While there are many different ways to eat on a ketogenic diet, after all, it is really very difficult to figure out and practice on your own because of the strict requirements for carbohydrate control.
At the request of this reader, I’ve put together a 7-day, 21-meal, 26-course 26 keto recipe for 21 meals in 7 days. I chose a menu that is not only ketogenic friendly, but cooking friendly as well. So I hope it will help you lose more and more weight the more you eat. meal plan. I’m afraid you won’t be able to finish one dish and sometimes recommend two, so hopefully that will help you eat more and leaner. And I’ve picked a menu that is not only ketogenic friendly, but also friendly to white people who cook and disabled cooks. If you’re interested in giving it a try, you can use your weekend to shop for ingredients. Maybe, after 7 days, you’ll not only lose weight, but you’ll love to cook!
Before pulling out the meal list, please note that.
- The following three groups are not candidates for the keto diet.
- People who have diabetes and are on targeted medication
- People with hypertension who are on targeted medication
- Women who are breastfeeding
2. Although the ketogenic diet is safe for most people if you feel serious discomfort during the practice, it is best to return to your old way of eating immediately.
3. Due to my long-term practice of light fasting over the past two years, my body seems to produce ketone bodies easily with strict carb control, and I start losing weight after two or three days; however, each person is different individually, and if you do not lose weight after two weeks of strict ketogenic dieting, then this may not be the right approach for you.
4. In the coming week, your body may experience discomfort from quitting sugar (quitting carbohydrates is also quitting sugar). Symptoms may include thirst, headache, irritability, dizziness, insomnia, etc. Drinking plenty of water and moderate amounts of lightly salted water will provide some relief.
5. After I reached my ideal weight, I stopped strictly controlling my carbohydrates and maintained it through 8-16 intermittent fasting (please refer to the old article “8-16 Intermittent Fasting” to share my experience). So far this year, as a healthy habit, I have been setting aside 5-7 days a month to implement a ketogenic diet. I have had no experience with the effects of a ketogenic diet for more than two months in a row.
6. If you are on a ketogenic diet, don’t snack outside of your three meals during the ketogenic diet in order to avoid accidentally consuming carbohydrates from other sources; during the first 7 days, even if you don’t have time to follow my menu exactly, you can choose a few of your favorite dishes and repeat them, but try not to eat foods outside of this menu to avoid accidentally over-carving.
7. Eat until you’re full, not until you’re full! Remember to remember!
Day 1
Breakfast: Fried Eggs with Bacon
Bacon omelet
Ingredients: 2-3 slices of bacon, 1-2 eggs, a pinch of salt
Directions: Heat a pan and pour 1 tablespoon of olive oil into it, add the bacon and fry it slowly. The recommended cooking oil for the ketogenic diet is butter, olive oil, coconut oil, or lard, and it is not recommended to use such things as soybean oil, peanut oil, or canola oil. The science behind this is a bit complicated and will be explained another day. I’m not a fan of animal oils and I don’t like the low melting point of olive oil, so I actually used sunflower oil (a little cheat), which is called dirty Keto by professionals.
Lunch: Beef Salad (Beef Salad)
Beef Salad
Ingredients: 300g steak, 2 slices of lettuce, 1 cucumber, 1 handful of sage fruit, half of the red onion, 1 sprig of cilantro, 1 tsp olive oil, 1 tsp fish sauce, 1 tsp freshly grated ginger, 1 tsp pepper, mayonnaise, sesame oil, lemon/tangerine juice, sesame seeds, salt, pepper to taste
Directions: Mix 1 tsp olive oil, 1 tsp fish sauce, 1 tsp freshly grated ginger, and 1 tsp paprika in a plastic bag, then add a whole steak and marinate at room temperature for at least 15 minutes; mix mayonnaise, sesame oil and sour citrus juice (or lemon juice) to make sesame mayonnaise, season with salt and pepper and set aside; chop lettuce, cucumber, sage, red onion and cilantro and place in a salad plate; heat a skillet over medium heat. Add sesame seeds to the skillet, roast to create an aroma, and set aside; remove the marinated beef, absorb the water from the surface with kitchen towels, add to the skillet and fry for a minute or two on each side at high heat, then lower the heat to medium and fry to your preferred maturity level and set aside; cool the beef, slice, and place on top of the vegetables, pour the sesame mayonnaise over them, sprinkle with sesame seeds and stir well. Dinner: seaweed and pork ribs soup + stir-fried broccoli
Day 2
Breakfast: poached eggs (1-2) + avocado (1)
Lunch: Chicken Caesar salad (Chicken Caesar salad)
Chicken Caesar Salad
For the salad dressing: ½ cup mayonnaise; 1 tablespoon mustard; half a lemon, shredding the zest and squeezing out the lemon juice; ¼ cup grated Parmesan cheese; 2 tablespoons chopped anchovy fillets (optional); 1 crushed garlic clove; salt and pepper.
