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A Dietitian's 5-Day Keto Meal Plan for Weight Loss

A dietitian shares her best keto-friendly meal plan for those looking to slim down.
FACT CHECKED BY Alexa Mellardo

The keto diet, short for ketogenic diet, is a popular eating plan that drastically reduces your carbohydrate intake and replaces it with fats. By doing so, your body enters a state called ketosis, where it becomes incredibly efficient at burning fat for energy. This shift in metabolism can have several effects on the body, including weight loss. If you're curious about starting this eating plan, I've put together a five-day keto meal plan for weight loss.

You can enjoy foods like meat, fish, eggs, cheese, butter, oils, nuts, seeds, and low-carb vegetables on the keto diet. These foods are high in fats and proteins but low in carbohydrates, which helps keep your body in ketosis. You'll need to limit foods high in carbs, such as grains, sugars, fruits, and starchy vegetables like potatoes. This means saying goodbye to bread, pasta, rice, and most processed snacks and sweets.

One of the key benefits of the keto diet for weight loss is its ability to control hunger. When you eat high-fat and protein-rich foods, you tend to feel fuller for longer periods, which can lead to reduced calorie intake and, ultimately, weight loss. Additionally, the keto diet can improve insulin sensitivity, which is beneficial for blood sugar control.

However, it's important to note that the keto diet is not suitable for everyone, especially those with certain medical conditions or dietary restrictions. It's always best to consult a healthcare professional before starting any new diet plan.

For those who it is a healthy choice for, I'm here to share my five-day keto diet meal plan for weight loss.

Day 1

Breakfast: Keto Overnight Oats with Berries and Cream

keto berries and cream overnight oats
Carlene Thomas/Eat This, Not That!

Keto overnight oats with berries and cream is a great breakfast for weight loss on the keto diet because it's low in carbs and high in healthy fats, which keeps you in ketosis and burns fat for energy. The fiber-rich oats and berries help you feel full longer, reducing cravings and overeating. Plus, the delicious combination of berries and cream makes it a satisfying and enjoyable way to start your day.

Lunch: Crunchy Keto Popcorn Chicken with Spicy Chipotle Aioli

keto popcorn chicken
Carlene Thomas/Eat This, Not That!

This is a fantastic lunch for weight loss because it's high in protein, which keeps you feeling full and satisfied for longer. The healthy fats from the aioli help maintain ketosis, promoting efficient fat burning. Its bold flavors make it a delicious meal, ensuring you stick to your keto goals.

Snack: Keto Everything Cream Cheese Cucumbers

cream cheese cucumbers waterbury
Waterbury Publications, Inc.

Because they're low in carbs and high in healthy fats, this snack keeps you in ketosis and burning fat for energy. Creamy cheese and crunchy cucumbers provide satisfying textures and flavors while keeping calorie intake in check. In addition, this snack is seamless to prepare!

Dinner: Keto Cheeseburger Casserole

keto cheeseburger casserole 2
Carlene Thomas/Eat This, Not That!

This is a great recipe for weight loss on the keto diet because it's packed with high-quality protein and healthy fats, which keep you full and satisfied while maintaining ketosis. Its low-carb ingredients help reduce overall calorie intake and curb cravings for carb-heavy foods.

10 Best Keto Recipes for Weight Loss

Day 2

Breakfast: Sausage & Mushroom Frittata

Paleo sausage frittata with mushrooms
Mitch Mandel and Thomas MacDonald

Because its main ingredient is eggs, this frittata is packed with high-quality protein and healthy fats. The mushrooms add fiber and essential nutrients while keeping the dish low in calories. Additionally, this recipe is easy to prepare and enjoy any time of day, making it a convenient and delicious option for staying on track with your keto goals.

Lunch: Keto-Friendly Creamy Ham & Broccoli Soup

keto ham broccoli soup
Waterbury Publications, Inc.

This recipe will keep you full and satisfied with protein-rich ham and fiber-packed broccoli, curbing snacking urges. The creamy texture and savory flavors make it a satisfying and indulgent meal, ensuring you stay motivated and enjoy your diet. Its simplicity and versatility allow easy customization with other keto-friendly ingredients, keeping your meals interesting and varied.

Snack: Keto Chips & Chunky Guacamole

guac with cheese crisps
Carlene Thomas/Eat This, Not That!

These cheese chips are low in carbs, keeping you in that fat-burning state. Plus, the avocado in the guacamole is packed with healthy fats that keep you full and satisfied. The chips and guac are high in fiber, which is great for digestion and helps you feel full longer. Avocados are also loaded with vitamins and minerals, giving you a big nutrient boost.

Dinner: Bloody Mary Skirt Steak

Healthy bloody mary skirt steak
Mitch Mandel and Thomas MacDonald

Skirt steak is a lean cut of beef that provides high-quality protein to keep you full and satisfied. The marinade features tomato juice, Worcestershire sauce, and hot sauce, all low in carbs but big in flavor. This recipe is low-carb but high in protein, making it perfect for a weight-loss journey.

25 Best Keto Foods for Weight Loss

Day 3

Breakfast: Ham & Cheese Omelet

Crispy ham omelette with cheese and mushrooms
Mitch Mandel and Thomas MacDonald

Eggs are the star here, providing a hefty dose of protein to keep you full and satisfied. The ham adds savory flavor and more protein, while the cheese brings rich, creamy goodness and additional protein and fats. This combo helps keep your hunger in check and prevents those pesky cravings that can derail your weight-loss efforts.

