7 DAY KETO MEAL PLAN FOR BEGINNERS
If you're just starting out on the keto diet, it can be tough to know what to eat.
With so many different foods and recipes to choose from, it's hard to know where to start.
This 7-day keto meal plan for beginners will give you a few ideas of healthy, keto-friendly meals to help get you started on your journey to becoming a keto superstar!
The 7-Day Keto Meal Plan gives you everything you need to get started with a low carb or keto diet plan: breakfast ideas, lunch ideas, dinner ideas, and even dessert options!
Each day includes 5-6 recipes that would sum up to lesser than 25 gms of carbs for the daily limited carbs intake.
A keto meal plan can help make following the keto diet easier.
A keto meal plan should include plenty of healthy fats, moderate amounts of protein, and very few carbohydrates.
Some good choices for healthy fats include olive oil, coconut oil, and avocados.
Good sources of protein include meat, seafood, eggs, and dairy products.
Carbohydrates should be limited to 20-25 grams per day or less.
Thinking about starting a ketogenic diet?
It’s something you would think the average person would be able to do easily, skip the carbs and cut back on the sugar. But if you have been eating low carb for any length of time, you know it is anything but easy.
It takes planning and determination to say no to all of the delicious carbs out there.
If you’re just starting out on a keto diet, or if you’re looking for some new ideas to mix things up, we’ve got you covered with this easy keto meal plan for the week.
Each recipe in this meal plan is low in carbs and moderate in protein, so you can be sure you’re getting the right blend of macros for your body.
Ready to start? Here we go!
What do you eat during the first week of keto?
Well, it is here what will you find.
The complete ketogenic diet meal with a 7 day-day keto diet menu for beginners.
The keto jumpstart program should always start with the keto diet the first week.
Disclaimer: I love Ketogenic Diet 🙂
With a keto diet plan, you will never feel like you are dieting.
You have so many options and different delicious recipes to eat daily.
How do I start keto for beginners?
Here is a complete guide to keto and well-explained keto side effects and symptoms for you to get started.
Start a keto diet following these 7-day keto meal plans, following a complete ketogenic diet for beginners with 11 easy keto recipes and quick keto meals to get started.
How many carbs intakes should you take to enter Ketosis?
For a ketogenic diet for beginners, the carb intake should be between 20 and 25 grams. Once you are in ketosis you can vary the carb content by 20-50 grams depending on how your body is reacting.
Just remember no diet plan is for ALL. You can even try a low-carb diet plan to see which one is working better for you.
For me, the Ketogenic diet worked like a charm.
What is the easiest keto diet plan?
This is the easiest keto diet plan that I found easy to follow.
I included lots of keto desserts so that I do not crave sweets.
In between the meals munch the keto snacks which will, in turn, help you lose weight.
How often do we eat on keto?
Whenever we are hungry and the basic 3 meals like breakfast, lunch, and dinner.
There is nothing like eating less on a keto diet.
So, there are enough recipes for homemade snacks and desserts too.
Though it is always recommended to check the ketogenic portion size. This means checking your calorie and carbs intake for the portions you are eating.
Now, let's plan our meals for a low-calorie ketogenic diet.
1 WEEK KETO MEAL PLAN
MONDAY
Breakfast: Keto Pancake with Whipped Cream
Net Carbs: 5 g | Recipe by dietdoctor.com
Lunch: Sausage egg roll in a bowl
Net Carbs: 3 g | Recipe by BunsInMyOven.com
Dinner: Garlic Butter Chicken
Carbs: 3 g | Recipe by KetoSummit.com
Snacks for the Day:
Boiled egg: Carb: 0.5 g
Keto Hot Chocolate: 3 g | Recipe by makan.ch
10 Almonds: 2 g
Total carb intake for the day: 17 g
TUESDAY
Breakfast: Almond Butter Waffles
Net Carb: 1 g | Recipe by inspectorgorgeous.com
Lunch: Cabbage Lasagne
Net Carbs: 8 g | Recipe by LowCarbYum.com
Dinner: Chicken Philly Cheesesteak Bowl
Net Carbs: 4 g | Recipe by EasyHealthLLC.com
Try out an easy salad today: Avocado Pepperoni salad
Net Carbs: 2 g | Recipe by HeyKetomama.com
Snacks for the day:
No-Bake Cookie by PeaceLoveandLowCarb.com | Net carbs: 2 g
Bullet Coffee by Ruled.me | Net carbs: 2g
Total carbs intake for the day: 19g
WEDNESDAY
Breakfast:
Psyllium Flax Seed Keto Bread by LowCarbMaven.com | Net carbs: 3 g
BulletProof coffee by Ruled.me | Net carbs: 2g
Lunch: Bacon and Salmon
Net Carbs: 4 g | Recipe by LowCarbMaven.com
Dinner: Roasted Chicken with Veggies
Recipe by GimmeDelicious.com | Net Carbs: 4.8 g
Try out a bowl of soup in small quantities as a snack in the evening
Easy Broccoli Cheese Soup by wholesomeyum.com | Net Carbs: 4 g
Snacks for the day:
Onion Rings by KetoConnect.com | Net Carbs: 4.5 g
Total carbs intake for the day: 22.3 g
THURSDAY
Breakfast:
Blueberry Scones by HomeMadeInterest.com | Net Carbs: 5 g
If it is summer-time then you can also have Frozen Yogurt Bars by ciaoflorentina.com
Lunch: Keto Shrimp Scampi
Net Carbs: 5 g | Recipe by ketogasm.com
Dinner: Green bean Casserole
Net Carbs: 4 g | Recipe by LowCarbMaven.com
A side dish with Dinner: Broccoli Cheese Nuggets
Net carbs: 4 g | Recipe by joyfilledeats.com
Snacks for the Day: Keto Soft Pretzels
Net Carbs: 6 g | Recipe by PeaceLoveandLowCarb.com
Total carb intake for the day: 24 g
FRIDAY
Breakfast:
Net Carbs: 2g | Recipe by LowCarbediem.com
Lunch:
Low Carb Tortillas by ketoconnect.net | Net Carbs: 2.75 g
Cashew Chicken by KetoConnect.com | Net carbs: 6.7 g
Dinner:
It's a Friday night, so try out some slow cooker recipes.
