Do you wish you had a low-calorie keto meal plan laid out in front of you?
Your wish is our command. What you're going to get today has the potential to change your life forever.
From fat-fighting, diabetes-beating, Alzheimer's-reducing changes, the stories of how people’s lives are changing on the ketogenic diet are incredible.
Your body is a powerhouse that, when fuelled with fat, becomes a self-regulating, lean, mean fat-fighting machine.
If you’re new to keto, are looking for a keto diet menu that tastes delicious, or you’ve simply hit a fat loss plateau and have no idea what to do to get those stubborn scales moving again, keep reading.
We’re going to give you a simple, yet delicious, 7-day free keto diet meal plan that will help you get into and sustain ketosis.
Use this 7-day keto diet plan to shed fat, improve your cognitive skills, fight inflammation, and transform yourself into the best version of you.
We’re so excited you’re joining us on this journey, and can’t wait to hear about all the incredible ways the ketogenic diet can change your life.
Which Version of Keto Should You Follow?
It might come as a surprise, but there is more than one type of ketogenic diet. In fact, there are three versions of this transformative diet that are practiced around the world.
While these ketogenic variations focus on a low-carb, high-fat, moderate-protein diet, there are subtle differences that provide an array of health benefits.
From fat loss to athletic endurance, the ketogenic diet supports all kinds of lifestyle choices, and finding the right ketogenic diet for your needs is super important.
There are three main styles of the keto diet:
- Standard Ketogenic Diet (SKD)
- Cyclical Ketogenic Diet (CKD)
- Targeted Ketogenic Diet (TKD)
Just as everyone responds differently to different foods, people respond differently to varying versions of the ketogenic diet.
Depending on your metabolism, your activity level, and general wellness, which version of the ketogenic diet you will do varies.
We’re going to talk you through the three most commonly accepted variations of the ketogenic diet. Afterwards, we’ll give you an amazingly delicious 7-day easy keto meal plan you can follow to get into ketosis.
Fat Loss and Overall Health: Standard Ketogenic Diet
The Standard Ketogenic Diet (SKD) is pretty much what people think of when they hear about the keto diet. This is the standard 30 carbs per day or less with moderate amounts of protein and high amounts of healthy fats (think coconut, avocado, salmon, eggs, and more delicious fatty foods you’ll love).
The Standard Ketogenic Diet is ideal for beginners and people who want to maintain their results because it works.
Keeping your net carbs under 30-50 grams per day is a pretty surefire way to stay in ketosis and encourage fat-burning.
You'll also find you’re happier with big cognitive benefits, and a sense of lowered inflammation and generally improved wellness from this version of keto.
People who follow the Standard Ketogenic Diet, however, are generally seeking fat loss. So, if you’re in the business of becoming a better you, this low-calorie keto meal plan is the version we would recommend you check out.
Improved Workout Performance: Targeted Ketogenic Diet
For more active people, particularly athletes, the Targeted Ketogenic Diet (TKD) offers some flexibility in eating carbs.
While the amounts are still a recommended 20-50 grams of net carbs per day, the schedule to eat these carbs is different from the SKD.
During the Targeted Ketogenic Diet, athletes consume carbs 30 minutes or 1 hour before exercise, and not at any other time.
As your body burns glycogen for energy before fat, this is an ideal way to boost the performance and endurance of your workout, without getting kicked out of ketosis.
Not all athletes or active people depend on the TKD, but if you do high-impact and high-intensity training, and feel drained after working out in ketosis, you might find this targeted and minimally invasive intake of carbs gives you an edge.
Remember, TKD allows for glycogen resynthesis without interrupting ketosis for extended periods of time and does not mean you can eat carbs throughout the day.
Overcoming a Fat Loss Stall: Cyclical Ketogenic Diet
Thirdly, we have the Cyclical Ketogenic Diet (CKD). This is more for professional athletes and people who combine endurance and high-intensity training, and who demand insane amounts of energy from their workouts.
The Cyclical Ketogenic Diet is a lot like the Targeted Keto Diet, but instead of having windows of time where you can consume carbs, you have "get back days." It's not ideal for everyone, but CKD can be extremely effective.
