Keto Diet Plan 2024 – Shopping List & 7-Day Keto Diet Meals

The ketogenic diet has been around for many years, originating in the 1920s as medical nutrition therapy for people with epilepsy. However, diet culture scooped it up in the early 1970s with Robert Atkins, M.D.’s first published diet book, named The Atkins Diet. Decades later, it is now one of the most popular weight-loss strategies worldwide. This low-carbohydrate (carb), moderate-protein, high-fat diet is said to burn fat and aid in weight loss by putting the body into ketosis.

Some research suggests the keto diet can help promote glycemic control and improve cognitive function in people with Alzheimer’s disease. However, it’s important to note that research lacks the diet’s long-term effects on overall health. Therefore, if you are interested in pursuing the keto lifestyle, you can meet a healthcare professional, such as a registered dietitian or nutritionist. This one will help you explore your specific health needs before following a significantly high-fat, low-carb diet.

Seven-Day Keto Diet Plan

Please remember this is a general keto meal plan that provides approximately 50 grams of carbohydrates daily. It should be adjusted accordingly to meet individual nutrition and health needs. Achieving ketosis is highly individualized and not recommended for everyone.

Day 1: Keto Delight (Approx. 1200 Calories)

Keto Delight Day offers a full day of delicious and satisfying Keto meals to kickstart your low-carb journey. Enjoy a flavorful Western omelet for breakfast, followed by a Keto Cobb salad for lunch, and end the day with a delightful dinner of grilled salmon and lemony asparagus.

Breakfast
Eggs	Two large eggs
Green bell peppers, diced	One quarter cup
Red bell peppers, diced	One quarter cup
Onion, diced	One quarter cup
Ham chunks, diced	One quarter cup
Olive oil for cooking	One tablespoon

Lunch
Turkey breast, diced	Four oz
Hard-boiled eggs, sliced	Two
Avocado, diced	One quarter
Romaine lettuce, chopped	Two cups
Grated Parmesan cheese	One quarter cup
Keto-friendly Caesar dressing	Two tablespoons

Dinner
Salmon fillet	Six oz
Asparagus spears	One cup
Olive oil	One tablespoon
Lemon, juiced and zested	One half

Day 2: Keto Bliss (Approx. 1230 Calories)

Keto Bliss Day 2 continues your Keto journey with a delightful array of low-carb meals. Start your day with a nutritious bowl of overnight oats made with chia seeds and shredded coconut for breakfast. For lunch, savor a Keto-friendly cauliflower crust pizza, and end your day with a mouthwatering dinner of bell peppers stuffed with seasoned ground beef and cheese.

Breakfast
Chia seeds	Two tablespoons
Unsweetened shredded coconut	Two tablespoons
Unsweetened almond milk	One quarter cup
Full-fat Greek yogurt	One quarter cup
Vanilla extract	One quarter teaspoon
Fresh berries (e.g., raspberries, strawberries)	One quarter cup
Stevia or erythritol (optional for sweetness)	One quarter teaspoon

Lunch
Cauliflower crust pizza (store-bought or homemade)	One half
Sugar-free tomato sauce	One quarter cup
Shredded mozzarella cheese	One quarter cup
Sliced bell peppers	One quarter cup
Sliced black olives	One quarter cup
Sliced pepperoni (optional)	One quarter cup
Dried oregano	One quarter teaspoon

Dinner
Bell peppers (color of your choice)	Two large
Ground beef (85% lean)	Eight oz
Diced onions	One quarter cup
Diced tomatoes	One quarter cup
Shredded cheddar cheese	One quarter cup
Garlic powder	One quarter teaspoon
Chili powder	One quarter teaspoon

Day 3: Keto Harmony Day (Approx. 1150 Calories)

Keto Harmony Day 3 offers a harmonious blend of low-carb meals to keep you on track with your Keto diet. Begin your day with a delightful mushroom spinach frittata for breakfast, followed by a satisfying lunch of tuna salad in lettuce wraps. End your day with a mouthwatering dinner of beef tenderloin and grilled bell peppers.

Breakfast
Eggs	Two large eggs
Sliced mushrooms	One quarter cup
Fresh spinach leaves	One quarter cup
Diced onions	One quarter cup
Shredded cheddar cheese	One quarter cup
Olive oil	One half tablespoon

Lunch
Canned tuna in water, drained	Five oz
Mayonnaise	Two tablespoons
Diced celery	One tablespoon
Diced red onion	One tablespoon
Diced pickles	One tablespoon
Large lettuce leaves (e.g., iceberg or Romaine)	Four leaves

Dinner
Beef tenderloin	Four oz
Sliced bell peppers (color of your choice)	One cup
Olive oil	One tablespoon

Day 4: Keto Feast Day (Approx. 1130 Calories)

Kickstart your day with sunny side up eggs served over sautéed peppers or greens, providing a hearty and nutritious breakfast. At lunchtime, enjoy the delicious and satisfying chicken taco avocados. Finally, for dinner, indulge in the savory goodness of Philly cheesesteak lettuce wraps.

