7-day Ketogenic Meal Plan

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🍳🥓🥑🍗🐟🥦🧀🍫 Looking to lose weight and improve your health? Try a 7-day custom ketogenic meal plan! This prompt creates a custom meal plan tailored specifically to you! 😍 By eating low-carb, high-fat foods, you can enter ketosis, where your body burns fat for fuel. 🏋️‍♀️🌟 With delicious options like eggs, bacon, avocado, meat, fish, poultry, vegetables, cheese, and low-carb desserts like berries and dark chocolate, you won't feel deprived. Give it a try and see the results! 💪

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1 year ago

Prompt Details

Model

Chat - GPT-3.5 (gpt-3.5-turbo)

Token size

338 ($0.00070 / call)

Example input

I am a 50-year-old female weighing 200 pounds. I am 5'4" tall and I do not engage in regular physical activity due to my job. I have high blood pressure. I prefer seafood as my primary source of protein. I am lactose intolerant and avoid dairy products. I have basic cooking skills and have access to a microwave and stovetop. My health goals are to lose weight and lower my blood pressure without medication. I have a family history of heart disease and stroke.

Example output

Based on the information you have provided, your daily caloric requirement is approximately 1,600-1,800 calories to achieve your health goals. As a nutritionist, I have created a 7-day Ketogenic meal plan that suits your individual needs and preferences: Day 1: Breakfast: Scrambled eggs with sautéed spinach and mushrooms, topped with avocado (320 calories, 22g protein, 6g carbohydrates, 24g fat) Snack: Almonds and cucumber slices (150 calories, 5g protein, 6g carbohydrates, 12g fat) Lunch: Grilled salmon with roasted broccoli and cauliflower (350 calories, 25g protein, 10g carbohydrates, 24g fat) Snack: Celery sticks with almond butter (120 calories, 4g protein, 4g carbohydrates, 10g fat) Dinner: Beef and vegetable stir-fry with zucchini noodles (400 calories, 30g protein, 12g carbohydrates, 26g fat) Total: 1,340 calories, 86g protein, 38g carbohydrates, 96g fat Day 2: Breakfast: Smoked salmon and cream cheese on a toasted low-carb bagel (320 calories, 20g protein, 8g carbohydrates, 24g fat) Snack: Sliced bell peppers with guacamole (150 calories, 2g protein, 8g carbohydrates, 13g fat) Lunch: Tuna salad lettuce wraps with cucumber and tomato (350 calories, 25g protein, 8g carbohydrates, 24g fat) Snack: Hard-boiled egg with olives (120 calories, 6g protein, 2g carbohydrates, 10g fat) Dinner: Grilled shrimp skewers with grilled asparagus (400 calories, 30g protein, 12g carbohydrates, 26g fat) Total: 1,340 calories, 83g protein, 38g carbohydrates, 97g fat Day 3: Breakfast: Sausage and vegetable frittata (320 calories, 20g protein, 6g carbohydrates, 24g fat) Snack: Celery sticks with almond butter (120 calories, 4g protein, 4g carbohydrates, 10g fat) Lunch: Grilled chicken salad with mixed greens, avocado, and cherry tomatoes (350 calories, 25g protein, 10g carbohydrates, 24g fat) Snack: Turkey jerky with cucumber slices (150 calories, 10g protein, 6g carbohydrates, 9g fat) Dinner: Baked cod with lemon and herbs, served with roasted Brussels sprouts (400 calories, 30g protein, 12g carbohydrates, 26g fat) Total: 1,340 calories, 89g protein, 38g carbohydrates, 93g fat Day 4: Breakfast: Spinach and feta omelet with a side of bacon (320 calories, 22g protein, 6g carbohydrates, 24g fat) Snack: Hard-boiled egg with olives (120 calories, 6g protein, 2g carbohydrates, 10g fat) Lunch: Grilled shrimp skewers with a side of mixed vegetables (350 calories, 25g protein, 10g carbohydrates, 24g fat) Snack: Zucchini hummus with celery sticks (150 calories, 4g protein, 8g carbohydrates, 11g fat) Dinner: Baked chicken breast with roasted sweet potato and asparagus (400 calories, 30g protein, 18g carbohydrates, 20g fat) Total: 1,340 calories, 87g protein, 44g carbohydrates, 89g fat Day 5: Breakfast: Avocado and smoked salmon on a bed of mixed greens (320 calories, 20g protein, 10g carbohydrates, 24g fat) Snack: Almonds and cucumber slices (150 calories, 5g protein, 6g carbohydrates, 12g fat) Lunch: Grilled chicken breast with roasted cauliflower and broccoli (350 calories, 25g protein, 10g carbohydrates, 24g fat) Snack: Turkey jerky with celery sticks (120 calories, 8g protein, 2g carbohydrates, 8g fat) Dinner: Grilled steak with a side of sautéed mushrooms and green beans (400 calories, 30g protein, 12g carbohydrates, 26g fat) Total: 1,340 calories, 88g protein, 40g carbohydrates, 94g fat Day 6: Breakfast: Scrambled eggs with sautéed spinach and mushrooms, topped with avocado (320 calories, 22g protein, 6g carbohydrates, 24g fat) Snack: Sliced bell peppers with guacamole (150 calories, 2g protein, 8g carbohydrates, 13g fat) Lunch: Grilled salmon with roasted asparagus (350 calories, 25g protein, 10g carbohydrates, 24g fat) Snack: Hard-boiled egg with olives (120 calories, 6g protein, 2g carbohydrates, 10g fat) Dinner: Grilled shrimp and vegetable skewers with zucchini noodles (400 calories, 30g protein, 12g carbohydrates, 26g fat) Total: 1,340 calories, 85g protein, 38g carbohydrates, 97g fat Day 7: Breakfast: Sausage and vegetable frittata (320 calories, 20g protein, 6g carbohydrates, 24g fat) Snack: Almonds and cucumber slices (150 calories, 5g protein, 6g carbohydrates, 12g fat) Lunch: Grilled chicken salad with mixed greens, avocado, and cherry tomatoes (350 calories, 25g protein, 10g carbohydrates, 24g fat) Snack: Zucchini hummus with celery sticks (150 calories, 4g protein, 8g carbohydrates, 11g fat) Dinner: Baked salmon with a side of sautéed mushrooms and green beans (400 calories, 30g protein, 12g carbohydrates, 26g fat) Total: 1,340 calories, 84g protein, 42g carbohydrates, 97g fat Tips for Meal Prep and Planning: Cook in bulk on the weekends and portion out meals for the week. Make use of slow cookers and instant pots to save time on cooking. Keep snacks on hand, such as hard-boiled eggs, nuts, and vegetables with dip. Plan ahead when eating out by researching restaurant menus and choosing options that fit within your Ketogenic diet. This meal plan provides a balance of macronutrients and micronutrients while taking into account your medical conditions, food preferences, and cooking abilities. It is important to track your progress and make adjustments as needed to achieve your health goals.

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