The Cyclical Ketogenic Diet involves "carb-loading.” This is when you completely deplete muscle glycogen between “get back days” and then replete glycogen during the days you eat carbs. The TKD method only maintains muscle glycogen at a moderate level.
The CKD can also be used by people who are experiencing a fat loss stall even while maintaining a low-carb routine with exercise.
When you carb-load, you break your body's ketogenic comfort zone. Our bodies are extremely good at burning fat, so much so that once you become fat-adapted, it will learn to use as little fat as possible to fuel itself.
So, if you’re immune to fat loss and have hit a stall, check out the CKD and see if it’s what your body needs to rechallenge itself.
The Keto Meal Plan Week 1
One of the biggest questions we get asked is “how can I start keto?”
It’s true that it can be overwhelming when you first get going, but we promise, if you give it a shot, and follow our Konscious 7-day Keto menu, you’ll see for yourself why this is the lifestyle more people are choosing.
Ketogenic foods are high in fat and flavor and are so delicious, you won’t even realize you’re on a diet - and, once you get into ketosis, the results speak for themselves.
Here’s a walk-through guide on how to get started:
Calculate Your Ketogenic Macros
The first place to begin is to calculate your keto macros. This basically means you're going to work out how much fat, carbs, and protein you are going to eat.
Macros vary from person to person and even from week to week. You should aim to calculate your macros for every 10 pounds you gain or lose in weight, to make sure they remain accurate.
Typically, men get more calories per day than women and, in general, active people should eat more fat per day.
The ratios of the macros you eat will not change: you should aim for 75% fat, 20% protein, and 5% carbohydrates on the Standard Keto Diet, but you can see variations of 5-10% per macros on the TKD or CKD.
There is no right or wrong rule here, and we recommend you try it out for yourself to see where you respond best.
Generally speaking, most people don't eat nearly enough fat, as we've been programmed to believe that “fat-free” is better our entire lives.
We’re working on making our own keto calculator, but in the meantime, we love this one by Ruled.Me, which walks you through the steps on how to calculate your keto macros. Once you know your macros, using our Konscious keto diet menu will be a breeze.
All you have to do is answer each of the questions (your age, sex, height, weight, activity levels) on the calculator, and you will be given a set of macros to follow.
Once you have this information in hand, simply use an App, like MyFitnessPal or Carb Manager, to update and customize your daily goals.
These apps are designed to track carbs and are an easy way to create your own keto diet menus and stay within range.
Here’s how to set up your goals:
- Create an account at MyFitnessPal
- Go to: My Home > Goals > Change Goals
- Select Custom and hit continue
- Set the Macros for keto. AKA Carbs to 5%, Protein to 30% and Fat to 65%
- Set the total calories relative to your total burn. Their estimate is decent, but you can see below that it lists my BMR at 2620 and I have set my goal to 2000, so this is 620 deficit per day x 7 days = 4340 Calories. A pound is 3500 Calories, so I have set myself up to burn 1.24 pounds a week. You can adjust yours up or down according to preference.
Next, and this is the part most people skip, update your measurements. This is important if you are on a fat loss journey, as you will not believe your eyes when you look in the mirror.
Having this data on hand will be incredible when you can say definitively, you have made this much progress in this amount of time. Believe us, it's incredible to see.
So, take the extra time and plug these into your goals:
- Home -> Check-In.
- Click Change Measurements.
- Add as many measurements as you would like, I would recommend neck, waist, hips, thigh, chest, arms.
Finally, you want to set up your fiber count; this is important if you track net carbs, which most people on any ketogenic diet do:
- Food -> Settings.
- Under Nutrients tracked, add Fiber. You should have listed at minimum carbs, fiber, fat, and protein.
Now you’re all set to get into ketosis!
Our Low Calorie Keto Meal Plan
Now that you have your macros in hand, it’s time for the fun to begin with a free keto meal plan.
One of the big appeals of the ketogenic diet is eating all these incredible, flavorful foods. You won’t believe that a keto meal plan is both easy and delicious, and can help you lose fat while eating foods you love.
