Ketogenic Diet: Menu of the week to lose weight and transform your body


The ketogenic diet has become one of the world's most popular methods of losing weight and improving health.

Research has also shown that adopting this low carbohydrate, low-fat diet can promote fat loss and even improve certain conditions such as type 2 diabetes.

In this article, I will explain what to eat and avoid during a ketogenic diet in addition to a week long meal plan to help you get started.

Foods to avoid

Avoid carbohydrate-rich foods when on a ketogenic diet.

The following foods should be avoided or try to limit your intake:

- Bread and baked goods: white bread, whole wheat bread, crackers, cookies, doughnuts and rolls.

- Sweet foods: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar.

- Sweet beverages: Sodas, fruit juices, sweet teas and sports drinks.

- Pasta: spaghetti and noodles.

- Cereals and grain products: wheat, rice, oats, breakfast cereals and tortillas.

- Starchy vegetables: potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.

- Beans and Legumes: Black beans, chickpeas, lentils and kidney beans.

- Fruits: Citrus fruits, grapes, bananas and pineapples.

- High carbohydrate sauces: Barbecue sauce, sweet dressings and dipping sauces.

- Some alcoholic beverages : Beer and sweet mixed drinks.

Preferred foods

When on a ketogenic diet, meals and snacks should focus on the following foods:

- Eggs: Organic and grazed whole eggs are the best choice.

- Poultry: Chicken and turkey.

- Fatty fish: Salmon, herring and mackerel.

- Meat: Grass-fed beef, venison, pork, offal and bison.

- Fatty dairy products: yogurt, butter and cream.

- Fatty cheese: cheddar, mozzarella, brie, goat cheese and cream cheese.

- Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flax seeds.

- Nut Butter: Natural peanut, almond and cashew butters.

- Healthy fats: coconut oil, olive oil, avocado oil, coconut butter and sesame oil.

- Avocados: Whole avocados can be added to almost any meal or snack.

- Non-starchy vegetables : Green vegetables, broccoli, tomatoes, mushrooms and peppers.

- Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.

Ketogenic meal plan for one week

This diet completely eliminates the consumption of sugar, which is used as a source of energy and causes the body to use the accumulated fat and enter a ketosis phase.

Here is a 7 day ketogenic diet plan:


- Breakfast: Two eggs fried in butter on pasture, served with sautéed greens.

- Lunch: Olive oil, feta cheese salad, and chicken meat.

- Dinner: Meatballs, vegetables and cheddar cheese.

Tuesday :

- Breakfast: Mushroom omelette, goat cheese, basil, tomatoes.

- Lunch: Tuna salad with celery and tomatoes on a bed of greenery.

- Dinner: Cheddar cheese, vegetables and meatballs.

Wednesday :

- Breakfast : Pepper stuffed with cheese and eggs.

- Lunch: Arugula salad with hard boiled eggs, turkey, avocado and blue cheese.

- Dinner: Grilled salmon with spinach sautéed in coconut oil.

Thursday :

- Breakfast: onions, peppers, spicy omelet and avocado.

- Lunch: steak with cauliflower rice, cheese, herbs, avocado and salsa.

- Dinner: cheese, stuffed chicken and steamed vegetables.

Friday :

-Breakfast: cheese omelet and tomatoes.

- Lunch: Caesar salad with chicken.

- Dinner: Mushrooms, eggs and salad.

Saturday : 

- Breakfast: Cauliflower toast with cheese and avocado.

- Lunch: Ham, cheese and a handful of nuts.

- Dinner: Beef steak, leaf salad and eggs.

Sunday :

- Breakfast: eggs with mushrooms and cheese.

- Lunch: Cobb salad with green vegetables, hard-boiled eggs, avocado, cheese and turkey.

- Dinner: Chicken curry and coconut.

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