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Ketogenic Diet Plan
A low-carb, high-fat diet that puts your body into ketosis, burning fat for fuel instead of carbohydrates. Effective for rapid fat loss and improved mental clarity.
Duration
6 Weeks
Calories
2000–2200 kcal/day
Macros Distribution
Protein — 25%
Carbs — 5%
Fat — 70%
Monday
4 MealsBreakfast
3 items
- Scrambled eggs with avocado
- Bacon
- Black coffee
Lunch
3 items
- Grilled salmon
- Asparagus with butter
- Side salad with olive oil
Snack
2 items
- Cheese cubes
- Mixed nuts (almonds, walnuts)
Dinner
3 items
- Steak with garlic butter
- Cauliflower mash
- Green beans
Tuesday
4 MealsBreakfast
1 items
- Keto smoothie (avocado, coconut milk, protein powder, spinach)
Lunch
3 items
- Chicken salad with mayo
- Celery sticks
- Hard-boiled eggs
Snack
2 items
- Olives
- Cheese slices
Dinner
3 items
- Baked cod with lemon
- Zucchini noodles
- Garlic butter
Wednesday
4 MealsBreakfast
3 items
- Keto pancakes (almond flour)
- Bacon
- Sugar-free syrup
Lunch
3 items
- Tuna salad with olive oil
- Mixed greens
- Cherry tomatoes
Snack
2 items
- Pork rinds
- Guacamole
Dinner
3 items
- Pork chops
- Roasted Brussels sprouts
- Cauliflower rice
Thursday
4 MealsBreakfast
2 items
- Egg muffins with bacon and cheese
- Bulletproof coffee
Lunch
3 items
- Shrimp stir-fry with vegetables
- Coconut oil
- Sesame seeds
Snack
2 items
- Macadamia nuts
- Dark chocolate (90% cocoa)
Dinner
3 items
- Chicken thighs with skin
- Creamed spinach
- Mushrooms
Friday
4 MealsBreakfast
2 items
- Avocado and bacon omelette
- Black coffee
Lunch
4 items
- Beef burger (no bun)
- Cheese
- Lettuce wrap
- Tomato
Snack
2 items
- Celery with cream cheese
- Pecans
Dinner
3 items
- Lamb chops
- Roasted asparagus
- Butter
Saturday
4 MealsBreakfast
2 items
- Keto granola with coconut milk
- Berries (small amount)
Lunch
3 items
- Chicken caesar salad (no croutons)
- Parmesan
- Olive oil dressing
Snack
2 items
- Cheese crisps
- Guacamole
Dinner
2 items
- Salmon with dill sauce
- Broccoli with cheese sauce
Sunday
4 MealsBreakfast
3 items
- Keto French toast
- Berries
- Whipped cream
Lunch
3 items
- Egg salad
- Avocado
- Bacon
Snack
2 items
- Pork rinds
- Sour cream dip
Dinner
3 items
- Ribeye steak
- Creamed mushrooms
- Green beans with butter
Notes
Monitor ketone levels to ensure you stay in ketosis. Stay well-hydrated and replenish electrolytes. Transition gradually to avoid keto flu symptoms.