I’ve had the priveldge of working with weight-loss surgery patients for the past six years seven years (at the time of this post). During this time, I’ve learned what habits my most successful patients change in their life, and stick to long-term. I try not to “get on my soap box” too often when I’m counseling pre-op patients, but at the same time…I want them to succeed so I love sharing with them
A ketogenic regimen has a great deal of medical advantages. It is an eating routine low in carbs and high in fats that can help you get in shape and enhance your health. Below you will see a seven-day Ketogenic diet meal arrangement.
7-Day Ketogenic Meal Plan To Lose Weight
Day one
Breakfast:
- hot tea and lemon
- ham and cheese (two oz) omelet with half avocado
- tbsp butter
- toasted muffin
Lunch:
- diet soda
- ten or more olives
- hot wings with dressing
- a cup coleslaw
- two deviled eggs
Dinner:
- a cup beef broth and scrambled egg with chives
- two cups lettuce with bacon crumbles, cucumbers, and tomatoes, two-ounces cheese
- two tbsp dressing
- eight oz steak
Snack Options:
- an oz ofpork rinds, half a cup salsa
- tuna with two tbsp mayo
Day two
Breakfast:
- a tbsp butter
- toasted muffin
- Chocolate protein shake
Lunch:
- diet soda
- tbsp butter
- a cup cooked broccoli
- Baked chicken thigh
Dinner:
- hot tea with lemon and sweetener
- 2 cups lettuce with green onions, tomatoes, and cucumbers
- Large pork chop sauteed in butter
Snack Options:
- two hard-boiled eggs
- two oz hard cheese
Day three
Breakfast:
- a cup chicken broth
- tbsp butter
- a toasted muffin
- four slices bacon
- three scrambled eggs
Lunch:
- diet soda
- ten olives
- two cups chef salad with chicken ham, hard-boiled eggs, and bacon crumbles, two oz cheese
- two tbsp dressing
Dinner:
- half-avocado guacamole and pork rinds
- 8-oz cheeseburger,mustard or mayo, tomato and lettuce
Snack:
- two slices ham with one oz cream cheese each, rolled
- two eggs
- can of tuna (with 2 tbsp mayo)
Day four
Breakfast:
- chicken and veggie soup
- a toasted muffin
- tbsp butter
Lunch:
- diet soda
- an ounce pork rinds with salsa
- tuna or chicken salad with chopped celery, green onions, and bacon crumbles
Dinner:
- hot tea with lemon
- six oz pork roast
- 2-cups lettuce with radishes, cucumbers, tomatoes, and green onions
- Two tbsp dressing
Snack Options:
- gelatin with whipped cream
- two cheese sticks
- two eggs
Day five
Breakfast:
- Chocolate Protein Shake
Lunch:
- diet soda
- cheese and ham sandwich with tomato and lettuce
- mustard or mayo
Dinner:
- hot tea with lemon
- a cup cooked broccoli and cauliflower
- two-cup lettuce salad with radishes, cucumbers, and tomatoes
- two tbsp dressing
- six oz fish, baked with herbs, spices, and butter
Snack Suggestions:
- gelatin with whipped cream
- chicken broth, chives, scrambled egg
- two eggs
Day six
Breakfast:
- hot tea with lemon
- tbsp butter
- a muffin, toasted
- two scrambled eggs
- three slices of bacon
Lunch:
- diet soda
- baked chicken leg and thigh
- 1 cup cooked vegetable salad, sugar-free dressing
Dinner:
- small raw vegetable tray, ranch dressing
- a cup coleslaw
- eight oz fish spread with mayo, rolled in Parmesan cheese and crushed pork rinds, baked
Snacks:
- two cheese sticks
- chicken vegetable soup
Day seven
Breakfast:
- Chocolate protein shake
Lunch:
- diet soda
- ten olives
- 2-cup salad with boiled eggs, tuna, bacon crumbles, half avocado, and cheese
- Three tbsp dressing
Dinner:
- Two eggs
- Meatballs of crushed pork rinds in Alfredo sauce, side: one cup green beans and mushrooms
Snack Options:
- One oz pork rinds and cream cheese with jalapeno, bacon, and green onions
- chicken broth, chives, scrambled egg
This program should be used in the first week. For the full, 2-week Atkins Induction, you can either do this keto meal plan the second week as well or make one for yourself using the same ingredients and directions.
