7-Day Keto Diet Meal Plan and Recipes

7-Day Balanced Keto Meal Plan

 

 

The writer of the this 7 days meal plan is the food blogger and founder of Healthful Pursuit Leanne Vogel. Leanne started The Keto diet 7 years ago because of some serious health issues (hypothyroidism, amenorrhea, Lack of energy and Binge eating ) that she finally managed to get in control.

She also played a major role in getting a lot of keto beginners the success and the body they long desired through her books and guides collection, Fat Fueled ProgramThe Keto Beginning Bundle, And also her Hardcover book The Keto Diet.

This balanced keto meal plan will give you a great idea of what to eat and how much to eat as well as what a typical day of keto diet looks like.

There is also the option to go for Leanne’s weekly plan and save a lot of time and stress. The Real Meals Meal Plan Program is for people who want to take all the guess work (and confusion!) out of health-and focus their energy on taking care of themselves and their lives. Subscribers to the program get a new 7-day meal plan, delivered right to their inbox; it’ll save time. It’ll save money. And most of all? It might actually save your life.

Here are all the details including the shopping list and easy-to-prepare breakfasts, lunches, dinners, and snacks recipes:

The meal plan contains everything from a shopping list to delicious keto meals and snacks, Enjoy!

Shopping List For 7 Days

Produce

 


 
  • avocado, 3
  • baby spinach, 6 cups
  • basil, 6 tbsp
  • cucumber, 2
  • eggplant, 1 medium
  • garlic, 4 cloves
  • green bell pepper, 1
  • green onions, 4
  • *jicama, (1)
  • *limes, 2, (1)
  • *lemon, (1)
  • *mint, 1 sprig, (3 sprigs)
  • onion, 1
  • plantains (very ripe), 2
  • purple cabbage, 4 cups thinly sliced
  • romaine lettuce, 4 cups chopped
  • tomato, 4
  • watermelon, 3 cups cubed
  • zucchini, 1½ lb.
 

Perishables

 


 
  • non-dairy milk, 2 tbsp
  • *pineapple juice or lemon juice, (2 tbsp)
  • sauerkraut, ½ cup
 

Pantry Goods

 


 
  • dried parsley, 1 tsp
  • *fullfat coconut milk, 6 tbsp, (6 tbsp)
  • garlic powder, ½ tsp
  • gelatin, 2 tbsp
  • *ground chia seeds, (2 tbsp)
  • ground cumin, 1½ tsp
  • hot sauce, 1 tbsp (optional)
  • maca powder, 2½ tsp or 1 tbsp hemp hearts
  • MCT oil, 3 tbsp
  • mustard, 2 tbsp
  • nutritional yeast, ½ tbsp
  • onion powder, 1 tsp
  • *paprika, (1 tsp)
  • sardines, 8 oz. canned
  • *shredded, unsweetened coconut, (1 cup)
  • vanilla extract, 1 tsp
  • white wine vinegar, 2½ tbsp

 

Meat/Deli

 


 
  • bacon, 10 strips
  • chicken breasts, 2 (approx. ½ lb. total)
  • chicken thighs (boneless and skinless), 6
  • chorizo, 12 oz.
  • flank steak, 1 lb.

Meal Plan:

