7-Day: 1800 Calorie Keto Meal Plan Guide

Eating all the delicious foods with Cheese dripping from it, that to on a diet. Sounds like a dream, right? But not anymore. A 1800 Calorie Keto Meal Plan will allow you to consume fat in order to lose weight. 

Yes, you heard me right. You can eat fat to lose fat. Hi, I’m Firdaus, a health enthusiast who loves to explore different ways to stay healthy and lose weight in not-so-boring traditional ways while also meeting the nutritional needs of our bodies. Keto is basically a low-carb diet.

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Due to their lifestyle and eating habits, the current generation suffers from a variety of modest and major health difficulties, making the keto diet a popular choice.

A ketogenic diet should contain 75% fat, 20% protein-rich foods, and 5% net carbs (which is less than 50 grams of carbs and ideally not more than 20 grams of carbs) so that the body has enough fat to produce energy from it with the support of proteins.

Who is the 1800 Calorie Keto ideal diet for?

The ketogenic diet was invented in the 1900s as a cure for type 2 diabetes. Hence it’s safe to say people with type 2 diabetes can follow this diet to cure and prevent diabetes along with weight loss. This diet is also helpful for people with Autism, PCOS, and epilepsy.

Must Read: 21 Day Fix Vegan Meal Plan of 1800 Calories

If you are fully healthy and just want to lose weight, you can also follow this diet.

Who should not follow the 1800 Calorie Keto Meal Plan?

It has found studies that people who have had serious health conditions in the past, like major health issues, eating problems, being lethargic, thin, or having food allergies, also people who require a specified amount of carbs must also avoid the keto diet.

Benefits of the 1800 calorie keto diet

1. The Keto diet helps in reducing the appetite that, in turn, promotes weight loss. Reduced appetite means you will not have those midnight or after-meal cravings, which force you to eat even when your body doesn’t require food.
2. The body’s normal immunological response to infection and injury is inflammation. However, excessive and ongoing inflammation can result in unpleasant symptoms like pain, stiffness in the joints, edoema, exhaustion, and more severe physiological effects. The keto diet helps the body to produce ketones, a strong anti-inflammatory chemical.
3. The keto diet lowers cholesterol levels. It also keeps your blood sugar controlled, as the keto diet cuts off the intake of sugar and most carbohydrates. The reduced amount of carbohydrates and sugar promotes a controlled blood sugar level.

Also read: Amazing Guidance on Thermo diet meal plan by Fitness Trainer

In a study, it was found that people on a keto diet have normal blood pressure compared to people following other low-fat diets. Hence, the keto diet aids in keeping positive blood pressure.

We can not forget about an impact of a diet on the heart while talking about diets. The keto diet not only maintains the blood sugar level and maintains normal blood pressure but also reduces the risk of heart disease. In a study conducted on normolipidemic men (men with a normal amount of Lipids in their blood), who were on a keto diet, a significant improvement was seen in 22 out of 26 indicators for cardiovascular disease risk.

Studies and research indicate that the Keto diet may potentially be able to cure some fairly uncommon cancers.

Drawbacks of 1800 calories keto diet 

1. The Keto diet enables your body to produce ketones in place of glucose; in the beginning, your body will need time to adapt to this, and this may lead to Keto-flu, which can make you feel dizzy; frequent urination causes headaches and muscle cramps.
2. The keto diet includes a lot of high-fat meats, which can cause Kidney stones, as high-fat meats increase the acid in the urine, which leads to more excretion of calcium in the urine.
3. This diet restricts the intake of nutrient-rich foods like whole grains, fruits, and legumes. This can cause a nutrient deficiency in your body.

Also read: 7-Day 1500 Calorie Vegan High Protein Meal Plan

Foods to eat while on a keto diet

The keto diet is all about intaking high-fat food, especially high-fat meats like beef, pork, lamb, etc. All kinds of poultry and egg. They contain a high amount of vitamin b and minerals, and the best part is that it has no or low carbs.

Seafood and fishes are also great sources of protein in a keto diet. Which also have low to no carbs and are high in vitamins, selenium, and potassium. It’s really beneficial for reducing the risk of heart disease, and it also improves brain health.

The ingredient you have been waiting for, Cheese. Cheeses are a star of the keto diet as they are high in fat but have low to no carbs. You can eat almost all kinds of cheeses, from cheddar to cottage to goat cheese to mozzarella and many more.

Talking of yogurts, they can be eaten, but in a moderate amount; yogurt has some carbs. Creams are also a good source of fat in the keto diet. If you want to include plant-based milk in the keto diet, Soy, almond, or coconut milk is a good option as they are high in fat, but don’t forget to opt for an unsweetened variant of this milk.

In vegetables, green leafy vegetables are the best to include in the keto diet, as they have low carbs content, such as lettuce, arugula, spinach, kale, lemongrass, rosemary, etc. 

