🔥The 7-Day Keto Meal Plan & Menu For Beginners: Easy Recipes For Week 1
Looking for a keto meal plan that covers week one for beginners? Check out this 7 day ketogenic meal plan with keto recipes for breakfast, lunch, dinner & snacks!
Deciding to start the keto diet is easy, but creating a keto meal plan and menu & sticking to it can be a challenge – especially if you’ve been eating a high carb diet for years.
The good news?
This 7-day keto meal plan will make transitioning to the ketogenic diet easier with simple low carb recipes (with macros), tips for beginners, and a printable low carb food list, so you’ll know what to stock up on for weight loss and what you may want to clear out of your kitchen cabinets ASAP!
How Keto Works: The Condensed Version
The ketogenic diet is a low carb diet that restricts the number of carbs you take in to 20 grams of net carbs per day or less. All food consists of three primary nutrients: carbohydrates, fat, and protein. Your body naturally breaks down carbs first, then fat, then protein for fuel/energy. When you reduce the number of carbs you eat you give your body no choice but to break down fat for fuel.
This fat burning state is known as ketosis.
The name “keto” comes from the word ketones-which are molecules produced when your body burns fat instead of carbs. These ketones will be your body’s new (& improved) source of energy now that carbs aren’t available.
Once you’ve achieved ketosis the benefits are immediate and plentiful. Ketosis brings more energy, better focus, less migraines (True for Me) AND helps you burn more fat, boosts metabolism, decreases appetite, and helps you lose weight faster.
I know from experience. I’ve lost over 90 pounds on the keto diet.
Losing that weight changed my life-sounds cheesy, but it’s true. You can see my Before & After’s here & read more about me if you’d like. I need to get back to helping you-I have stay focused or I tend to ramble:)
Signs of Ketosis – How Do You Know?
One way of determining if you are in ketosis is to check your ketone level with a urine test like Ketostix. These are easy to use, relatively cheap-and the best route if you’re a beginner. You can find these at your local drug store or buy them on Amazon. The only issue I have with these is that you can’t depend on their accuracy-especially if you’ve maintained ketosis for an extended period. Urine testing is also sensitive to how hydrated you are or aren’t-this study took a look at the best time to test for ketosis and found morning is the best time.
There are also physical symptoms of ketosis like loss of appetite, weight loss, halitosis (bad breath), increase in energy, and digestive issues ranging from diarrhea to constipation. It usually takes 4-5 days to reach ketosis after cutting carbs to 20 net grams per day.
What Can You Eat?
Best Keto Foods
- Grass-Fed, Lean Steak & Chicken
- Omega-3 Rich Fatty Fish: Salmon, Sardines, Anchovies
- Non-Starchy Vegetables: Cauliflower, Brussels Sprouts, Bell Peppers, Mushrooms
- Nuts: Unsalted Brazil Nuts, Walnuts, Macadamia
Foods to Avoid
- Pasta, Rice, Bread
- Soda & Juice
- Breakfast Cereal
- Low-Fat Foods