The 7-day low carb menu is synonymous to the initiation phase of the ketogenic diet. This is the time when the most drastic carbohydrate restriction occurs.
To get the ketosis state started, here is a sample 7-day menu guide to a low-carb ketogenic diet.
Day 1:
Breakfast: 2 eggs, scrambled
Lunch: 1 cup of green salad (mixed leafy greens like lettuce, spinach and kale) with ham and grated cheese
Dinner: Pork chops and stir fried vegetables
Day 2:
Breakfast: Scrambled eggs
Lunch: 2 pieces sausages and mixed greens salads
Dinner: Sirloin steak and steamed kale
Day 3:
Breakfast: Ham and vegetable omelet with cheese
Lunch: 2 pieces hamburger patties with cobb salad
Dinner: Roast pork and baked broccoli with cheese
Day 4:
Breakfast: cream cheese roll ups
Lunch: baked salmon with green salad
Dinner: pan-grilled steak and steamed cauliflower
Day 5:
Breakfast: raspberry pancakes
Lunch: meatloaf and stir fried mixed greens
Dinner: spare ribs with chili pepper sauce and green salad
Day 6:
Breakfast: 2 pieces deviled eggs and 2 sausages
Lunch: beef stir fry served on a bed of lettuce
Dinner: roasted chicken with the skin on and buttered vegetables
Day 7:
Breakfast: eggs Florentine
Lunch: Chili wings and cole slaw
Dinner: grilled salmon belly with steamed mixed vegetables.
Snacks
Snacking is encouraged in a ketogenic diet. However, most of the accustomed snacks contain carbohydrates-high levels, even. Most are sugary and starchy. It is also easy to lose count of the carbohydrate contents of regular snack. Plus, snacking may become a way of addressing the sense of deprivation that the ketogenic diet may cause. Overeating is a possibility. To avoid this, prepare the snacks ahead. Place them in small plastic containers and place labels. Write down how much carbohydrates they contain and the calories. Include these in the daily total calorie and carbohydrate count.
The following are snacking guides in order to snack the right way.
• Nuts are great for snacks. Remember that they still contain carbohydrates so prepare small portions.
• Pork rinds are also great snacks. They contain fats and can produce satiety.
• Cheese cubes: munch on different types of cheeses in small cubes.
• Celery sticks (vegetables with least carbohydrates) dipped in peanut butter or cream cheese
• Beef jerky: protein snacks are great because of no carbohydrate content. However, processed proteins like beef jerky may contain hidden carbohydrates in the form of additives and fillers or the curing agent like sugar and honey. Read the labels carefully.
• Cold cuts
• Pepperoni slices
• Chicken wings
• Hard boiled eggs
• Cocktail sausages
• Roll ups. Fillings should be more of meats and creams