Insanely Useful Keto Meal Plan for Men (7-Day PDF)

Enjoy reaching your goal with the keto meal plan for men. Because you found what you were looking for. With this 7-day plan, you will reach your fitness or weight loss goals in a short time while staying healthy.

Here’s the 7-Day Keto Meal Plan for Men

Keto meal plan for men

Keto meal plan for men – How should a keto meal plan for men be?

Ketogenic diet is the way to get rid of excess weight and prevent some serious diseases. Contrary to popular belief, this type of diet is used not only for weight loss, but also for the treatment of cancer and epilepsy. In this diet, which is based on mimicking hunger for the body, foods containing carbohydrates such as bread, pasta, rice, fruits and legumes are minimized, while healthy fats and proteins are consumed. When carbohydrate consumption is reduced, the body enters ketosis, and when fat burning begins, the weight loss process begins. There are even those who lose 26 lbs in 2 weeks with this diet! If you want to be one of them, check out the rest of the article.

When applying this diet, you need to calculate your daily calorie need based on factors such as your height, weight and age. In this context, let’s say you learned that you need to consume 2000 calories a day. You should consume 166 grams of healthy fat, 25 grams of carbohydrates and 100 grams of protein each day. The values can vary from person to person. Since it is difficult to reach these amounts, getting help from a dietician would be the best option. In this article, we will share with you an example of a 2000 calorie keto meal plan for men.

Keto Meal Plan for Men

Keto meal plan for men

7 days and 2000 calories keto meal plan for men

First Day: Monday

  • Breakfast: 2 boiled eggs, plenty of parsley, 1 cucumber, 3 green peppers, 50 grams of cheddar cheese, half a handful of bacon
  • Snack: 1 bowl of yogurt, 50 grams of raw pumpkin seeds, 15 raw almonds
  • Lunch: Chicken salad with lots of olive oil and 1 scoop of vegetable soup
  • Snack: 2 slices of feta cheese or 1 glass of buttermilk
  • Dinner: Salmon cooked with butter and plenty of olive oil salad
  • Snack: 10 raw almonds or hazelnuts

Second Day: Tuesday

  • Breakfast: Butter omelet with 2 eggs. 2 matchboxes of goat cheese, basil or parsley, 1 tomato
  • Snack: 1 glass of goat’s milk, 4 walnuts
  • Lunch: Lots of salad with olive oil, 5 meatballs, 1 glass of buttermilk
  • Snack: 4 strawberries
  • Dinner: 1 bowl of tomato soup and 2 chicken legs
  • Snack: 1 bowl of yogurt, 50 grams of pumpkin seeds

Third Day: Wednesday

  • Breakfast: 50 grams of bacon, 50 grams of cheddar cheese, 3 peppers, 10 unsalted olives, 1 glass of unsweetened green tea
  • Snack: 1 bowl of water buffalo yogurt and 15 raw hazelnuts
  • Lunch: 100 grams of tuna and unlimited salad
  • Snack: 1 apple
  • Dinner: 1 bowl of boiled broccoli and 4 meatballs
  • Snack: 1 glass of milk and 20 raw almonds

Fourth Day: Thursday

  • Breakfast: Onion, pepper and vegetable omelet, 2 slices of avocado, 5 green olives
  • Snack: 1 glass of coconut milk and 1 tablespoon of coconut oil
  • Lunch: 2 chicken legs baked in the oven and 1 portion of boiled spinach
  • Snack: 1 cucumber and 1 glass of buttermilk
  • Dinner: 1 bowl of vegetable soup and 5 pieces of meatballs
  • Snack: 50 grams of pumpkin seeds and 4 walnuts

Fifth Day: Friday

  • Breakfast: 1 tablespoon sugar-free hazelnut butter, 1 boiled egg, 1 tomato, 1 cucumber and 1 glass of chamomile tea
  • Snack: 1 glass of almond milk
  • Lunch: 5 pieces of meatballs and a bowl of boiled cauliflower
  • Snack: 2 prunes
  • Dinner: Lots of olive oil salad and 100 grams of veal chops
  • Snack: 1 fish oil supplement