While many people's eyes light up when they see double bacon cheeseburgers and guac as part of a low calorie keto meal plan, we recommend eating whole foods and an assortment of healthy fats to reap the most rewards.
When you eat whole foods and choose quality, grass-fed meats, and butter, you’re giving your body the best chance at creating a thriving environment.
With an easy keto meal plan, you're also cutting out the junk that goes into processing many junk foods; from antibiotics to artificial flavors, preservatives, and even fake flavoring, it’s amazing what they’ll put into the food system and call healthy.
By going back to basics with a keto meal plan, like your ancestors did, you’ll gain a whole new platform to work on.
While it’s true you can cheat the system a bit on keto, and eat all kinds of keto-friendly ice cream and cookies and keto chocolate, it’s best to look for quality whole foods, and organic, natural products for more of a beneficial low calorie keto meal plan.
Like anything, what you get back is dependent on what you put in, and people who eat quality foods report the most uplifting and enjoyable experiences.
So, if you’ve tried a keto meal plan before and have kept stalling, consider cleaning up your pantry and following some new recipes.
Let’s look at keto meal planning, and what you can do to get into ketosis. Check out our guide after this to discover what keto supplements we think are essential to the keto diet and making ketosis easy and enjoyable.
Let’s look at how to plan your 7-day keto menu, and what you can do to get into ketosis. (Check out our guide after this to discover what keto supplements we think are essential to the keto diet and making ketosis easy and enjoyable.)
Keto Diet Menu: Day 1
- Breakfast: Sausage Breakfast Sandwich
- Lunch: Chopped Feta Salad
- Dinner: Slow Cooker BBQ Meatloaf
- Dessert: Coconut Macaroons
Keto Diet Menu: Day 2
- Breakfast: Taco Skillet
- Lunch: Chicken Club Lettuce Wrap Sandwich
- Dinner: Italian Wedding Soup
- Dessert: No Bake Cheesecake Pudding
Keto Diet Menu: Day 3
- Breakfast: No Oat(meal)
- Lunch: Pizza Bites
- Dinner: Chicken Fajitas
- Dessert: Grain Free Maple Pecan Bars
Keto Diet Menu: Day 4
- Breakfast: Sausage and Egg Breakfast Bowl
- Lunch: Avocado Chicken Salad
- Dinner: Mongolian Beef
- Dessert: Keto Vanilla Lemon Pound Cake
Keto Diet Menu: Day 5
- Breakfast: Corned Beef and Radish Hash
- Lunch: Italian Chopped Salad
- Dinner: Broccoli Quiche
- Dessert: Cream Cheese Keto Fudge
Keto Diet Menu: Day 6
- Breakfast: Fluffy Blueberry Keto Pancakes
- Lunch: Chicken Salad
- Dinner: Roast Pork and Green Beans
- Dessert: Cacao Butter Keto Blondies
Keto Diet Menu: Day 7
- Breakfast: Creamy Kale and Eggs
- Lunch: Prosciutto Wrapped Asparagus
- Dinner: Parmesan Chicken Tenders
- Dessert: Keto Carrot Cake with Sugar-Free Icing
Now that you are familiar with our low-calorie meal plan, check out the other recipes on our Facebook Group, so you’re never bored. We post tons of great content, and have original keto videos of recipes you'll love to make at home.
Keto Diet Menu Cheat Sheet
If you’re still not where you want to be after our 1-week keto meal plan, this cheat sheet is a great way to self-diagnose what’s going on, and make sure you're not missing something critical:
- Too much protein = can knock you out of ketosis
- Too little protein = lose muscle mass
- Too many fats = gain body fat
- Too little lipids = low energy levels
- Too many carbohydrates = will knock you out of ketosis
- Too little carbohydrates = more ketone production, but less fuel for high-intensity exercise
- Not enough intensity or training volume = less ketone production
High-intensity exercise with sufficient training volume = glycogen depletion and more ketone production.
Exogenous ketones are a great way to get into ketosis and can reduce the symptoms of keto flu. You can read up more on how exogenous ketones work and when to take them for the best results.