Welcome to your 7 Day Meal Plan, designed to seamlessly integrate the Ketogenic Diet with Intermittent Fasting. By focusing on a daily eating window of 8-10 hours, this approach is not just about weight loss but about optimizing your overall health.
The plan includes two well-timed meals per day – a late breakfast and an early dinner. Each meal is crafted to align with the principles of a ketogenic diet: high in healthy fats, moderate in protein, and low in carbohydrates. This combination is key to keeping you full and energized throughout your day.
The intermittent fasting component enhances the effects of the ketogenic diet by further promoting fat burning, improving insulin sensitivity, and supporting cellular repair. You’ll find that this synergy not only aids in effective weight management but also contributes to improved mental clarity and overall well-being.
Whether you’re new to cooking or a kitchen enthusiast, the recipes are straightforward and easy to follow. This plan is more than a diet; it’s a step towards a healthier lifestyle, offering a clear and structured way to eat that aligns with your body’s natural rhythms. Let’s embark on this journey towards better health, armed with meals that are as nutritious as they are delicious.
I’ll provide step-by-step guidance to ensure these meals are not only nutritious and keto-friendly but also delicious and enjoyable to prepare.
Table of Contents
Day 1: 7 Day Meal Plan
Late Breakfast: Scrambled Eggs with Spinach, Avocado, and Grilled Chicken Salad
Scrambled Eggs with Spinach:
- Beat 2-3 eggs in a bowl.
- Heat a non-stick pan, add a teaspoon of olive oil or butter.
- Add a handful of fresh spinach and cook until wilted.
- Pour in the eggs, gently stirring until cooked to your liking.
- Season with salt and pepper.
Avocado:
- Slice an avocado in half, remove the pit, and slice or cube the flesh.
Grilled Chicken Salad:
- Grill a chicken breast seasoned with salt, pepper, and herbs until fully cooked.
- Slice the chicken and place it on a bed of mixed salad greens.
- Add olive oil and crumbled feta cheese for dressing.
Early Dinner: Baked Salmon with Asparagus and Creamed Spinach
- Baked Salmon:
- Preheat the oven to 400°F (200°C).
- Place a salmon fillet on a baking sheet lined with parchment paper.
- Season with salt, pepper, and a squeeze of lemon juice.
- Bake for 12-15 minutes.
- Asparagus:
- Trim the ends of the asparagus spears.
- Toss in olive oil, salt, and pepper.
- Roast in the oven alongside the salmon for 10-12 minutes.
- Creamed Spinach:
- Sauté a bag of fresh spinach until wilted.
- In a separate pan, heat a bit of cream and add a pinch of nutmeg.
- Stir in the spinach, add grated parmesan cheese, and cook until the cheese melts.
Day 2: 7 Day Meal Plan
Late Breakfast: Keto Smoothie and Cauliflower Rice Stir-Fry with Beef
Keto Smoothie:
- Blend together 1/2 cup of unsweetened almond milk, 1/2 cup of unsweetened coconut milk or coconut water, a handful of spinach, 1 tablespoon of peanut butter, and 1 tablespoon of chia seeds or shelled hemp hearts.
Cauliflower Rice Stir-Fry with Beef:
- Pulse cauliflower in a food processor until it resembles rice.
- Sauté beef strips in a pan until cooked.
- Add the cauliflower rice and your choice of keto-friendly vegetables like bell peppers.
- Stir-fry with soy sauce (or a low-carb alternative) and spices.
Early Dinner: Roast Chicken with Mixed Greens and Zucchini Noodles
Roast Chicken:
- Preheat the oven to 375°F (190°C).
- Season a whole chicken with salt, pepper, and herbs.
- Roast in the oven for about 1 hour and 20 minutes or until the internal temperature reaches 165°F (75°C).
Zucchini Noodles:
- Use a spiralizer or a vegetable peeler to create noodles from 1-2 zucchinis.
- Sauté in a pan with a bit of olive oil for 2-3 minutes.
Mixed Greens
- Combine various leafy greens in a bowl.
- Add a dressing of olive oil, lemon juice, salt, and pepper.
Day 3: 7 Day Meal Plan
Late Breakfast: Greek Yogurt with Nuts, Cinnamon, and Avocado Egg Salad
Greek Yogurt:
- Serve a bowl of full-fat Greek yogurt.
