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7 Day Keto Diet Meal Plan (Avoid Gastric or Bariatric Surgery )

admin / January 14, 2018
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The average cost of gastric bypass surgery is $23,000, the average cost of lap band is $14,500, and the average cost of sleeve gastrectomy surgery is $14,900. So before getting too involved, spend time determining if your insurance will cover weight loss surgery 

Or start a Keto diet Free of cost download full free meal plan below and save in your mobile

How many times have you wanted to lose weight and begin a new diet, but had no idea where to start?

Chances are it has happened more than once, as it’s a common theme among women especially. Dieting can be a tough feat to overcome.

There is so much hogwash in the media about what is effective and safe for females.

What makes it worse is that most of the media around health and fitness is flooded with crash diets guaranteed to “help you lose all unwanted fat,”.

When in reality all you’re doing is throwing your metabolism, health and wellbeing into a tailspin.

There is one however, that you may have heard of that perhaps sparked your interest – the Keto Diet.

THE 7 Day KETO DIET Meal Plan

Now we’ve created a simple keto meal plan that will be easy for beginners to follow.

These are easy to access food items, so you don’t have to worry about sourcing some “special” ingredients from the jungles of Indonesia.😉

So let’s get right into it!

Monday

Breakfast

Omelet Cooked In 1 Tbsp. Coconut Oil:

  • 3 Eggs
  • Tomato
  • ½ Cup Shredded Cheese
  • Handful of Spinach
  • 2 Pieces of Bacon

Lunch




Mexican Cheeseburger:

  • 80/20 Beef Ratio
  • 2 Tbsp. Salsa
  • 2 Tbsp. Guacamole
  • 1 Slice of Cheese
  • Sliced Onion
  • Jalapeños

Dinner

Homemade Pizza:

  • Flax Seed Crust (Find sample recipe here)
  • 1 Cup Shredded Cheese
  • ½ Cup Marinara Sauce
  • 2 Slices of Bacon, Crumbled
  • 2 Sausage Links, Crumbled
  • 1 Tbsp. Ranch Dressing, Drizzled on Top
Tuesday

Breakfast

Fried Egg Plate:

  • 2 Eggs Fried In 1 Tbsp. Butter
  • 2 Pieces of Bacon
  • ½ Cup Spinach Sautéed in Bacon Grease

Lunch

Spinach Salad:

  • 2 Cup Spinach
  • 6 oz. Chicken Thigh
  • 2 Tbsp. Grated Cheese
  • 3 Tbsp. Olive Oil *
  • 1 Tbsp. Dijon Mustard *
  • Juice from Half Lemon *
  • ½ Tsp. Curry Powder *
  • For Dressing

Dinner

Coconut-Lime Skirt Steak (Get recipe here)

Wednesday

Breakfast

Dark Chocolate Coconut Chia Pudding (Makes 4 Servings): Combine all ingredients marked with in an airtight container. Let sit in the fridge for at least 4 hours before enjoying.

  • ¼ Cup Chia Seeds
  • 2 Cups Coconut Milk
  • 2 Tbsp. Dark Cocoa Powder, Unsweetened
  • ½ Tsp. Vanilla Extract
  • 2 Packets of Stevia

Lunch

BLT Wraps (Bacon Lettuce Tomato) (Makes 3 Wraps)

  • 6 Slices of Bacon
  • 3 Large Romaine Leaves
  • 3 oz. Grilled Chicken
  • 2 oz. Shredded Cheese
  • 3 Tsp. Mayonnaise
  • 6 Slices of Tomatoes

Dinner

Chipotle Steak Bowl (Makes 4 Servings):

  • 16 oz. Steak
  • ½ Cup Guacamole
  • 8 oz. Pepper Jack Cheese
  • 1 Cup Sour Cream
  • Handful Cilantro, Chopped
  • Hot Sauce
Thursday

Breakfast

4 Ingredient Keto Pancakes with Berries (Makes 4 Servings): Blend ingredients together with a fork and let sit for 5 minutes.

Pour into pancake size servings and cook over heated pan with 1 tbsp. butter. Cook 3 – 4 minutes each side. Top with berries and homemade (unsweetened) whipped cream.

  • 4 Eggs
  • 8 oz. Cottage Cheese
  • 1 Tbsp. Psyllium Husk Powder
  • 2 oz. Butter

Lunch

Tuna Salad Lettuce: Combine all ingredients and fill lettuce leaves.

  • 1 Can Tuna, Drained
  • 4 Romaine Lettuce Leaves
  • 2 Hard Boiled Eggs, Chopped
  • 2 Tbsp. Mayonnaise
  • 1 Tsp. Lemon Juice
  • ½ Onion, Diced
  • Salt + Pepper, To Taste

Dinner

Pork Chop with Vegetable:

  • 1 Medium Pork Chop (Seasoned with salt, pepper and garlic and roasted in 1 tbsp. butter)
  • 1 Cup of Green Veggie (Roasted in 1 tsp. butter and salt)
Friday

Breakfast

  • Dark Chocolate Coconut Chia Pudding (See recipe here)

Lunch

When ready, sear with olive oil in a frying pan until desired temperature. Slice and serve over salad.

  • ¼ Cup Tamari *
  • ½ Tsp. Salt *
  • 1 Tsp. Garlic *
  • 1 Tbsp. Chili Paste *
  • 1 Tbsp. Lemon Juice
  • 1 Tbsp. Olive Oil
  • 2 Cup Salad Greens
  • ½ Bell Pepper
  • Cherry Tomatoes

Dinner

  • Bacon Wrapped Meatloaf (Find the recipe here)
Saturday

Breakfast

Egg and Avocado:

  • 2 Scrambled Eggs Cooked in 1 Tbsp. Butter
  • Handful of Chives
  • ¼ Cup Shredded Cheese
  • 2 Slices Canadian Bacon
  • 1/2 Avocado

Lunch

Turkey and Cheese Roll-Ups:

  • 4 Sliced Deli Turkey (Not Cured in Sugar)
  • 3 Slices Jack Cheese
  • 2 Tbsp. Mayonnaise
  • ½ Avocado, Sliced
  • 1 Tsp. Hot Sauce

Dinner

Broiled Salmon

  • 1 Medium Filet Broiled in 1 Tbsp. Butter
  • Salt, Garlic and Cayenne to Taste
  • 1 Cup Steamed Broccoli
  • 1 Tsp. Olive Oil, Drizzled
Sunday

Breakfast

Sausage, Egg and Cheese: Assemble eggs on top of sausage patty with a slice of cheese and drizzle with hot sauce.

  • 2 Eggs Cooked in 1 Tbsp. Butter
  • 2 Slices of Cheese
  • 2 Sausage Patties
  • 1 Tbsp. Hot Sauce

Lunch

Chicken Zoodle Soup: Simmer all ingredients together for 10 – 15 minutes.

  • 3 Cups Chicken Broth
  • 6 Oz. Chicken Breast, Chopped or Shredded
  • 2 Tbsp. Coconut Oil
  • 1 Celery Stalk, Chopped
  • ½ Onion, Chopped
  • ¼ Cup Cilantro
  • 1 Zucchini, Spiralize
  • Salt and Pepper, To Taste

Dinner

  • Taco Pie (Get recipe here)
TRY THIS KETO DIET MEAL PLAN!

Not all diets are “fads” created by corporate companies to gain spotlight exposure.

As always, consult your physician before beginning any drastic dietary changes.

Going Keto has been researched enough to prove its benefits for those who want to lose weight and boost their metabolism.

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