The Ketogenic diet is a high fat, moderate protein, low carbohydrate dietary protocol. This healthy 7- day Keto meal plan is dairy-free and high in fiber (lots of veggies) and full of delicious supportive recipes. Including a downloadable pdf with a grocery list, nutritional analysis, and recipes.
I'm back with another dietary specific meal plan for you. A high fiber, dairy-free, mostly plants ketogenic diet meal plan. Let's jump right in.
Disclaimer: I have a very inclusive philosophy around food and truly believe that all foods fit into a healthy lifestyle. In sharing these meal plans I hope to support and encourage you to add more nutrient-dense foods into your life in a way that is accessible and easy.
Each month I will feature a specific therapeutic food protocol, not because I think it is “the best one” or the way you should always eat, but rather to introduce the benefits of a multitude of healthy dietary styles. If reading meal plans or dietary theory is triggering for you please skip this post.
This does not substitute for medical advice and I do not provide medical advice, diagnosis, or treatment. Please seek diagnosis, treatment, and advice from qualified providers based on your condition.
The ketogenic, or keto, diet is all the rage right now. Trending beyond trending. Let's break it down.
In this article, we will cover everything listed in the table of contents.
HOW TO USE THIS DAIRY FREE KETO MEAL PLAN
There are 2 ways you can enjoy this healthy keto meal plan:
- Scroll through this post to find all of the recipes for breakfast, lunch, dinner, and, snacks. Some recipes are hyperlinked to the full recipe on the blog, other recipes are written out within this post (if they have not been previously published on Abra's Kitchen). This is a 7-day meal plan, including delicious, wholesome, health-supportive foods.
- Your other option is to upgrade to the full comprehensive pdf version for $4.00
The comprehensive pdf version of this meal plan includes:
- Detailed meal schedule
- Full nutritional analysis
- Complete Grocery list
- All complete recipes
- Downloadable as an easy to read and implement PDF that you can print out and take directly to the grocery store, or open on your phone for easy instructions
WHAT IS THE KETOGENIC DIET?
Often referred to as the “Keto” diet, the ketogenic dietary protocol is a high fat, low carbohydrate, moderate protein diet. Typically 50-70% of your daily calories will come from fat. The ketogenic diet is not a new trend, in fact, it has been used as a therapeutic diet for epilepsy and seizures since the 1920s.
Despite what you may read online, the keto diet is not a heavy cream and steak diet. In fact, when using this protocol therapeutically in my nutrition practice I’ve found it to be most successful when dairy is also eliminated.
Nutritionally when executing a ketogenic diet the goal is to shift your metabolism from relying on carbohydrates and insulin for energy metabolism to relying on fat and ketones by stimulating a process called beta-oxidation. The goal is to increase the number of ketones in circulation.
Relying on fat stores (ketones for metabolism) is a backup survival mechanism. Historically humans that could fast longer were the ones that passed on their genes.
WHO IS THE KETOGENIC DIET APPROPRIATE FOR?
First of all, I believe that you should only execute a ketogenic diet under the supervision of a nutritionist or doctor that is very familiar with the protocol.
Some of the best research exists in the therapeutic use of the ketogenic diet in cases of seizure disorders. However, I think there is some promising research on the horizon using keto for metabolic conditions like PCOS and diabetes, neurodegenerative disorders, and certain types of cancer.
WHO SHOULDN'T DO THE KETO DIET?
The ketogenic diet is not appropriate for everyone. In my opinion, if you fall into any of the below categories this may not be a good fit for you:
- You are pregnant or breastfeeding
- You have gallbladder issues
- You have high levels of stress or adrenal health concerns
- You are an athlete
- You have kidney disease or kidney stones
IS THERE ANY DANGER TO DOING THE KETOGENIC DIET?
In the initial implementation phase of the ketogenic diet, you could experience some uncomfortable symptoms, called “The Keto Flu”. My golden rule is to really listen to your body and if you are finding that you are struggling to function or perform normal everyday tasks then this is not a good protocol for you.
Long term use of the ketogenic diet may adversely affect gut health by negatively altering the diversity of beneficial bacteria found in the gut.
WHAT FOODS CAN I EAT ON THE KETOGENIC DIET?
Scroll on down to read through the meal plan! My ideal keto protocol includes a good balance of vegetables, high-quality fat like coconut oil, avocado, fatty fish, nuts and seeds.
HOW MANY CARBS CAN I EAT PER DAY ON A KETO DIET?
Carbohydrate reduction to reach nutritional ketosis varies greatly from person to person. If you are under the care of a practitioner they will be able to help you test to find the right balance of carbohydrates or “net carbs” (total carbs minus dietary fiber) that is right for you.