Breakfast
Eggs	Two large eggs
Sliced bell peppers or sautéed greens (spinach or kale)	One half cup
Olive oil	One half tablespoon

Lunch
Avocado, halved and pitted	One medium
Cooked and shredded chicken breast	Four oz
Diced tomatoes	One quarter cup
Diced red onion	One quarter cup
Shredded cheddar cheese	One quarter cup
Sour cream	One tablespoon
Chopped fresh cilantro	One tablespoon
Chili powder	One half teaspoon

Dinner
Large lettuce leaves (such as iceberg or butter lettuce	Four leaves
Thinly sliced beef sirloin or ribeye steak	Eight oz
Sliced bell peppers (green or red)	One half cup
Sliced onions	One quarter cup
Provolone cheese, cut into strips	Two slices
Olive oil	One tablespoon

Day 5: Keto Culinary Delights Day (Approx. 1250 Calories)

Start your morning with a loaded breakfast taco bowl featuring scrambled eggs, tomatoes, avocado, and zesty pico de gallo—a satisfying and protein-packed way to kickstart your day. For lunch, enjoy cheeseburger tomatoes, a unique twist on a classic favorite, providing a burst of flavor in every bite. End your day with tender pork chops and grilled vegetables, delivering a perfect balance of protein and fiber.

Breakfast
Eggs, scrambled	Two large eggs
Diced tomatoes	One half
Avocado, diced	One half medium
Pico de gallo (salsa)	Two tablespoon

Lunch
Tomatoes	Two medium sizes
Ground beef (80% lean)	Four oz
Shredded cheddar cheese	One quarter cup

Dinner
2 pork chops	Four oz each
Mixed grilled vegetables (zucchini, bell peppers, asparagus, etc.)	Two cups
Olive oil (for grilling)	Two tablespoons

Day 6: Keto Blissful Feast (Approx. 1180 Calories)

Kickstart your morning with mushroom, spinach, and goat cheese baked eggs. Relish a Mediterranean grilled chicken salad for lunch, and conclude your day with creamy chicken alfredo served with zucchini noodles.

Breakfast
Eggs	Two large eggs
Sliced mushrooms	One quarter cup
Chopped spinach	One quarter cup
Goat cheese	One oz

Lunch
Grilled chicken breast	Four oz
Mixed greens (lettuce, spinach, arugula)	Two cups
Cherry tomatoes, halved	One quarter cup
Cucumber slices	One quarter cup
Red onion, thinly sliced	One quarter cup
Kalamata olives	One quarter cup
Feta cheese	Two tbsp
Extra virgin olive oil	One tbsp
Balsamic vinegar	One tbsp

Dinner
2 Grilled chicken breast	Four oz each
Zucchinis, spiralized into noodles	Two medium
Heavy cream	One quarter cup
Unsalted butter	Two tbsp
Grated Parmesan cheese	Two tbsp
Garlic, minced	One clove

Day 7: Keto Gastronomic Journey Day (Approx. 1100 Calories)

Start your morning with keto blueberry muffins, a delightful low-carb dessert. For lunch, savor the freshness of BLT cheese wraps, combining the classic flavors of BLT with cheese for a satisfying meal. To end the day, enjoy salmon served on a bed of lettuce, striking the perfect balance between healthy protein and fats.

Breakfast
Eggs	Four
Almond flour	One cup
Unsweetened almond milk	One quarter cup
Butter (melted)	One quarter cup
Erythritol or Stevia (sweetener)	One third cup
Baking powder	One teaspoon
Vanilla extract	One teaspoon
Blueberries (fresh or frozen)	One half cup

Lunch
Large Romaine lettuce leaves	Four
Slices of cooked bacon	Eight slices
Tomato, sliced	One medium
Cheddar cheese	Four slices
Mayonnaise	Four tablespoons

Dinner
Salmon fillet	Six oz
A generous bed of mixed lettuce	Two cups
Olive oil	One tablespoon
Avocado, sliced	One quarter
Cucumber, sliced	One quarter
Red onion, thinly sliced	One quarter
Lemon juice	One tablespoon

How Does Keto Diet Work For Weight Loss?

Unsure how to differentiate net carbs from total carbs? Net carbs take into account your fiber intake by subtracting the grams of fiber from the grams of total carbohydrate. Keto diets do not consider fiber as part of the carbohydrate energy source since your body doesn’t digest it the same and it doesn’t trigger an insulin response.

