Easy To Follow Ketogenic Diet Meal Plans

Perhaps, you may have taken part in some arguments about ketosis meal plan, taken a careful look at the challenges as well as benefits, and finally decided you will give it a try. Bravo! You are about to transform your body into a fat burning machine and shed those extra pounds.

In fact, many individuals, comprising of athletes and those like you are already enjoying the benefits of this low carb and high-fat diet for months or even years. Since they moved from using carb to fat (ketones) as an energy source – fuel, they have found out that their bodies have now become leaner, healthier and are even more mentally alert than before. 

But then, you have met individuals who have nothing good to say about keto benefits and wonder why. The thing is these set of people have had terrible experiences and have never had the mind that anything good can come from keto.

Hearing their experiences is painful because they could have had better results and benefited if only they had a more robust keto diet plan from the onset. Here are well-mapped out keto plans that will make you benefit from keto. 

before Starting your keto journey

You currently might have the urge to buy some groceries after discovering a suitable keto plan. But there is no need to be in a hurry, and there is still some high carb diet you need to remove first, from your freezer, fridge, and kitchen.

You should know that high carb foods will make it difficult for your body to be in ketosis. A large percentage of fruits are part of foods to avoid at this point. During the first couple of days into keto, you will have cravings for carb and sugar. It is normal for someone who consumes high carb and sugar meals, but you should stay clear of them.

Below is a sample of ketosis meal plan to give you an idea of what a diet program is. 

Foods to eat and avoid on keto: A quick review

Perhaps, you know and have heard it a thousand times. But there is nothing wrong with reminding yourself every day that keto diet is practically a diet of high fat, low carb, and moderate protein. However, below is a quick rundown of keto foods you should eat and those to avoid. 

These are foods highly recommended for keto dieters:

•    Fish

Examples of fishes you are allowed to eat are trout, salmon, catfish, tuna, sardines, and haddock. 

•    Meat

Some meats recommended for keto dieters are lamb, beef, goat, turkey, veal, chicken and pork.

•    Vegetables

Some examples of suitable veggies for ketos are asparagus, broccoli, cucumbers, and Brussels sprouts.

•    Nuts and seeds

These are some of the recommended nuts and seeds, walnuts, almonds, pumpkin, sunflower, and sesame.

•    Fat and oil

A great ketogenic diet meal plan would not be complete without foods with high fats and oils. But you are allowed to consume just healthy fats and oils only. Examples of healthy fats and oils for keto people are flaxseed oil, peanut butter, olive oil, sesame oil, and almond oil. 

Now, what about foods you should not eat? 

Yes, not all foods are safe to consume, and below is a list of them. 

Foods to avoid are:

•    Artificial sweeteners

These comprise of saccharin, sucralose, Splenda, and others. Remember, these refined sugars are not healthy for you so, therefore, avoid them.

•    Grains

Examples of grains to avoid are corn, wheat, rye, and barley. Also, avoid pasta and bread. 

•    Low-fat foods

Low-fat foods to avoid are drinks, diet soda, Atkins, and gluten. And lastly, avoid any processed foods.

A sample of an easy ketogenic meal plan for a week

As earlier said, the plan might be the simple reason for not losing weight or having any result. A well thought out plan will help put your body in ketosis and cause you to lose weight healthily. 

What to consume on Monday

  • Breakfast

You can have scrambled eggs for breakfast. You can also eat fried eggs, plus bacon and sautéed vegetables.

  • Lunch

Asian beef salads are a great delicacy and ideal for keto. 

  • Dinner

For dinner, you can have the pesto chicken casserole for keto.

What to eat on Tuesday

  • Breakfast 

Cheese roll-up for keto is an ideal option.

  • Lunch

For lunch, you can have Caprese omelet.

  • Dinner

Keto meat pies are great, and you can even have some as your dinner. 

What to eat on Wednesday

  • Breakfast

You can have Keto frittata together with some fresh spinach. 

  • Lunch

Have the Keto chicken soup without noodles.

  • Dinner

Have the keto carbonara as your dinner

What to eat on Thursday

  • Breakfast

The keto latte without dairy product will be nice. 

  • Lunch

Eat some goat cheese salad, bacon, and avocado for ketos. 

  • Dinner

Have some keto pizza.