MY OPINION OF THE KETO DIET
In short, I have found benefit in using the keto diet short term. I am not a fan of a long term keto diet. There are potential concerns with metabolic endotoxemia, an increase in lipopolysaccharides (LPS) which are endotoxins derived from gram-negative bacteria, and in general, I do not support any dietary protocol that is based on exclusion, i.e. remove an entire food group.
7-Day KETOGENIC DIET MEAL PLAN PDF (DAIRY FREE, HIGH FIBER)
If you’d like a complete pdf download of this meal plan including, a detailed schedule, full nutritional analysis, grocery list, and recipes. You can download it for $4 by clicking the button below.
HIGH FIBER KETO BREAKFAST RECIPES:
You know I LOVE starting my day with a nutrient-dense smoothie. This smoothie is the ultimate keto treat. It is so rich and creamy, with the perfect balance of earthy matcha and vanilla.
EggVocado
Y'all are going to love this recipe so much that I just turned Southern and said Y'ALL!
1 avocado + 2 eggs. Slice the avocado in half, scoop out a little flesh from the avocado to make room for the eggs (save that avocado for your smoothie!). Crack an egg in each half and bake for 10-15 minutes at 350°. Seriously easy! I like to sprinkle everything but the bagel seasoning on top of the egg.
DAIRY FREE, HIGH FIBER, KETO LUNCH, AND DINNER RECIPES:
Veggie curries made with full-fat coconut milk and low-carbohydrate vegetables are great options on a ketogenic diet. This Thai red vegetable curry is a quick easy staple in my house.
Lemon Thyme Roasted Sole and Asparagus
Perfectly roasted asparagus and delicate white sole with a dijon lemon butter sauce. Really, it's all about the sauce. This 30-minute dinner will be your new family favorite. I promise!
Sausage, Broccoli, and Cabbage Stir Fry
This recipe is EASY, colorful, delicious, and filling! Remove the casing from 2 links of organic chicken sausage, then saute in 2 tbsp olive oil with 1 sliced onion and 2 cloves of minced garlic for several minutes. Add a big handful of broccoli florets, and 2 cups of sliced purple cabbage, a generous sprinkle of Italian seasoning, salt, and pepper cover and cook until veggies are tender. If it seems dry add a splash of water or chicken stock.
Roasted Chicken with Zucchini and Olives or Garlic Roasted Chicken with Cauliflower
I LOVE a simple roasted chicken recipe. You can either follow this recipe or if you download the pdf you will receive a recipe for roasted chicken legs with sliced zucchini, green olives, olive oil, and lemon juice.
HEALTHY KETOGENIC SNACK RECIPES
Roasted Radishes and Avocado
If you haven’t had roasted radishes yet you are in for a treat! To make this supportive delicious snack roast radishes tossed in avocado oil or olive oil, salt and pepper in a 400 oven for 20-25 minutes. Once perfectly roasted allow to cool slightly and then toss with diced avocado, freshly chopped parsley and sesame seeds. Seriously this is one of my favorite snacks ever!
Most energy bite recipes contain some form of sweetener or dates, not this one! Coconut is naturally sweet and the tart lemon pairs perfectly with a hint of warming turmeric for a true treat.
Salt n' Vinegar Hard-Boiled Eggs
Hard boil some eggs and then drizzle with apple cider vinegar and a pinch of flaky sea salt (maldon is my favorite)
Macadamia Nuts
Macadamia nuts are a staple in a ketogenic diet as they are very low in carbohydrates and high in good for you fat.
Olives
Yeah, I had to do it. You know my love for olives! Any kind of olive will work here, enjoy a small bowl for a mid-afternoon snack.
DOWNLOAD THE KETO RECIPES, GROCERY LIST, MEAL SCHEDULE, AND NUTRITION ANALYSIS AS A PDF
To make life super duper easy I put this all together in a comprehensive pdf with recipes, grocery list, meal schedule, and nutrition analysis. The cost of the download is $8. Download your copy below!
I hope you love this meal plan!
Do you have a specific meal plan you'd like to see in this series? Paleo? Vegan? Quick and Easy? Low-Fodmap? Shoot me an email: abra@abraskitchen.com or comment below!
MORE MEAL PLANS YOU WILL LOVE
Anti-Inflammatory Mediterranean Diet Meal Plan
High Protein Vegetarian Meal Plan
Real Food Mostly Plants 30 Day Meal Plan
Real Food Mostly Plants Manifesto (not a meal plan)
You can also enter your email below for a free healthy meal plan and grocery list!
