The 30-day Ketogenic Meal Plan for Weight loss

 The ketogenic diet is very simply put a high-fat, low-carb diet. It’s roughly 70% fat, 25% protein and 5% carbohydrates. The keto in ketogenic comes from ketones. Ketones are small fuel molecules that are produced in the liver from fat and are an alternative source of energy when you eat a moderate amount of protein and very, very few carbs.

 

Hence, in keto, your body runs almost entirely on fat. Your insulin levels drop, after which fat burning picks up speed and you lose weight. When your body is in ketosis, the best thing about it is that you feel less hungry but never short on energy.

 

30-Day Ketogenic Meal Plan
Week 1
Week	Day	Time		Meal	Total Calories
Week 1	Monday	8:00 AM		Breakfast: 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)   Keto Egg Muffins (353 kcal)	Net Carbs: 3% (14 gm) Fiber: 7grams Fat: 71% (140 gm) Protein: 25% (112gm) Average kcal per week: 1798       Kcal:1612   Total Kilo Calories Required in a Day: 2000
		11:00 AM		Snack: Green Tea with Lemon (You can take 5 almonds if you felt hungry)
		2:00 PM		Lunch: Lettuce Wraps  (631 kcal)
		8:00 PM		Dinner: Italian Meat Balls with Mozzarella Cheese (628 kcal) If you still feel hungry, you can add Keto friendly snacks at supper preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Tuesday	8:00 AM		Breakfast: 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly) Keto Egg Muffins (353 kcal)	Kcal: 1441   Total Kilo Calories Required in a Day: 2000
		2:00 PM		Lunch: Italian Meat Balls with Mozzarella Cheese (628 kcal)
		8:00 PM		Dinner: Keto Chicken Burger with Jalapeno aioli (460 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Wednesday	8:00 AM		Breakfast: 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly) Keto Egg Muffins (353 kcal)	Kcal: 1535     Total Kilo Calories Required in a Day: 2000
		2:00 PM		Lunch: Keto Chicken Burger with Jalapeno aioli (460 kcal)
		8:00 PM		Dinner: Crispy Keto Tuna Burgers (722 kcal)   If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Thursday	8:00 AM		Breakfast: Veggie Keto Scramble (455 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)	Kcal: 1755 Total Kilo Calories Required in a Day: 2000
		2:00 PM		Lunch: Crispy Keto Tuna Burgers (722 kcal)
		8:00 PM		Dinner: Keto Tex-Mex Stuffed Zucchini Boats (578 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Friday	8:00 AM		Breakfast: Veggie Keto Scramble (455 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)	Kcal: 1646 Total Kilo Calories Required in a Day: 2000
		2:00 PM		Lunch: Keto Tex-Mex Stuffed Zucchini Boats (578 kcal)
		8:00 PM		Dinner: Asian Keto Chicken Stir-fry with broccoli (613 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Saturday	8:00 AM		Breakfast: Cheese Crusted Keto Omelete (610 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)	Kcal: 2015   Total Kilo Calories Required in a Day: 2000
		2:00 PM		Lunch: Asian Keto Chicken Stir-fry with broccoli (613 kcal)
		8:00 PM		Dinner: Keto Seafood Chowder (792 kcal)   If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Sunday	8:00 AM		Breakfast: Stir fry chicken with  classic eggs (425 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)	Kcal: 1898   Total Kilo Calories Required in a Day: 2000
		2:00 PM		Lunch: Keto Seafood Chowder (792 kcal)
		8:00 PM		Dinner: Garlic Steak Bite Salad with dressing (681 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
Week 2
Week	Day	Time	Meal		Total Calories
Week 2	Monday	8:00 AM	Breakfast: Scrambled Eggs (415 kcal)  8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1709   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Garlic Steak Bite Salad with dressing (681 kcal)
		8:00 PM	Dinner: Asian Keto Chicken Stir-fry with broccoli (613 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Tuesday	8:00 AM	Breakfast: Scrambled Eggs (415 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1663   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Crack Chicken (537 kcal)
		8:00 PM	Dinner: Keto Italian Meatloaf with baked tomatoes and pesto mayo (711 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Wednesday	8:00 AM	Breakfast: 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly) Keto chicken curry bell-pepper sandwiches (296 kcal)		Kcal: 1646   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Italian Meatloaf with baked tomatoes and pesto mayo (711 kcal)
		8:00 PM	Dinner: Keto tuna and Chickpeas Salad (639 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Thursday	8:00 AM	Breakfast: Keto chicken curry bell-pepper sandwiches (296 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1826   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto tuna and Chickpeas Salad (639 kcal)
		8:00 PM	Dinner: Keto Chicken and eggplant sheet-pan with tzatziki (891 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Friday	8:00 AM	Breakfast: Scrambled Eggs (415 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1843   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Chicken and eggplant sheet-pan with tzatziki (891 kcal)
		8:00 PM	Dinner: Keto Crack Chicken (537 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Saturday	8:00 AM	Breakfast: Keto chicken curry bell-pepper sandwiches (296 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1363   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Crack Chicken (537 kcal)