- Top with a handful of nuts, a sprinkle of cinnamon, and a drizzle of keto-friendly sweetener, such as stevia, if desired.
Avocado and Egg Salad:
- Hard boil 2 eggs, then chop them.
- In a bowl, mix the chopped eggs with a diced avocado.
- Add a tablespoon of mayonnaise, salt, and pepper. Mix well.
Early Dinner: Grilled Shrimp with Zucchini Noodles and Mixed Greens
Grilled Shrimp:
- Marinate shrimp in olive oil, garlic, lemon juice, salt, and pepper.
- Grill the shrimp for 2-3 minutes on each side.
Zucchini Noodles and Mixed Greens: Prepare as described in Day 2
Day 4: 7 Day Meal Plan
Late Breakfast: Cheese and Spinach Omelet and Tuna Salad with Avocado
Cheese and Spinach Omelet:
- Follow the instructions for the spinach omelet from Day 1, adding shredded cheese before folding the omelet.
Tuna Salad:
- Mix canned tuna (drained) with diced avocado, a tablespoon of mayonnaise, lemon juice, salt, and pepper.
Early Dinner: Pork Chops with Broccoli and Butter, and Cauliflower Mash
- Pork Chops:
- Season pork chops with salt, pepper, and herbs.
- Cook in a skillet over medium heat until fully cooked, flipping once.
- Broccoli and Butter:
- Steam broccoli florets until tender.
- Toss with butter, salt, and pepper.
- Cauliflower Mash:
- Steam cauliflower florets until tender.
- Blend in a food processor with cream, butter, salt, and pepper until smooth.
Day 5: 7 Day Meal Plan
Late Breakfast: Almond Flour Pancakes with Berries and Cobb Salad
Almond Flour Pancakes:
- Mix almond flour, eggs, unsweetened almond milk, and a keto-friendly sweetener to create a batter.
- Cook pancakes on a non-stick skillet, flipping once.
- Serve with a handful of berries.
Cobb Salad:
- Combine chopped hard-boiled eggs, avocado, cooked bacon, and blue cheese on a bed of lettuce.
- Drizzle with olive oil and vinegar.
Early Dinner: Beef Stir-Fry with Mixed Vegetables and Creamed Spinach
Beef Stir-Fry:
- Sauté beef strips in a pan until cooked.
- Add keto-friendly vegetables and stir-fry with soy sauce (or a low-carb alternative) and spices.
Creamed Spinach: Prepare as described in Day 1.
Day 6: 7 Day Meal Plan
Late Breakfast: Chia Pudding and Bunless Burger with Cheese
Chia Pudding:
- Mix 3 tablespoons of chia seeds with 1 cup of coconut milk.
- Let sit for at least 30 minutes or overnight in the refrigerator.
Bunless Burger:
- Grill a beef patty seasoned with salt and pepper.
- Serve with lettuce, sliced tomato, and cheese (real cheddar, swiss or provolone preferred).
Early Dinner: Stuffed Bell Peppers with Ground Turkey and Mixed Greens
Stuffed Bell Peppers:
- Cut the tops off bell peppers and remove the seeds.
- Stuff with cooked ground turkey mixed with spices, tomato sauce (low-carb), and shredded cheese.
- Bake at 375°F (190°C) for 25-30 minutes.
Mixed Greens: Prepare as described in Day 2.
Day 7: 7 Day Meal Plan
Late Breakfast: Avocado and Smoked Salmon on Arugula and Chicken Caesar Salad
Avocado and Smoked Salmon on Arugula:
- Place smoked salmon on a bed of arugula.
- Add sliced avocado and a squeeze of lemon juice.
Chicken Caesar Salad:
- Grill chicken breast and slice it.
- Toss with romaine lettuce, Caesar dressing (low-carb), and shredded parmesan cheese.
Early Dinner: Lamb Chops with Cauliflower Mash and Asparagus
Lamb Chops:
- Season lamb chops with salt, pepper, and rosemary.
- Grill or pan-sear to your preferred doneness.
Cauliflower Mash:
- Prepare as described in Day 4.
Asparagus:
- Prepare as described in Day 1.
These meals are designed to be delicious, satisfying, and straightforward to prepare. They’re tailored to fit into a ketogenic lifestyle, focusing on high-quality fats, moderate protein, and low carbohydrates. Enjoy your culinary journey on the keto diet!