7-Day Keto Diet Meal Plan for busy people

Extra weight, anyone? Believe me, I know what that means. I have personally gained during my 2 pregnancies +30 kg, respectively +27 kg. I used to think from really popular online sources that exercising and consuming low-fat foods was the key to losing weight. Guess what? That is actually not true.

What is the Keto Diet about?

It is not a newly invented crash diet actually, as we might be tempted to think after all of its recent popularity. The ketogenic diet goes way back to the 1920s when doctors used it to control epilepsy seizures. If you’re unfamiliar with this diet, it’s basically a low carb, high-fat diet.

It is a diet that burns fat from your body instead of carbs. For example, if you eat a very low carb diet (5%), lots of protein (20%) and good fat (75%), your body will enter Ketosis and it will start using your body fat for energy. Here you can find some expert information about the Keto diet if you want to know all the details, presented to you by certified people.

So  basically on Keto, you are actually allowed to have bacon and eggs. Fried in butter. With a sprinkle of mozzarella.

Why did I choose Keto to lose my baby weight?

First of all, let me start by saying that I personally do not believe in dieting that make us starve, but more in a lifestyle of healthy food and exercise choices. However, I have slipped into the carb jar for a really long time, binge eating a lot before and during the pregnancy. Sugary stuff mostly.

The big problem is that fructose in sugar is the worse because it makes us even more hungry. What it does is it causes our bodies to become resistant to our main appetite suppression hormones, insulin and leptin. So when these 2 no longer do their job, our appetite is not shut-down when it should be and we just keep eating. Ouch!

This is exactly how I got myself almost 30 extra kilos in the first pregnancy. And I was no short of side effects, feeling tired and out of focus all of the time, even with proper sleep.

I tried Keto 3 months after having my first daughter and the effects of quitting carbs were instantly awesome for me. I mean, not instantly, because the first time I tried it, I had a really violent case of Keto Flu during the first 48 h. But right after the first low-carb week, I was super active, energetic and I almost instantly lost my fatigue. I also lost almost all of my first baby weight with a standard 4-month Keto diet.

I got pregnant pretty fast with my second baby and during this pregnancy, I craved and ate so much more than I should have. The same principle, eating sugary stuff and feeling extra hungry all day long. Which is why I am personally on a journey of getting my body and health back in shape after our second baby. Your reason could be similar or different, but if you decide on keto, you are in the right place to get more info and support.

Health Advantages

First of all, contrary to the myths we have been hearing and seeing in the media in the last decades, fat is not the enemy! At least not the healthy fat. Sugar & carbs, however, are.

The Keto diet has a whole list of health advantages, including weight loss, memory improvement and mental focus.

Studies show it helps fight or reduce symptoms for epilepsyinflammationAlzheimer’scancerdepression, and migraines.

Foods we can eat on Keto

There are plenty of foods that are allowed on a ketogenic diet. Here are the main ones:

1. Protein:

a) Meats:

  • Chicken
  • Turkey
  • Duck
  • Lamb
  • Ham
  • Pork
  • Hot dogs
  • Sausages
  • Bacon
  • Beef
  • Salmon
  • Lobster
  • Shrimp
  • Crab
  • Wild meats

b) Dairy:

  • Butter
  • Cottage cheese
  • Sour cream
  • Cream cheese
  • Heavy cream
  • Most types of cheeses (Feta, Gouda, Parmesan, Mozzarella, Swiss etc)
  • Plain yogurt
  • Sour cream
  • Whipped cream

2. Fats & Oils:

a) Oils:

b) Seeds and Nuts:

  • Brazil nuts
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Walnuts
  • Almonds

3. Carbs:

a) Veggies:

  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Green beans
  • Radishes
  • Romaine lettuce
  • Spinach
  • Zucchini

b) Fruits:

  • Strawberries
  • Blueberries
  • Raspberries
  • Avocado

Foods we should avoid on Keto

Keto is great, but you still can´t have your cake and eat it too. Tasty as they might be, these foods should be avoided at all cost if you want to keep your ketosis state:

  • Grains & Gluten (Pasta, Pastries, Cereals)
  • Processed and refined fats like vegetable oils and margarine
  • Fruits
  • Sugar
  • Processed treats (Cookies, chocolate bars, and ice cream)
  • Soda & Juice
  • Legumes & Soy
  • Factory Processed Meats
  • Low-Fat Foods
  • Potatoes
  • Corn
  • Beans
  • Sugary Alcoholic Drinks

7-day Keto Meal Plan for busy people

I will share with you a 7 keto meal plan that I have been pretty much eating weekly in the last 6 weeks and with which I lost already 7 kg. Of course, I am aware most of this is just water. And of course, people lose weight differently. But what is special about this 7-day meal plan is that it is crafted for people who are busy and cannot spend hours in the kitchen.

Having 2 kids under 2, a household to deal with, budgeting, shopping and working from home on your projects, all at the same time, can keep you very busy.

So I know straight of the bat that complicated recipes and meal plans will not work for us now. I also know that some keto recipes might look tasty on Pinterest and you want to have all of those yummy looking pancakes that pretty much promise that you will feel like you are not on a diet.

My personal experience is that it’s way better to start simple, get used to a simple keto diet and introduce more complex keto recipes as you go along. There are so many awesome recipes out there after you get into a routine. You can find 125 additional keto-friendly recipes here.

However, for the first month, for me, the key thing was to keep it simple, tasty and make sure it is also something my family can eat along.

I mean, my husband gladly eats all of the stuff on the menu and we also do not have a problem with repetition during the week. It is one choice less on the list, so we can focus your will power on getting difficult things done during the day. There is plenty to eat on a Keto diet and I personally do not starve or feel hungry after meals.

Click here to download a high-resolution version of the 7-day Ketogenic diet meal plan and feel free to print it out.


  • 3 egg omelet with butter and cheese
  • Coffee with cream
  • Small yogurt with cinnamon and erythritol
  • Tuna fish salad
  • Grilled chicken & cauliflower or broccoli in butter with  cheese and garlic


  • 3 egg omelet with butter and cheese
  • Coffee with cream
  • Small yogurt with cinnamon and erythritol
  • Chicken salad with cheese and olive oil
  • Pork steak & baked zucchini with parmesan


  • 3 egg omelet with butter and cheese
  • Coffee with cream
  • Grilled fish & baked zucchini with parmesan
  • Chicken meatballs fried in coconut oil


  • Yogurt, berries & nuts
  • Coffee with cream
  • Chicken meatballs fried in coconut oil
  • Grilled chicken & cauliflower or broccoli in butter with  cheese and garlic


  • Bacon and Eggs with Avocado
  • Coffee with cream
  • Baked chicken leg and tight and cabbage salad
  • Baked Salmon & Asparagus with Parmesan


  • Broccoli cream soup
  • Chicken with spinach and cheese


  • 3 egg omelet with butter and cheese
  • Coffee with cream
  • Small yogurt with cinnamon and erythritol
  • Avocado with tuna
  • Grilled chicken & cauliflower or broccoli in butter with  cheese and garlic

7 Day Keto Meal Plan | Digital Train

Good luck on your weight loss journey! You can do it!

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