However, keto eating is more than just consuming fewer carbs. Your body’s energy source actually changes, but in order to supply that energy, most of your calories have to come from foods high in fat while on the keto diet.

The remarkably decreased intake of net carbs forces the body into the metabolic state of ketosis, which is the process by which your body relies on fat for its energy source instead of glucose.

During ketosis, your body uses ketones as an alternate fuel source. These ketones are molecules produced in the liver from fats when your glucose supply runs low.

Your fat intake should replace the majority of the energy you cut when you decrease your carb intake. In fact, it should account for approximately 60-80% of your daily calorie intake.

Furthermore, protein intake should deliver approximately 10-20% of your daily energy needs. Sufficient protein intake is essential to maintain muscle mass. However, too much protein in a keto diet can also hinder your weight loss as any unused energy is stored as body fat.

Of course, it’s critical to remember that these percentage ranges are very generalized and do not speak to anyone’s individual specific needs to reach ketosis.

Designing A Keto Diet Meal Plan

Designing your ketogenic meal plan can feel very overwhelming if you are just beginning your keto journey. If you have the stamp of approval from your doctor, consider meeting with a registered dietitian nutritionist to adjust your macronutrients and safely meet your individual nutrition needs.

To keep the keto diet simple, focus on reducing your net carb intake and supplementing those cut calories by increasing your fat intake. There are many delicious keto recipes that have been tested and loved over the years, but you can easily put your own spin on those popular keto recipes to make them fit your taste preferences.

Keto Diet Plan Food List

If you intend to start a keto diet, you may feel overwhelmed at the thought of arranging your keto meals and snacks with all the new dietary restrictions. Keto-friendly snacks and meals should revolve around low-carb foods such as:

• Eggs: hard-boiled eggs
• Poultry: chicken, turkey 
• Fatty fish: salmon, mackerel, herring 
• Meat: beef, pork, organ meats
• Full-fat dairy: unsweetened yogurts, butter
• Nuts, seeds, nut butter: almonds, peanuts, macadamia nuts, walnuts
• Oils rich in healthy fats: canola oil, coconut oil, olive oil
• Avocados, avocado oil
• Full-fat cheeses: cream cheese, brie, cheddar, mozzarella
• Non-starchy vegetables: tomatoes, peppers, greens
• Sugar-free beverages: water, unsweetened tea, black coffee 

Foods To Limit On A Keto Diet Plan

• Sugary foods: ice cream, candy, maple syrup, honey
• Bread and other baked goods: cookies, cakes, white bread, whole wheat bread
• Sweetened beverages: sweet tea, regular sodas
• Starchy vegetables: corn, potatoes, peas
• Fruit: bananas, grapes, citrus, apples
• Grains, and grain products: rice, cereals, tortillas
• Pasta: white pasta, whole wheat pasta
• Beans and legumes: kidney beans, navy beans, black beans, lentils
• Some alcohols: beer, sugary mixed drinks
• Artificial sweeteners may kick you out of ketosis^[2] due to their effect on insulin levels if consumed in excess

It is also highly recommended that you avoid processed foods and trans fats as much as possible when eating keto. Also, be aware of the notable amounts of saturated fat that come with eating animal products. High-fat animal products tend to be high in saturated fats, which work against heart health.

Ideas For Keto Snacks Between Meals

• Hard-boiled eggs
• Beef jerky
• Macadamia nuts
• Guacamole with fresh vegetables
• Vegetables and cream cheese dip
• Avocado topped with chicken salad
• Celery and tuna
• Bacon-wrapped avocado

Keto-Friendly Beverage Choices

• Water
• Unsweetened coffee with heavy cream
• Unsweetened teas
• Sparkling water
• Diet sodas (controversial; effect on insulin may kick you out of ketosis)
• Keto smoothies

Comprehensive Keto Shopping List

Deciding what to eat on a keto diet or trying to plan your ketogenic meals can be tricky with so much misinformation out there. While it would be impossible to include all the food options that fit within the keto diet restrictions, below are several low-carb examples that can be enjoyed on their own or included in popular keto diet recipes. In addition, many branded ketogenic diets also have products that are made specifically for those following the low-carb lifestyle.

