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Inspired by the very popular 7-Day Diet Plan, I've created another keto & paleo meal plan to help you stick with this and many other challenges to come. I wanted to keep this diet plan as simple and as "clean" as possible to help you maximise the benefits. That's why it's dairy-free (paleo) and excludes some low-carb substitutes like bread to minimise cravings. Finally, although it includes a small amount of sweeteners like stevia, you can skip them altogether.

No diet plan fits all and you may need to make small adjustments to fit your needs. You can find even more diet plans here. To get all 3 free diet plans, you can simply subscribe to our newsletter - it's free and we will never sell your e-mail address!

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Do I need the KetoDiet App to Use the Diet Plans? Note that you don't need to have my app to follow any of my diet plans and challenges. If you use the KetoDiet App, you can add these meals individually directly from my blog to the Planner. If you don't have an iOS or Android device, you can print or save this diet plan on your computer. Does the KetoDiet App Include Diet Plans? Our diet plans are not and were not meant to be part of the KetoDiet App - these are freely available on our website for everyone to download (no app purchase is required to use them). They’re a bonus content that can be added to the Planner but they are not part of the app. You don’t have to add them by ingredients but you can use the following trick: Go to the KetoDiet Blog section in the app.

Find the meals that are included in the diet plan you wish to follow (using the search tool).

Add them to the Planner ("plus" button on top of each post).

Create the diet plan in the Planner. (The same rule applies to both our free and premium diet plans). Adding diet plans with a single tap is in our to-do list and will be part of an upcoming update: KetoDiet App FAQ Disclaimer: You should consult any dietary change with a professional, especially if you have a health condition such as diabetes or heart disease. There may need to be an adjustment to the medication you are taking.

Tips Before You Get Started Feel free to swap lunch for dinner, breakfast for lunch, etc. in the same day. You can also swap whole days if you like. If you don't like certain ingredients, have a look at the suggested substitutions. If you only cook for yourself, freeze or refrigerate the remaining servings or halve the recipes if needed. Have some hard-boiled eggs in the fridge ready to be used in recipes or for snacking. You shouldn't need any snacks between the meals but if you do, make sure you have some keto-friendly snacks at hand (eggs, nuts, etc). Here is a list of snacks you can try and here is a complete keto diet food list. Very low-carb diets (below 30 grams of net carbs) are often deficient in magnesium. I recommend you take magnesium supplements or add snacks high in magnesium such as nuts. Also, if you get any symptoms of "keto-flu", make sure you eat additional sodium (I use pink Himalayan salt). This diet plan may not be suitable for everyone. You may have to make small adjustments. If you need to have less protein, reduce the portions of animal protein from meat and eggs. Don't worry about small excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger at bay. If you need to add more fat (or less), focus on added oils and fatty foods when making your adjustments. You can find your ideal macros using KetoDiet Buddy. Some recipes are higher in total carbs & fibre. If you fear that fibre will impair your weight loss, have a look at my post here: Total Carbs or Net Carbs: What Really Counts? Fibre can, in fact, help you lose weight. Body responses vary and you will need to try what works best for you. Lastly, if you don't feel hungry, don't eat, even if it means you will skip a meal. Bestselling Keto Books Keto Chaffles Order and get 5 bonus chaffle recipes! My latest keto cookbook! 75 Delicious Treats for Your Low-Carb Diet Chaffles are the epitome of simplicity and versatility Simple Keto Meal-prepping, planning, and shopping strategies 100+ delicious low-carb recipes Quick & easy, no stress, no complication The Beginner's KetoDiet Cookbook Easy keto guide 100+ delicious low-carb recipes Whole foods, optimized for nutrition The Keto All Day Cookbook My best keto recipes 100+ delicious low-carb recipes Allergy-free options Quick Keto Meals in 30 Minutes or Less Quick and easy meals 100+ delicious low-carb recipes Allergy-free options Sweet & Savory Fat Bombs Sweet treats & savory snacks 100+ delicious keto recipes Allergy-free options Keto Slow Cooker & One-Pot Meals 100+ delicious low-carb recipes Ideal for batch cooking and meal prep Allergy-free options The KetoDiet Cookbook 150+ delicious low-carb recipes Quick guide to keto Keto food list Super Low-Carb Snacks 100+ delicious low-carb recipes Tasty paleo treats and snacks Ultra low-carb fat bombs Get it now Have any of my books? Claim your Premium Diet Plans

Recipe Substitutions If you don't like certain ingredients or are intolerant to certain foods, here are options you can try: Substitute fatty meats with one another if you like: pork, lamb and fatty fish (salmon, mackerel, sardines) can be substituted with one another because they have a similar nutrition profile.

Substitute lean meats with one another if you like: e.g. tuna with chicken.

If you don't eat bacon, use roast beef, beef chorizo sausage or smoked salmon instead.

All the following can be substituted with one another (small nutritional differences): Ultimate Keto Coffee or Chocolate Keto Smoothie or Keto Mexican Chocolate Shake

Other breakfast options are: chia pudding (several flavours you can choose from - berry, pumpkin, chocolate, etc.) or low-carb granola (avoid sweetener if you like). Using these alternatives won't significantly change the nutrition facts. However, keep in mind that the shopping list is created without using any substitutions.

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Martina Slajerova Creator of KetoDietApp.com I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight. That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food. More posts by Martina Slajerova Martina Slajerova About the Reviewer This article has been reviewed by Franziska Spritzler, RD, CDE who is a qualified expert. At KetoDiet we work with a team of health professionals to ensure accurate and up-to-date information. You can find out more on the About us page.