A 7-day weekly anti-diabetic keto diet plan with suggested meal portion sizes for healthy individuals

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that may help some people with type 2 diabetes manage their blood sugar levels. The diet aims to put the body into a state of ketosis, where it burns fat for fuel instead of glucose from carbohydrates.

Here is a 7-day anti-diabetic keto diet plan with suggested meal portion sizes for healthy individuals:

Day 1:

• Breakfast: 2 scrambled eggs with 1/2 avocado, 2 slices of bacon, and a small handful of spinach
• Lunch: Chicken salad made with 3 oz of grilled chicken, mixed greens, cherry tomatoes, and cucumber, dressed with olive oil and balsamic vinegar
• Dinner: 4 oz of baked salmon with roasted broccoli and cauliflower, drizzled with olive oil
• Snack: 1 oz of almonds

Day 2:

• Breakfast: 2 egg muffins made with spinach, mushrooms, and cheese, 2 slices of bacon
• Lunch: Tuna salad made with canned tuna, mixed greens, cucumber, and cherry tomatoes, dressed with olive oil and lemon juice
• Dinner: 4 oz of grilled steak with sautéed mushrooms and zucchini, drizzled with olive oil
• Snack: 1 oz of macadamia nuts

Day 3:

• Breakfast: 2 fried eggs with 1/2 avocado, 2 slices of bacon, and a small handful of spinach
• Lunch: Cobb salad made with mixed greens, grilled chicken, avocado, bacon, cherry tomatoes, and blue cheese, dressed with olive oil and balsamic vinegar
• Dinner: 4 oz of baked chicken with roasted Brussels sprouts, drizzled with olive oil
• Snack: 1 oz of walnuts

Day 4:

• Breakfast: 2 egg muffins made with sausage, spinach, and cheese, 1/2 avocado
• Lunch: Greek salad made with mixed greens, grilled chicken, cucumber, cherry tomatoes, feta cheese, and olives, dressed with olive oil and red wine vinegar
• Dinner: 4 oz of baked salmon with steamed asparagus, drizzled with olive oil
• Snack: 1 oz of pecans

Day 5:

• Breakfast: 2 scrambled eggs with 1/2 avocado, 2 slices of bacon, and a small handful of spinach
• Lunch: Chicken Caesar salad made with grilled chicken, romaine lettuce, cherry tomatoes, and Parmesan cheese, dressed with olive oil and lemon juice
• Dinner: 4 oz of grilled shrimp with sautéed spinach and mushrooms, drizzled with olive oil
• Snack: 1 oz of pistachios

Day 6:

• Breakfast: 2 egg muffins made with bacon, cheddar cheese, and spinach, 1/2 avocado
• Lunch: Cobb salad made with mixed greens, grilled chicken, avocado, bacon, cherry tomatoes, and blue cheese, dressed with olive oil and balsamic vinegar
• Dinner: 4 oz of baked chicken with roasted green beans, drizzled with olive oil
• Snack: 1 oz of almonds

Day 7:

• Breakfast: 2 fried eggs with 1/2 avocado, 2 slices of bacon, and a small handful of spinach
• Lunch: Tuna salad made with canned tuna, mixed greens, cucumber, and cherry tomatoes, dressed with olive oil and lemon juice
• Snack: 1/2 cup of celery sticks with 2 tbsp. of almond butter.
• Dinner: 6 oz. of baked chicken thighs, 1 cup of roasted asparagus, and 1/4 cup of sliced mushrooms.

Bonus:

• Breakfast: 1 cup of kale, 1/4 cup of diced red onions, 2 oz. of crumbled feta cheese, and 1 tbsp. of olive oil.
• Snack: 1/2 cup of raspberries.
• Lunch: 4 oz. of grilled chicken breast, 1 cup of roasted Brussels sprouts, and 1/4 cup of sliced mushrooms.
• Snack: 1 oz. of pumpkin seeds.
• Dinner: 6 oz. of baked cod, 1 cup of roasted broccoli, and 1/4 cup of diced red onions.

Bonus 2:

• Breakfast: 1 cup of spinach, 1/4 cup of cherry tomatoes, 2 oz. of crumbled feta cheese, and 1 tbsp. of olive oil.
• Snack: 1/2 cup of blueberries.
• Lunch: 4 oz. of grilled sirloin steak, 1 cup of sautéed zucchini, and 1/4 cup of sliced bell peppers.
• Snack: 1 hard-boiled egg.
• Dinner: 6 oz. of baked chicken thighs, 1 cup of roasted broccoli, and 1/4 cup of diced red onions.

Common foods used for lunch and dinner in the Anti-Diabetic Keto Diet, and foods that are not allowed

The Anti-Diabetic Keto Diet is a variation of the standard ketogenic diet that has been modified to help people with diabetes manage their blood sugar levels. This diet focuses on high-fat, low-carbohydrate foods to promote ketosis, a metabolic state in which the body burns fat for energy instead of glucose. Here are some common foods used for lunch and dinner in the Anti-Diabetic Keto Diet, and foods that are not allowed:

Common Foods Used for Lunch:

• Leafy green salads with avocado, nuts, seeds, and low-carbohydrate vegetables (e.g. cucumbers, cherry tomatoes, and bell peppers)
• High-fat proteins like tuna, salmon, or chicken with avocado, olives, and mayonnaise
• Low-carbohydrate soups like broccoli or cauliflower soup with coconut cream or heavy cream

Common Foods Used for Dinner:

• Grilled or baked fatty fish (e.g. salmon or mackerel) or meat (e.g. beef or lamb)
• Low-carbohydrate vegetables like asparagus, broccoli, and Brussels sprouts
• Healthy fats like avocado, olive oil, coconut oil, and butter

Foods that are Not Allowed:

• High-carbohydrate foods like bread, pasta, rice, and cereals
• Sugary foods like candy, soda, and desserts
• Fruits and starchy vegetables like potatoes and corn
• Processed foods like chips, crackers, and packaged snacks
• Legumes like beans, lentils, and chickpeas

It is important to note that the Anti-Diabetic Keto Diet is a very restrictive diet that requires careful monitoring of blood sugar levels and potential side effects like nutrient deficiencies and gastrointestinal distress. It is recommended to speak to a healthcare provider or registered dietitian before starting any new diet plan.

Verified by: Rami Diab (November 1, 2023)

Citation: Rami Diab. (November 1, 2023). A 7-day Weekly Anti-diabetic Keto Diet Plan. Medcoi Journal of Medicine, 3(2). urn:medcoi:article21447.