7-Day Ketogenic Meal Plan: Absolves Obesity, Diabetes, Heart Disease, Cancer, and More!

I’m not a big advocate of perpetually bouncing from diet to diet, but I do believe we should take time out in our lives to find the best diet for us personally. This is one of my top choices for you to try.

And at the risk of sounding like a car salesman, the newest diet being praised is the ketogenic diet and it can not only help you lose weight, but it also offers many other health benefits not offered by other diets.

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Ketogenic, also known as “keto”, refers to training your body to burn fat instead of sugar/simple carbs. Once trained your body is in a state known as ketosis.

The Ketogenic diet is a high-fat, low-carb diet plan invented in the 1920’s for epilepsy patients by Dr. Henry Geyelin. Dr. Geyelin. He observed improvements not only in seizures but also blood sugar and body fat. The end result is faster weight loss!

Generally speaking, a good ratio to go by is:

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  • 60-75% fat
  • 15-30% protein
  • 5-10% carbs

Be sure to keep daily net carbohydrates at 20g or less. To calculate your net carbohydrates simple subtract your grams of fiber from your carbs.

The keto meal plan below is balanced correctly so you can hit the ground running!

How Does Ketosis Work?

Because this is in the family of low-carb diets, this diet works through a process that empties your glucose from your body. A standard diet has a tremendous amount of sugar and carbs and therefore has trained the body to use those sources (glucose) as fuel.

With this diet, over time we have depleted the glucose in our system and since we aren’t getting it from our diet anymore our body adapts and switches over to get its fuel from fats. The cool thing is we start to burn the stored fat we have in our body. The state of burning fat in this way is called ketosis.

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The meal plan below is designed to put your body in ketosis.

7-Day Ketogenic Diet Meal Plan


Breakfast: Eggs cooked in coconut oil and add basil, goat cheese, tomatoes

Lunch: Chicken salad with some feta cheese and olive oil

Dinner: Cooked asparagus and salmon in butter


Breakfast: Eggs cooked in coconut oil and add basil, goat cheese, tomatoes

Lunch: Mixed almond milk, cocoa butter, milkshake, and peanut butter with stevia

Dinner: Grass-fed lamb meatballs mixed with cheddar cheese and vegetables


Breakfast: Keto milkshake

Lunch: Prawns, olive oil, and avocado salad

Dinner: Pork chops with salad, broccoli, and parmesan cheese


Breakfast: Bacon omelet cooked in coconut oil and 1/2 avocado

Lunch: 1/2 cup almonds, Keto milkshake

Dinner: Stuffed chicken with vegetables and cheese


Breakfast: Eggs cooked in coconut oil and add basil, goat cheese, tomatoes

Lunch: 1/2 cup almonds, Keto milkshake

Dinner: Salad, mushrooms, grass-fed steak


Breakfast: Vegetable and ham omelet cooked in coconut oil

Lunch: 1/2 cup almonds

Dinner: Cooked spinach, white fish, and eggs cooked in coconut oil


Breakfast: Eggs cooked in coconut oil and add basil, goat cheese, tomatoes

Lunch: Grass-fed hamburger

Dinner: Large spinach salad and eggs cooked in coconut oil

Resources to Help

If you have an interest in these types of metabolic therapies, whether, for performance enhancement, endurance, weight loss, or fighting cancer, diabetes, or any number of other maladies, you have to check out this resource by Tim Ferriss.

Here’s a keto-calculator to help you calculate your macros on a ketogenic diet.

Need a visual?

The video below walks you through an example of what you can eat (slightly different than our menu).

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