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Easy to Follow One Week Ketogenic Diet Meal Plan to Lose Weight

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This is one of the more attractive diet plans these days called the ketogenic diet meal plan! It is so famous because it is very low in carbs and at the same time it boosts the metabolism, helps you lose weight and improves your overall health.

Ketogenic Diet Meal Plan to Lose Weight

7 Day Ketogenic Diet Meal Plan:

Monday

Breakfast – 3 egg omelette with spinach, cheese, and sausage.

Eggs are rich in nutrients and are on the list of healthy food. The good thing is that the cholesterol in the eggs doesn’t increase the cholesterol in your blood.

Prepare the omelette with crumbled breakfast sausage, cheddar cheese, and some spinach! This is a portion of 30 grams of healthy protein!

Lunch – BLT Salad

Here is a healthy recipe for BLT salad: Dice a medium tomato add some bacon and 2 – 3 cups of lettuce. You can freely add two or three tablespoons of mayo and some pieces of avocado if you want to increase the intake of potassium!

Dinner – Baked Salmon with Asparagus

First, you need to prepare sauce made of butter, lemon juice, chopped garlic, and some salt and pepper. Bake the fish at 450F for 5 minutes per 1/2″ thickness of the fish. Season the asparagus with some salt, olive oil, and pepper and then just spread it out on a cookie sheet. Roast the asparagus in the oven at 450 F for 20 minutes.

TUESDAY

Breakfast – Bacon and Eggs

Prepare 2 or 3 fried eggs with some bacon. This breakfast is rich in protein and will keep you full for several hours. When you have more time lay your bacon strips on a single cookie sheet and bake it in the oven for 20 minutes at 400 degrees.

Lunch – Spinach Salad

For this salad, you’ll need some spinach, a little tomato, some red onion, bacon, and some hot sauce vinaigrette. If you have leftover salmon from day 1 add it to the salad for extra protein.

Dinner – Cheese-Stuffed Bunless Burgers

Cook a couple of fresh beef patties and the top one in cheese and stack the other on top. You can add some veggies and low carb sauces.

WEDNESDAY

Breakfast – Eggs

Beat 8 eggs and add some cheese and vegetables. Pour the mixture into muffin tins previously lined with a strip of bacon. Cook at 350 F for half an hour. Use a toothpick to stick the eggs in the middle. When the egg muffins are done put them in plastic bags and use them for breakfast for up to 5 days.

Lunch – Cottage Cheese, Walnuts, and Hot Sauce

This meal is not only healthy, but it is also very delicious. But if walnuts and hot sauce aren’t your favourites, just use some blueberries.

Dinner – Meatloaf

To prepare a healthy meatloaf use chopped mushrooms and onions as a binder instead of bread crumbs and not only they will add plenty of flavour and nutrients they are also low in carbohydrates. As a side dish add some vegetables!

THURSDAY

Breakfast – Eggs

If you’ve prepared the egg muffins, your breakfast is covered for this day.

Lunch – Tuna Salad Lettuce Wraps

A tuna salad is great choice if you prepare it with ingredients that are low in carbohydrates. Use some fresh avocado for the salad to double the healthy nutrients. To improve the taste of the salad adds some lettuce!

Dinner – Slaw Hash

Shred cabbage and cook it with some ground beef, soy sauce, onions, red pepper flakes, garlic and butter. To add some flavour use the leftover chopped up meatloaf!

FRIDAY

Breakfast – Eggs and/or Fat Coffee

To make the fat coffee take some coffee and blend it with 1-2 tablespoons of coconut oil, 2 tablespoons of grass-fed butter, and zero-calorie sweetener. This coffee is an excellent energy booster.

Lunch – Spam Fries and Cole Slaw

For this lunch, you can make a simple slaw with some low carb ingredients. Freely use the cabbage from last night’s dinner and chop up some spam into fry-like sections and fry them up in a frying pan. Bake them for 20 minutes at 350 F!

Dinner – Tacos

Prepare your taco with romaine for shells and cook up some beef. To add more flavour spice them with full-fat sour cream and cheese!

SATURDAY

Breakfast – Eggs

Lunch – Taco Salad

From the leftover tacos prepare a taco salad, just by adding some salsa and sour cream on the top of shredded cheese.

Dinner – Pork Roast and Roasted Veggies

Take a nice piece of pork roast and rub in salt, cumin, and garlic! This will give the recipe an amazing taste! To this dish, you can add some broccoli, Brussels sprouts, or cauliflower roasted in the oven until it becomes brown!

SUNDAY

Breakfast – Avocado-Baked Eggs

Cut an avocado in 2, add an egg in the seed hole and bake it until the egg is set.

Lunch – Chicken and Hummus Lettuce Wraps

This lunch is abundant in proteins and low in calories! Spread some sliced chicken with savoury hummus and wrap it up in butter lettuce! Simple a that!

Dinner – Philly Cheesesteak Casserole

For this dinner use your leftover pork roast. Mix some sliced onions and peppers, shredded cheddar and cream cheese and bake in the oven for 30 minutes at 350 F.

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