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7-Day Keto/Paleo Diet Plan

|7-Day Keto/Paleo Diet Plan

Many of you were interested in a detailed week's plan for my 30-Day Clean Eating Challenge. I understand it could be quite tricky to follow all the rules, so I worked hard over the last couple of days to create a delicious 7-day menu! I tried to make it easy to follow, so you won't have to spend too much time cooking. I've created two plans:

As a reminder, although I usually do use dairy products and healthy low-carb sweeteners, this challenge includes neither. One of the reasons is that if your weight is stalling, avoiding dairy products and all sweeteners may help. In a nutshell, during my challenge, you won't be eating any grains, sweeteners, dairy, legumes, most fruits and starchy vegetables, while keeping your net carbs intake at 25-30 grams per day or less. To learn more about what to eat and what to avoid, check out my 30 Day Clean Eating Challenge post.

Although the exact macronutrient ratio, especially the protein intake, varies for all individuals, the carbs intake is recommended to be at around 25 grams of net carbs in order to get in ketosis. You can calculate your ideal protein intake using KetoDiet Buddy. Remember, the ketogenic diet is naturally sating and you won't need to count calories.

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Some tips Before Getting Started

  • Do your shopping in advance and don't buy anything you won't need to eat. Some foods may not last if you buy them a week in advance. In such case, place them in the freezer or buy just a few days before you cook.
  • If you need to take any food with you to work, cook it the day before.
  • Be prepared - check the plan and always have the essential low-carb foods ready in the fridge (hard-boiled eggs, crispy bacon, chicken strips, bone broth, mayonnaise, pesto, mustard, etc.)
  • If you don't like an ingredient I used in this plan, substitute it with another ingredient with similar amount of net carbs (beef with pork, blackberries with raspberries, etc.)
  • Feel free to swap meals (dinner for lunch, etc.) according to your needs.
  • Snacks are not always needed, you can use them to sate your appetite.
  • Keep an eye o your intake of magnesium, potassium and sodium. You can add more foods rich in electrolytes, just check out my post here. Electrolytes are essential for your health and weight loss, especially over the first few days of the ketogenic diet. For those who use KetoDiet iPad app, it's perfectly normal to have values higher than the RDA / EMR.
  • If you want to avoid pesticides in fruits or vegetables, check out this list of fruits and vegetables. It will tell you which ones are worth getting organic.

According to the weekly meal plan below, your carbs intake will always stay under 20-25 grams (it's recommended to stay below 25 grams of net carbs if you have just started). If you need a snack, opt for healthy suggestions from this list.

7-Day Diet Plan

Day 1

Breakfast

All Day Keto Breakfast - Egg, bacon, ½ avocado with pink Himalayan salt or sea salt, 2 portobello or other mushrooms, 1 tbsp ghee. You can have a few bacon rashers.

Lunch

Autumn Oxtail Stew - In case you cook just for yourself, make 2 servings and keep the rest for tomorrow. You can use any other type of beef suitable for slow-cooking. If you don't have bone broth at home, you can get ready-made one, just avoid products with additives. You'll use the second serving throughout the week. If you need to take it to work, prepare it on a day in advance and place the meat and lettuce in separate boxes before heating.

Dinner

Grilled Chicken & Blackberry Salad - You can use fresh or frozen berries (thawed). If you don't have blackberries, use raspberries, strawberries or even cherry tomatoes. Tomatoes have less carbs, so you can use twice the amount. Also, instead of fruit vinegar, you can use your own sugar-free vinegar or just olive oil. You can save time by cooking the chicken in advance and have it ready in the fridge.

Net carbs: 18 grams + add more for snacks

Day 2

Breakfast

Omelet topped with ½ serving of Autumn Oxtail Stew - Use the remaining oxtail from yesterday as filling for your omelet made from 3 eggs, 1 tbsp ghee and salt (pink Himalayan or sea salt).

Lunch

Caprese Skewers with 1 avocado instead of mozzarella cheese and crispy bacon rashers or a few slices of high-quality pastured ham. You can simply prepare a salad without skewers and place in a container to take with you to work. Also, be aware that my home-made pesto includes parmesan cheese. To prepare a dairy-free pesto recipe, simply blend 2 cloves garlic, ⅓ cup almonds, ¼ cup extra virgin olive oil, 1 bunch basil, splash of lemon juice and ¼ tsp salt.

