The keto diet (short for ketogenic diet) is a popular eating plan that drastically reduces your intake of carbohydrates and replaces them with fat. Doing so puts your body into a state called ketosis, which makes it incredibly efficient at burning fat for energy. This metabolic change has several effects on your body, including weight loss. If you’re interested in getting started on this eating plan, we’ve put together a 5-day keto meal plan for weight loss.
On the keto diet, you can enjoy foods like meat, fish, eggs, cheese, butter, oils, nuts, seeds, and low-carb vegetables. These foods are high in fat and protein and low in carbohydrates, helping your body stay in ketosis. You must limit foods high in carbohydrates, including grains, sugar, fruits, and starchy vegetables like potatoes. That means saying goodbye to bread, pasta, rice, and most processed snacks and sweets.
One of the main benefits of the keto diet for weight loss is that it helps control hunger. Eating foods high in fat and protein tends to make you feel fuller for longer, leading to reduced calorie intake and ultimately weight loss. Additionally, the keto diet improves insulin sensitivity, helping to control blood sugar levels.
However, it’s important to note that the keto diet isn’t suitable for everyone, especially those with certain medical conditions or dietary restrictions, so be sure to consult with a medical professional before starting any new diet plan.
For those looking to make healthy choices, here is my 5-day keto diet meal plan for weight loss.
First day
Breakfast: Keto Overnight Oats with Berries and Cream
Keto Overnight Oats with Berries and Cream are the perfect breakfast for weight loss on the keto diet because they are low in carbs and high in healthy fats, helping you stay in ketosis and burn fat for energy. Oats and berries are high in fiber, helping you feel fuller for longer, suppressing your appetite and preventing overeating. Plus, the delicious combination of berries and cream makes for a satisfying and fun start to your day.
Lunch: Crunchy Keto Popcorn Chicken with Spicy Chipotle Aioli
This is a great lunch for weight loss because it’s high in protein and leaves you feeling full and satisfied for longer. The healthy fats in the aioli help maintain ketosis and promote efficient fat burning. Its rich flavor makes it a delicious meal that’s sure to help you reach your ketogenic diet goals.
Snack: Keto Everything Cream Cheese Cucumber
Low in carbs and high in healthy fats, this snack will keep you in ketosis and burn fat for energy. Creamy cheese and crunchy cucumber provide satisfying texture and flavor while keeping your calorie intake low. Plus, this snack is easy to prepare.
Dinner: Keto Cheeseburger Casserole
This is a great recipe for weight loss on the keto diet. It’s packed with high-quality protein and healthy fats to keep you full while maintaining ketosis, and the low-carb ingredients help reduce your overall calorie intake and curb cravings for carb-heavy foods.
the 2nd day
Breakfast: Sausage and mushroom frittata
With eggs as the main ingredient, this frittata is packed with high-quality protein and healthy fats, while mushrooms add fiber and essential nutrients while keeping the calories low. Plus, this recipe is easy to prepare and can be enjoyed anytime, making it a convenient and delicious option for reaching your keto goals.
Lunch: Keto-friendly creamy ham and broccoli soup
This recipe is packed with protein-rich ham and fiber-packed broccoli to keep you full and curb the urge to snack. The creamy texture and savory flavors make this a satisfying, indulgent meal to keep you motivated and enjoying your diet. Its simplicity and versatility make it easy to customize with other keto-friendly ingredients to keep meals interesting and varied.
Snack: Keto chips and chunky guacamole
These cheese chips are low in carbs, helping to keep you burning fat. Plus, the avocado in the guacamole is packed with healthy fats that will keep you full and satisfied. Both the chips and guacamole are high in fiber, which makes them easy to digest and keeps you full for longer. The avocado is also packed with vitamins and minerals, giving you a major nutritional boost.
Dinner: Bloody Mary Skirt Steak
Skirt steak is a lean cut of beef that is high in good quality protein and will leave you feeling full and satisfied. The marinade is made with tomato juice, Worcestershire sauce, and hot sauce, all of which are low in carbs yet full of flavor. This recipe is low in carbs yet high in protein, making it a great choice for weight loss.
Third day
Breakfast: Ham and cheese omelette
Eggs are the star here, packing in a ton of protein to keep you full and satisfied. The ham adds flavor and protein, and the cheese adds rich, creamy goodness with protein and fat. This combo helps curb hunger and stave off those pesky cravings that can undermine your weight-loss efforts.
