• keto diet plan
  • keto diet plan
  • keto diet plan

Sample Keto Diet 7-Day Meal Plan clean and hight quality website

Most people can consume up to 50g total carbohydrates per day and maintain ketosis. This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will show you how to eat right, not less, with Atkins keto while still enjoying a variety of satisfying foods.


Day 1: Monday
Total net carbs: 20.7g
Breakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese Snack (2g net carbs): Atkins Peanut Butter Fudge Crisp Bar Lunch (5.8g net carbs): 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, so make sure you’re drinking at least 6 to 8 glasses of water each day. Not consuming enough water—especially when starting a new low carb diet—can lead to constipation, dizziness, and sugar/carb cravings. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.


Day 2: Tuesday
Total net carbs: 20.1g
Breakfast (5g net carbs): Atkins Frozen Farmhouse-Style Sausage Scramble Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheese Dinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Mash Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its excess glucose before storing as glycogen. It’s normal to feel a bit sluggish when starting a keto diet, so if you’re new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. When you’re feeling more energized, add in some high-intensity exercise a few days a week.


Day 3: Wednesday
Total net carbs: 19.7g
Breakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet Snack (1g net carbs): Atkins Strawberry Shake Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears Dinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine Keto tip of the day: If you are new to a low carb lifestyle, you might start to come down with what’s known as the keto flu. A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. If you are experiencing headaches, weakness, and poor concentration, don’t throw in the towel! Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats.


Day 4: Thursday
Total net carbs: 19.3g
Breakfast (4.7g net carbs): Cheese and Spinach Omelet Topped with Avocado and Salsa Snack (1g net carbs): Atkins French Vanilla Shake Lunch (6g net carbs): Atkins Frozen Crustless Chicken Pot Pie Snack (2.2g net carbs): ½ medium zucchini cut into sticks and 1 oz monterey jack cheese Dinner (5.4g net carbs): 5 oz hamburger topped with 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, and 2 romaine lettuce leaves Keto tip of the day: Craving something sweet? Whip up a decadent dessert with this easy recipe for Chocolate Pecan Pie Bites suitable for all Atkins phases. Note that one serving of this recipe will add 1.8g net carbs and 7.1g of fat to today’s menu. Browse Atkins extensive recipe database for more low carb dessert recipes.


Day 5: Friday
Total net carbs: 21.9g
Breakfast (2.6g net carbs): 2 large eggs, ¼ cup shredded cheddar, and 4 Tbsp Salsa Cruda Snack (2g net carbs): Atkins Cafe Caramel Shake Lunch (6.9g net carbs): Atkins Frozen Chili Con Carne with a side of 2 cups mixed greens and 2 Tbsp Italian Dressing Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing Dinner (6g net carbs[3] ): Half of a California cobb salad with ranch dressing from California Pizza Kitchen Keto tip of the day: It’s the end of the work week, so meet up with your friends or family for dinner! Living low carb doesn’t mean you have to cook every one of your meals. Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. And check out these other keto-friendly restaurants!


Day 6: Saturday
Total net carbs: 20.7
Breakfast (4.9g net carbs): Red Bell Pepper Filled with Creamy Eggs and Spinach Snack (1g net carbs): Atkins Strawberry Shake Lunch (2.5g net carbs): Tuna salad with 4 oz tuna, 2 stalks celery, 1 dill pickle spear, 2 Tbsp mayonnaise Snack (4.5g net carbs): 1 portobello mushroom cap, ¼ cup Salsa Cruda, and 1 oz pepper jack cheese Dinner (7.8g net carbs): 5 oz Italian sausage, ¼ medium onion sliced, and ½ red bell pepper sliced with a side of 2 cups baby spinach, ½ cup sliced mushrooms, and 2 Tbsp Blue Cheese Dressing Keto tip of the day: If you’re feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week. One 3.5 ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs. However, watch out for hidden carbs in mixers, and remember that these are additional carbs to today’s menu. You can easily keep track of your daily net carbs with the Atkins app or this guide.


Day 7: Sunday
Total net carbs: 20.8
Breakfast (2.9g net carbs): Pumpkin Flax Pancakes Snack (1.7g net carbs): 5 whole snap peas and 2 oz cheddar Lunch (3.1g net carbs): 6 oz chicken breast over 2 cups Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing Snack (3.2g net carbs): 2 stalks celery and 2 Tbsp cream cheese Dinner (9.9g net carbs): Baked Salmon With Charmoula Over Broccoli Keto tip of the day: Head to the supermarket and meal prep for the upcoming week to stay on track with your low carb lifestyle! Switch things up by making some of your favorite meals with low carb ingredient swaps. And brush up on how to avoid the most common keto mistakes.


Atkins has even more diet plans and meal plans personalized for your lifestyle, as well as an incredible library of 1,000+ delicious low carb and keto recipes.


What Is It?

The goal of a ketogenic diet—a nutrition plan high in fats and low in carbs—is to help you lose weight more efficiently by achieving ketosis. Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar. Atkins is a ketogenic diet, but unlike the standard keto diet, Atkins is less restrictive, meaning you get more food choices and a better balance of macronutrients.

Risks

Following a keto diet appears to be safe for most people.However, before starting a keto diet plan, make sure to check with your doctor if you take medication for diabetes or high blood pressure. If you’re breastfeeding, you should not follow a keto diet.

Start fresh

Use our kitchen clean-out list to help you make sure your kitchen is keto-friendly before starting your keto diet plan. This can dramatically increase your chances of success.Drink lots of fluids and get enough salt, especially during the first week of the meal plan, to minimize symptoms of the initial “keto flu.For example, a cup of bouillon daily and salting your food ‘to taste’ really helps.

Ketogenic diets can help you lose weight

Ketones, which are generated in the liver when there is not enough glucose, can be used by the brain to sustain activity when blood sugar is low and would otherwise be converted to fat.

The Bottom Line

A person with diabetes may suffer from a lower ratio of triglycerides to HDL cholesterol, as this is partly a result of the impaired conversion of glucose to fat.


  • keto diet plan
  • keto diet plan
  • keto diet plan

What the Science Tell Us About the Keto Diet

The keto diet has been used to help manage epilepsy, a disorder characterized by seizures, for more than 100 years. More recent studies are evaluating the keto diet as an alternative dietary treatment for obesity and diabetes. Research findings on the benefits of the keto diet for these health conditions are extremely limited. Studies on effectiveness of the keto diet were conducted with small groups of people. And, most of the research about Alzheimer’s disease relies on research done on lab animals. To fully assess the safety of this eating pattern, more research is needed. Plus, studies must be done on the long-term health effects of the keto diet. Body mass index and individual metabolic rates impact how quickly different individuals produce ketones. This means that on the keto diet, some people lose weight more slowly than others — even if they are following the same exact keto diet plan. For this group of people, the keto diet can be frustrating and may impact their motivation for making healthy dietary changes. Plus, many people are not able to stick with the keto diet and gain back the weight after returning to their previous pattern of eating.

The ketogenic diet is quite restrictive. Research supports this eating pattern for epilepsy when managed along with a health care team, since its treatment can be very complex. However, with regards to the keto diet as a tool for weight loss and other health benefits, the jury is still out. For a personalized weight management plan that meets your individual needs, consult a registered dietitian nutritionist. An RDN can create a personalized weight loss program based on your unique health and nutrition needs and goals. To find a dietitian in your area, search the Academy's Find a Nutrition Expert database.


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