Lunch: Sweet & Spicy Beef Stir-fry

Mitch Mandel and Thomas MacDonald

This sweet and spicy stir-fry recipe is a winner for weight loss on the keto diet. It's packed with flavor and keeps you full without loading up on carbs. The beef provides protein to help maintain muscle and keep you feeling satisfied. In addition, the sweet and spicy flavors come from a blend of keto-friendly ingredients like soy sauce, garlic, and chili sauce, making it a deliciously satisfying dish that fits perfectly into your keto meal plan.

Snack: Keto Latte Swirl Brownies

keto latte swirl brownies
Waterbury Publications, Inc.

These brownies use almond flour and cocoa powder instead of regular flour and sugar, keeping the carb count low. They're sweetened with erythritol, a keto-friendly sweetener that won't spike your blood sugar levels. Plus, they're loaded with cream cheese, an excellent source of healthy fats that keep you feeling full and satisfied.

Dinner: Pesto Chicken with Mozzarella

keto pesto chicken
Waterbury Publications, Inc.

This dinner recipe is loaded with protein from the chicken and healthy fats from the pesto and mozzarella. Protein keeps you feeling full and satisfied, which is crucial for staying on track with your weight-loss goals. The fats in this dish are the good kind that actually help your body burn fat for fuel, a key principle of the keto diet.

43 Healthy Keto Snack Recipes for Weight Loss

Day 4

Breakfast: Breakfast Veggie Burger

plant based california veggie burger with egg
Carlene Thomas/Eat This, Not That!

This veggie burger is loaded with protein while being low in carbs but high in fiber, keeping you full and satisfied. The addition of the egg provides protein and healthy fats, which are essential for staying energized and curbing cravings. This veggie burger is a delicious way to stick to your keto goals while enjoying a flavorful, satisfying meal.

Lunch: Butter-baked Salmon and Asparagus

keto butter baked salmon with asparagus on the side horizontal
Waterbury Publications, Inc.

Salmon is rich in omega-3 fats, which are great for heart health and keeping you full. Asparagus is loaded with fiber, which helps digestion and keeps you satisfied. The butter adds richness and flavor without adding carbs, making this dish delicious and keto-friendly.

Snack: Smoked Salmon on Cucumber

keto smoked salmon on cucumber with lemon avocado sauce
Beth Lipton/ Eat This, Not That!

The smoked salmon is packed with omega-3 fatty acids, which are great for heart health and inflammation. The cucumber serves as a crunchy, refreshing base that's low in calories but high in hydration, helping you feel full without the extra carbs. Plus, this recipe is quick and easy to prepare, so you can enjoy a delicious and nutritious meal without spending hours in the kitchen.

Dinner: Prime Rib with Italian Herb Sauce

Low calorie prime rib with italian herb sausage
Mitch Mandel and Thomas MacDonald

The juicy prime rib in this recipe is perfectly cooked and packed with protein to satisfy you. Plus, it's swimming in a flavorful Italian herb sauce that adds a punch of taste without any sneaky carbs. With the keto diet, we're all about keeping those carbs low and the fats high, and this recipe checks all the boxes. The fats from the prime rib and the olive oil in the sauce will keep you fueled and focused, while the low-carb count helps your body stay in that fat-burning mode we love on keto.

25 Easy Low-Carb Keto Dinner Recipes

Day 5

Breakfast: Paleo Breakfast Sausage

paleo breakfast sausage in skillet
Rebecca Firkser / Eat This, Not That!

Protein is your secret weight-loss weapon, as it helps build and maintain muscle, which burns more calories even at rest. The healthy fats in this recipe, like olive oil, provide a steady energy source and help keep cravings in check. Plus, it's low in carbs, which is perfect for the keto diet, as it keeps your body in a state of ketosis, where it burns fat for fuel instead of carbs.

Lunch: Best-ever Buffalo Wings

Healthy fiery buffalo wings
Mitch Mandel and Thomas MacDonald

The chicken wings in this recipe are baked, not battered and fried, which keeps them keto-friendly. The buffalo sauce adds a kick of flavor without adding extra carbs.

Chicken wings are a satisfying and filling snack or meal, helping you stay full longer and reducing cravings for high-carb foods. Just be mindful of the portion size and any additional sauces or dips to keep your carb intake in check.

Snack: Creamy Bacon Spinach Dip

keto bacon spinach dip in a white bowl topped with bacon bits
Courtesy of Waterbury Publications, Inc.

The combination of cream cheese and whipping cream in this dip creates a rich and creamy base, while the bacon adds a satisfying crunch and savory taste. Spinach provides a dose of vitamins and minerals without adding many carbs, making it a great choice for keto.

This dip is high in fat and low in carbs, fitting perfectly into the keto diet's macronutrient ratios. It's also super versatile—you can enjoy it with low-carb veggies like celery or bell peppers for a delicious and filling snack or appetizer.

Dinner: Scallops with Chimichurri

Paleo scallops with chimichurri
Mitch Mandel and Thomas MacDonald

Scallops are low in carbs but high in protein, which helps keep you full and satisfied. They're also packed with nutrients like vitamin B12 and omega-3 fatty acids. Chimichurri sauce adds a burst of flavor without the carbs, thanks to its blend of herbs, garlic, and olive oil. This dish is quick and easy to prepare, perfect for busy keto dieters.

Kristen Carli, MS, RD
Kristen Carli is the owner of Camelback Nutrition & Wellness. Read more about Kristen
Sources referenced in this article
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