Lunch: Spicy and sweet beef stir fry
This sweet and spicy stir fry recipe is perfect for weight loss while on the keto diet. It’s full of flavor and will make you feel full without too many carbs. The beef provides protein to help maintain muscle and keep you satisfied. Plus, the sweet and spicy flavor comes from a blend of keto-friendly ingredients like soy sauce, garlic, and chili sauce, making this a delicious and satisfying dish that fits perfectly into your keto meal plan.
Snack: Keto Latte Swirl Brownies
These brownies are low in carbs because they use almond flour and cocoa powder instead of regular flour and sugar. They’re sweetened with erythritol, a keto-friendly sweetener that won’t spike your blood sugar. Plus, they’re loaded with cream cheese, a great source of healthy fats that will keep you full and satisfied.
Dinner: Pesto chicken with mozzarella
This dinner recipe is packed with protein from the chicken and healthy fats from the pesto and mozzarella. Protein keeps you full and satisfied, which is essential for reaching your weight loss goals, and the fat in this dish is good fat, which actually helps your body burn fat for fuel, a key principle of the keto diet.
Day 4
Breakfast: Breakfast Veggie Burger
This veggie burger is packed with protein, low in carbs, and high in fiber to help keep you full. The addition of an egg provides essential protein and healthy fats to help maintain energy and curb appetite. This veggie burger is a delicious way to stay on track with your keto goals while enjoying a flavorful, satisfying meal.
Lunch: Salmon and asparagus grilled with butter
Salmon is high in omega-3 fats, which are heart-healthy and filling, asparagus is high in fiber, which aids digestion and keeps you feeling full, and the butter adds richness and flavor without adding carbs, making this dish delicious and ketogenic-friendly.
Snack: Smoked salmon and cucumber
Smoked salmon is packed with omega-3 fatty acids, which are good for heart health and inflammation. Cucumber provides a crisp, refreshing base that’s low in calories and super hydrating, helping to fill you up without the extra carbs. Plus, this recipe is quick and easy to prepare, so you can enjoy a delicious, nutritious meal without spending hours in the kitchen.
Dinner: Prime rib with Italian herb sauce
This recipe’s juicy prime rib is cooked to perfection and packed with satisfying protein. Plus, it’s smothered in a flavorful Italian herb sauce that packs a punch of flavor without sneaking in any carbs. The keto diet is all about eating less carbs and more fat, and this recipe checks all the boxes. The fat in the prime rib and the olive oil in the sauce will keep you energized and focused, and the low carbs keep your body in fat-burning mode, which is what keto dieters love.
Day 5
Breakfast: Paleo Breakfast Sausage
Protein is your secret weapon for weight loss because it helps you build and maintain muscle and burns more calories even at rest. Healthy fats, like the olive oil in this recipe, provide a steady source of energy and help curb appetite. Plus, it’s low in carbs, making it perfect for the keto diet, as it keeps you in ketosis and burns fat for fuel instead of carbs.
Lunch: The best buffalo wings
The chicken wings in this recipe are baked rather than battered and fried, making them ketogenic diet friendly, and the buffalo sauce adds flavor without adding extra carbs.
Chicken wings are a filling and satisfying snack or meal that will keep you fuller for longer and reduce cravings for high carbohydrate foods. To keep your carbohydrate intake in check, watch the portions you eat and any additional sauces or dips.
Snack: Creamy Bacon Spinach Dip
This dip is a combination of cream cheese and whipped cream that creates a rich, creamy base, while the bacon adds a satisfying crunch and flavor. Spinach is a great choice for the keto diet because it provides vitamins and minerals without adding too many carbs.
This dip is high in fat and low in carbs, fitting perfectly into the keto macronutrient ratio, and is versatile too, making it a delicious, hearty snack or appetizer when served with low-carb veggies like celery and bell peppers.
Dinner: Scallops with chimichurri
Scallops are low in carbs and high in protein, helping you feel full. They’re also packed with nutrients like vitamin B12 and omega-3 fatty acids. Chimichurri sauce is a flavorful blend of herbs, garlic, and olive oil that’s low on carbs. This dish is quick and easy to make, making it perfect for busy keto dieters.
Join our newsletter!