Dinner

Baked or pan-roasted fish with a big bowl of green salad (greens such as lettuce, spinach, chard, rocket, spring onion, olive oil and lemon juice). Have a look at this recipe for simple baked salmon. If you don't like salmon, use other types of fatty fish such as mackerel or trout.

Net carbs: 16 grams + add more for snacks

Day 3

Breakfast

Creamed coconut milk with nuts and berries - ¼ cup blackberries, raspberries or strawberries (fresh or frozen), handful of almonds and ½ cup creamed coconut milk with a pinch of cinnamon (avoid sweeteners). To find out how to "cream" coconut milk, have a look at my post here. Make sure you place the can in the fridge overnight before you use it.

Lunch

Keto tuna salad - 1 tin tuna, 1 small head crunchy lettuce, 2 hard-boiled eggs, 1 spring onion, splash of fresh lemon juice, salt, 2 tbsp home-made mayo.

Dinner

Cajun Chicken Tacos - Avoid cream (use coconut milk or beef bone broth instead).

Net carbs: 20 grams + add more for snacks

Day 4

Breakfast

All Day Keto Breakfast - Egg, bacon, ½ avocado with pink Himalayan salt or sea salt, 2 portobello or other mushrooms, 1 tbsp ghee. You can have a few bacon rashers.

Lunch

Pumpkin & Beef Sautée - In case you make it just for yourself, prepare 2 servings and keep the rest for tomorrow.

Dinner

Baked or pan-roasted fish with a big bowl of green salad (greens such as lettuce, spinach, chard, rocket, spring onion, olive oil and lemon juice). Have a look at this recipe for simple baked salmon. If you don't like salmon, use other types of fatty fish such as mackerel or trout.

Net carbs: 20 grams + add more for snacks

Day 5

Breakfast

Keto Omelet Wrap - Avoid cream cheese and butter, use ghee, lard or coconut oil instead of butter. You can use ham or cooked meat instead of smoked salmon.

Lunch

Pumpkin & Beef Sautée (leftover from yesterday).

Dinner

Cajun Chicken Tacos - Avoid cream (use coconut milk or beef bone broth instead).

Net carbs: 19 grams + add more for snacks

Day 6

Breakfast

Egg & Celeriac Nests with crispy bacon rashers.

Lunch

BBQ Pork Ribs - Make ½ the recipe if it's just for you. Eat with pan-roasted asparagus (1 bunch) drizzled with olive oil and lemon. The net carbs in asparagus are similar to leafy greens (1.8 g net carbs per 100 g / 3.5 oz) - eat to satiety.

Dinner

Butter-roasted Prawn & Blackberry Salad - Included at the bottom of this post. If you don't have blackberries, use raspberries, strawberries or even cherry tomatoes. Tomatoes have less carbs, so you can use twice the amount. Also, instead of fruit vinegar, you can use your own sugar-free vinegar or just olive oil.

Net carbs: 19 grams + add more for snacks

Day 7

Breakfast

Shamrock Eggs with Braised Spinach - 2 green pepper rings, 2 eggs, cup of spinach (or more), bacon, ¼ onion, 1 tbsp ghee, salt.

Lunch

BBQ Pork Ribs - Leftover from yesterday. Eat with pan-roasted asparagus (1 bunch) drizzled with olive oil and lemon. The net carbs in asparagus are similar to leafy greens (1.8 g net carbs per 100 g / 3.5 oz) - eat to satiety.

Dinner

Keto Omelet Wrap - Avoid cream cheese and butter, use ghee, lard or coconut oil instead of butter. You can use ham or cooked meat instead of smoked salmon.

Net carbs: 16 grams + add more for snacks

7-Day Diet Plan for KetoDiet users

Note that this meal plan does not contain snacks. As individual requirements vary, you can add healthy snacks from this list to sate your appetite.

Some recipes contain home-made ingredients. If you don't have them ready in your fridge, you'll have to add them to the basket in KetoDiet separately. Also, make sure you have selected the right amount of servings when adding to the basket!

|7-Day Keto/Paleo Diet Plan

Day 1

Breakfast

Breakfast ham cups - Avoid cheese and eat with ½ avocado.

