Kitogenic Diet Food List: Ketogenic Diet Meal Plan For One Week

Kitogenic Diet Food List: Ketogenic Diet Meal Plan For One Week

 

Before going to the ketogenic diet food list, you should know about what is ketogenic diet? The Ketogenic Diet refers to a type of diet that generates a situation of ketosis similar to fasting so that the body stops using carbohydrates as a primary source of energy, replacing them with fats.

The ketogenic diet helps us in weight loss and to conserve and increase the muscle and burn fat. The diet in this type of diet is adjusted to proportions of nutrients in which fats have absolute priority, constituting approximately 70% of the contribution, while proteins occupy 25% and the rest of residual percentage belongs to carbohydrates.

On the ketogenic diet, it must be clear that not all fats are good. The appropriate fats are saturated and monounsaturated fats found in foods such as nuts, olive oil, coconut oil or eggs. However, avoid hydrogenated fats, for example, margarine.

 

The Ketogenic Diet Food List:

Ketogenic Diet food list

 

Most recommended Ketogenic Diet fatty foods:

The most recommended ketogenic diet fatty foods that should be consumed in a ketogenic diet food list with these characteristics are the following

  • Coconut oil
  • Olive oil
  • Avocado
  • Olives
  • Macadamia oil
  • Red palm oil
  • Butter
  • Chicken
  • Duck
  • Nuts

Homemade Mayonnaise:

  • Peanut butter without carbohydrates
  • Red meat
  • Bacon

Protein foods for Ketogenic Diet Food List:




The protein foods that we must include to complete the ketogenic dietfood list are:

Eggs: Preferably cooked.

Fish: Especially tuna, sardines, salmon, cod, and squid.

Seafood: Mussels, crab, shrimp, lobster, clams …

Red meat: cow, duck, lamb

Pork Meat:

Poultry: Chicken, turkey or duck

Bacon and sausages: Avoiding added sugars

Use of vegetables in a Ketogenic Diet Food List:




Regarding vegetables, the ones that are most suitable for a ketogenic diet are those that do not carry starch. Among others:

  • Olives
  • Chard
  • Garlic
  • Celery
  • Broccoli
  • Alfalfa
  • Bamboo
  • Coles
  • Green leafy vegetables
  • Spinach
  • Asparagus
  • Leeks
  • Mushrooms
  • Beet

However, avoid corn, potatoes and green peas, as well as moderate consumption of tomatoes, peppers, carrots, and squash. Here you can see a delicious dish that includes sausage, onion, tomato, and egg, among others.

Knowing all this we can already have an idea of the type of meals we can make. Anyway, let’s see an example of a ketogenic diet menu designed for a week:

 

“Weekly menu for a  Ketogenic Diet Meal Plan”




Monday:

Breakfast: Eggs with bacon

Lunch: Mini-pizzas

Meal: Pork Chops

Dinner: Crispy green beans

 

Tuesday:

Breakfast: Sausage omelet with spinach

Lunch: A cup of paisano cheese

Food: Meat wrapped with bacon

Dinner: Mini pizzas

 

Wednesday

Breakfast: Bacon frittata

Lunch: A cup of paisano cheese

Food: Chicken curry with butter

Dinner: Rice with cauliflower




Thursday:

Breakfast: A cup of coffee and two tablespoons of coconut oil

Lunch: Bacon snack

Food: Meat with chili

Dinner: Half a cup of Parmesan cheese and crispy green beans

 

Friday

Breakfast: Pumpkin pancakes

Lunch: Two tablespoons of coconut oil

Food: Meat wrapped in bacon

Dinner: Portobello hamburger

 

Saturday

Breakfast: A cup of coffee and two tablespoons of coconut oil

Lunch: Bacon frittata

Food: Meat with chili

Dinner: Bacon pieces with pepper

 

Sunday

Breakfast: Ketogenic butter pancakes and two tablespoons of coconut oil

Lunch: Meat wrapped in bacon

Meal: Low-carb mashed potatoes

Dinner: Portobello burgers and two tablespoons of olive oil

 

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