Easy & Simple Keto Diet Weight Loss Meal Plan For 7 Days

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Easy & Simple Keto Diet Weight Loss Meal Plan For 7 Days

What to Eat and Avoid the Keto Diet meal plan. If you’re looking to get a jump start on your health and fitness goals this year with an easy and simple keto diet weight loss meal plan for 7 days, you may be thinking about trying the ketogenic diet. Here’s a primer: The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source

Here is an easy & simple keto diet weight loss meal plan

Is the high-fat, low-carb diet all it’s cracked up to be? Learn what I ate, my challenges and successes, plus my overall results and takeaway from one month on the keto diet.

1: 1800 Calorie Meal Plan

DAY  1
XchgQtyMeasureDescriptionProtein(gm)Carbs(gm)Fats(gm)Calories
Breakfast 
91eachBagel – Plain10401.5210
80.5cupCottage Cheese 1%143.11.1582
71eachPeach – Medium0.69.70.137
211TBLSPeanut Butter43.58.1595
   Totals:28.656.310.9424
AM Snack 
71eachBanana – Medium1.226.70.6105
   Totals:1.226.70.6105
Lunch 
102eachBread – Whole Wheat5.626.22.4140
51sliceCheese – Swiss8.060.967.78106.6
71eachOrange – Medium1.117.40.369
15ounce(s)Turkey Breast42.501191.25
   Totals:57.2644.5611.48506.85
PM Snack 
141ounce(s)Almonds – Whole Kernels5.955.5314.18161.84
   Totals:5.955.5314.18161.84
Dinner 
31spearBroccoli54140
16ounce(s)Chicken Breast3902.4186
96ounce(s)Potato – Medium4.241.10.18178.5
31smallSalad – Garden w/ tomato & onion1.39.50.449
202TBLSRanch Dressing0.411.3315.57147.9
   Totals:49.9155.9319.55601.4
        
   Totals – Day 1142.92189.0256.711799.09
7 Day 1800 Calorie Meal Plan
DAY  2
XchgQtyMeasureDescriptionProtein(gm)Carbs(gm)Fats(gm)Calories
Breakfast 
91eachBagel – Plain10401.5210
10.5cupEgg Beaters – Fleischmann’s102050
212TSPJelly – Simply Fruit08032
151packOatmeal – Instant4.531.62.1152
   Totals:24.581.63.6444
AM Snack 
101eachApple – Medium w/ Peel0.3210.581
   Totals:0.3210.581
Lunch 
16ounce(s)Chicken Breast3902.4186
203TBLSRanch Dressing – Fat-Free09048
31largeSalad – Garden w/ tomato & onion2.6190.898
   Totals:41.6283.2332
PM Snack 
95eachCracker – Nabisco Low Saltines110260
212TBLSMayonnaise – Fat-Free06016
83ounce(s)Tuna Solid White22.51.51.5105
   Totals:23.517.53.5181
Dinner 
31spearBroccoli54140
95ounce(s)Potato – Medium3.534.250.15148.75
202TBLSRanch Dressing0.411.3315.57147.9
31mediumSalad – Garden w/ tomato & onion1.9514.250.673.5
16ounce(s)Salmon – Broiled37.62021349.98
   Totals:48.4853.8338.32760.13
        
   Totals – Day 2138.38201.9349.121798.13
7 Day 1800 Calorie Meal Plan
DAY  3
XchgQtyMeasureDescriptionProtein(gm)Carbs(gm)Fats(gm)Calories
Breakfast 
91eachBagel – Plain10401.5210
10.5cupEgg Beaters – Fleischmann’s102050
212TSPJelly – Simply Fruit08032
151packOatmeal – Instant4.531.62.1152
   Totals:24.581.63.6444
AM Snack 
101eachApple – Medium w/ Peel0.3210.581
211TBLSPeanut Butter4.32.858.295
   Totals:4.623.858.7176
Lunch 
16ounce(s)Chicken Breast3902.4186
202TBLSRanch Dressing0.411.3315.57147.9
31largeSalad – Garden w/ tomato & onion2.6190.898
   Totals:42.0120.3318.77431.9
PM Snack 
95eachCracker – Nabisco Low Saltines110260
212TBLSMayonnaise – Fat-Free06016
82.8ounce(s)Tuna – Solid White211.41.498
   Totals:2217.43.4174
Dinner 
16ounce(s)Chicken Breast3902.4186
205TBLSOil & Vinegar – Wish Bone0.59.54.580
90.5cupRice – White Steamed2.2520.25090
31smallSalad – Garden w/ tomato & onion1.39.50.449
216TBLSSalsa – Chunky Medium00012
02eachTortilla – Flour 7″4284160
   Totals:47.0567.2511.3577
        
