Meal Plans

7-day low-carb diet meal plan

Meal plan

SIMPLY FOLLOW

THIS

PLAN AND YOU WILL SUCCEED

Meal Plans

Sunday

Our amazing recipes can make your keto lifestyle simple and delicious. We are adding several new recipes every week.

Personalized Keto Meal Plan Builder

Whether you’re looking for strict keto, moderate or liberal low-carb recipes, here you have over 700 delicious low-carb recipes to choose from. We believe good ideas can come from anyone, anywhere, at any time.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

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Meal Plans

Monday

Our amazing recipes can make your keto lifestyle simple and delicious. We are adding several new recipes every week.

Whether you’re looking for strict keto, moderate or liberal low-carb recipes, here you have over 700 delicious low-carb recipes to choose from. We believe good ideas can come from anyone, anywhere, at any time.

Learn How To Easily Cook Delicious Keto Diet Meals In A Matter Of Minutes!

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

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Meal Plans

Tuesday

Our amazing recipes can make your keto lifestyle simple and delicious. We are adding several new recipes every week.

Whether you’re looking for strict keto, moderate or liberal low-carb recipes, here you have over 700 delicious low-carb recipes to choose from. We believe good ideas can come from anyone, anywhere, at any time.

New! Full Keto Plan, Recipes, Training + A Bonus Course!

  10 + 30 Min | Easy | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

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Meal Plans

Wednesday

Our amazing recipes can make your keto lifestyle simple and delicious. We are adding several new recipes every week.

Whether you’re looking for strict keto, moderate or liberal low-carb recipes, here you have over 700 delicious low-carb recipes to choose from. We believe good ideas can come from anyone, anywhere, at any time.

New! Full Keto Plan, Recipes, Training + A Bonus Course!

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

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Meal Plans

Thursday

Our amazing recipes can make your keto lifestyle simple and delicious. We are adding several new recipes every week.

Whether you’re looking for strict keto, moderate or liberal low-carb recipes, here you have over 700 delicious low-carb recipes to choose from. We believe good ideas can come from anyone, anywhere, at any time.

Personalized Keto Meal Plan Builder

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

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Meal Plans

Friday

Our amazing recipes can make your keto lifestyle simple and delicious. We are adding several new recipes every week.

Whether you’re looking for strict keto, moderate or liberal low-carb recipes, here you have over 700 delicious low-carb recipes to choose from. We believe good ideas can come from anyone, anywhere, at any time.

Personalized Keto Meal Plan Builder

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

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Meal Plans

Saturday

Our amazing recipes can make your keto lifestyle simple and delicious. We are adding several new recipes every week.

Whether you’re looking for strict keto, moderate or liberal low-carb recipes, here you have over 700 delicious low-carb recipes to choose from. We believe good ideas can come from anyone, anywhere, at any time.

Personalized Keto Meal Plan Builder

  10 + 30 Min | Easy | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 20 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  10 + 30 Min | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

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Experts in the Keto Diet Field

A low-carb diet is low in carbohydrates, primarily found in sugary foods, pasta and bread. Instead, you eat real foods including protein, natural fats and vegetables.

Why is it that conventional diets don't work?

Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make up the majority of our diet and have significant implications for our health including hormone balance.

How is weight loss achieved on ketogenic diets?

This is probably the most commonly asked question, as many people are concerned about the real effects of ketosis. Does ketosis work? There are three main effects of low-carb diets which I have covered.

What is insulin and what does it do?

Insulin is one of the most important hormones. It is secreted by the pancreas and is what ketogenic diets mostly focus on, as it affects body fat and metabolism of carbohydrates. It is effectively a storage hormone, responsible for moving nutrients out of the blood stream and into target tissues. Its other job is to regulate your blood sugar level.

Do I need to count calories? Do calories matter?

It’s a common misconception that you can eat an unlimited amount of calories and still lose weight. Although this doesn’t happen often, you can put on weight even on a low-carb diet. Low-carb ketogenic diets have natural appetite suppressing effects This is why you’ll eat less and won’t need to count calories which is one of the main effects of the ketogenic diet.

How do I track my macros / my carb intake?

Together with my partner, we have developed an app specifically for this purpose. The KetoDiet app will help you track macronutrients, electrolytes so you can achieve your goals – whether it’s losing weight or simply eating real food! For more about our app, read this post: KetoDiet App FAQ

How long does it take to get into ketosis?

It usually takes 2-3 days to enter ketosis if you keep within your optimal net carbs limit. You can speed this process up by exercising to accelerate the depletion of glycogen in your body. If you are quite sedentary, it may take up to a week based on experience. Once you stick to the plan, it’s actually easy to get into ketosis, as you will find out using ketone detection strips or blood ketone meter.

What is keto-adaptation?

Keto adaptation occurs when the body shifts away from glucose and towards fat metabolism. The adaptations to ketosis are complex and involve most systems of the body. The major adaptations occur in the body’s tissues, especially the brain, liver, kidney and muscles (Lyle McDonald, The Ketogenic Diet, chapter 5, 1998).

How often and how much should I eat?

Try to eat slowly and avoid any other activity while eating. You will gradually regain the ability to recognise when you’ve had enough. There is no reason to clear the plate completely if you feel full. It’s your health and there is nothing wrong about that.

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