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The Ketogenic Diet (a.k.a. Keto Diet) is a high-fat and very low-carb diet, which helps burn fat and lose weight. For beginners, you may not have ideas to get started with Keto Diet. What foods should you eat? Keep reading to know more about the meal plan for Keto Diet beginners.

Keto Diet

How Keto Diet helps you lose weight?

The keto diet is a high-fat, sufficient protein and low-carb diet. When you eat fewer carbohydrates (less than 20 grams per day), you increase the consumption of fat. Due to your body lacks glucose by controlling the intake of carbs, your body will be changed to the metabolic state called “ketosis”. Your liver will start to burn fats and ketones as energy.

Daily

7- Day Keto Diet meal plan

Thinking of going Keto? This one-week keto meal plan, ideal for both keto beginners, is the perfect way to get started.

Monday

Breakfast: Yogurt with keto-friendly granola

Lunch: Grilled salmon with a salad of mixed leafy greens and tomato

Dinner:  Chicken breast with cauliflower mash and green beans

Snacks: Sticks of celery and pepper with guacamole

Pan seared salmon steak with fresh herbs, tomatoes, red peppers, shallots, garlic, lemon and olive oil in a steel skillet.

Tuesday

Breakfast: Bell pepper eggs

Lunch: Avocado tuna salad

Dinner:  Meatballs served with zucchini noodles and parmesan cheese

Snacks: A handful of berries and nuts

Wednesday

Breakfast: Mushroom omelette

Lunch: Keto chicken wings with creamy broccoli

Dinner:  Coconut chicken curry

Snacks: Sticks of celery and pepper with guacamole

Omelette with mushrooms and green young onions on cast iron pan on old wooden background. Top view.

Thursday

Breakfast: Cauliflower toast

Lunch: Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil

Dinner:  Bunless salmon burgers topped with pesto

Snacks: Coconut chips

Friday

Breakfast: Bacon & egg breakfast wraps

Lunch: Caesar salad with chicken

Dinner:  Ground beef and cabbage stir-fry

Snacks: A boiled egg

Cesar Salad with Chicken, Lettuce and Parmesan

Saturday

Breakfast: Keto pancakes

Lunch: Keto salmon with pesto and spinach

Dinner:  Roast chicken with cream sauce and sauteed broccoli

Snacks: Slices of cheese and bell peppers 

Sunday

Breakfast: Baked egg avocado boats

Lunch: Cauliflower fried rice with egg

Dinner:  Beef stew made with mushrooms, onions, celery, herbs, and beef broth

Snacks: A handful of berries and nuts

Homemade Organic Egg Baked in Avocado with Salt and Pepper

Remarks:

If you have type 2 diabetes or cardiovascular disease, you are better to consult your doctor before attempting a ketogenic diet. They will recommend a weight-loss diet that is good for you.

If you have concerns or questions, please seek medical advice before starting any diet plan.

Tips for adopting a keto diet on a budget

  1. Buy foods in bulk to cut down the expenses
  2. Stock up the foods when they are on sale
  3. Go for frozen fruits and vegetables instead of fresh
  4. Opt for cheaper protein like eggs
  5. Skip the packaged keto-friendly meals

Keto-friendly fast foods

Here are some keto-friendly fast foods that you can eat for highly restrictive keto meals.

  1. Cheeseburger without the buns
  2. All-day breakfast with eggs and sausage and avoid high card hash brown and bagel/waffle
  3. Fried chicken drumsticks and coleslaw
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