7-day keto diet plan & meals

The keto diet continues to be a popular way of eating for people looking to lose weight, stabilize their blood sugar and insulin levels, and in some cases, reduce the risk of or even reverse type 2 diabetes. The keto diet makes these health improvements possible by limiting carbs and emphasizing a high intake of fat (up to 90% of your diet, in some cases). 

This change in macronutrient intake can teach your metabolism to burn fat, rather than sugars and carbohydrates, for energy. As a result, you may be able to burn the stored fat in your body more efficiently. This is known as ketosis, as your body is producing compounds known as ketones, rather than fat, for energy. When your blood ketone levels exceed 0.5 millimoles per liter, you have entered ketosis. 

Whether you’ve been following the keto diet for years or you’re a beginner, this 7-day meal plan will help to give you some direction about what to eat for breakfast, lunch, and dinner on a low carb, high fat diet plan. Have a look at our guide to keto diet foods for what to eat if you’re struggling to get started

What you need to know before starting a keto diet

If you’re interested in starting a ketogenic diet, “it’s important to work with a dietitian to make sure you don’t miss essential nutrients or negatively impact your digestion, blood pressure, and social life”, according to Erin Kenney, registered dietitian and CEO of Nutrition Rewired (opens in new tab).

Erin Kenney, MS, RDN, LDN, HCPRegistered Dietitian

Erin Kenney is a registered dietitian from Boston who specializes in gastrointestinal disorders and sports nutrition. She has a Bachelor of Applied Science in Foods, Nutrition and Wellness Studies from the University of New Hampshire, and a Master’s degree in Nutrition Science from Framingham State University.

The keto diet is not for everyone. In particular, anyone living with a condition that affects their pancreas, liver, thyroid, or gallbladder or those with a history of disordered eating should speak to a medical professional before starting the keto diet. 

(Image credit: Getty Images)

What to eat on the keto diet

Kenney emphasizes that, for people following a ketogenic diet for…

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