Sixth Day: Saturday

  • Breakfast: 25 grams of bacon, 25 grams of cheddar cheese, 2 tablespoons of curd cheese, 1 boiled egg, 15 grams of turkey salami, 2 cucumbers, 2 leaves of lettuce
  • Snack: 2 slices of avocado and 4 tablespoons of yogurt
  • Lunch: 1 bowl of cauliflower soup with parmesan and 100 grams of turkey breast
  • Snack: 2 roasted eggplants
  • Dinner: 2 scoops of cauliflower soup with parmesan and beetroot salad with olive oil
  • Snack: 1 fish oil supplement, 2 slices of feta cheese

Seventh Day: Sunday

  • Breakfast: 1 glass of green tea without sugar, 2 egg omelet with butter and sausage, 5 green peppers, 1 tomato, 1 cucumber, 10 unsalted olives, 2 tablespoons of curd cheese with olive oil
  • Snack: 10 raw almonds, 10 nuts
  • Lunch: Chicken shank with coriander lime and 1 glass of lemon juice
  • Snack: 2 prunes
  • Dinner: 1 bowl of vegetable soup and 4 meatballs
  • Snack: 1 glass of goat’s milk

Printable (PDF) Keto Meal Plan for Men

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 boiled eggs, plenty of parsley, 1 cucumber, 3 green peppers, 50 grams of cheddar cheese, half a handful of baconButter omelet with 2 eggs. 2 matchboxes of goat cheese, basil or parsley, 1 tomato50 grams of bacon, 50 grams of cheddar cheese, 3 peppers, 10 unsalted olives, 1 glass of unsweetened green teaOnion, pepper and vegetable omelet, 2 slices of avocado, 5 green olives1 tablespoon sugar-free hazelnut butter, 1 boiled egg, 1 tomato, 1 cucumber and 1 glass of chamomile tea25 grams of bacon, 25 grams of cheddar cheese, 2 tablespoons of curd cheese, 1 boiled egg, 15 grams of turkey salami, 2 cucumbers, 2 leaves of lettuce1 glass of green tea without sugar, 2 egg omelet with butter and sausage, 5 green peppers, 1 tomato, 1 cucumber, 10 unsalted olives, 2 tablespoons of curd cheese with olive oil
Snack1 bowl of yogurt, 50 grams of raw pumpkin seeds, 15 raw almonds1 glass of goat's milk, 4 walnuts1 bowl of water buffalo yogurt and 15 raw hazelnuts1 glass of coconut milk and 1 tablespoon of coconut oil1 glass of almond milk2 slices of avocado and 4 tablespoons of yogurt10 raw almonds, 10 nuts
LunchChicken salad with lots of olive oil and 1 scoop of vegetable soupLots of salad with olive oil, 5 meatballs, 1 glass of buttermilk100 grams of tuna and unlimited salad2 chicken legs baked in the oven and 1 portion of boiled spinach5 pieces of meatballs and a bowl of boiled cauliflower1 bowl of cauliflower soup with parmesan and 100 grams of turkey breastChicken shank with coriander lime and 1 glass of lemon juice
Snack2 slices of feta cheese or 1 glass of buttermilk4 strawberries1 apple1 cucumber and 1 glass of buttermilk2 prunes2 roasted eggplants2 prunes
DinnerSalmon cooked with butter and plenty of olive oil salad1 bowl of tomato soup and 2 chicken legs1 bowl of boiled broccoli and 4 meatballs1 bowl of vegetable soup and 5 pieces of meatballsLots of olive oil salad and 100 grams of veal chops2 scoops of cauliflower soup with parmesan and beetroot salad with olive oil1 bowl of vegetable soup and 4 meatballs
Snack10 raw almonds or hazelnuts1 bowl of yogurt, 50 grams of pumpkin seeds1 glass of milk and 20 raw almonds50 grams of pumpkin seeds and 4 walnuts1 fish oil supplement1 fish oil supplement, 2 slices of feta cheese1 glass of goat's milk

See Also:

1500 Calorie Diet for Men (Printable Meal Plan)