   Totals – Day 3140.16210.4345.771802.9
7 Day 1800 Calorie Meal Plan
DAY  4
XchgQtyMeasureDescriptionProtein(gm)Carbs(gm)Fats(gm)Calories
Breakfast 
91eachBanana – Medium1.226.70.6105
10.5cupEgg Beaters – Fleischmann’s102050
56ounce(s)Yogurt – Dannon Fat-Free7330160
   Totals:18.261.70.6315
AM Snack 
71eachOrange – Medium1.117.40.369
   Totals:1.117.40.369
Lunch 
213TBLSBBQ – Healthy Choice0.0917.10.0675
16ounce(s)Chicken Breast3902.4186
61TBLSChives0.10.130.020.9
95ounce(s)Potato – Medium3.534.250.15148.75
52ounce(s)Sour Cream – Imitation1.363.7611.07117.94
   Totals:44.0555.2413.7528.59
PM Snack 
81cupCottage Cheese – 1%286.22.3164
71cupPeaches – Canned Light Syrup1.1336.520.08135.54
   Totals:29.1342.722.38299.54
Dinner 
16ounce(s)Chicken Breast3902.4186
31spearBroccoli54140
91cupRice – White Steamed4.540.50180
202TBLSRanch Dressing0.411.3315.57147.9
31smallSalad – Garden w/ tomato & onion1.39.50.449
   Totals:50.2155.3319.37602.9
        
   Totals – Day 4142.69232.3936.351815.03
7 Day 1800 Calorie Meal Plan
DAY  5
XchgQtyMeasureDescriptionProtein(gm)Carbs(gm)Fats(gm)Calories
Breakfast 
151cupBran Flakes6460180
51cupMilk – Skim8.411.90.486
10.5cupEgg Beaters – Fleischmann’s102050
   Totals:24.459.90.4316
AM Snack 
91eachBanana – Medium1.226.70.6105
   Totals:1.226.70.6105
Lunch 
16ounce(s)Chicken Breast3902.4186
90.5cupRice – White Steamed2.2520.25090
216TBLSSalsa – Chunky Medium00012
52ounce(s)Sour Cream – Imitation1.363.7611.07117.94
02eachTortilla – Flour 7″4284160
   Totals:46.6152.0117.47565.94
PM Snack 
95eachCracker – Nabisco Low Saltines110260
212TBLSMayonnaise – Fat-Free06016
82.8ounce(s)Tuna – Solid White211.41.498
   Totals:2217.43.4174
Dinner 
202TBLSRanch Dressing0.411.3315.57147.9
91cupRice – White Steamed4.540.50180
31smallSalad – Garden w/ tomato & onion1.39.50.449
16ounce(s)Turkey Breast5101.2229.5
   Totals:57.2151.3317.17606.4
        
   Totals – Day 5151.42207.3439.041767.34
7 Day 1800 Calorie Meal Plan
DAY  6
XchgQtyMeasureDescriptionProtein(gm)Carbs(gm)Fats(gm)Calories
Breakfast 
91eachBagel – Plain10401.5210
10.5cupEgg Beaters – Fleischmann’s102050
212TBLSPeanut Butter8716.3190
   Totals:284917.8450
AM Snack 
201eachApple – Medium w/ Peel0.3210.581
   Totals:0.3210.581
Lunch 
92sliceBread – Rye 7 grain5362180
213TBLSMayonnaise – Fat-Free09024
14ounce(s)Turkey Breast3400.8153
0119 oz.Soup – Chunky Vegetable Ready-To-Serve7.8742.698.3274.89
   Totals:46.8787.6911.1631.89
PM Snack 
71eachOrange – Medium1.117.40.369
   Totals:1.117.40.369
Dinner 
202TBLSOil & Vinegar – Wish Bone0.23.81.832
31smallSalad – Garden w/ tomato & onion1.39.50.449
16ounce(s)Chicken Breast3902.4186
62TBLSChives0.20.260.041.8
96ounce(s)Potato – Medium4.241.10.18178.5
52ounce(s)Sour Cream – Imitation1.363.7611.07117.94
   Totals:46.2658.4215.89565.24
        
   Totals – Day 6122.53233.5145.591797.13
7 Day 1800 Calorie Meal Plan
DAY  7
XchgQtyMeasureDescriptionProtein(gm)Carbs(gm)Fats(gm)Calories
Breakfast 
91eachBagel – Plain10401.5210
10.5cupEgg Beaters – Fleischmann’s102050
211TBLSPeanut Butter4.32.858.295
   Totals:24.344.859.7355
AM Snack 
91eachBanana – Medium1.226.70.6105
   Totals:1.226.70.6105
Lunch 
01eachChicken Breat Fillet Sandwich22.252.122.5445
71eachOrange – Medium1.117.40.369
   Totals:23.369.522.8514
PM Snack 
201eachApple – Medium w/ Peel0.3210.581
   Totals:0.3210.581
Dinner 
31eachCorn – Sweet Ear2.619.3183
202TBLSRanch Dressing0.411.3315.57147.9
91cupRice – White Steamed4.540.50180
31smallSalad – Garden w/ tomato & onion1.39.50.449
16ounce(s)Shrimp – Steamed35.5201.8168
   Totals:44.3370.6318.77627.9
Evening Snack
161pieceCake – Angelfood1.6716.390.2373.14
52TBLSWhipped Cream0.190.751.3315.42
71ounce(s)Strawberry0.220.19
   Totals:2.0619.141.6697.56
        
   Totals – Day 795.49251.8254.031780.46

Your family, friends, and healthcare team can all be there to support you as you try to lose weight. But don’t forget–you are responsible for your own health. You pick the foods, you find the time to exercise. It’s up to you. Losing weight has become especially complicated with all of the weight loss programs and products out there. Despite all the options available, more and more people are struggling with their weight. Maybe it’s time to get back to basics.

