Keto diet: A 7 day meal plan to kick off your keto diet

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A 7-day keto diet eating plan to get you started

Exactly what to eat for breakfast, lunch and dinner.

Image: iStock Source:BodyAndSoul

The Keto Diet is a low carb, higher fat diet. In short: it transitions your body to burning stored body fat instead of relying on carbohydrates as its preferred source of energy.

To make this transition, you need to dramatically decrease your carb intake to below 50g per day – with some people going as low as 20-30g of carbs per day. This allows your body to draw from stored fat for energy, resulting in a metabolic state known as ketosis.

Best foods for the Keto diet 1:05

Keto is a low carb and high fat diet. It helps your body burn stored fat rather than using carbohydrates as it’s preferred energy source.

  • November 15th 2018
  • 7 months ago

The common misconception about the keto diet is that it contains no fibre, and instead the dieter is left eating mountains of bacon rashers, bulletproof coffees, butter and steak. In reality, a well-formulated keto diet will consist of an array of wholefoods including leafy greens, healthy fats from nuts, seeds and coconut, and a small amount of fruit. When keto is done properly, quality fibre is provided in abundance.

What are the cons?

The transition process can be hard, especially when moving away from a diet that is normally carbohydrate heavy. This can sometimes bring on flu-like symptoms for a couple of days – ‘keto flu’ is a thing! Symptoms of the ‘keto flu’ include brain fog and fatigue, moodiness, migraines, and muscle cramping or tightness, which usually occur as a result of electrolyte changes or dehydration.

The good news is there are things you can do to help alleviate those symptoms. Firstly, you should see your doctor before going on the diet to get the thumbs up. Then, if you’re experiencing such symptoms and they’re not the result of something else (like the actual flu), start by drinking plenty of fluid, while avoiding activities that can dehydrate you such as an intense workout. Dr Evelyn Lewin also suggest increasing your salt intake by adding half a teaspoon to two teaspoons of salt into your food. if you’re able to persist through these symptoms, you’ll quickly transition through this stage and come out the other side bursting with energy.

Below is an example of a 7-day keto meal plan.

Image: Supplied. Thr1ve. Source:BodyAndSoul

Day 1

Breakfast: Poached eggs, sautéed greens cooked in coconut oil

Lunch: Grilled chicken served with a seasonal salad

Dinner: Baked salmon with a nut crust served with baked cauliflower

Day 2

Breakfast: Smoked salmon served with leafy greens and smashed avocado

Lunch: Low carb Thai beef salad served with tamari dressing

Dinner: Butter chicken with cauliflower rice

Image: Omelette. Source:BodyAndSoul

Day 3

Breakfast: Omelette served with mushrooms and spinach cooked in coconut oil

Lunch: Line caught tuna served with heirloom tomato salad, drizzled with olive oil

Dinner: Crispy skinned salmon served with zucchini noodle pesto

Day 4

Breakfast: Mountain Coffee – long black, grass-fed butter & MCT oil

Lunch: Naked burger with raw kale slaw

Dinner: Slow cooked pulled beef with rainbow slaw and baked Brussels sprouts

Day 5

Breakfast: Zucchini & bacon fritters cooked with butter or ghee

Lunch: Mexican chicken lettuce wrap with avocado

Dinner: Middle Eastern chicken rissoles with seasonal greens

Day 6

Breakfast: Buttered mushrooms, sautéed greens and crispy bacon

Lunch: Roast chicken breast served with avocado and seasonal greens

Dinner: Grass fed sirloin steak with steamed greens

Day 7

Breakfast: Veggie medley – capsicum, zucchini, tomato, seasonal herbs sautéed in coconut oil served with eggs

Lunch: Zucchini noodle and salmon salad served with avocado dressing

Dinner: Lamb kofta with seasonal greens

Image: iStock Source:BodyAndSoul

Snacks

  • THR1VE Protein Shake
  • Bone broth
  • Boiled eggs
  • Handful of nuts (macadamias, almonds, walnuts)
  • Small can of tuna

Shannon Young is a nutritionist at THR1VE, who also holds a certificate 4 in fitness. All recipes can be found online in the THR1VE cookbook or on their site.

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