Lunch

Simple grilled trout, eat with Crispy marinated asparagus - You will need to make Basil pesto or any other dairy-free pesto for the fish.

Dinner

Thai-style chicken with "peanut" sauce - You can use any home-made nut butter (avoid peanut butter), eat with Broccoli & cauliflower purée.

Net carbs: 22 grams + add more for snacks

Day 2

Breakfast

Ultimate keto coffee - avoid stevia and any sweeteners. It's very sating but if it's not enough, have an extra snack or try Poached eggs on a bed of spinach instead (the same amount of net carbs).

Lunch

Leftover Thai-style chicken with "peanut" sauce, eat with Broccoli & cauliflower purée.

Dinner

Smoked salmon & avocado salad.

Net carbs: 21 grams + add more for snacks

Day 3

Breakfast

½ avocado, hard-boiled egg and Crispy bacon or a few slices of high-quality pastured ham.

Lunch

Warm Niçoise salad with quail eggs - You can use 1 regular egg and tinned tuna instead of quail eggs and fresh tuna (the net carbs will be the same).

Dinner

Beef & kale cutlets, eat with Crispy marinated asparagus.

Net carbs: 17 grams + add more for snacks

Day 4

Breakfast

Pecan nuts and ½ cup berries (raspberries, strawberries or blackberries) - You can add ½ of creamed coconut milk with a pinch of cinnamon (avoid sweeteners). To find out how to "cream" coconut milk, have a look at my post here. Make sure you place the can in the fridge overnight before you use it.

Lunch

Leftover Beef & kale cutlets and Cauliflower pesto mash.

Dinner

Crispy Caesar salad with "avonnaise" - Use dairy-free options for "breading" (flax meal, coconut flour, almond flour or crushed pork rinds).

Net carbs: 20 grams + add more for snacks

Day 5

Breakfast

Avocado lettuce cups - you can add Crispy bacon.

Lunch

Crispy Caesar salad with "avonnaise" - Use the leftover chicken.

Dinner

Faux Spaghetti Bolognese - Avoid optional ingredients and cheese.

Net carbs: 18 grams + add more for snacks

Day 6

Breakfast

Devilled eggs - Add ham or avocado if needed.

Lunch

Leftover Faux Spaghetti Bolognese - Avoid optional ingredients and cheese.

Dinner

Roasted Lamb, eat with Simple tomato & rocket salad.

Net carbs: 19 grams + add more for snacks

Day 7

Breakfast

Red cabbage & zucchini pancakes - Add avocado, ham or Crispy bacon if needed.

Lunch

Leftover Roasted Lamb and Grilled zucchini.

Dinner

Sardines & avocado spicy wraps - you can use any fish like salmon or tuna.

Net carbs: 18 grams + add more for snacks

Healthy Low-carb Snacks and Extras:

  • Coffee with coconut milk or almond milk or Low-Carb Cappuccino or Ultimate Keto Coffee
  • 1 cup bone broth (best home-made)
  • ½ avocado with pink Himalayan salt
  • 1 hard-boiled egg with with pink Himalayan salt (always have some ready in the fridge!)
  • Crispy bacon rashers (make in advance and keep in the fridge)
  • Ham roll-ups (ham filled with cucumber, avocado or pepper)
  • 2-3 celery sticks with 2 tbsp Home-made Coconut & Pecan Butter or any other nut butter (avoid peanut butter)
  • Fermented foods: sauerkraut, kimchi (add to your breakfast), kombucha
  • Pork rinds / cracklings instead of chips (avoid products with additives)
  • Nuts and seeds, handful, raw or roasted with sea salt (net carbs per serving (1 oz): almonds - 2.7 g, pecans - 1.2 g, walnuts - 2 g, macadamias - 1.5 g, hazelnuts - 2 g, brazil nuts - 1.4 g, pine nuts - 2.7 g, sunflower seeds - 3.2 g, pumpkin seeds - 1.3 g) - soaking nuts is highly recommended, I've written more about soaking nuts here
  • Berries, fresh or frozen (net carbs per serving: ½ cup blackberries - 3.1 g, ½ cup raspberries - 3.3 g, ½ cup strawberries - 4.1 g or ¼ cup blueberries - 4.5 g)
  • Coconut oil (pour a tablespoon of coconut oil into silicon ice trays and keep in the fridge for a quick fat-burning snack)
  • Very occasionally, a serving of Mushroom Chips, Spicy Zucchini Chips, Rosemary & Garlic Eggplant Chips (avoid soured cream) or Orange-scented Celeriac Chips
  • 1 piece of Chocolate Coconut Candies with NO sweetener

