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 quickly while staying healthy.
Here’s the 7-Day Keto Meal Plan for Men
Keto meal plan for men – How should a keto meal plan be?
The ketogenic diet is a 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 mimics 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 your height, weight and age.
In this context, let’s say you learned that you need to consume 2,000 calories a day. You should consume 166 grams of healthy fat, 25 grams of carbohydrates and 100 grams of protein daily.
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 an example of a 2000 calorie 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, and 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 of 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 omelets 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
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 boiled eggs, plenty of parsley, 1 cucumber, 3 green peppers, 50 grams of cheddar cheese, half a handful of bacon | Butter omelet with 2 eggs. 2 matchboxes of goat cheese, basil or parsley, 1 tomato | 50 grams of bacon, 50 grams of cheddar cheese, 3 peppers, 10 unsalted olives, 1 glass of unsweetened green tea | Onion, pepper and vegetable omelet, 2 slices of avocado, 5 green olives | 1 tablespoon sugar-free hazelnut butter, 1 boiled egg, 1 tomato, 1 cucumber and 1 glass of chamomile tea | 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 | 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 | 1 bowl of yogurt, 50 grams of raw pumpkin seeds, 15 raw almonds | 1 glass of goat's milk, 4 walnuts | 1 bowl of water buffalo yogurt and 15 raw hazelnuts | 1 glass of coconut milk and 1 tablespoon of coconut oil | 1 glass of almond milk | 2 slices of avocado and 4 tablespoons of yogurt | 10 raw almonds, 10 nuts |
| Lunch | Chicken salad with lots of olive oil and 1 scoop of vegetable soup | Lots of salad with olive oil, 5 meatballs, 1 glass of buttermilk | 100 grams of tuna and unlimited salad | 2 chicken legs baked in the oven and 1 portion of boiled spinach | 5 pieces of meatballs and a bowl of boiled cauliflower | 1 bowl of cauliflower soup with parmesan and 100 grams of turkey breast | Chicken shank with coriander lime and 1 glass of lemon juice |
| Snack | 2 slices of feta cheese or 1 glass of buttermilk | 4 strawberries | 1 apple | 1 cucumber and 1 glass of buttermilk | 2 prunes | 2 roasted eggplants | 2 prunes |
| Dinner | Salmon cooked with butter and plenty of olive oil salad | 1 bowl of tomato soup and 2 chicken legs | 1 bowl of boiled broccoli and 4 meatballs | 1 bowl of vegetable soup and 5 pieces of meatballs | Lots of olive oil salad and 100 grams of veal chops | 2 scoops of cauliflower soup with parmesan and beetroot salad with olive oil | 1 bowl of vegetable soup and 4 meatballs |
| Snack | 10 raw almonds or hazelnuts | 1 bowl of yogurt, 50 grams of pumpkin seeds | 1 glass of milk and 20 raw almonds | 50 grams of pumpkin seeds and 4 walnuts | 1 fish oil supplement | 1 fish oil supplement, 2 slices of feta cheese | 1 glass of goat's milk |
See Also: