FREE KETO DIET MENU PLAN

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If you are considering losing weight or talk to friends about shedding extra pounds, the keto diet is highly likely to come up in conversation. Over the past few years, ketogenic diets have become extremely popular because they are effective at helping many people lose weight.

The keto diet is very low in carbohydrates and also has you eating moderate amounts of protein and high amounts of fat. The high-fat content of this diet forces your body to switch from using the carbs in your food for energy to burning your stores of excess fat in the body. The process of using fat for fuel is known as ketosis, which is where the name keto comes from.

The basics of the keto diet are to restrict your carb intake to about five percent of your daily calories with fats making up about 75 percent and the remainder coming from sources of protein. Most people restrict their carbs to less than 50 grams per day with some followers going as low as 20 grams of carbs per day.

The best source of fats and proteins in this diet will come from whole foods. This diet does not rely on processed foods, which are often high in added sugars. You can snack while on the keto diet, provided the foods fall within your recommended allowances for your macronutrients. It is best to eat a wide range of foods so that you still get plenty of nutrients from the meats and vegetables you consume.

Switching to a new way of eating can be hard, which is why it can be helpful to follow a ready-made meal plan. Meal plans take the guesswork out of dieting and help you prepare and shop for your new way of eating, as well. The following 30-day meal plan can be reused many times to give you variety throughout the time it takes you to lose weight, and you can leave out meals you don’t like in favor of those that are more appealing to you. Each day, we have provided ideas for three meals per day plus a snack.

30-Day Meal Plan

Day 1

Breakfast- Scrambled eggs with cheddar cheese and sautéed onions

Lunch- Deli ham over mixed greens topped with ½ an avocado, black olives, cucumbers, and blue cheese dressing

Dinner- Halibut baked and topped with parmesan cheese and butter, steamed broccoli

Snack- Zucchini sticks with cheese cubes

Day 2

Breakfast- Ham steak, two soft-boiled eggs

Lunch- Grilled chicken, cheese cubes, pickles, grape tomatoes, and raw cauliflower dipped in ranch dressing

Dinner- Grilled pork chop, mixed vegetables of eggplant, yellow squash, and zucchini sautéed with garlic in olive oil. You can create a sauce using heavy cream and the cheese of your choice if you like.

Snack- Spicy guacamole with raw cucumber slices

Day 3

Breakfast- Handful of raspberries with unsweetened heavy cream

Lunch- Roasted chicken breast over romaine hearts with radishes and Italian Dressing

Dinner- Baked Salmon over broccoli. Top salmon with minced fresh herbs (parsley, cilantro, and garlic) combined with lemon juice and olive oil. Add in any spices you like plus salt and pepper.

Snack- Snap peas and celery with herbed cream cheese

Day 4

Breakfast- Two-egg omelet with spinach, mushrooms, and cheese cooked in coconut oil

Lunch- Chicken salad with artichoke hearts, tomatoes, mixed greens, a hard-boiled egg, and olive oil

Dinner- Seared cod, mixed green salad with avocado, olive oil drizzle

Snack- Handful of blueberries

Day 5

Breakfast- Baked eggs and sausage with tomatoes

Lunch- Smoked salmon, flax crackers, goat cheese, pickles, and olives

Dinner- Grilled steak with Buffalo cauliflower and ranch dressing

Snack- Cucumber slices with mayo

Day 6

Breakfast- Steak and eggs

Lunch- Eggplant salad with artichoke hearts, tomatoes, mixed greens, a hard-boiled egg, and olive oil

Dinner- Seared tofu, roasted broccoli, mixed green salad with avocado

Snack- Beef jerky

Day 7

Breakfast- Boiled eggs, a handful of strawberries

Lunch- Spinach and goat cheese frittata, spinach salad

Dinner- Spaghetti squash stuffed with ground beef, mozzarella, and marinara sauce

Snack- String cheese stick

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