How to Do a 21-Day Keto Diet

Are you trying to find a keto diet regimen? You’ve arrived at the correct place. A ketogenic diet restricts the number of carbs consumed; we advise consuming no more than 50 grams of net carbs daily.


You won’t have to waste time deciding what to eat every day once you’ve made your plan. Planning your keto meals may also increase your chances of reaching your weight loss and health objectives.

Which people can follow a 21-day ketogenic diet like this one? A keto diet plan is for those who wish to live a simpler lifestyle while reaping the rewards of eating keto: reduced appetite, weight loss, improved blood sugar regulation, and other health benefits, according to research.

If you take high blood pressure medication or you’ve got diabetes, see your doctor before starting a ketogenic diet regimen. A ketogenic diet should not be followed if you are pregnant.

How Do You Assemble a Keto Plate?

With the advice of Lahore-based Dr. Hamza Ahmed who specializes in meal plans and keto diet, we have created a complete 21-day ketogenic diet plan for you. Let’s start with the basics. Whenever you eat, incorporate the following:

  1. One or more servings of keto vegetables, such as leafy greens, cauliflower, and green beans
  2. A sizeable piece of protein, such as meat, fish, eggs, or tofu
  3. Use as much fat as butter or olive oil as necessary to prepare and flavor your food

What Can You Eat When on the Ketogenic Diet?

You should and can include a variety of delectable items on your keto diet plan, including:

  • Beef
  • Pork
  • Lamb
  • Chicken
  • Turkey
  • Tofu
  • Tempeh
  • Eggs
  • Cheese
  • Greek yogurt
  • Olive oil and coconut oil
  • Fish
  • Shell fish
  • Eggs
  • Non-starchy vegetables like spinach, asparagus, cucumbers, and kale

Items to Omit From a Ketogenic Diet Plan

Make sure that the following high-carb foods are excluded from your keto diet plan:

  • Fruit juices
  • Food items rich in sugar like doughnuts, cookies, cakes and ice creams
  • Sweetened beverages like sweet tea, soda, soft drinks
  • Food items rich in starch like pasta, rice and potatoes
  • Carbonated drinks
  • Junk food items

Are Snacks Permitted on the Keto Diet?

You won’t likely need snacks if you stick to a keto diet plan that includes enough protein and fat during meals. But if you do get hungry in between meals, feel free to indulge in a keto-friendly snack like:

  • Nuts
  • Smoothies
  • Hard-boiled eggs
  • Cheese

You can also try some keto-friendly fast food and restaurants.

What Can You Drink While on a Ketogenic Diet?

The finest keto drinks are either completely or almost entirely carb-free. Put these beverages on your keto diet menu:

  • Still water
  • Sparkling water
  • Broth
  • Unsweetened tea
  • Espresso
ginger-tea-health-benefits-homemade-recipes (13)-herbal-infused-lemon

Some people may find it challenging to determine which meals to eat and when while on a ketogenic diet. Meal plans can aid in a person’s adherence to a diet or help them become adjusted to it. Here is a sample 21-day challenge meal plan to get you started.

21 Day Keto Diet Plan

BREAKFASTOmeletScrambledEgg muffins,ScrambledFriedTwo friedSwiss
witheggs withcheddareggs witheggseggs incheese
broccoli,cheddarcheese andsausage,withbutter, withand
pepperssautéedonions andgreensavocado
onionsbellof your
LUNCHGrilledSpicedTuna saladChickenAvocadoHam withChicken
chickencauliflowerwith mixedmayonnaiseand egggreens,tenders
withsoup withgreens andsaladsalad,avocado,with
tomato,tofu cubestomatoestoppedservedbluegoat
salad andavocadogreensblack olivesand
babyandof yourandavocado
DINNERBakedBoiledGrilledMeatballsGrilledPork withGarlic
catfish withtrout withshrimpand ketobeefcauliflowerand
broccolibutter andtopped withcreamkebabscheddarherb
and herb-greens oflemonspinachwithmashsalmon
butteryourbutter andpeppersserved
blendchoiceserved withandwith
greens ofbroccolizucchini
your choicenoodles
BREAKFASTCheese andScrambledChocolateSmoothieCheeseBakedScramble
vegetableeggpancakesmade ofandeggs ind eggs
with salsagreensbutterpeanutservedsunflower
andbutter, chiawithseeds,
pumpkinseeds andsalsatomatoes
seedsproteinandand green
LUNCHShrimp andChickenGrilledSashimiTunaBeefSpinach
avocadopot piesalmon, andtakeoutsalad,burgersalad
salad withserveda salad mixedwith misoavocadowith nowith
cheese,withwith greenssoup, andbun,grilled
herbs, olivegreens ofof your likingmacadaservedsalmon
oil andyour likingmia nutswith kale
lemon juicesalad
DINNERBeefPork chopBaked tofuChickenHamPorkBaked
sautéedwithwithbreast withburgerchopssalmon
vegetablesr mashrice andmashtomato,vegetablesbroccoli
and redbroccoliavocadoof your
cabbage, lettucechoice
and blue
BREAKFASTYoghurtHardPumpkin flaxSmoothieScrambledScrambledSouthwe
with ketoboiledpancakeswith peanuteggs ineggs withst
friendlyeggs andbutter,butter onvegetablesomelet
granolacoffeealmondlettuce, toppedwith bell
made withmilk,andwith salsapepper
butter andproteinavocadoand
coconutpowder andchorizo
LUNCHGrass fedChickenPoachedSardineItalianTuna saladCrispy
burger incauliflowesalmonsalad madeturkeystuffed inchicken
lettucer fried riceavocado rollswith mayocasseroletomatoesCaesar
bunwrapped inand servedsalad
DINNERMeatballsBeef stewCreamyCajunRoastedGarlicStir-fried
zucchinig ofchickenchickenwithsteak,broccoli
noodlesmushroobreast andasparaguswithserved
toppedms, celery,cauliflowerandasparaguswith
creamherbs andmsmushroom
saucebeef brothms

Bottom Line


The ketogenic diet is a high fat, moderate protein, and low carbohydrate diet. According to a diet review by Harvard School of Public Health, people who follow it limit their daily total carbohydrate intake to under 50 g. Meals tend to consist primarily of animal proteins, plant and animal fats, and non-starchy vegetables.

Meals should be planned on the keto diet to maintain the right macronutrient ratios, reach fiber targets, and stave off hunger. However, according to a paper published in the National Library of Medicine, a strict ketogenic diet can be detrimental to health over the long term, so if you wish to try it, go for shorter periods only. Working with a physician or dietician can also be beneficial in preventing dietary deficits, especially if you plan to take up any diet seriously.

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