		8:00 PM	Dinner: Keto Butter Burgers (530 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Sunday	8:00 AM	Breakfast: Keto pan cakes with berries and whipped cream (425 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1796   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Butter Burgers (530 kcal)
		8:00 PM	Dinner: Flank Steak with pepper sauce and cauliflower-broccoli gratin (841 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
Week 3
Week	Day	Time	Meal		Total Calories
Week 3	Monday	8:00 AM	Breakfast: Scrambled Eggs (415 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1843   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Chicken and eggplant sheet-pan with tzatziki (891 kcal)
		8:00 PM	Dinner: Keto Crack Chicken (537 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Tuesday	8:00 AM	Breakfast: 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly) Stir fry chicken with  classic eggs (425 kcal)		Kcal: 1898   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Seafood Chowder (792 kcal)
		8:00 PM	Dinner: Garlic Steak Bite Salad with dressing (681 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Wednesday	8:00 AM	Breakfast: Keto pan cakes with berries and whipped cream (425 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1796   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Butter Burgers (530 kcal)
		8:00 PM	Dinner: Flank Steak with pepper sauce and cauliflower-broccoli gratin (841 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Thursday	8:00 AM	Breakfast: Veggie Keto Scramble (455 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1755     Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Crispy Keto Tuna Burgers (722 kcal)
		8:00 PM	Dinner: Keto Tex-Mex Stuffed Zucchini Boats (578 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Friday	8:00 AM	Breakfast: Keto chicken curry bell-pepper sandwiches (296 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1646   Total Kilo Calories Required in a Day: 2000
Week 3		2:00 PM	Lunch: Keto Italian Meatloaf with baked tomatoes and pesto mayo (711 kcal)
		8:00 PM	Dinner: Keto tuna and Chickpeas Salad (639 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Saturday	8:00 AM	Breakfast: Stir fry chicken with  classic eggs (425 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1898   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Seafood Chowder (792 kcal)
		8:00 PM	Dinner: Garlic Steak Bite Salad with dressing (681 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Sunday	8:00 AM	Breakfast: Keto chicken curry bell-pepper sandwiches (296 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1363   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Crack Chicken (537 kcal)
		8:00 PM	Dinner: Keto Butter Burgers (530 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
Week 4
Week	Day	Time	Meal		Total Calories
Week 4	Monday	8:00 AM	Breakfast: Veggie Keto Scramble (455 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1755     Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Crispy Keto Tuna Burgers (722 kcal)
		8:00 PM	Dinner: Keto Tex-Mex Stuffed Zucchini Boats (578 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Tuesday	8:00 AM	Breakfast: Keto pan cakes with berries and whipped cream (425 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1796   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Butter Burgers (530 kcal)
		8:00 PM	Dinner: Flank Steak with pepper sauce and cauliflower-broccoli gratin (841 kcal)   If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Wednesday	8:00 AM	Breakfast: Stir fry chicken with  classic eggs (425 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1898   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Seafood Chowder (792 kcal)
		8:00 PM	Dinner: Garlic Steak Bite Salad with dressing (681 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Thursday	8:00 AM	Breakfast: Keto chicken curry bell-pepper sandwiches (296 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1646   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Italian Meatloaf with baked tomatoes and pesto mayo (711 kcal)
		8:00 PM	Dinner: Keto tuna and Chickpeas Salad (639 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Friday	8:00 AM	Breakfast: Stir fry chicken with  classic eggs (425 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1898   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Seafood Chowder (792 kcal)
		8:00 PM	Dinner: Garlic Steak Bite Salad with dressing (681 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Saturday	8:00 AM	Breakfast: Keto chicken curry bell-pepper sandwiches (296 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1646   Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Keto Italian Meatloaf with baked tomatoes and pesto mayo (711 kcal)
		8:00 PM	Dinner: Keto tuna and Chickpeas Salad (639 kcal) If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.
	Sunday	8:00 AM	Breakfast: Veggie Keto Scramble (455 kcal) 8:00 AM: 1 tablespoon of Apple Cider Vinegar with 2 sips of water. 8:15 AM: 1 Liter Water (Drink Slowly)		Kcal: 1755     Total Kilo Calories Required in a Day: 2000
		2:00 PM	Lunch: Crispy Keto Tuna Burgers (722 kcal)
		8:00 PM	Dinner: Keto Tex-Mex Stuffed Zucchini Boats (578 kcal)   If you still feel hungry, you can add Keto friendly snacks at super preferably 5pm. Drink at least 3-5 liters of water and drink Ispaghol Husk with a glass of water before going to bed.