  • Breakfast: Egg muffins with turkey breast
  • Lunch:Classic Tuna Salad
  • Dinner: Fathead Pizza Spinach Artichoke Dip Toppping
  • Snack: Deviled Eggs
  • Vitamins: 1000mg Potassium 4g Lite Salt 300mg Magnesium Fish Oil Folic Acid Myo-Inositol
  • Drinks: Mio + Salt Crystal Light Blueberry Tea
  • Breakfast:Egg muffins with turkey breast
  • Lunch: Classic Tuna Salad
  • Dinner:Fathead Pizza
  • Snack: Deviled Eggs
  • Vitamins: 1000mg Potassium 4g Lite Salt 300mg Magnesium Fish Oil Folic Acid Myo-Inositol
  • Drinks: Mio + Salt Crystal Light Blueberry Tea
  • Breakfast: Egg muffins with turkey breast
  • Lunch: Cauliflower Mash Deli meat/pickle rollup
  • Dinner: Fathead Pizza
  • Snack: Deviled Eggs
  • Vitamins: 1000mg Potassium 4g Lite Salt 300mg Magnesium Fish Oil Folic Acid Myo-Inositol
  • Drinks: Mio + Salt Crystal Light Blueberry Tea
  • Breakfast: Egg muffins with turkey breast
  • Lunch: Cauliflower Mash Deli meat/pickle rollup
  • Dessert: Lemon Cheesecake Bites(1x1 inch bites)
  • Dinner: Fathead Pizza Spinach Artichoke Dip Toppping
  • Snack: Salami And Cheese
  • Vitamins: 1000mg Potassium 4g Lite Salt 300mg Magnesium Fish Oil Folic Acid Myo-Inositol
  • Drinks: Mio + Salt Crystal Light Blueberry Tea
  • Breakfast: Keto Pancakes/Chicken sausage
  • Lunch: Ranch Turkey Mash
  • Dessert: Lemon Cheesecake Bites(1x1 inch bites)
  • Dinner: Ham Broccoli Cheese Soup
  • Snack: Deviled Eggs
  • Vitamins: 1000mg Potassium 4g Lite Salt 300mg Magnesium Fish Oil Folic Acid Myo-Inositol
  • Drinks: Mio + Salt Crystal Light Blueberry Tea
  • Breakfast: Keto Pancakes/Chicken sausage
  • Lunch: Ranch Turkey Mash
  • Dessert: Lemon Cheesecake Bites(1x1 inch bites)
  • Dinner: Ham Broccoli Cheese Soup
  • Snack: Deviled Eggs
  • Vitamins: 1000mg Potassium 4g Lite Salt 300mg Magnesium Fish Oil Folic Acid Myo-Inositol
  • Drinks: Mio + Salt Crystal Light Blueberry Tea
  • Breakfast: Keto Pancakes/Chicken sausage
  • Lunch: Ranch Turkey Mash
  • Dessert: Lemon Cheesecake Bites(1x1 inch bites)
  • Dinner: Ham Broccoli Cheese Soup
  • Snack: Deviled Eggs
  • Vitamins: 1000mg Potassium 4g Lite Salt 300mg Magnesium Fish Oil Folic Acid Myo-Inositol
  • Drinks: Mio + Salt Crystal Light Blueberry Tea

Preparation:

  • Pancakes:
Add extra flavorings like pumpkin, cinnamon, SF chocolate chip, lemon extract I make these in bulk in my oven using a muffin top tin. Cook for around 13 minutes on 375 4 eggs 8 oz cream cheese 112 grams almond flour 1 packet truvia 1 teaspoon vanilla extract
  • Ranch Turkey Mush: 1lb ground turkey 32 ml Ranch Seasoning 8oz Cream Cheese 3ml Garlic Powder 4ml Salt 2ml Paprika 2ml onion powder 100ml Mozzarella 350g broccoli 45g Mayo

  • LOW-CARB TWICE BAKED CAULIFLOWER
  • INGREDIENTS:
  • 1 large head cauliflower
  • 4 oz. cream cheese, cut into cubes
  • 1/2 cup sour cream
  • 1/4 cup minced green onions
  • 1/4 cup freshly grated Parmesan cheese (or more)
  • 6 slices bacon (or more), cooked until very crisp, fat blotted with paper towel and then crumbled
  • 1 cup grated sharp cheddar cheese
  • DIRECTIONS:
  1. Preheat oven to 350F/180C. Spray a glass casserole dish with olive oil or non-stick spray. Cut out stem and core from cauliflower, and cut into small pieces. Cook in large pot of boiling salted water until cauliflower is tender, but not overly soft. Drain well and mash with potato masher, leaving some chunks.
  2. While cauliflower is cooking, cook the bacon and crumble, slice green onions, cube the cream cheese, measure sour cream, and measure Parmesan. Mix cream cheese, sour cream, green onion, Parmesan, and 3/4 of the crumbled bacon into the drained cauliflower.
  3. Spread evenly in a 1.5 Quart Glass Casserole Dish. Sprinkle with cheddar cheese and reserved bacon. Bake 20-25 minutes covered, or until hot and bubbly. Remove the lid and bake about 10 minutes more, or until the cheese is slightly browned. Serve hot.

