The ketogenic diet is perfect for losing weight, increasing energy, improving health, and even improving brain function. Whether you have 10 pounds or 100 pounds to lose, the keto diet will get you to your goal!
Starting a new diet can be a bit overwhelming at first. This keto meal plan and shopping list will help you get started. It’s designed to be simple and easy to follow so that you can get results fast!
So What is the Keto Diet?
The ketogenic diet (keto diet for short) is a very low carb, high fat, moderate protein diet. The goal of this diet is to get into a state of ketosis. When you are in ketosis, the body is efficiently burning fat for its energy needs. The benefit of this is that the body will dip into its fat stores and burn those for fuel too! This leads to efficient fat loss, energy gain, and other health benefits.
Your macronutrient requirements for the keto diet are typically 5-10% carbs, 15-30% protein, and 60-75% fat. The goal is to keep total carbs per day under 25g, eat a moderate amount of protein, and fill the rest of your nutrient requirements with healthy fat.
Want to Learn More About the Keto Diet?
Here’s some more helpful articles to read for more in-depth information about the keto diet:
Want to Kick Your Results Up a Notch?
If you’re looking to get a super-fast jumpstart on your keto goals and lose fat as fast as possible, you can take exogenous ketones with this keto meal plan. This will push your body into ketosis on the first day and keep you there, which will help you lose fat and inches faster!
If you’d like to learn more about the power of ketones, watch this short video and read more here!
Get Your FREE 7 Day Keto Meal Plan
In this free download, you will receive a 7 day keto meal plan that includes breakfast, lunch dinner, and snacks plus a grocery list of all the items you’ll need to make the meals. There’s also a handy guide to help you create your own keto meals once you finish the keto meal plan! For your convenience, I’ve added a printer friendly version for you.
The included grocery list only includes foods used for the free 7 day keto meal plan below. You can find an extensive list of keto friendly foods here. And here’s a list of keto food swaps to try if you need ideas to replace your favorite high-carb foods!
If you’re not a fan of a food or meal suggested on the meal plan, feel free to swap it out for another idea on the list! You can also create your own simple meal by following the Make Your Own Meal chart below.
What to Do When the Keto Meal Plan is Over
After completing the 7 day keto meal plan, you should be feeling pretty good about the diet. At this point, you should have a good understanding of what a keto meal looks like and what foods to avoid. You’re probably also beginning to see and feel results!
You can repeat the meal plan provided over and over again or pick your favorites from the plan and add them to your meal rotation.
If you’re ready to dive in and begin creating your own meals, try starting simple with the chart below. Just pick an item from each category and you’ve got yourself a super easy keto meal!
This chart is also super handy on busy nights when you don’t have a lot of time (or energy) to cook elaborate meals or if you have limited food available in the fridge!
If you need more inspiration for meal ideas, head on over to the recipes page!
What About Snacks?
If you want more variety in your snacks, take a look at this huge list of pre-packaged keto snacks. Need even more ideas? Try something from this list of fast and easy-to-make keto snacks!
Once you become fat adapted and are in ketosis, you may notice that you’re not hungry as often and you no longer feel like you need a snack.
Conclusion
Many people just starting out on the keto diet lose weight quickly. It’s not uncommon to see people lose 15-20 pounds in the first week. Others may not notice a drastic change on the scale but will see a change in measurements. My husband lost 17 pounds the first week, while I lost 4 pounds and 5 inches around my waist.
My advice is to weigh, measure and take photos of yourself the morning that you start this meal plan, then don’t check again until you finish the week’s plan. When you wake up on day 8, weigh, measure, and take photos for comparison.
If you’re in a rush to drop a dress size or two, the 10 Day Drink Ketones Challenge would be perfect for you. Many people lose around 10 pounds and several inches in that short 10 days! Click here to learn more!
Keep in mind that everyone loses at different paces, so try not to compare your weight loss with others. The weight also comes off more slowly as you get closer to goal weight. If you only have 10-15 pounds to lose, give it time, because it will likely be a slow process! As long as you stick to the diet, the weight will come off!