7-Day Keto Meal Plan For Busy People | Upgraded Health (2024)

With a wife, 2 kids, one on the way, and running 2 blogs I am BUSY.

We are very busy and you are busy.

I’ve worked with thousands of buys customers and clients over my 12 year career in healthy fat loss.

So I know a thing or two about how to make healthy keto meals fast!

What is a Ketogenic Diet?

The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits).

The ketogenic diet (keto) is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones.

Learn How The 3-Week Ketogenic Diet Will Help You Start Burning Fat In The First 24 Hours

Different Types of Ketogenic Diets

There are several versions of the ketogenic diet, including:

• • Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods, and primarily used by bodybuilders or athletes

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

There are several versions of the ketogenic diet. The standard ketogenic diet (SKD) is the most researched and most recommended.

Ketogenic Diets Can Help You Lose Weight

A ketogenic diet is an effective way to lose weight and lower risk factors for disease.

In fact, research shows that the ketogenic diet is far superior to the recommended low-fat diet.

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food.

One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved.

Another study found that participants on the ketogenic diet lost 3 times more weight than those on the Diabetes UK’s recommended diet.

There are several reasons why a ketogenic diet is superior to a low-fat diet. One is the increased protein intake, which provides numerous benefits.

The increased ketones, lowered blood sugar levels and improved insulin sensitivity may also play a key role.

For more details on the weight loss effects of a ketogenic diet, go to this page: The 3-Week Ketogenic Diet

A ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger.

Why Keto Is Great For Weight Loss

7-Day Keto Diet Menu Sample

The most important thing about going keto is to focus on eating a high-fat, medium-protein, low-carb meal.

Here’s a sample 7-day sample meal plan:

Day 1:

• Breakfast:Low-Carb No Egg Breakfast Bake With Sausage, Peppers, and Mushrooms
• Snack: Handful of cashews
• Lunch: Keto Avocado Chicken Salad
• Snack: Hard-boiled egg
• Dinner:Keto Ground Beef Taco Salad

Day 2:

• Breakfast: Keto Egg-Free Breakfast Hash
• Snack: Handful of almonds
• Lunch: Keto Grilled Shrimp with Avocado Salad
• Snack: 2 slices turkey
• Dinner:Keto Roasted Cod with Garlic Butter and Bok Choy

Day 3:

• Breakfast:Keto Denver Omelet
• Snack: Turkey jerky (look for no added sugar type)
• Lunch:
• Snack: Keto Bacon-Wrapped Mozzarella Sticks
• Dinner:Keto Garlic Ghee Pan-Fried Cod

Day 4:

• Breakfast:Keto Super Quick Scramble
• Snack: 2 Tbsp. Sunbutter and celery sticks
• Lunch:Keto Raw Veggie Deli Meat Wraps
• Snack: hard boiled egg
• Dinner:Keto 5-Minute Sardines Salad

Foods to Avoid

In short, any food that is high in carbs should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: These are highly processed and often high in carbs.
• Some condiments or sauces: These often contain sugar and unhealthy fat.
• Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
• Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
• Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

Ultimately, avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.

Foods to Eat

You should base the majority of your meals around these foods:

• Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
• Fatty fish: Such as salmon, trout, tuna and mackerel.
• Eggs: Look for pastured or omega-3 whole eggs.
• Butter and cream: Look for grass-fed when possible.
• Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
• Avocados: Whole avocados or freshly made guacamole.
• Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
• Condiments: You can use salt, pepper and various healthy herbs and spices.

It is best to base your diet mostly on whole, single ingredient foods.

Day 5:

• Breakfast:Keto Sausage, Spinach, and Avocado Breakfast
• Snack: 2 Tbsp. Almond Butter with celery sticks
• Lunch:Keto Chicken Parmesan
• Snack: Handful of cashews
• Dinner:Keto 15-Minute Tamari Marinated Steak Salad

Day 6:

• Breakfast: Keto Avocado Blueberry Smoothie
• Snack:Keto 5-Minute Prosciutto Avocado Fat Bombs With Avocado Cucumber Ginger Salad
• Lunch:Keto Bangers and Cauliflower Mash
• Snack: 2 Tbsp. Sunbutter with celery
• Dinner:Keto Delicious Ground Beef and Spinach Burgers

Day 7:

• Breakfast:Keto Over-Easy Egg Salad
• Snack: 1 oz. cheddar with a handful of blueberries
• Lunch:Keto Lemon Black Pepper Tuna Salad
• Snack: hard-boiled egg
• Dinner:Keto Spicy Chicken Sauté Tossed With Avocado

Final Thoughts

The keto or ketogenic diet is great for people who are looking to lose weight and improve their health.

This sample 7-day keto diet plan is a great way to see if the diet is right for you.

But, as with any diet, you should always check with your doctor first before starting.

If you’re looking to burn fat, it’s important that you incorporate some form of exercise with the diet.

If this article hit home for you,The 3-Week Ketogenic Dietreally is the best place to start your weight loss journey.

My clients lose an average of 10-21 pounds in 21 days and absolutely love the program! But even better than the weight loss is the feedback we get from our clients about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.

I have over 2,000 clients in our private support group going through the Ketogenic Diet together, and every day they are sharing experiences, results, motivation, and lots of recipes!

If you need to lose 50 pounds or more and ready tomake a HUGE and PERMANENT change in your life, this is the ONLY place you should start. The program was designed in a way that it can be completed in multiple rounds if you have more weight to lose.

The strategies that I teach will help you make the necessary changes in your diet, fitness, and lifestyle and more importantly, help you maintain an enjoyable, sustainable, and flexible way of eating.

See how real people are getting real results in just 3 short weeks!

Leave a comment below if you enjoyed this article on how to lose weight if you weigh 200 lbs or more or if have any questions!

What Do People Who’ve Lost Weight On Keto Know That You Don’t?

Does it feel like no matter what you do, weight loss is ALWAYS a struggle? Yet for others it comes easy. What do THEY know that you don’t?

What are THEY doing that you aren’t?

I’m sorry to say, it’s not the latest exercise craze, dietary supplements, magic pill, or extract that’s helping others lose weight.

It’s a sustainable program that is focused on your unique metabolism, hormones, and lifestyle. A program with YOU in mind.

When I launchedthe 3-Week Ketogenic Diet1 year ago, I never thought over 3,000 people would have downloaded and used this plan. Much less have over 100 people lose over 20 pounds in 21 days.

The results keep coming in and I’m STILL shocked to see some of the transformations, but the messages NEVER get old.

If you’d like to become the next success story, then watchthefree presentationand read the success stories, then share yours in 3ish weeks inside our private support group on Facebook, here’s some of the messages: