Because my original 7-day meal plan for women was laden with complex carbohydrates, it wasn’t keto friendly. I promised I would develop a similar keto weight loss meal plan that still held true to the goal of delivering nutrition to you on your weight loss journey.
Weight loss is an important goal for many of us – in fact it is one of the reasons many people choose to try the keto diet in the first place. I mean – it certainly isn’t because we like these keto side effects.
Before we get into my keto weight loss meal plan, we should probably review what foods you can and cannot eat while on a keto diet or living the ketogenic lifestyle.
Keto Diet Food Review
The ketogenic (keto) diet is a low-carbohydrate, high-fat diet designed to shift the body into a state of ketosis, where it primarily uses fat for fuel instead of carbohydrates. Here’s a brief overview of foods that you can and cannot eat on the keto diet.
Incomplete List of Foods You Can Eat
Meats
- Lean meats like chicken and turkey.
- Fatty meats such as beef, pork, and lamb.
Fatty Fish
- Salmon, mackerel, trout, and other omega-3 rich fish.
Eggs
- Eggs are an excellent source of protein and healthy fats.
Dairy
- High-fat dairy products like butter, cream, and full-fat cheese.
- Greek yogurt and high-fat cottage cheese (in moderation).
Healthy Oils and Fats
- Olive oil, coconut oil, avocado oil, and butter.
- Avocados and nuts, especially almonds and macadamias.
Veggies
- Low-carb vegetables such as leafy greens, broccoli, cauliflower, zucchini, and bell peppers.
Berries
- Limited amounts of berries like strawberries, blueberries, and raspberries.
Nuts & Seeds
- Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds.
Protein
- Tofu and other soy products.
- Plant-based protein sources like tempeh.
Beverages
- Water, herbal tea, black coffee (without added sugars), and unsweetened almond or coconut milk.
Very Incomplete Foods You Should Not Eat on a Keto Diet
Grains & Other Starches
- Wheat, rice, pasta, and other grains.
- Starchy vegetables like potatoes and corn.
Sugar
- Sugar in all forms, including candies, cakes, and sugary beverages.
- High-sugar fruits like bananas and grapes.
Legumes
- Beans, lentils, and chickpeas.
High Carb Veggies
- Carrots, peas, and most root vegetables such as potatoes.
Processed Foods
- Avoid processed and packaged foods, as they often contain hidden sugars and carbs.
Low Fat Dairy
- Choose full-fat dairy over low-fat or fat-free options.
Alcohol
- Most alcoholic beverages are high in carbs and can interfere with ketosis.
Sauces & Condiments
- Be cautious with sauces and condiments that may contain added sugars or carbs.
Artificial Sweeteners
- Some people choose to avoid artificial sweeteners, as they can potentially impact blood sugar levels and insulin response.
Designing the Keto Weight Loss Meal Plan
With these restrictions in mind, it’s time to start laying out our keto weight loss meal plan designed for women who want to explore the keto diet or are already on a keto diet (and already in ketosis).
We not only have to remove most of the carbohydrates from the original meal plan, but also have to make some caloric adjustments. Our target for the keto weight loss meal plan is going to be between 1500 – 1800 calories per day. You can adjust up or down depending on your needs.
We’re also going to keep our same protein options of fish, lean chicken and tofu as these will be a foundation for the keto weight loss meal plan being built.
Day 1
- Breakfast: Keto avocado and bacon egg cups (~400 calories)
- Lunch: Cobb salad with grilled chicken, avocado, and blue cheese dressing (~600 calories)
- Dinner: Baked salmon with a side of sautéed asparagus in butter (~600 calories)
- Snack or Dessert: Keto cheesecake fat bombs (~150 calories)
Total: ~1750 calories
Day 2
- Breakfast: Keto-friendly chia seed pudding made with almond milk (~350 calories)
- Lunch: Grilled chicken with garlic butter and a side of cauliflower mash (~600 calories)
- Dinner: Zucchini noodles with creamy Alfredo sauce and grilled shrimp (~600 calories)
- Snack or Dessert: Keto avocado ice cream (~150 calories)
Total: ~1700 calories
Day 3
- Breakfast: Keto omelet with mushrooms, cheese, and avocado (~400 calories)
- Lunch: Caprese salad with grilled chicken, fresh mozzarella, tomatoes, basil, and drizzled with olive oil (~500 calories)
- Dinner: Baked chicken thighs with rosemary and olive oil, served with roasted Brussels sprouts (~600 calories)
- Snack or Dessert: Keto coconut and dark chocolate fat bombs (~150 calories)
Total: ~1650 calories
Day 4
- Breakfast: Keto frittata with chicken, cheese, and spinach (~400 calories)
- Lunch: Chicken with Dijon mustard cream sauce, accompanied by sautéed green beans (~600 calories)
- Dinner: Beef and broccoli stir-fry with sesame oil and soy sauce (~600 calories)
- Snack or Dessert: Keto lemon cheesecake mousse (~150 calories)
Total: ~1750 calories
Day 5
- Breakfast: Keto pancakes with sugar-free syrup (~350 calories)
- Lunch: Chicken Caesar salad with parmesan cheese and Caesar dressing (~500 calories)
- Dinner: Grilled salmon with garlic and rosemary, served with cauliflower rice (~600 calories)
- Snack or Dessert: Keto peanut butter and chocolate chip cookies (~150 calories)
Total: ~1600 calories
Day 6
- Breakfast: Keto-friendly smoothie with almond milk, tofu, avocado, and protein powder (~350 calories)
- Lunch: Tofu and avocado salad (~500 calories)
- Dinner: Grilled chicken with Dijon mustard cream sauce, accompanied by sautéed green beans (~600 calories)
- Snack or Dessert: Keto raspberry and almond butter cups (~150 calories)
Total: ~1600 calories
Day 7
- Breakfast: Keto avocado and bacon egg cups (~400 calories)
- Lunch: Shrimp and avocado salad with cilantro lime dressing (~500 calories)
- Dinner: Beef and broccoli stir-fry with sesame oil and soy sauce (~600 calories)
- Snack or Dessert: Keto lemon cheesecake mousse (~150 calories)
Total: ~1650 calories
One more item to note about the keto weight loss meal plan – you will notice that the snack and dessert have been combined. To keep the calories down and stay within the keto rules, I had to be a little more restrictive when it came to the extras.
Final Thoughts on the Updated Keto Weight Loss Meal Plan
I developed this meal plan as a guide to help women who are on a keto diet or thinking about a keto diet and still want to stay within the guidelines of an overall diet plan that works. The plan is simple – focus on still getting as many of the macronutrients you need to lose weight in a healthy way but still eat great.
Of course, before starting a keto diet, it is best to consult a doctor or dietitian. You should also adjust my keto weight loss meal plan to meet your needs and dietary restrictions.
If you try this meal plan or have any suggestions, I’d love to know!