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  • 3 free diet plans to help you kickstart your diet, lose weight and get healthy
  • Recipes, giveaways and exclusive deals delivered directly to your inbox
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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (38)

Hi Martina, I just downloaded the 7-day diet plan. My husband and I are preparing to begin the keto diet, in an attempt to reverse early signs of dementia. Can you explain why it is necessary to avoid cream, butter and cream cheese? I understood that full-fat dairy has only a trace of carbs, so it would be acceptable for Keto eating.  Can you please explain this?  Thank you!

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Hi Pamela, you don't need to avoid full-fat dairy, this depends on your preference and the diet plan you follow (keto & paleo approach is dairy-free). I have another diet plan that includes dairy (primal & keto): http://ketodietebooks.com/FreeEBooks.aspx
Here's more about the difference between keto, paleo and primal: http://ketodietapp.com/Blog/page/Start-Here

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I just downloaded the app and tried to add meals from the 7 day plan. Is there an easy way to do this?

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Hi Laura, you can add the meals listed in each diet plan from the integrated blog (last tab) to the Planner. Then you can plan your days with the meals listed in the diet plans.
The diet plans cannot be added with "one-tap", because they are not integrated in the app, they are mainly available on my blog as free eBooks. We may, however, do that in the near future together with other features. We are currently working on a universal app but we will add more features after it's done.

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How many grams of protein are these days averaging? Why no stevia?

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Hi Lara, to find your protein intake, try our keto calculator: http://ketodietapp.com/Blog/page/KetoDiet-Buddy You won't need to meet your targets exactly every day - it's just an estimate but will give you a good idea. This diet plan will provide 70-85 grams of protein on average.
Also, here are more plans, some include sweeteners: http://ketodietebooks.com/ (I haven't included sweeteners in every keto diet plan because some people want to avoid all sweeteners).

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Thank you so much! As a failed keto-er with very picky eating (hate bacon and ground beef), everything looks so delicious! My doctor offered a 7 day meal plan that had "21" meals that somehow were all identical (bacon & eggs EVERY morning), cheeseburgers for lunch, and steak & salad for dinner. No wonder I failed, eh? You've offered such variety and I love all the pretty pics. I can't stop txting my boyfriend about how excited I am to go grocery shopping! (And, of course, thank you for the convenient shopping list. YOU ROCK!

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Thank you for your kind words Brena! I've actually been working on more diet plans and will soon post another keto/paleo plan as well as a vegetarian plan: ketodietapp.com/.../tagMealPlans&title=Meal%20Plans

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I intend to follow the 7 day plan. I am not a fish eater but I see what I can swap out for it so I am not worried about that. My husband loves fish so he is excited that I will cook him a fish meal for a change. I see that I can swap out lunch for dinner or even skip a meal if I am not hungry. What I'm wondering is if I must change my breakfast every day. I love the "All day breakfast". Can I eat it every day or is it important to add variety? Thanks.

Reply

Hi Pat, no you can have the same breakfast every day - it's up to you. I actually have the "All-day breakfast" almost every day (with small swaps) Smile

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What are your thoughts on Coconut GREEK yogurt? Its dairy free and need to add probiotics.

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Hi Cindy, yes, unsweetened full-fat Greek yogurt or even coconut yogurt are both great for the ketogenic diet. You can read more about the effects of probiotics on net carbs in this post: ketodietapp.com/.../Ketogenic-Diet-FAQ-All-You-Need-to-Know

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Do you have an iphone app package that has the all of 7 day keto recipes in 1 place for the 30 day challenge? (similar the ipad app, the menus on the ipad app look awesome).  I'd purchase it in a heartbeat!  Thank you for all of your hard work and making this affordable.!