Fruits

Aim to eat fruit with a lower glycemic index, such as:

• Blueberries
• Raspberries
• Blackberries

Low-Carb Vegetables

• Asparagus
• Broccoli
• Brussel sprouts
• Cauliflower
• Spinach 
• Kale

Dairy

• Heavy cream
• Butter 
• Plain Greek yogurt

Meat And Poultry

• Chicken
• Turkey 
• Beef
• Pork

Fish

• Salmon
• Canned tuna
• Herring
• Mackerel
• Sardines

Cheese

• Brie
• Cheddar
• Goat cheese
• Cream cheese
• Parmesan

Condiments

• Pepper
• Garlic
• Vinegar
• Mustard
• Olives
• Herbs
• Spices
• Salsa

Planning your meals ahead of time, whether you’re following a ketogenic meal plan or not, can be very helpful when choosing foods that fit within your nutritional needs. Plus, it helps keep your budget and food waste in check.

Risks Of Keto Diet Plan For Beginners

While studies^[3] have shown a positive correlation between a low-carb diet and blood sugar control for people with type 2 diabetes, it’s important to remember that long-term research is lacking in terms of its impact on other aspects of health.

The keto diet was not designed initially as a way to lose weight. However, what was once a treatment for epileptic seizures has turned into a highly commercial weight loss diet. Unfortunately, just because something is marketable does not always mean it has your best interest in mind.

The percent ranges for macronutrient consumption while following a keto diet plan are very general and do not consider any underlying medical conditions. The ketogenic diet is even contraindicated with certain health conditions such as renal disease.

If a company stands to make money from your weight loss, it is essential to do your research. Look beyond promises for rapid weight loss and consider the long-term effects that the diet can have on your physical and mental health. Low-carb diets that are high in fat present some concerns. Potential risks of the ketogenic diet include:

• The keto flu: symptoms that not only occur soon after reducing intake of your net carbs. Besides, it also includes headaches, foggy brain, insomnia, fatigue, irritability, and constipation. 
• Stress on your kidneys: Your blood and urine become more acidic with the increased intake of animal products, and this can lead to the formation of kidney stones^[4]. 
• Nutrient deficiencies: studies^[5] have shown the average keto meal is low in vitamins such as B vitamins, vitamin D, calcium, and phosphorus, among many others.
• Changes to your gut bacteria: A recent review^[6] of a very low-carb diet showed changes to healthy gut bacteria. The reduced net carbs and high-fat content of a typical keto diet affect the way your gut bacteria are fed.
• Hypoglycemic events: research^[7] has found that while reduced intake of net carbs can help regulate your hemoglobin A1c, it can also increase the risk of dangerously low blood sugar readings.
• Damage to bone health: One study^[8] discovered increased markers for bone breakdown in athletes following a keto meal plan. Bone health was only restored when the participants increased their daily intake of net carbs.
• Muscle cramps: When adapting to the keto diet, you may urinate more due to varying insulin levels and increased sodium excretion. As a result, you may experience dehydration and low electrolyte levels.
• Reduced muscle mass: The ketogenic diet mimics persistent starvation, which one study^[9] correlated to muscle atrophy. 
• Increased chance for chronic disease and mortality: One long-term study^[10] showed higher all-cause mortality in men and women who consumed a low-carb diet high in animal products.
• Increased mental anguish over your body image: The ketogenic diet leaves very little wiggle room in its restrictions, often evoking feelings of failure if you eat foods outside of the diet. Furthermore, a very low-carb diet is not realistic long-term and can often result in more weight gained than lost after the diet restrictions are lifted.

The diet culture hype behind the ketogenic diet prioritizes losing weight at all costs. Frequently you see supporters of the diet recommending fewer net carbs than your body needs in a day to simply survive. In order to safely implement keto diet restrictions, it is highly recommended to do so under medical supervision.

The Bottom Line

The keto diet has gained recent popularity as a weight-loss method, promising fat loss by sending your body into ketosis. All kinds of keto meal plans, keto-friendly snacks, and other products saturate the diet market. However, if you’re planning to start a keto diet, this abundance of information can feel overwhelming.

The idea behind the high-fat, very low-carb diet is to send the body into ketosis, so your body will burn fat as its primary energy source. Therefore, when designing your keto diet plan, it’s essential to include healthy fats such as canola oil, olive oil, fatty fish, and full-fat dairy products. The keto diet also expects you to limit high-carb foods such as bread, baked goods, pasta, sugary foods, sweetened beverages, high-carbohydrate fruits, and starchy vegetables.

If you are considering a low-carb keto diet to lose weight, it’s essential to consider its effects on all aspects of your long-term health. The ketogenic diet was not designed as a method to manage your weight. As such, research is lacking on its long-term impact when used for losing weight.

“Eating keto” may not necessarily result in the healthy weight loss you’re hoping for, and it also poses potential risks. For these reasons, it’s important to discuss any severe dietary restrictions with your doctor or registered dietitian nutritionist before making changes.

Frequently Asked Questions

---