One Week Keto Diet Meal Plan To Lose Weight

Below is a one-week keto diet meal plan to lose weight without starving yourself! If you have been looking for ways to lose weight fast at home safely, this post will provide you with the perfect method that you can start using right away. Note: If you begin to feel dizzy or lightheaded while on this diet, we recommend getting your vitamins and minerals checked through a blood test.

One Week Keto Diet Meal Plan To Lose Weight

Follow this keto diet meal plan correctly and you will notice your weight begin to drop. Please note that this diet may not work for some people who suffer from certain health issues or hormonal imbalances.

Monday- Breakfast – 3 egg omelet with a slice of white cheese, 1 sausage, and 100 grams of spinach.

Eggs are very rich in protein and lutein both of which helps keep you feeling full throughout the morning till midday. You can either combine all of your ingredients above into a mouth-watering omelet or you can eat them separately, just make sure you eat them. All of the ingredients above should amount to 30 grams of protein, also, spinach is another awesome source of potassium, magnesium, and electrolytes.

Lunch – Salad

For lunch, you are going to be having salad only! Your ingredients should be 2 cups of lettuce, 1 diced tomato, sprinkle a tablespoon of bacon, 1 tablespoon of mayonnaise and a little bit of hot sauce which is optional. Adding a few chunks of avocado and leafy green vegetables are also optional.

Dinner – Salmon with Asparagus


  • 1 Tablespoon of fresh lemon juice
  • 1/2 Tablespoon of butter
  • 1 Garlic chopped
  • Salt
  • Pepper
  • 1/2 A salmon
  • 1 Cup of asparagus
  • 1 Tablespoon of olive oil
  • Baking sheet


Mix the lemon juice, butter, chopped garlic, and some salt and pepper and set it aside to garnish the salmon. Heat the oven up to 450F and place the salmon onto a baking sheet, pour your sauce over it and toss it a little along with the asparagus. Place it in the oven and bake for 20 minutes.

TUESDAY- Breakfast – Bacon, and Eggs

Not only is this breakfast loaded with protein but it will increase your energy levels and keep you feeling full until lunch. Fry 2 eggs with 2 strips of bacon and a slice of your favorite toast. You can also have a cup of coffee with your eggs as well.

Lunch – Spinach Salad


  • 1 Bunch Spinach
  • 1/2 Onion
  • 1 Tomato
  • 1 Tablespoon of hot sauce
  • 1 Tablespoon of vinegar
  • 1 Tablespoon of olive oil

Make a plate of green salad using the ingredients above and serve with 1/2 a salmon. This lunch menu is a powerhouse of protein and fiber combo that you can enjoy.

Dinner – Cheese-Stuffed Burgers

After a light lunch, you are allowed to eat a heavy dinner which you will make using 2 beef patties with 1 cheddar cheese. You can also add some fresh vegetables like tomatoes and lettuce but that’s it nothing more.

WEDNESDAY- Breakfast – Egg Muffins

Wednesday’s breakfast is going to be egg muffins. Simply mix 7-8 eggs with spinach leaves along with any cheese of your choice, add in some bacon and pour them into muffin tins. Bake for up to 30 minutes and store them in plastic wraps for up to 3 days. Have up to 2 for breakfast.

Lunch – Cottage Cheese, Blueberries, and Hot Sauce

Have a few slices of cottage cheese, a handful of blueberries or walnuts and 2 tablespoons of hot sauce for lunch.

Dinner – Meatloaf

You will be having a few slices of meat with vegetables for dinner. If you do not know how to make it, here is a tasty meatloaf recipe that you can try. Make sure you add some veggies for the extra fiber.

THURSDAY- Breakfast – Eggs

Boil or fry a few eggs for breakfast or you can have an egg and bacon muffin.

Lunch – Tuna Salad Lettuce Wraps

Make a tuna salad with half an avocado, cherry tomatoes, a few tablespoons of mayonnaise and make your lettuce wraps. Have them for lunch and that’s it. You can also throw in some baby spinach for the extra vitamins and minerals.

Dinner – Cabbage Soup


  • A cup of shredded cabbage
  • 1 Onion
  • 2 Garlic
  • 100 Grams of beef chunks
  • Red bell pepper
  • 1 Tablespoon of butter
  • Salt
  • 1/2 Tablespoon of soy sauce (optional)

Mix all of your ingredients into a pot, add in 2-3 cups of water and let it cook until the meat is tender. Eat it all for dinner and you are good to go.

FRIDAY- Breakfast – High Fat Coffee

You are going to have a cup of high-fat coffee for breakfast today. Mix a cup of coffee with 1 tablespoon of coconut oil, 2 tbsp. of grass-fed butter, and add some zero-calorie sweetener.

Lunch – Spam Fries and Cole Slaw

For lunch, you will be having coleslaw and spam fries, here is the perfect coleslaw recipe that you can try. And you can also try this recipe to make your spam fries.

Dinner – Tacos

You can have some tacos for dinner.

SATURDAY- Breakfast – Eggs

Simply boil 2 eggs and have them for breakfast. You can add a few cherry tomatoes on the side with a pinch of salt.

Lunch – Taco Salad

Have some tacos? Trow together some tacos, sour cream and a spoon of salsa along with some cheddar cheese to make a mouth-watering taco salad! This is all you will be having for lunch today!

Dinner – Pork Roast and Roasted Veggies

By now, you might be thinking ” another leftover recipe” well it’s not only easy to throw some leftovers together in like 5 minutes but also an awesome way to keep your fridge clean! Throw together a pice of leftover pork roast with some garlic, salt, and cumin plus a handful of Brussel sprouts, broccoli or cauliflower and air-fry it for 5 minutes and enjoy.

SUNDAY- Breakfast – Avocado-Baked Eggs

Here is a very creative breakfast that you can make in 5 minutes. Cut an avocado in half and remove the seed. Break an egg and pour it into the avocado, place it into the oven and bake until the egg is cooked.

Lunch – Chicken and Hummus Lettuce Wraps

Today will be a very low-calorie lunch but don’t worry, by now, you are already used to eating light. Besides, it’s full of protein which will help keep you feeling full for at least a few hours. Simple shred some leftover chicken with a few spoons of hummus and a few slices of lettuce and enjoy.

Dinner – Cheesesteak Casserole

If you have some leftover pork roast, it would be perfect for this recipe which you can throw into a broiler along with some chopped peppers and onions, cheddar and cream cheese. A perfect way to enjoy a mouth-watering cheesesteak casserole from leftovers.


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