Here's a sample 7-day keto meal plan to help you get started:
Day 1:
- Breakfast: Scrambled eggs cooked in butter with spinach and feta cheese
- Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and ranch dressing
- Dinner: Baked salmon with roasted broccoli and cauliflower
Day 2:
- Breakfast: Keto-friendly smoothie made with almond milk, spinach, avocado, and protein powder
- Lunch: Turkey and cheese roll-ups with lettuce, mayonnaise, and mustard
- Dinner: Zucchini noodles (zoodles) with marinara sauce and grilled Italian sausage
Day 3:
- Breakfast: Keto pancakes made with almond flour, served with sugar-free syrup and berries
- Lunch: Egg salad lettuce wraps with cucumber slices
- Dinner: Beef stir-fry with bell peppers, onions, and broccoli cooked in coconut aminos and sesame oil
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Day 4:
- Breakfast: Bacon and mushroom omelette cooked in butter
- Lunch: Tuna salad stuffed in avocado halves
- Dinner: Baked chicken thighs with roasted Brussels sprouts and bacon
Day 5:
- Breakfast: Greek yogurt topped with nuts, seeds, and a drizzle of sugar-free sweetener
- Lunch: Cauliflower rice stir-fry with shrimp, snap peas, and soy sauce
- Dinner: Pork chops with creamy garlic Parmesan sauce and steamed asparagus
Day 6:
- Breakfast: Keto-friendly chia seed pudding with coconut milk and raspberries
- Lunch: Spinach and feta stuffed chicken breast with a side salad
- Dinner: Beef and broccoli stir-fry with shirataki noodles
Day 7:
- Breakfast: Cheese and spinach omelette cooked in olive oil
- Lunch: Avocado and chicken salad with mixed greens, cherry tomatoes, and Caesar dressing
- Dinner: Grilled steak with roasted cauliflower mash and sautéed spinach
Remember to adjust portion sizes and ingredients based on your individual calorie and macronutrient needs. And always consult with a healthcare professional before starting any new diet plan. Enjoy your meal!
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