21 Day Keto Meal Plan
21 days of two delicious and satisfying meals per day, carefully balanced to provide around 1800 calories, you'll embark on a transformative experience without feeling deprived or hungry.
4/15/20243 min read
Whether you're new to keto or a seasoned enthusiast, this meal plan provides a comprehensive roadmap for success. From flavourful Lunches to hearty dinners, you'll enjoy a variety of nutrient-dense foods that support your health and well-being. And with our convenient shopping lists, you'll breeze through grocery trips, saving time and effort.
Join us on this 21-day journey to discover the incredible benefits of the keto lifestyle and intermittent fasting. Say hello to increased energy, improved mental clarity, and sustainable weight loss.
Here you will find the first 7 days of this 21 Day Keto Meal Plan. This will get your started and on the right track.
Let's embark on this journey together towards a healthier, happier you!
Note: This meal plan provides approximately 1800 calories per day and includes two meals a day, focusing on lunch and dinner. It emphasizes quality proteins at each meal and incorporates intermittent fasting from 8:00 PM to 12:00 PM the next day. During fasting hours, you can consume no-calorie drinks such as water, black coffee, or herbal tea.
Day 1:
Lunch (12:00 PM): Grilled chicken breast with roasted broccoli and cauliflower drizzled with olive oil.
Dinner (4:00 PM): Baked salmon with asparagus sautéed in garlic butter.
No-Calorie Drinks: Water, black coffee, herbal tea.
Day 2:
Lunch (12:00 PM): Turkey lettuce wraps with avocado, cucumber, and tomato.
Dinner (4:00 PM): Beef stir-fry with bell peppers, broccoli, and cauliflower rice.
No-Calorie Drinks: Water, black coffee, herbal tea.
Day 3:
Lunch (12:00 PM): Chicken Caesar salad with grilled chicken, romaine lettuce, Parmesan cheese, and Caesar dressing.
Dinner (4:00 PM): Zucchini noodles with creamy Alfredo sauce and grilled shrimp.
No-Calorie Drinks: Water, black coffee, herbal tea.
Day 4:
Lunch (12:00 PM): Beef and broccoli stir-fry with cauliflower rice.
Dinner (4:00 PM): Baked chicken thighs with green beans sautéed in garlic butter.
No-Calorie Drinks: Water, black coffee, herbal tea.
Day 5:
Lunch (12:00 PM): Grilled steak salad with mixed greens, cherry tomatoes, and balsamic vinaigrette.
Dinner (4:00 PM): Turkey and cheese roll-ups with cucumber slices and ranch dressing for dipping.
No-Calorie Drinks: Water, black coffee, herbal tea.
Day 6:
Lunch (12:00 PM): Shrimp and avocado salad with mixed greens, cherry tomatoes, and a lemon vinaigrette.
Dinner (4:00 PM): Cauliflower crust pizza topped with cheese, pepperoni, and veggies.
No-Calorie Drinks: Water, black coffee, herbal tea.
Day 7:
Lunch (12:00 PM): Grilled chicken breast with roasted Brussels sprouts and a side salad with olive oil dressing.
Dinner (4:00 PM): Baked cod with roasted asparagus and a side salad with ranch dressing.
No-Calorie Drinks: Water, black coffee, herbal tea.
Tip #1: Start Slowly
Ease into both the keto diet and intermittent fasting to allow your body to adjust gradually. Begin by gradually reducing your carbohydrate intake while increasing healthy fats and lean proteins. Similarly, start with shorter fasting windows and gradually extend them as your body adapts.
Tip # 2: Stay Hydrated:
Drink plenty of water throughout the day, especially during fasting periods. Staying hydrated can help curb hunger, support metabolic processes, and prevent dehydration, which is crucial during fasting.
Tip # 3: Focus on Nutrient-Dense Foods
Emphasize whole, nutrient-dense foods on the keto diet to ensure you're getting essential vitamins and minerals. Prioritize quality protein sources, healthy fats, and low-carbohydrate vegetables to support overall health and satiety.