What to eat on Friday

  • Breakfast

Have the mushroom omelet

  • Lunch

Keto salmon plate (smoked)

  • Dinner

Keto tortilla, ground beef combined with salsa

What to eat on Saturday

  • Breakfast

Keto bacon omelet baked

  • Lunch

Keto quesadillas

  • Dinner

Taco salad

What to have on Sunday

  • Breakfast

Pancakes with whipped cream and berries for keto. 

  • Lunch

Italian ketogenic plate

  • Dinner

You can have some pork chop, green bean, combined with garlic butter.

3 Practical Ketosis Meal Plans To The Rescue

Every keto person needs a practical idea to benefit from this diet. So any program you are in should offer tips on meal options for weeks and months. That said, a few of these diet plans have made the list of best keto diet plan considering the number of options available. 

28 Day Accelerated Meal Plan by ketogenic girl

Losing weight is good, but you should be in good health as well. And thanks to the incredible 28 Day Accelerated Meal Program, keto eaters can now enjoy healthy weight loss. It contains meal plans and foods that will take your body into ketosis in a short time. 

Transiting from standard diet to keto is sometimes challenging. The reason is that you are gravitating from your usual diet of high carb to low carb whereby energy source of the body will become fat and not the carb. However, getting high ketones is what matters, to transform your body into a fat burning machine. This accelerated meal plan will help you speed up the process and ensure you get to this state. 

Weight loss is not the only thing this meal program provides answers. Followed correctly, you will feel the surge in energy and mental alertness like never before. Another beautiful thing is the calculation for macros is done already. So you do not have to undergo stress on that aspect.

You will also find great recipes in the plan. And again, all of them have been tested and confirmed to contain low sugar and high ketones. The recipes are also quite easy and straightforward. And you will have access to over 70 different ones that will change your life for good. 

No-Cook Build Your Day Custom Meal Plan

Like the 28 Day Challenge, the No-Cook is a well-designed keto guide. It has 138 plus recipes with all recommended for keto. Varieties they say is the spice of life, and that is what this meal plan stands for. It consists of completely customized days, where you can combine more than one recipe to fill your stomach with something different every day and week.

Calculations for all the macronutrients have been taken care of already. Meaning you will not be wasting precious time taking note of the number of macros that goes into your system on a daily basis. About the recipes, the amount is not the only thing to like about this plan. In addition to that, you will discover that all of them are sugar-free, dairy free, soy free and gluten free. 

This plan is a bit bulky but straightforward. It is made of more than 200 pages with each containing tips that will help make your keto journey worthwhile. For instance, on page 17, you will learn a bit more about the keto chocolate mint shake. Other pages are also loaded with recipes and tips. 

Balanced Keto Weekly Meal Plans

This Balanced Keto plan is a must-have for all any keto person. It is tailored to help individuals overcome challenges that come with getting into the keto journey. The fact is many are still struggling to keep up with the low carb and high fat keto diet. Someone with numerous house chores, a full-time job, and a family to cater for, may not have the time to conduct research, plan as well as organize their keto meals. 

Not enough time to organize your shopping list? There is no need to worry. You will find everything planned out properly in this meal plan. The tips on this simplified 7 days meal guide are designed to help you stay on track. You will also find allergen guides, so you do not eat what you are allergic to.

One thing keto dieters run from the stress attached to meal preparation. But interestingly, the snacks, breakfast, lunch, as well as dinner on this guide, are not that tedious and time-consuming. You can prepare a majority of them in less than 5 minutes, so you do not need to spend time deciding what to eat always. So, no matter how busy, tired, stressed you get on a daily basis, so long as you are entirely into keto, getting the Balanced Keto is a wise decision.

If you are eager to have your hourglass shape and leaner body back, then get one of these and start smiling in the next couple of weeks. 


Keto meal plans are great tools in the hands of a keto dieter. With a good program, you will have tips on hundreds of recipes and learn how to combine them specially. Most of these plans are designed to help you make changes to what you eat without compromising anything.

They contain recipes you can mix to prepare a meal that is delicious and nutritious. You can find ketogenic meal plan free online, but there are no guarantees that the recipes would work for you. So instead of wasting precious time, get a paid ketogenic meal plan to achieve results in the shortest possible time. 

So why not tip the odds in your favor?

One of the most prominent chefs in the Keto community  bring you dozens of nutritious and delicious keto recipes in their new FREE BOOK

It doesn’t matter if you hardly cook or if you’re a gourmet chef. The information inside empowers you with all the tools you need to make the right choices—time and time again.

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