Reply

Hi Kim, thank you for your kind words! Currently, you can view this post and all my posts in both the iPad and iPhone apps (my blog is integrated in the apps). The iPhone app is "basic" and doesn't have the planner or the functionality of the iPad app. However, we have been working on a universal app which will bring all the features of the iPad to the iPhone. This will take a few more weeks / months. Once it's done, I'll post any updates & news on my FB page and blog.

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Hi Martina,
I LOVE your site.
I came across it by following other keto dieters instagram feeds.
I am looking forward to starting this way of life from my next meal now I am home from a break away Smile
I wanted to get your opinion on hemp seeds?
Do you believe that they fit nutritionally within the keto/paleo model of eating?
I am also wondering when you will launch your app for android?
Sarah

Reply

Hi Sarah, thank you for your kind words! I use hemp seeds just like sunflower seeds - to make nut butters or low-carb "granola / cereal" or smoothies. I wouldn't use too much of hemp seeds, only to add some flavour. Yes, we have plans for other platforms, including android and will start working on it next year Smile

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I used this day diet plan and after a week I loss 5 pounds of my weight but there is a problem with me I cant leave the sweet  dish after the meal any how I am trying to leaving. thanks for the post through which I got motivation.

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That's great Kirsten! I think you can have a LC snack such as fat bomb (I have some recipes for fat bombs on my blog). I don't include any sweets in my challenge but you can "customise" it if it helps Smile

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My dietician recently recommended I look into a ketogenic diet to help control my epilepsy.  I did have a look and was not interested because there seemed to be so man unavoidable side affects. Then I came across your fantastic blogg. It has helped me understand so much more about nutrition and how  manageable the Ketodiet can be. It really appeals to me now. Even if I wasn't using it for therapeutic reasons you have converted me!! I have bought your app and all the recipe packages. THANK YOU FOR ALL YOUR HARD WORK Ü

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Thank you so much Michelle! I really appreciate that. The fact that my blog and apps may help people deal with their health condition / weight issues is by far the most rewarding part of my work that keeps me going!

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This is AWESOME! I do eat some cheese and cream but try to avoid it if I can. I followed the first week, lost 4 pounds and now going through the recipes in your app. I can't believe how good it is, it has everything I need! Thanks for your hard work Smile

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Thank you Elisabeth! I'm happy it works for you - keto on! Smile

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Can I please have info. sent to me at the e-mail address? thanks!

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Hi Ramona, we don't currently support e-mail subscription but we do support RSS feed reader. You can subscribe to it and receive all updates from my blog Smile

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2 days, 2 pounds lost yeah!!!

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Great! Keep going - hope you reach your dream weight soon! Wink

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Love your website and your app! Since I don't have the groceries, I'll start the plan tomorrow. It would be great if you could do more diet plans, maybe a "simple" one for non-cooks and very busy people? Smile Thanks again!

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Thank you! I got a few requests for such diet plan, so I'm already working on it Smile

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This is the be keto website! I've been doing your challenge since last Monday and have already lost 4 pounds all that after my weight was stalling for the last 3 months! Thanks so much for all your work, all your posts are so informative. I have the iPad app with all the new recipes and will try this meal plan from tomorrow. I'll just have to up my magnesium a bit more, maybe from almonds Smile Are you planning to make more meal plans? That would be great!

Reply

Thank you for all your kind words! I'm glad my challenge helped with the weight loss plateau and that you are happy with my app! I haven't included any snacks like nuts but if you add a handful a day, it should boost your potassium intake. I got some feedback and I'm planning to make more plans, definitely one with very simple meals that require common ingredients and almost no cooking time Smile It would be great if you could leave a review on the AppStore. Thanks again!

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Sure I will! It's the best app and deserves to be known about Smile

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Thank you!

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This is awesome! I'm in! Going shopping today. I was hoping to lose some weight and I know avoiding dairy works for me, I'll let you know how I'm doing Smile

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Thanks Mary, avoiding dairy works for me too - that's the main reason I avoid it in my challenge. However, I won't lie, I love dairy and miss cheese Smile

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Wow!! I can't thank you enough! Just got your iPad app, I can't believe how easy is to do keto with your app, it has all I ever wished for in a diet app Smile can't wait for the iPhone sync!

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Thank you Tim, I'm glad you like my app! The iPhone sync in now our next target!

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I a so gratefull for everything u do to help  God bless u and thank you

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Thank you Elisabeth! I really appreciate it!

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