Other vegetables that you can include in your keto meal plan 1800 calories are summer squash like zucchini and yellow squash, peppers, high-fat veggies like olives and avocadoes, broccoli, mushrooms, green beans, etc. you can eat any veggies if they have low carbs, and calories but are full of nutrients and antioxidants.

Talking of nuts and seeds, such as cashews, almonds, chia seeds, etc., are included in the keto diet because it has low carbs and high fat content. Speaking of fruits, they are too high in carbs, so it’s better to avoid them, except for berries, which are low in carbs.

Other foods you can eat are unsweetened tea and coffee, dark chocolate, cocoa powder, shirataki noodles, ghee, olive oil, butter, and unsweetened sparkling water.

Foods to stay away from on a keto diet

There is a long list of things to avoid on a keto diet, and they’re mostly healthy. Like fruits, they are a rich source of carbohydrates, such as mango, apple, and banana, to name a few.

Avoid refined foods with high carbs at all costs; they include pastries, white bread, pasta, and rice.

Don’t intake any sweetened beverages or sweeteners, not even the natural ones, like maple, honey, or agave, etc. you should also stay away from sweetened yogurt or dairy and chocolates like white or milk as they have a lot of sugar in them.

Since you can’t have certain fruits and sweetened things, this means you have to cut out the juices from your diet. Juices are low in fiber and also contain a lot of natural sugar, which makes them unfit for a keto diet.

Vegetables that are high in carbs or are starchy must be avoided. These include sweet potatoes, potatoes, corn, and beets.

Legumes can be taken but in very small amounts because they have high carbs in them but also have fibers and other micronutrients that are required in a keto diet. On the other hand, stay away from grains because they contain a lot of carbs.

Make sure to stay away from processed meat, artificial fats, and fried foods.

Grocery list

Poultry & Eggs

• Chicken
• Turkey
• Eggs

Meat

• Pork
• Beef
• Lamb 

Seafood & fish

• Tuna
• Mackerel
• Herring
• Salmon

• Sardines
• Shrimp
• Crabs

Cheese

• Colby jack
• Cottage cheese
• Cream cheese
• Feta
• Mozzarella
• Romano
• String cheese
• Swiss cheese
• Goat cheese
• Halloumi
• Havarti
• Blue Cheese
• Brie
• Muenster
• Parmesan
• Pepper jack
• Provolone
• Camembert
• Cheddar
• Chevre
• Limburger
• Manchego
• Mascarpone

Nuts & seeds

• Sesame seeds
• pine nuts
• Cashews
• Walnuts 
• Hazelnuts
• Pumpkin seeds
• Flax seeds
• Sunflower Seeds
• Chia seeds
• Almonds

Dairy

• Unsweetened Greek yogurt
• Cream
• Half & half
• Unsweetened Plant-based milk
• Cottage cheese

Vegetables

• Cabbage
• Thyme 
• Sage
• MintLettuce
• Baby spinach
• Mustard greens
• Kale
• Spinach
• Asparagus
• Brocolli
• Arugula
• Swiss chard
• Oregano
• Dill
• Parsley
• Cucumber
• Celery
• Okra
• Radishes
• Jicama
• Escarole
• Zucchini
• Frisee
• Bok Choy
• Yellow squash
• Cilantro
• Basil
• Rosemary
• Lemongrass
• Collard greens

Fruits

• Blackberry
• Blueberry
• Avocado
• Limes 
• Strawberry
• Olives
• Raspberry

Beverages

• water 
• Unsweetened Sparkling water
• Unsweetened Coffee
• Almond Milk
• Oats milk
• Coconut milk
• Unsweetened Sodas
• Coconut water

7-day sample keto meal plan 1800 calories 

To make it easy to start with the keto diet. I have formulated a 7-day sample meal plan. Which will help you with the start of your weight loss journey through the Keto diet. Here is the 7-day sample meal plan for you:

DAY-1

Breakfast (536 calories)

• Keto breakfast burrito

Morning Snack (125 calories)

• Keto strawberry ice cream

Lunch (392 calories)

• 1 serving of Cauliflower Jambalaya

Evening Snack (165 calories)

• 1 serving of Cauliflower wings

Dinner (530 calories)

• Jalapeño popper casserole

DAY-2

Breakfast (236 calories)

• Kale and egg cups

Morning Snack (196 calories)

• 30g of pecans

Lunch (469 calories)

• Paleo avocado chicken salad
• Turkey, kale, and goat cheese roll-ups.