Beat all dressing ingredients together with a whisk and set aside in the refrigerator.
For the salad.
Ingredients: 350g chicken breast, skin on; salt and pepper to taste; 1 tablespoon olive oil; 2 slices bacon; lettuce to taste, torn and chopped, 1/2 (measuring) cup Parmesan cheese.
Directions: Preheat oven to 175°C. Place chicken breasts in a greased baking dish, season with salt and pepper, and drizzle with olive oil; place chicken in oven and bake for about 20 minutes or until cooked through. Remove from oven and cool; cut into slices. Fry the bacon in a frying pan until crisp. Spread the lettuce on a salad plate and top it with the chicken and crispy bacon. Finish by topping with the salad dressing and sprinkling with Parmesan cheese.
Dinner: Stir-fried broccoli with bacon
Ingredients: 250g bacon; 400g cauliflower; 2 cloves of garlic; ½ tsp salt; 1 dried chili; 1 tbsp oyster sauce; 4 slices of ginger; 1 tbsp soy sauce.
Directions: Sauté ginger, garlic, black bean, dried chili, and bacon in a frying pan; add cauliflower over high heat and stir-fry until brown, add soy sauce, salt, and oyster sauce and stir-fry evenly.
Day 3
Breakfast: Vegetable Omelet
Beat 2 eggs in a bowl with a whisk and season with salt and pepper. Take out a few of the various vegetables from the fridge, spinach, mushrooms, zucchini, tomatoes, onions, etc., and chop them up. Take a little butter and melt it in a hot pan, then add the egg mixture and spread it evenly, then sprinkle the vegetables, you can add more salt and pepper. Use a spatula to slowly roll the omelet into an omelet.
Lunch: Spicy cabbage and seafood soup
This is one of my favorite dishes during the ketogenic diet. Spicy cabbage is a fermented vegetable that helps balance the probiotics in the body during the ketogenic diet, which is really delicious and healthy.
Ingredients: 5 octopuses, 15 flower nails, 1 piece of tofu, 1 cilantro, 10 shrimps, 1 kimchi, 3 teaspoons of oyster sauce, salt to taste
Directions: Wash and de-sand the flower nails, remove the shrimp from the back, and cut the octopus into small pieces; heat oil in a cold pan, stir-fry the spicy cabbage; add the shrimp and stir-fry to change color; add the octopus and stir-fry until the tendrils; pour into a casserole dish, add hot water, boil on high heat, stew on low heat for 10 minutes; add the tender tofu and stew on low heat for 10 minutes; add the flower nails and stew on low heat until the flower nails open; add oyster sauce, salt, and cilantro and remove from heat.
Dinner: Stir-fried greens with canned sardines
Sardines are not only rich in Omega-3 fatty acids, various vitamins, and calcium, but are also considered to be one of the most nutritious sea fish due to their short growing period and a much smaller accumulation of heavy metals in their bodies compared to larger sea fish.
Ingredients: 1 can of sardines, 300 grams of oleander, the right amount of edamame, the right amount of onion, ginger, and garlic, and the right amount of salt
Directions: Wash and cut the greens into long sections; tear the sardines into large pieces; heat a frying pan and pour oil, onion, ginger, and garlic; add the greens and stir-fry until the color turns dark; add the sardines and stir-fry; add the edamame and salt, stir well and serve.
Day 4
Breakfast: Chocolate Coconut Milk Shake
Ingredients: 1 tablespoon coconut oil, 1 cup unsweetened plain almond milk, 3 tablespoons coconut cream (carton or listen), 1 tablespoon protein powder, 2 teaspoons unsweetened cocoa powder, a pinch of all-natural sweetener (optional), 3/4 cup ice (optional), a pinch of sliced almonds (optional), a pinch of dark chocolate chips (optional)
Directions: Place all ingredients in a blender, beat until well blended, pour into a glass, and sprinkle with sliced almonds and dark chocolate chips.
There are many kinds of sweeteners, most of which are not ketogenic-friendly. We recommend stevia, or rooibos (Monk Fruit). Of course, if you can stick to it, it’s best to leave out any sweeteners. After all, it’s like the devil’s temptation on your path to dietary self-discipline and tends to make your body crave sugar.
