Diet, Food & Fitness

7 Days Keto Meal Plan – 2

Here is a sample menu for the first week of a ketogenic diet to get you started:


  • Breakfast: Sliced avocado, berries, and an egg omelet with sautéed peppers, kale, and onions
  • Lunch: Lentil soup is served with a green salad that includes cherry tomatoes, feta cheese, pumpkin seeds, and balsamic vinaigrette.
  • Dinner: Broccoli, roasted sweet potatoes, and fish with pesto


  • Breakfast: Golden raisins, mixed berries, cashew milk, almond butter, and overnight oats are some of the ingredients.
  • Lunch: Arugula, chickpeas, sun-dried tomatoes, roasted red peppers, olives, and feta cheese are all included in a Mediterranean quinoa salad with olive oil and balsamic vinaigrette.
  • Dinner: roasted butternut squash and asparagus with chicken breast


  • Breakfast:Shakshuka, an egg, and tomato-based Mediterranean morning dish is served with a slice of sprouted grain bread and is garnished with mashed avocado and chili flakes.
  • Lunch:over a substantial green salad with an olive oil and herb vinaigrette, grilled shrimp, and pineapple kabobs
  • Dinner: Black bean burgers served with roasted potato wedges and a cucumber and red onion salad


  • Breakfast: 1 tablespoon of chopped walnuts and 1 teaspoon of cinnamon are sprinkled on top of 1 cup of cooked oatmeal, one banana, skim milk, 1 cup
  • Lunch: 1/2 cup peach halves, canned in juice, 1 cup low-fat (1% or less) plain yogurt with 1 teaspoon ground flaxseed, 5 toast crackers from Melba 1 cup uncooked broccoli and cauliflower, 2 tablespoons plain or vegetable-flavored low-fat cream cheese, and a vegetable. sparkling liquid
  • Dinner: Salmon, 4 ounces 1/4 cup toasted almonds and 1/2 cup green beans,2 cups greens for a mixed salad,2/fourths of a cup of low-fat salad dressing,1/9 cup sunflower seeds, Skim milk, 1 cup,1 little orange


  • Breakfast: 1 cup of low-fat, plain yogurt with 3/4 cup of blueberries, 3/4 cup of orange juice with added calcium
  • Lunch: 1 whole-wheat pita filled with 1/2 cup sliced tomatoes, 1/4 cup sliced cucumbers, 1/2 cup shredded romaine lettuce, 2 tablespoons crumbled feta cheese, and 1 tablespoon low-fat ranch dressing.,1 kiwi and a cup of skim milk
  • Dinner: Chicken stir-fry (3 ounces) with eggplant (1 cup) and basil,1 cup brown rice with 1 tablespoon chopped dried apricots,1 cup steamed broccoli,4 ounces red wine or concord grape juice


  • For breakfast, try blueberries, flaked almonds, and overnight oats. Serve alongside a dollop of low-fat yogurt.
  • Lunchtime recommendation: A salmon and avocado salad with greens, peppers, red onion, tomatoes, cucumber, and a squeeze of lemon
  • Dinner: Make a bean chili that is vegetarian. Serve with a green salad and brown rice.


  • Breakfast: 1 avocado egg toast serving and 1 cup of blueberries
  • Lunch: One bowl of loaded black bean soup and one medium orange
  • Dinner:1 cup of steaming green beans, 1 medium baked potato, 1 tablespoon of nonfat plain Greek yogurt, and a dash of pepper.
Also, check another Easy Keto Diet Plan

Mehedi Hasan

Mehedi Hasan is an enthusiastic health blogger and the founder member of WOMS. He likes to share his thoughts to make people inspired about their fitness. He is an experienced writer and author on highly authoritative health blogs.

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