&

Healthy Meals for Weight Loss

Smart dietary guidelines

The American Heart Association recommends the following dietary guidelines, which are suitable for most adults.

  • Eat five or more fresh fruits and vegetables each day.
  • Eat six or more servings of grains (preferably whole grains) each day.
  • Eat fat-free and low-fat dairy, legumes, seafood, and lean meats.
  • Avoid foods with more than 2 grams of saturated fat per serving.
  • Balance your caloric intake with your energy expenditure.
  • Limit junk food, which is high in simple carbohydrates and low in nutrition.
  • Limit foods high in saturated fat and cholesterol. Eat less than 6 grams of salt each day.

General food preparation and meal planning tips: Try to eat servings of fruits and vegetables at every meal. Besides being delicious, they are full of nutrients and fiber. They may even help prevent certain cancers.

  • Boil, steam, bake, roast, or broil foods rather than frying in fat.
  • Use unsaturated fats, such as vegetable oils, rather than saturated fats such as butter, shortening, and lard.
  • Use olive oil spray rather than cooking oils to prepare foods.
  • Eat white meat chicken or turkey, lean meat, fish, or seafood. Trim the skin from poultry.
  • Use low-fat or nonfat dairy products.
  • To season foods, choose lemon or lime juice, vinegar, low-sodium soy sauce, plain tomato sauce, salsa and other sauces low in fat, or mustard. Use garlic, onions, ginger, and herbs and spices to flavor foods.
  • Avoid high-fat and high-calorie condiments such as mayonnaise, oil, ketchup, salad dressing, or prepared sauces.
  • Drink seltzer, water, caffeine-free soda, tea, or coffee with meals.

Breakfast suggestions

  • 1 cup of juice or fruit
  • Egg whites or an egg substitute scrambled or prepared as an omelet in olive oil spray
  • Oatmeal or any sugar-free cereal with 6-8 ounces of skim milk
  • Low-fat cream cheese, low-fat cottage cheese, or nonfat yogurt
  • Caffeine-free tea or coffee

Lunch suggestions

  • ½ cups of cooked vegetables, such as peas, string beans, asparagus, broccoli, summer squash, escarole, cauliflower, brussels sprouts, or carrots
  • ½ cup of a leafy vegetable, such as spinach, kale, orchard
  • Green salad, plain or seasoned with fat-free dressing, vinegar, lemon, or any combination of these (no oil) — include greens and raw vegetables such as tomato, bell peppers, cucumber, sprouts, radish, onion, cabbage, mushrooms, and celery
  • ½ cup whole-grain pasta in meat-free tomato sauce
  • Sandwiches made of whole-grain or sourdough bread
    • 2 ounces of water-packed tuna or salmon
    • Two slices of a low-fat cold cut or deli meat
    • 1-2 ounces of low-fat cheese

Supper suggestions

  • ½ cups of cooked vegetables, such as peas, string beans, asparagus, broccoli, summer squash, cauliflower, brussels sprouts, or carrots
  • ½ cup of a leafy vegetable, such as spinach, kale, orchard
  • Green salad, plain or seasoned with fat-free dressing, vinegar, lemon, or any combination of these (no oil) — include greens and raw vegetables such as tomato, bell peppers, cucumber, sprouts, radish, onion, cabbage, mushrooms, and celery
  • ½ chicken breast, baked, or four slices of turkey, skin removed
  • Whitefish, such as snapper or fillet of sole, baked or steamed in plain tomato sauce, lemon or both
  • Two slices of whole-grain or sourdough bread or ½ cup of a whole grain such as brown rice
  • 1/3 cup (or less) of fat-free yogurt or fat-free sour cream

For dessert

  • One small slice of cake or one cookie, low-fat or fat-free and cholesterol-free
  • ½ cup of fat-free ice cream or fat-free frozen yogurt
  • Fresh fruit

If you choose to drink alcohol, do so in moderation (no more than two drinks per day for men or one drink per day for women).

To satisfy hunger between meals, eat unlimited quantities of celery, lettuce, mushrooms, green or red peppers, asparagus, cauliflower, cucumber, and broccoli.

Eating away from home

When eating in a restaurant, plan ahead. Think about ordering low-fat, low-calorie foods. Remember that most restaurants serve portions much larger than an accepted serving size.

  • Ask for a doggy bag or take-out container when you order. As soon as the food comes, set aside half (or more) for future meals. Then eat what is left on your plate. This will help keep you from overeating.
  • Skip the breadbasket and the appetizer.
  • Ask for foods to be prepared without frying or sauces.
  • Avoid high-fat side orders such as french fries, coleslaw, and garlic bread.
  • Order salad dressings on the side and dip your fork in the dressing, then spear the salad.
  • Drink plenty of plain water

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