Keto Daily Meal Plan: Our keto diet meal plan for the first seven days. Breakfast and dinner ideas to get started with the ketogenic diet.
Keto Daily Meal Plan For Lunch And Dinner
7-Day Keto Daily Meal Plan For Lunch & Dinner In Summary:
Here’s what our keto daily meal plan for lunch and dinner looks like for the first seven days:
Daily Keto Meal Plan
Monday
- Breakfast: Greek yogurt + keto granola + 5 raspberries + 1 tsp flax oil.
- Lunch: Broccoli + chicken + pesto
- Dinner: Egg white bread + 2 fried eggs, + 1/2 avocado, 5 cocktail tomatoes + bacon
Tuesday
- Breakfast: omelet of 2-3 eggs + cheese + 1/2 tomato
- Lunch: Keto pizza
- Dinner: 200 g feta gratinated + 5 cocktail tomatoes, two garlic cloves, some olive oil
Wednesday
- Breakfast: 2 slices of homemade protein bread + cream cheese or Gouda + tomato + cucumber
- Lunch: Salmon + green beans + fresh pesto
- Dinner: Big salad bowl + feta + pumpkin
Thursday
- Breakfast: Bulletproof coffee or coffee + cream + 2 -3 bars of keto chocolate
- Lunch: Cauliflower skillet
- Dinner: 5 sausages, cheese, avocado, cocktail tomatoes
Friday
- Breakfast: Greek yogurt + keto granola + 5 raspberries + 1 tsp. flax oil
- Lunch: Farmer’s salad + chicken gyros + feta.
- Dinner: Egg white bread + 2 fried eggs + cheese + ham.
Saturday
- Breakfast: omelet from 2-3 eggs + feta + 1/2 tomato
- Lunch: Spinach au gratin
- Dinner: Egg white bread plate + cheese + olives + cucumber + tomato + antipasti
Sunday
- Breakfast: 2 slices of homemade protein bread + cream cheese + tomato + cucumber
- Lunch: Mexican salad wraps
- Dinner: Egg white bread + 2 soft-boiled eggs + salami sticks, Gouda, avo
See Also: Good Fats For Keto Diet
7 Simple Low Carb Keto Daily Meal Plan Recipes for Lunch or Dinner
For lunch or dinner the first week, we have planned the following dishes:
- Broccoli + Chicken + Pesto
- Simple low carb pizza + vegetables
- Salmon + green beans + fresh pesto (maybe + konjac rice)
- Simple cauliflower pan
- Farmer salad + chicken gyros + feta
- Spinaci al Forno ( gratinated spinach leaves)
- Mexican lettuce wraps with minced meat filling
See Also: Is Eating to Lose Weight a Myth?
1. Broccoli With Chicken And Fresh Pesto Keto Recipe
Ingredients for two people:
- Approx. 500 gr chicken breast
- approx. 800 gr broccoli
- 30 gr pine nuts (alternatively, you can use one handful of cashews, they are cheaper!)
- One bunch basil
- One clove of garlic
- 30 g parmesan
- Two tablespoons olive oil + neutral oil
- salt
Preparation:
First, prepare the pesto. Then fry the chicken breast fillet in clarified butter, boil the broccoli in water, and serve everything together.
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2. Keto Pizza Recipe
Enough for a tiny pizza tray like four pizza pieces or about two people.
The ingredients for the low carb keto pizza dough:
- 200 g grated mozzarella (from a bag)
- Two tablespoons cream cheese
- One egg
- 100 g ground almonds
- 1 tsp garlic granules
- 1/4 tsp salt
Ingredients for the low carb keto pizza topping:
- Two tablespoons tomato paste
- 200 g grated Gouda
- One clove of garlic + 1 tbsp olive oil
- salami, mushrooms, olives, pepperoni, etc. of your choice
- plenty of oregano
The preparation of the keto or low carb pizza:
- First, put the grated mozzarella and cream cheese in a microwave-safe container and heat the mixture for about 60 – 90 seconds at full power. If you don’t have a microwave, you can also heat the mixture briefly in a pot at medium temperature.
- Preheat the oven to approx. 200 degrees Celsius, add the egg, the ground almonds, the garlic granules, and the salt to the mozzarella-cream cheese mixture and knead the mixture first with a fork and then roughly with your hands.
- Then place two layers of baking paper on top of each other on a baking tray, place the pizza dough in the middle and cover it with a large piece of cling film so that it doesn’t stick to the rolling pin when you roll it out.
- Now carefully flatten the dough with your hands and then roll it out evenly. You can place the cling film where you need it.
- Now place your low-carb pizza dough in the oven at 200 degrees Celsius until it looks light brown. This takes about 5 – 7 minutes, depending on the stove.
- In the next step, turn the dough over and carefully remove the baking paper from the base. The 2nd layer of baking paper, which is under your dough, makes this especially easy.