Evening Snack (231 calories)

• Deli roast beef, roasted bell pepper
• Provolone lettuce wrap

Dinner (664 calories)

• Rosemary-crusted lamb chops
• Cottage cheese salad

DAY-3

Breakfast ( 367 calories)

• Spinach cheese omelet

Morning Snack (71 calories)

• Microwave poached egg

Lunch (472 calories)

• Paleo avocado tuna salad with tuna water
• Brie and celery

Evening Snack (238 calories)

• Blue cheese, pecan, and cranberry stuffed celery

Dinner (659 calories)

• Quick broiled salmon
• Spinach blackberry salad

DAY-4

Breakfast (327 calories)

• Bacon Weave open sandwich

Morning Snack (101 calories)

• 2 Bacon strips

Lunch (484 calories)

• Make ahead Green salad in a jar
• Cucumber with feta basil and cilantro

Evening Snack (228 calories)  

• Quick buffalo chicken salad

Dinner (658 calories)

• Sautéed Flank steak and onions with cheddar cheese.
• Low-carb Caprese salad

DAY-5

Breakfast (238 calories)

• Ham and leek Omelet

Morning Snack (196 calories)

• 30g Pecans

Lunch (490 calories)

• Chicken and avocado salad
• 128g carrots

Evening Snack (231 calories)

• Deli roast beef, roasted bell pepper
• Provolone lettuce wrap

Dinner (654 calories)

• Baked pork chops
• Cucumber avocado salad

DAY-6

Breakfast (240 calories)

• Basic Chaffee

Morning Snack (202 calories)

• 4 strips of baon

Lunch (479 calories)

• Tuna and avocado salad 
• 30g Almonds

Evening Snack (230 calories)

•  Red Pepper and tomato salad

Dinner (650 calories)

• Keto steak-stuffed Peppers
• Lebanese Tomato and Onion Salad

DAY-7

Breakfast (337 calories)

• Garlic egg omelet

Morning Snack (71 calories)

• Microwave poached egg

Lunch (486 calories)

• Deli roast chicken breast and swiss Cheese
• Curry Spinach salad

Evening Snack (224 calories)

• Mango, strawberry, and Arugula salad

Dinner (675 calories)

• Broiled Mackerel with onion and pickle butter
• 1 Avocado

Exercises

Since you are not on a regular diet and your body has to use fat as energy. You can’t just do any exercise. Any kind of exercise can burn glucose.

However, your body is producing ketones in place of glucose which can only be burned from aerobic exercises. Don’t do high-intensity exercises, as they require glucose to fuel your body. So long as your exercise falls within the categories of low-intensity cardio, flexibility, or stability, you can continue eating a ketogenic diet as usual. Do these exercises for a short period of time. Some of the exercises include:

Walk at medium intensity for 5 minutes.

• Chair Squats
• Bicycle crunches
• Knee push-ups

Recipes

Mozarella stuffed pesto chicken

Take chicken breasts( 2 breast pieces ) and make a deep slit in the middle of the breast like you would cut hot dog bread. Open it up and season with salt and pepper (as per taste); stuff it with pesto (50g) and place tomato(1 piece) and mozzarella slices(1 ball) on it. Keep it on a baking tray and bake for 20-25 mins in a 220ºC preheated oven. 

Grilled sausage and cabbage

Give the bacon( 4 strips) a rough chop. In a frying pan, cook the bacon until crispy. To the bacon, add the onion( (50g) and garlic (1 clove), and cook until tender. Sliced cabbage(500g) should be added and sauteed until it wilts and cooks down. You might need to add the cabbage in batches, and it will take some time. Slice the grilled sausage(500g) while the cabbage is cooking. Add the sausage and heat it through when the cabbage is almost done. As desired, season with salt and pepper. Serve hot, and enjoy. Grilled sausage with cabbage makes for a good dinner.

Cheesy broccoli soup

Take a large pot and add butter(15g) and sauté garlic(1 clove) in it. Stir in the heavy cream (60ml), chicken broth(200ml), and chopped broccoli(100g); simmer for 10–20 minutes or until the broccoli is soft. Gradually whisk in the cheddar cheese(85g) shreds while continuously stirring; stir until melted. In turn, the broccoli and cheese soup will thicken. The mouth-watering cheesy broccoli soup is ready to be served.

Keto chocolate mousse

Take a large bowl and whisk cream cheese(90g) until fluffy. Then slowly add heavy cream (120ml)and vanilla extract (4ml) to it. Followed by sweetener (36g powdered zero-calorie sweetener)),salt (1 pinch) and cocoa powder(30g). Beat for another 1-2 mins. You can have it just like that or refrigerate it for an hour before serving.

Keto butter cups

The easiest keto dessert recipe to satisfy your sweet cravings. Just melt the keto chocolate chips ( 250g) along with coconut oil (36g) and pour in a silicone mould, fill with coconut butter(64g) and cover with chocolate on top. Refrigerate and enjoy.

Conclusion

1800 calorie meal plan keto diet is a great option for losing weight. The keto diet helps you to lose weight by making your body use fat for energy instead of glucose, which initiates faster weight loss. The keto diet also rescues unhealthy cravings and gradually makes you intake less unhealthy processed food. The food s are also delicious and contain Cheese which almost everybody loves. So, it’s not that hard to stay on track while on a keto diet. In my opinion, the 1800 calorie keto meal plan is great for anyone who loves fatty food but also wants to lose weight significantly.

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