Lunch: Garlic Grilled Salmon Fillet
Ingredients: 200g salmon steak, 4 garlic cloves, 6 tablespoons butter, a little seasoning powder, half lemon, a little salt, a little black pepper
Preheat the oven or air fryer to 180 degrees Celsius. Line a baking dish with aluminum foil, place the lemon slices on the foil and add the salmon steaks.
Dinner: Spinach with sesame sauce + shrimp and egg custard
Spinach with sesame sauce (spinach with sesame sauce)
Ingredients: 1 handful of spinach, sesame sauce, salt, soy sauce
Directions: Blanch the spinach; add salt and soy sauce to taste if the sesame sauce is plain, add a little cold boiled water to dilute and stir into an even paste; remove the water from the spinach and serve, pour the sesame sauce over it.
Shrimp and egg custard (shrimp and egg custard)
Ingredients: 3 eggs; 4 fresh shrimp, a little soy sauce, a little black pepper, a little salt, a little sesame oil; chopped green onion at will
Directions: Shell the shrimp, remove the shrimp thread, clean, add a little soy sauce and black pepper, and marinate for a few minutes; add water and a little salt to the eggs and beat well with a whisk; use a strainer to remove the foam from the surface of the eggs; add the fresh shrimp; steam over water; sprinkle with chopped green onion and add a little soy sauce and sesame oil to taste.
Day 5
Breakfast: Avocado “shake” Directions: Half an avocado, peeled and cored; two spinach leaves; ½ (amount) cup of raspberries, blueberries, or strawberries (fresh or frozen); ½ (amount) cup of plain almond milk (again, milk is too high in carbohydrates and should not be consumed during a ketogenic diet); you can add a teaspoon of stevia or rooibos, etc. natural sweetener. Beat well in a food blender, pour into a cup, and add shredded coconut, chopped nuts, or blueberries according to your personal preference.
You can also add a poached egg if it’s not enough.
Lunch: Chicken thighs with shiitake mushrooms and broccoli
Chicken thighs with shiitake mushrooms and broccoli Ingredients: 100-150g chicken thighs, 4 slices of shiitake mushrooms, 300g broccoli, a little oil, a little salt, a little ginger cut into thin slices, 2-3 cloves of garlic chopped, salt, chicken essence, soy sauce, cooking wine, five spice powder, cooking oil, a little old soy sauce
Directions: Soak mushrooms in water, debone chicken thighs and cut them into small pieces; cut mushrooms into small slices; marinate chicken thighs with salt, chicken seasoning, soy sauce, cooking wine, five spice powder, oil, and a piece of ginger for at least 20 minutes; add water and a small amount of ginger to the pot, bring to a boil and add the chopped broccoli; turn off the heat after the water comes to a boil, add a small amount of salt and cooking oil, stir and drain the broccoli; add the remaining ginger and garlic and mushrooms to the hot pot with cold oil and stir-fry. Add chicken and stir-fry to brown, add a little water, cover the pot and simmer over low heat; in a bowl, mix soy sauce and oyster sauce with a little water to make a sauce, pour into the chicken and stir-fry well; pour in the broccoli and stir well with the chicken thighs, serve.
Dinner: eggs with tofu
Ingredients: 4 eggs, 1 box of tofu, 2 chilies, 1 green onion, dried bean paste, oyster sauce, soy sauce, and cooking oil
Directions: Beat the eggs in a bowl, cut the tofu into pieces, chop the chili and green onion; make a sauce: put 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, and 2 tablespoons of soy sauce in a bowl, stir in half a bowl of water and set aside; heat a pan with cold oil and fry the tofu for a while without stirring with a spatula; pour the beaten egg around the tofu; fry until it is slightly set, put the chili; pour the sauce over it and cook for a few minutes on low heat; turn off the heat. Sprinkle green onions and serve.
Day 6
Breakfast: Easy Ketogenic Cake
Ingredients: 1/4 (measuring) cup pecans, 2 tablespoons almond flour, 1 tablespoon flaxseed flour, 1 tablespoon protein powder, 1 teaspoon chia seeds, 1 teaspoon natural sweetener, 1/2 teaspoon baking powder, 1/4 teaspoon salt, 30g cream cheese, 1/4 cup plain almond milk, ½ cup raspberries or strawberries.
Directions: Put pecans, almond powder, flaxseed powder, protein powder, chia seed powder, sweetener, baking powder, and salt into a food blender and beat for 10 seconds, then add cream cheese, nut milk, and berries and continue to turn on the blender and beat well to make a paste. Then pour into a microwaveable mug and heat on high for 2 minutes.
