Keto Diet For Women Over 50 (Printable)

Keto Diet For Women Over 50 – Overview

Nowadays, women over 50 are way more concerned about their weight than those in their early 30s. Keto diet for women over 50 can is certainly proven to be a game changer for this age group as a practical method.

The point is appropriately backed by all the recent medical research and observations in the same direction. According to Dr. Richard from the California medical college, the keto diet is quite apt and safe for all those over-aged women. However, considering the heavy protein content of a typical keto diet, you should still consult your physician before making such major change in your daily nutrition.

What is a Keto Diet for Women over 50?

The concept and recommendations are similar to the standard keto diet. Being a woman, you may have to make slight changes in the meal portions and serving sizes. Also, women require more calcium, potassium, and other vitamins & minerals due to the heavy bleeding during menstruation.

Besides keeping the carb intake on the lower side, you have to increase healthy fats and proteins in your daily meals. So once your body enters into the ketosis phase, it will then trigger the weight loss within.

Additionally, you have to avoid consuming any processed, packaged, or refined food item as they bring those harmful chemicals and calories to your gut. Now, before getting started with this printable Keto diet for women over 50, read all the provided guidelines and instructions.

General guidelines for the Keto Diet for Women over 50

  • Ensure the proper intake of all the macronutrients by your health, weight, and metabolism
  • Opt for home-cooked food and avoid ordering food from outside
  • Track your calories daily while further keeping an eye on the meal portions and serving sizes
  • Avoid consumption of processed, refined, and sugary food items
  • Don’t proceed with this diet without consulting with your doctor or physician
  • Skip it in case you are diagnosed with any severe health complications or chronic disease
  • Drink at least 7-8 glasses of water daily to keep yourself hydrated all the time

 

Weekly planner for Keto diet for women over 50

Day 1.

Keto diet for women over 50 - Asian beef salad

Keto diet for women over 50 – Asian beef salad

 Breakfast- 1 serving of spinach eggs scramble with olives and mushrooms.

Snack- 1 serving of green smoothie  

Lunch- 1 serving of Asian beef salad

Snack- 1 serving of non-fat greek yogurt with 1 apple

Dinner- 1 serving of pesto chicken casserole

 

Day 2.

Keto diet for women over 50 - smoked salmon

Keto diet for women over 50 – smoked salmon

Breakfast- 1 serving of hardboiled eggs with 1 orange 

Snack- 1 serving of chocolate protein shake 

Lunch- 1 serving of mixed green salad with smoked salmon

Snack- 1 serving of baby carrots and hummus

Dinner- 1 serving of Pork chop with red cabbage slaw

 

Day 3.

Keto diet for women over 50 - cucumber avocado salad

Keto diet for women over 50 – cucumber avocado salad

 Breakfast- 1 serving of Denver omelet with 2 strips of bacon

Snack- 1 serving of cucumber avocado salad

Lunch- 1 serving of tex mex tuna salad with sun-dried tomatoes

Snack- 1 serving of Oregano eggs with 1 apple

Dinner- 1 serving of zucchini noodles with feta cheese 

 

Day 4.

Keto diet for women over 50 - roasted tomatoes

Keto diet for women over 50 – roasted tomatoes

Breakfast- 1 serving of easy cabbage hash browns with roasted kale crisps

Snack- 1 serving of mashed sweet potato with 1 cup of strawberries

Lunch- 2 servings of grilled lime chicken with roasted tomatoes

Snack- 2 apples

Dinner- 1 serving of roasted chicken breast with sautéed spinach

 

Day 5.

Keto diet for women over 50 - plain tuna salad

Keto diet for women over 50 – plain tuna salad

Breakfast- 1 serving of scrambled eggs with onion flakes

Snack- 1 serving of plain tuna salad with 1 apple

Lunch- 1 serving of egg baked avocadoes with onion flakes

Snack- 1 cup of non-fat Greek yogurt with almonds ( 1 oz)

Dinner- 1 serving of stir-fried shrimps with fried broccoli and bell peppers

 

Day 6.

Keto diet for women over 50 - kale chips

Keto diet for women over 50 – kale chips

Breakfast- 1 serving of easy-cooked eggs with 1 orange

Snack- 1 serving of green smoothie with pecans ( 1 oz)

Lunch- 1 serving of grilled chicken breast

Snack- 2 servings of kale chips with herb sauce

Dinner- 1 serving of grilled beef kebabs with sautéed bell pepper

 

Day 7.

Keto diet for women over 50 - protein pancakes

Keto diet for women over 50 – protein pancakes

Breakfast- 1 serving of scrambled eggs with onions and mushrooms  

Snack- 1 serving of protein pancakes

Lunch- 1 serving of cream cheese omelet with a mixed green salad

Snack- 1 serving of zucchini noodles with 1 cup of raspberries

Dinner- 1 serving of broiled trout with sautéed bok choy

Bottomline for Keto diet for Women over 50

There’s no rocket science for you to learn regarding this diet. The concept is clear, simple, and easy to implement in your day to day schedule. Still, as the diet requires lower amounts of carbohydrates, you must consult with your doctor or physician before getting started.

Printable (PDF) Keto diet for Women over 50

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of spinach eggs scramble with olives and mushrooms.1 serving of hardboiled eggs with 1 orange 1 serving of Denver omelet with 2 strips of bacon1 serving of easy cabbage hash browns with roasted kale crisps1 serving of scrambled eggs with onion flakes1 serving of easy-cooked eggs with 1 orange1 serving of scrambled eggs with onions and mushrooms  
Snack1 serving of green smoothie  1 serving of chocolate protein shake 1 serving of cucumber avocado salad1 serving of mashed sweet potato with 1 cup of strawberries1 serving of plain tuna salad with 1 apple1 serving of green smoothie with pecans ( 1 oz)1 serving of protein pancakes
Lunch1 serving of Asian beef salad1 serving of mixed green salad with smoked salmon1 serving of tex mex tuna salad with sun-dried tomatoes2 servings of grilled lime chicken with roasted tomatoes1 serving of egg baked avocadoes with onion flakes1 serving of grilled chicken breast1 serving of cream cheese omelet with a mixed green salad
Snack1 serving of non-fat greek yogurt with 1 apple1 serving of baby carrots and hummus1 serving of Oregano eggs with 1 apple2 apples1 cup of non-fat Greek yogurt with almonds ( 1 oz)2 servings of kale chips with herb sauce1 serving of zucchini noodles with 1 cup of raspberries
Dinner1 serving of pesto chicken casserole1 serving of Pork chop with red cabbage slaw1 serving of zucchini noodles with feta cheese 1 serving of roasted chicken breast with sautéed spinach1 serving of stir-fried shrimps with fried broccoli and bell peppers1 serving of grilled beef kebabs with sautéed bell pepper1 serving of broiled trout with sautéed bok choy

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