The keto weekly meal plan is made to make sure you receive three healthy, balanced meals per day which address adequate protein consumption, satiation, and fiber. The best part of a keto diet is the truth that it’ll spare muscle loss, whereas a carbohydrate-based diet does not. Below we have listed a sample menu for a week on the keto diet plan.
Monday
Breakfast: – Three Eggs Omelet w/ Sausage, Cheese, and Spinach
On Monday of the keto weekly meal plan, prepare an omelet with crumbled breakfast sausage, cheddar, and shredded spinach and you already are looking at more than 30 grams of protein.
Lunch – BLT Salad
Take two to threecups of lettuce, add bacon and dice one medium tomato. Mix it with 2 – 3 Tbsp. of mayonnaise, then toss after you add some hot sauce.
Dinner – Salmon w/ Asparagus
A simple sauce of lemon juice, butter, chopped garlic, and pepper and salt goes a long way in enhancing salmon’s flavor. Drizzle sauce over 4 to 6-ounce portions of salmon, bake at 450℉ for five minutes per half-inch thickness of salmon. In a separate bowl, toss asparagus with pepper, olive oil, and salt then evenly spread it out on a cookie sheet then roast inside the oven at 450℉ for twenty minutes.
Tuesday
Breakfast – Eggs and Bacon
On Tuesday of the keto weekly meal plan, two or three fried eggs and bacon may not sound like much, yet it is full of protein which will keep you energized and full the rest of the morning.
Lunch – Spinach Salad
One bed of spinach along with some bacon, red onion, a tomato, and hot sauce vinaigrette is delicious and quick. Add in protein and you have a healthy, complete lunch.
Hot sauce vinaigrette – half-cup olive oil, one-quarter cup vinegar, dash hot sauce – mix and apply to your salad.
Dinner – Cheese-Stuffed Burgers
Prepare a few fresh beef patties then top one with cheese and stack the other patty on top. Stick the patties onto a plate then cover in low carb sauces and veggies.
Wednesday
Breakfast – Eggs
On Wednesday of the keto weekly meal plan, beat eight eggs inside a bowl, add vegetables and cheese then pour into some muffin tins which have been lined with one strip of bacon. Bake at 350℉ for thirty minutes.
Lunch – Hot Sauce, Walnuts, and Cottage Cheese
Conversely, it’s possible to use blueberries and cottage cheese, if hot sauce and walnuts are not your thing.
Dinner – Meatloaf
Use onions and chopped mushrooms as a binder rather than bread crumbs. Add a vegetable side and you are set!
Thursday
Eggs for breakfast
On Thursday of the keto weekly meal plan, prepare eggies.
Lunch – Tuna Wraps
Preparing tuna salad that contains low carbohydrate ingredients is delicious and easy, doubly so as you chop some avocado into the salad. You can use sheathes of romaine lettuce or endive to eat and transport the salad.
Dinner – Coleslaw Hash
Shred some cabbage, and prepare with garlic, butter, red pepper flakes, soy sauce, ground beef, and onions.
Friday
Breakfast –Fat Coffee and/or Eggs
On Friday of the keto weekly meal plan, take some coffee, and blend it with two tablespoons of grass-fed butter, stevia, and one to two tablespoons of coconut oil.
Lunch – Cole Slaw and Spam Fries
If you have leftover cabbage from the previous night’s supper, prepare an easy slaw with low carbohydrate ingredients then chop up a little spam into bite-size pieces then fry inside a frying pan, or you can bake them at 350° for twenty minutes.
Dinner – Tacos
Cook some ground beef and utilize romaine lettuce for shells. Add full-fat cheese and sour cream, and you will never miss those tortillas.
Saturday
Eggs for breakfast
Taco Salad for lunch
On Saturday of the keto weekly meal plan, take tacos that were left over and create a taco salad. Top with sour cream, salsa, and shredded cheese.
Dinner – Roasted Veggies and Pork Roast
A pork roast that is rubbed down with garlic, salt, and cumin provides leftovers for a while, tastes incredible, and is inexpensive. Couple with broccoli, brussels sprouts, or cauliflower which has been roasted inside an oven until delicious and brown, and you’ll have a comfort meal, ketogenic-style!
Sunday
Breakfast – Avocado Baked Eggs
On Sunday of the keto weekly meal plan, slice one avocado in two, crack one egg inside its seed hole then cook until the egg sets.
Lunch – Hummus and Chicken Wraps
Deli-sliced chicken that is spread with hummus then wrapped inside butter lettuce, is a healthy, quick lunch, providing a ton of protein.
Dinner – Cheesesteak Casserole
With the leftover pork roast, you can mix up with peppers and sliced onions, shredded cheddar and some cream cheese, and cook inside the oven at 350° for 30 minutes.