Lunch: Pan-fried steak
Ingredients: 1 steak; lemon juice, black pepper, olive oil, red wine (optional), a pinch of salt
Directions: Dry the steak with kitchen paper, sprinkle a thin layer of fine salt, and a layer of freshly ground black pepper, then drizzle evenly with olive oil, and a teaspoon of red wine, press well with fingers, and marinate for 30 minutes; put the pan on low heat for three or four minutes, hot until if sprinkled with water droplets evaporate instantly; put the marinated steak; until the bottom is browned and flip; flip again after browning; you can decide the number of flips according to personal preference Cook until medium rare or medium rare, but do not recommend fully cooked, it will be too hard.
Dinner: Garlic Mushrooms
Ingredients: 1 catty mushrooms; 1 small onion, peeled and shredded; 5 garlic cloves, chopped; 1 teaspoon olive oil; cooking oil, salt, vinegar, and black pepper
Add mushrooms, and stir-fry for about 5 minutes until they become golden brown; add two spoons of vinegar, stir-fry for about 4 minutes until mushrooms become watery and reduce water; add garlic, continue to stir-fry for 45 seconds; add salt and black pepper, stir-fry evenly and remove from the pan.
Day 7
Breakfast: Chocolate Muffins
Yes, you read that right, a carbohydrate bomb like muffins can be made ketogenic-friendly!
Ingredients: 250g cream cheese, 4 eggs, 1/2 cup whipping cream or plain almond milk, 1/3 cup coconut or almond flour, 1/4 cup natural sweetener, 1/4 cup 100% dark cocoa powder, 2 teaspoons baking powder
Directions: Pour all ingredients into a food mixer and blend well to form a batter. On low heat, heat a pan, then pour in a little batter and spread well into a round cake about 8 cm in diameter, lightly brown on one side, and then flip with a spatula and fry until lightly browned.
Lunch: Grilled Chicken Wings (Grilled Chicken Wings)
Ingredients: 1 kilogram of chicken wings, 1 green onion, 1 piece of ginger, 5 cloves of garlic, 30 peppercorns, soy sauce, soy sauce, and soy sauce
Directions: Soak the chicken wings in water for 15 minutes to remove the blood; dry the water; cut the green onion, slice the ginger and add the garlic; add the peppercorns, 2 tablespoons of soy sauce, 1 tablespoon of soy sauce, and 1 tablespoon of soy sauce; mix well, cover with plastic wrap and place in the refrigerator to marinate overnight; the next day, preheat the oven to 220C; remove the marinated chicken wings and place them in a baking dish, sprinkle with a little salt; cover with tin foil and poke some holes; bake for 20 minutes. After 20 minutes, remove the tin foil and bake for another 10-15 minutes; finally, bake for 3 minutes using the oven’s broil function.
Dinner: Fresh brine shrimp + patted cucumber (brine shrimp)
Ingredients: 300g fresh shrimp, 1 piece of ginger, 1 green onion, 1-star anise, 20 peppercorns, 1 tablespoon cooking wine, salt, 1 tablespoon vinegar
Method: wash the fresh shrimp, cut off the shrimp beard, remove the back shrimp thread, and rinse again with water; cut the green onion, take half of the ginger slices; add the right amount of water to the pot, add the green onion and ginger, then sprinkle star anise and pepper, and finally add the right amount of wine, boil over high heat; pour in the fresh shrimp, turn the medium heat and cook for 2 minutes; add the right amount of salt, continue to cook for 3 minutes; add the lid and simmer for 10 minutes, so that the shrimp is thoroughly flavored; in the process of simmering shrimp Make ginger vinegar: remaining ginger chopped, put into a bowl, add the right amount of vinegar according to personal taste, stir well to make a ginger vinegar sauce, eat shrimp when dipping.
Write at the end
During your first week on the ketogenic diet, you will become more sensitive to your body’s reactions such as taste, energy, memory, and reaction time, and perhaps changes in some old symptoms, or perhaps new ones such as migraines and moodiness. It’s a wonderful feeling as if you’re having a conversation with your body.
Each person’s body is a unique and sophisticated instrument, and we need to treat it with respect and reverence. The ketogenic diet, or any other diet for that matter, is a shock to a body that has been in a state of inertia for a long time. If your positive feelings outweigh the negative ones, you can stick with it longer until you reach your weight loss goal; if your negative feelings are too great, your body is protesting to you, so stop it and keep looking for a healthy way to eat that works for you.
