Sure, here's a simple one-week beginner's keto meal plan to help you get started on your ketogenic journey:
Day 1:
Breakfast: Scrambled eggs cooked in butter with spinach and feta cheese.
Lunch: Keto chicken salad made with grilled chicken, mixed greens, avocado, cucumber, cherry tomatoes, and a creamy dressing made with olive oil and lemon juice.
Dinner: Baked salmon fillets with roasted broccoli and cauliflower.
Day 2:
Breakfast: Keto chia seed pudding made with unsweetened almond milk, chia seeds, and a splash of vanilla extract, topped with sliced strawberries and a sprinkle of unsweetened coconut flakes.
Lunch: Zucchini noodles (zoodles) with marinara sauce and cooked ground beef or turkey.
Dinner: Keto-friendly taco salad with seasoned ground beef, shredded lettuce, diced tomatoes, shredded cheese, avocado slices, and sour cream.
Day 3:
Breakfast: Crustless mini quiches made with eggs, spinach, mushrooms, and cheese.
Lunch: Keto-friendly deli roll-ups with sliced turkey or ham, cheese, lettuce, and mustard wrapped in lettuce leaves.
Dinner: Grilled chicken thighs with sautéed green beans and a side salad with ranch dressing.
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Day 4:
Breakfast: Keto smoothie made with unsweetened almond milk, spinach, avocado, protein powder, and a handful of berries.
Lunch: Egg salad lettuce wraps with hard-boiled eggs, mayo, mustard, celery, and spices wrapped in lettuce leaves.
Dinner: Baked pork chops with roasted Brussels sprouts and a side of cauliflower mash.
Day 5:
Breakfast: Keto-friendly coconut flour pancakes topped with sugar-free maple syrup and a dollop of whipped cream.
Lunch: Keto tuna salad stuffed in half an avocado, served with cucumber slices.
Dinner: Beef stir-fry with broccoli, bell peppers, and mushrooms cooked in a keto-friendly stir-fry sauce.
Day 6:
Breakfast: Keto breakfast burrito with scrambled eggs, cheese, bacon or sausage, and avocado wrapped in a low-carb tortilla.
Lunch: Caprese salad with sliced tomatoes, fresh mozzarella cheese, basil leaves, olive oil, and balsamic vinegar.
Dinner: Baked lemon herb chicken thighs with roasted asparagus and a side salad.
Day 7:
Breakfast: Keto omelette filled with cheese, bacon or sausage, bell peppers, onions, and mushrooms.
Lunch: Keto-friendly Cobb salad with grilled chicken, bacon, hard-boiled eggs, avocado, and blue cheese dressing.
Dinner: Cauliflower crust pizza topped with sugar-free marinara sauce, cheese, pepperoni, and your favorite low-carb vegetables.
Remember to drink plenty of water throughout the day and listen to your body's hunger cues. You can adjust portion sizes and snacks based on your individual needs and preferences. Enjoy your delicious and satisfying keto meals!
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