fat: 37.6g | Protein: 24.4g | Kcal: 485

LUNCH

  • 1/2 can tuna, packed in water

  • 2.5 tbsp mayonnaise

  • 1/2 avocado

  • Lemon juice, S&P to taste

Net Carbs: 6g | Fat: 31.6g | Protein: 18.1g | Kcal: 375.4

DINNER

  • 3 oz grilled chicken breast (grill and shred extra for tomorrow's lunch)

  • 1.5 cups broccoli

  • 2 tbsp olive oil, for baking broccoli

  • 1.5 tbsp tahini, toss broccoli with tahini and olive oil, bake until crispy

Net Carbs: 21.6g | Fat: 44.2g | Protein: 37.5g | Kcal: 628.9

DAILY MACROS: Net Carbs: 34.7g | Fat: 113.1g | Protein: 78.6g | Kcal: 1465

DAY 3

BREAKFAST

  • 1 scoop protein powder, vanilla or chocolate

  • 1 cup almond milk

  • 1 tbsp almond butter

  • 2 tbsp coconut oil

Blend ingredients with ice for a keto shake!

Net Carbs: 6.1g | Fat: 39.2g | Protein: 22.3g | Kcal: 462

LUNCH

  • 3 oz chicken, shredded

  • 1 tbsp mayonnaise, mix with shredded chicken

  • hot sauce of choice (Frank's works well here)

  • 2 tbsp coconut oil

  • 1/2 cup cauliflower

  • 1 tbsp olive oil, to bake cauliflower

  • 1 tbsp turmeric, toss cauliflower in olive oil and turmeric prior to baking

Net Carbs: 2.8g | Fat: 34.7g | Protein: 19.5g | Kcal: 380.5

DINNER

  • 3.5 oz salmon, baked (bake more to save for lunch tomorrow!)

  • 2 tbsp butter, melted to bake salmon

  • 1 cup spinach, steamed

  • 1 small sweet potato, baked

  • 1/2 cup raspberries

  • 2 tbsp almond butter, drizzle on raspberries for dessert

Net Carbs: 26.8g | Fat: 49.3g | Protein: 31g | Kcal: 650.7

DAILY MACROS: Net Carbs: 35.6g | Fat: 123.2g | Protein: 72.8g | Kcal: 1494

DAY 4

BREAKFAST

  • 2 eggs

  • 1 tbsp olive oil, to scramble eggs

  • 1/4 cup full fat cottage cheese

  • 1 cup of coffee with 1 tbsp heavy cream

Whisk raw eggs with cottage cheese, cook over low heat until cheesy.

Net Carbs: 4.5g | Fat: 21.8g | Protein: 18.3g | Kcal: 290.7

LUNCH

  • 3 oz salmon

  • 1.5 cups mixed salad greens

  • 1/2 cup cucumber, sliced

  • 1/4 cup full fat feta cheese

  • 2 tbsp full fat dressing (avocado ranch dressing works well here!)

Net Carbs: 11.1g | Fat: 40.2g | Protein: 28.6g | Kcal: 515.5

DINNER

  • 2 sirloin beef patties, grilled

  • 1.5 tbsp mayonnaise

  • 1 slice tomato

  • 2 pieces romaine lettuce or leaf lettuce, serving as a bun

  • 1 slice cheddar cheese

This keto burger is satisfying and low carb, use lettuce or collard greens as a bun!

Net Carbs: 2.6g | Fat: 58.5g | Protein: 41.6g | Kcal: 694.2

DAILY MACROS: Net Carbs: 18.2g | Fat: 120.6g | Protein:88.5g | Kcal: 1500

DAY 5

BREAKFAST

  • 1 small sweet potato

  • 1 egg

  • 2 tbsp coconut oil, for frying/scrambling. Scramble egg, fold in baked sweet potato

Net Carbs: 12.9g | Fat: 31.8g | Protein: 6.7g | Kcal: 365.3

LUNCH

  • 5 oz deli turkey

  • 1/2 cucumber, sliced legnthwise

  • 2 slices cheddar cheese

  • 2 tbsp mayonnaise

  • 1 oz (small palmful) macadamia nuts, on side

Roll turkey and cucumber in cheese with mayonnaise as desired. Enjoy nuts as dessert.

Net Carbs: 19.4g | Fat: 60.4g | Protein: 31.8g | Kcal: 731.7

DINNER

  • 3 oz chicken thigh, grilled

  • 1.25 cups cauliflower rice

  • 1 tbsp butter, toss with cauliflower rice

  • 1/2 avocado, to top off chicken

Net Carbs: 9.6g | Fat: 27.1g | Protein: 27.5g | Kcal: 393.7

DAILY MACROS: Net Carbs: 41g | Fat: 119.3g | Protein: 65.6g | Kcal: 1490

DAY 6

BREAKFAST

  • 1 scoop protein powder, vanilla or chocolate

  • 1 cup almond milk

  • 1 tbsp almond butter

  • 2 tbsp coconut oil

Blend ingredients with ice for a keto shake!

Net Carbs: 6.1g | Fat: 39.2g | Protein: 22.3g | Kcal: 462

LUNCH

  • 3 oz chicken, cooked and shredded

  • 2 tbsp mayonnaise

  • 1/4 cup chopped apple (green apples work well here)

  • 3 tbsp sunflower seeds

Combine all ingredients in a bowl and enjoy!

Net Carbs: 9.7g | Fat: 38g | Protein: 32.1g | Kcal: 503.7

DINNER

  • 1 cup riced cauliflower

  • 4 oz ground turkey (85% lean, 15% fat)

  • 1/2 cup red peppers, sliced

  • 1/2 cup green peppers, sliced

  • 1/2 cup onion, diced

  • 2 tbsp ghee for sauteeing

  • 2 tbsp taco seasoning to taste

  • 1 cup romaine lettuce, sliced in ribbons

This taco salad is great for leftovers, have 1/4 cup macadamia nuts for dessert.

Net Carbs: 22.6g | Fat: 37.6g | Protein: 25.8g | Kcal: 532

DAILY MACROS: Net Carbs: 38.4g | Fat: 114.8g | Protein: 80.2g | Kcal: 1499

DAY 7

BREAKFAST

  • 2 eggs

  • 1 tbsp olive oil, to scramble eggs

  • 1/4 cup full fat cottage cheese

  • 1 cup of coffee with 1 tbsp heavy cream

Whisk raw eggs with cottage cheese, cook over low heat until cheesy.

Net Carbs: 4.5g | Fat: 21.8g | Protein: 18.3g | Kcal: 290.7

LUNCH

  • 1 cup cucumber, sliced or chopped (salad base)

  • 1/4 cup kalamata olives

  • 1/4 cup red onion

  • 2 tbsp olive oil, juice of 1/2 lemon, S& P for dressing

  • 1/4 cup feta cheese

Mix all ingredients, let sit overnight to allow flavors to mingle

Net Carbs: 14g | Fat: 47.2g | Protein: 10.7g | Kcal: 506.4

DINNER

  • 4 oz steak, grilled

  • 1.5 cups green beans, baked

  • 2 tbsp ghee, to bake green beans

  • 1.5 cups coconut milk

  • 2 tbsp sugar free chocolate syrup (to mix w/ coconut milk for dessert)

Net Carbs: 17g | Fat: 49.2g | Protein: 32.9g | Kcal: 615

DAILY MACROS: Net Carbs: 34.2g | Fat: 126.8g | Protein: 60.9g | Kcal: 1479


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