  • classic Tuna Salad (2 servings) 10 oz. canned tuna ½ cup mayonnaise ½ tbsp mustard 1 tbsp minced red onion 2 tbsp finely diced dill pickles or relish ¼ cup diced celery Sea salt and freshly ground pepper, to taste 4 cups romaine, chopped or torn
  • Instructions In a medium bowl, mix the tuna, mayonnaise, mustard, onion, pickles, celery, salt, and pepper together. To serve, toss the tuna mixture with the romaine lettuce, and enjoy
  • Broccoli/Cheese/Ham Soup
  • INGREDIENTS 4 cups Broccoli (cut into florets) 4 cloves Garlic (minced) 3 1/2 cups Chicken broth (or vegetable broth) 1 cup Heavy cream 3 cups Cheddar cheese
  • INSTRUCTIONS In a large pot over medium heat, saute garlic for one minute, until fragrant. Add the chicken broth, heavy cream, and chopped broccoli. Increase heat to bring to a boil, then reduce heat and simmer for 10-20 minutes, until broccoli is tender. Add the shredded cheddar cheese gradually, stirring constantly, and continue to stir until melted. (Add 1/2 cup, simmer and stir until it melts fully, then repeat 1/2 cup at a time until all the cheese is used up.) Make sure to keep it at a very low simmer and avoid high heat, to prevent seizing. Remove from heat immediately once all the cheese melts.
  • FatHead Pizza
  • Keto crust
  • INSTRUCTIONS
    1. Put parchment paper on the pizza pan or a baking sheet and preheat the oven up to 430 F
    2. Mix the cream cheese with the mozzarella in a bowl. Place the mixture in the microwave for 1 minute and a half. Keep stirring until it's well mixed
    3. Time to use those eggs now. Mix the eggs with the coconut flour. Keep using your hands until it's fully mixed making the dough. microwave for 10 secs if the mixture gets too hard for the dough to be formed
    4. Use the baking sheet that you made in instruction number 1 to spread the dough. (use the rolling pin or your hands, Both ways work). Don't forget to poke holes into the lined dough to prevent bubbling
    5. Bake for 12 minutes or until it's golden brown.
    6. Don't forget to count the macros of your added preferred topping
  • Topping: cream cheese, mozzarella and added chicken, spinach, mushroom, onion and bacon.
  • Lemon Cheesecake
 
  • INGREDIENTS Crust 1¼ cup almond flour 3 tablespoons butter, melted 1½ teaspoon Splenda (about 1 packet) Filling 8 ounce cream cheese, softened ½ teaspoon vanilla extract (optional) 1½ cups heavy whipping cream .3 ounce packet sugar-free lemon jello 1 teaspoon lemon zest
  • INSTRUCTIONS Preheat oven to 350 degrees. Generously spray an 8-inch baking dish or springform pan with cooking spray. Mix almond flour, butter and splenda until mixture is crumbly. Press in the bottom of baking dish and bake for about 8-10 minutes until golden brown. Cool completely. Cheesecake Using an electric mixer with the whisk attachment mix cream cheese until smooth and creamy. Stir in vanilla extract. Add in heavy cream and whisk on high until mixture thickens and soft peaks form. Reduce speed to low and mix in jello packet and lemon zest until blended. Spread mixture evenly with a spatula over cooled crust. Cover and chill until set, about 2-3 hours or overnight.

Be sure to save this meal plan by pinning this picture to your Pinterest board for later use!

To get more keto weekly plans Full of great Tips, Recipes, Snacks and shopping lists that will definitely help guide you through your ketogenic journey making it much more easier and pleasant. Be sure to subscribe to Leanne’s weekly meal plans.

With the Balanced meal plan weekly plan Program, you’ll take all the guesswork (and confusion!) out of your health-and put all of that energy into taking care of yourself, instead.Every Tuesday you’ll get a new 7 day meal plan, delivered right to your inbox; it’ll save you time. It’ll save you money. And most of all? It might actually save your life.Life is work. See how food doesn’t have to be by stepping into your kitchen with a plan and living your healthiest life… simply.

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A lot of ketoers choose to go dairy free on keto because of their dairy intolerance. Dairy also causes inflammation and thus when the body is in a continual state of inflammation it is next to impossible to lose weight. That’s why we recommend switching to a dairy-free meal plan after experiencing your first weight stalls. By switching to a dairy free meal plan you will notice different amazing results that go past your weight stalls.



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