- If the dough sticks to the paper, just put it back in the oven for a few minutes. If you still can’t remove it, you can exceptionally do without turning it.
- Now mix 2-3 tablespoons of tomato paste (the less you use, the fewer carbohydrates your pizza has) with some water until you get a thick tomato sauce. Spread this on the pizza. Now add the grated cheese and ingredients of your choice like salami, ham, broccoli, olives, peppers, etc. Put the keto pizza back into the oven for about 10 minutes.
- If you like garlic, you can mix a clove of garlic with 1-2 tablespoons of olive oil and spread it on the pizza. Now only the oregano is missing – and the Keto Pizza is ready!
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3. Salmon With Green Beans And Fresh Pesto Keto Recipe
Ingredients:
- approx. 250 g salmon per person
- approx. 250 – 300 g frozen green beans
- fresh pesto
Preparation:
- Fry the fresh salmon, skin side up, in olive oil over medium heat until the underside is lightly browned around the edges. Then turn salmons over and let it cook a bit more. Meanwhile, place the frozen green beans in a pot of boiling water for about 5 minutes.
- If you want to apply frozen salmon, you can defrost it in the fridge beforehand or cook it directly from the freezer for 20 minutes at 180 degrees in the oven.
- If you like to eat rice with salmon, you can also try konjac rice + salmon cream sauce instead of the pesto. First, rinse the konjac rice thoroughly until the fishy smell disappears. Cut the salmon into cubes and fry it in a little clarified butter over medium heat almost it’s cooked. Add garlic and fry it briefly. Then add the cream and the broth granules and stir in the keto rice.
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4. Cauliflower Pan Keto Recipe
Ingredients for 2-3 servings:
- One small cauliflower, approx. 500 g
- One clove of garlic
- One red onion
- One package of cooked ham (200 g)
- Two tablespoons tomato paste
- Two tablespoons cream cheese
- 100 ml water
- 1 tsp vegetable broth
- 100 g Gouda or Parmesan cheese
- oregano, salt, and pepper
Preparation:
- Cut the cauliflower into tiny florets and cook them for about 8-10 minutes. In the meantime, dice the onion and fry it in a little clarified butter. Then add the garlic, diced cooked ham, tomato paste, cream cheese, water, and broth. Season the mixture with salt, oregano, and pepper, and add the Gouda over your dish.
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5. Farmer’s Salad With Chicken Gyros And Feta Keto Recipe
Ingredients:
- 500 gr. Chicken breast
- Olive oil
- Spices for the gyros marinade: 2 tbsp paprika powder, 1 tbsp oregano, 1 tsp rosemary, 1 tsp thyme, 1/2 tsp chili powder.
Ingredients for the salad:
- One cucumber
- One yellow bell pepper
- 200 g feta
- Three tomatoes
- One red onion
- olive oil
- vinegar
- oregano
- salt + pepper
Preparation:
Mix the chicken with the marinade and fry until crispy. In the meantime: dice the cucumber, peppers, tomatoes, and feta, cut the onion into fine rings, and mix with oil and a little vinegar, oregano, salt, and bell pepper.
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6. Spinaci Al Forno Keto Recipe
Ingredients for two people:
- 750 g spinach leaves (e.g., frozen)
- Two cloves of garlic
- 2-3 tablespoons olive oil
- 100 ml cream
- at least 100 g Gouda (grated)
Preparation:
- First, thaw the spinach leaves described on the package and then put them in a colander to drain the excess water. Necessary: Do not squeeze the spinach; otherwise, it will be too dry. If you use fresh spinach, you can skip this step.
- Now press the garlic and fry it briefly (really briefly – otherwise it will burn) in olive oil over medium heat.
- Place the spinach in a baking dish and mix it with the olive oil-garlic mixture, cream, salt & pepper.
- Now all that’s missing is the grated cheese: sprinkle it over the spinach and put the baking dish in the oven at 180 – 190 degrees until the cheese is completely melted. This will take about 15 – 20 minutes, depending on the stove.
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7. Mexican Lettuce Wraps With Minced Meat Filling Keto Recipe
Ingredients for two people:
- 1/ 2 tsp. chili powder
- One iceberg lettuce
- 1 tsp. paprika powder
- 500 gr. ground beef
- 1 tsp Xucker Light
- 1/2 tsp salt
- 1 tsp. cumin powder
- 1 tsp. coriander powder
Ingredients for the top of the wraps:
- 250 g grated Gouda
- 200 g sour cream
- One tomato
- Ketchup Light
- Jalapenos
Preparation:
Carefully remove the leaves from the iceberg lettuce and wash them briefly. Now fry the ground beef until it is nice and crispy, then add the spices and mix everything well. Now you can top the lettuce leaves with sour cream, the meat mixture, light ketchup, jalapenos, and cheese.
See Also: Ketogenic Diet
Last Updated on 12/03/2022 by Buzz This Viral
