Keto Diet Meal Plan PDF – 7 Day 1200 Calories

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The Ketogenic Diet: A Beginner’s Guide to Meal Planning

The ketogenic diet (keto) is a high-fat, low-carbohydrate diet that has been shown to have a number of health benefits, including weight loss, improved blood sugar control, and reduced risk of heart disease.

If you’re new to keto, meal planning can be a bit daunting. But don’t worry, we’re here to help! In this article, we’ll provide you with a basic overview of the keto diet, as well as a sample meal plan to get you started.

What is the Ketogenic Diet?

The keto diet is a low-carb, high-fat diet that forces your body to burn fat for energy instead of carbohydrates. This is done by restricting your carbohydrate intake to 50 grams or less per day. When your body doesn’t have enough carbohydrates to burn for energy, it starts to break down fat for fuel. This process is called ketosis.

Studies have shown that ketogenic diets can help people to lose weight, but they may not be any more effective than other types of diets.

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Benefits of the Keto Diet

The keto diet has been linked to a variety of health benefits including:

Weight loss
Improved blood sugar control
Reduced risk of heart disease
Increased mental clarity
Improved athletic performance

Summary

The ketogenic diet is a high-fat, low-carb diet that limits processed foods and trans fats. Keto-friendly beverages should be sugar-free, such as water, sparkling water, unsweetened green tea, and coffee.

Keto-friendly foods

When following a ketogenic diet, your meals and snacks should be centered around foods that are high in fat and low in carbohydrates. This means that you should focus on eating foods include:

Eggs: organic, pastured, or conventional all work fine
Poultry: chicken and turkey
Fatty fish: salmon, herring, and mackerel
Meat: beef, pork, organ meats, venison, and bison
Full-fat dairy: butter, unsweetened yogurt, and cream, but check the labels as dairy does contain some carbs
Full-fat cheese: cheddar, goat cheese, mozzarella, brie, and cream cheese
Nuts and seeds: macadamia nuts, pumpkin seeds, almonds, walnuts, peanuts, and flaxseeds
Nut butter: no-sugar-added peanut, cashew butters and almond
Oils rich in healthy fats: olive oil, sesame oil, and avocado oil
Avocados: avocados can be added to almost any snack or meal
Non-starchy vegetables: greens, mushrooms, broccoli, tomatoes, and peppers
Condiments: salt, pepper, fresh herbs, vinegar, lemon juice, and spices

Foods to avoid or limit

If possible, it’s best to avoid carbs rich foods when following a keto diet.

The following foods should be limited:

Bread and baked goods: white bread, crackers, cookies, doughnuts, whole wheat bread, and rolls
Sweets and sugary foods: sugar, honey, ice cream, candy, maple syrup, agave syrup, and coconut sugar
Sweetened beverages: soda, juice, sports drinks, and sweetened teas
Pasta: spaghetti and other noodles
Grains and grain products: wheat, rice, breakfast cereals, oats, and tortillas
Starchy vegetables: potatoes, sweet potatoes, corn, peas, butternut squash, and pumpkin
Beans and legumes: black beans, lentils, chickpeas, and kidney beans
Fruit: citrus, bananas, grapes, and pineapple
High carb sauces: barbecue sauce, sugary salad dressings, ketchup, honey mustard, and dipping sauces
Certain alcoholic beverages: sugary mixed drinks and beer

Though carbs should be restricted, you can eat them in small amounts while monitoring your intake.

Keto-friendly beverages

Sugar is found in many beverages, including juice, soda, iced tea, and coffee drinks. On a keto diet, you should limit or avoid these drinks, just like you would high-carb foods.

Sugary beverages have been linked to health problems[Source], such as obesity and type 2 diabetes.

There are many sugar-free options available for people on the keto diet. These include:

Water
Sparkling water
Unsweetened coffee
Unsweetened green tea

You can also add flavor to your water by adding fresh mint, lemon peel, or other keto-friendly ingredients.

Alcohol should be restricted on the keto diet, but an occasional low-carb drink, such as vodka or tequila mixed with soda water, is acceptable.

Here are some additional tips for choosing keto-friendly beverages:

Read food labels carefully and choose drinks that are low in carbs.

Avoid those drinks that contain added sugar or artificial sweeteners.

Experiment with different flavors to find what you enjoy.

Staying hydrated is important on the keto diet, so make sure to drink plenty of fluids throughout the day.

How to Meal Plan on the Keto Diet

When meal planning on the keto diet, there are a few things you’ll need to keep in mind:

Focus on high-fat, low-carb foods.
Include plenty of protein.
Stay hydrated.
Supplement with electrolytes if needed.

Here is a sample meal plan for the keto diet:

Breakfast

Eggs with avocado
Bacon and eggs
Omelet with cheese and vegetables
Yogurt with berries and nuts

Lunch

Salad with grilled chicken or fish
Tuna salad sandwich on lettuce wraps
Soup with avocado toast
Leftovers from dinner

Dinner

Steak with roasted vegetables
Salmon with cauliflower rice
Chicken stir-fry with broccoli
Shrimp scampi with zucchini noodles

Snacks

Hard-boiled eggs
Cheese
Nuts
Berries

Tips for Keto Diet Meal Planning

Read food labels carefully and choose foods that are low in carbohydrates.
Cook as much as you can at home so that you can control the ingredients in your meals.
Make sure to get enough fluids, especially water.
Supplement with electrolytes if you experience symptoms of the keto flu.
Pay attention to your body and make necessary dietary changes.

Download 7 Day Keto Diet Meal Plan PDF for free

When following a ketogenic diet, your meals and snacks should be centered around foods that are high in fat and low in carbohydrates. This means that you should focus on eating foods like

Also check: 7 Day Vegan Meal plan for Weight Loss PDF

Summary

The ketogenic diet is a low-carb, high-fat diet that restricts carbohydrate intake to 20–50 grams[Source] per day on a 2,000-calorie diet.

The Bottom Line

The keto diet can be a great way to lose weight and improve your health. However, it’s important to do your research and plan your meals carefully before you start. By following the tips in this article, you can make meal planning on the keto diet a breeze.

Thanks for reading.

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