Fire Roasted Shrimp Tacos by cottercrunch.com | Net Carbs: 4 g
Snacks for the Day:
100 g Avocado: Net carbs 2 g
5-10 Almonds: Net Carbs 2g
Total Carbs intake for the day: 19.45 g
SATURDAY
Breakfast:
Cinnamon and Pecan Keto porridge by Keto Diet App | Net Carbs 5.2 g
Lunch:
Bacon Cheeseburger Casserole by bunsinmyoven.com | Total Carbs: 2g
Dinner:
Chicken Chili Verde by ambitiouskitchen.com | Net 4 g
Try a keto fat bomb:
Cream cheese Truffle by KetoVale.com | Net Carb 1g
Snacks for the day:
100 g Watermelon | Net Carbs 7.1 g
Total carbs intake for the day: 19.3 g
SUNDAY
Breakfast:
Raspberry Vanilla Keto Smoothie by yummyinspirations.net | Net Carbs: 4.3 g
Lunch:
Keto Enchiladas by CastIronKeto.com | Net Carbs: 10 g
Dinner:
Cheddar Chicken and Broccoli by tasteaholics.com | Net Carbs: 2.6 g
Snacks for the Day:
Bacon-wrapped Jalapeno Poppers by HeyKetoMama.com | Net Carbs: 1 g
Carbs intake for the day: 17.9 g
What is a typical daily menu for the keto diet?
This is what my weeks looked like.
You can make your own when you are accustomed to the different keto recipes.
Anytime you feel hungry then you can grab different keto recipes.
Just keep a track of your total carb intake for the day.
You may also include a keto chocolate chip cookie in your diet.
My Take on 7 Day Keto Meal Plan
This meal plan will give you a great idea of what you can eat on the keto diet and will help you jumpstart your weight loss journey.
The 7-day keto meal plan for beginners will introduce you to the basics of the ketogenic diet and provide a simple weeknight menu that even the busiest person can follow.
Once you get comfortable with this way of eating, you can then begin to experiment with other recipes and customize the plan to fit your own individual needs. But for now, let’s get started on this delicious and healthy journey!
This 7-day keto meal plan will make it easy for you to eat keto-friendly meals all week long. Plus, the recipes are all delicious and healthy. So whether you're new to the keto diet or are a seasoned pro, this meal plan is sure to help you reach your goals.
Planning the meals ahead is a wonderful idea. The meal preps are a great time saver.
This is a free keto meal plan.
Isn't it wonderful that you can have keto snacks and keto desserts too?
The Keto diet is very effective in weight loss, all you need is to keep track of the macros.
How much weight can you lose on keto in a 7-day keto meal plan?
The first week, I did not lose anything.
Rather I was feeling all day long along with dizziness, probably caused due to eating less and cutting off the carbs.
Then I failed to carry on the keto diet and started having sugar once again. Yes, I did gain back my energy but I knew this is not the lifestyle I wanted.
In week 3, I once again went back to following my keto recipes. This time it was easier to follow them.
Week 4, when I actually checked that I have lost 3-4 kgs of my weight.
So, how soon after starting keto you lose weight, totally depends on how well you can follow.
Plan your week 1 keto meals so that you do not miss a day having a proper keto diet.
Be in ketosis with these 7-day Keto meal plans.
Related 7-Day Keto Meal Recipes
- 14 quick keto dinners to make
- 15 keto fat-burning casserole recipes
- 9 Dinner Ideas to make in under 25 mins
- 10 Keto Office Lunches to carry easily
- 10 Keto Meals to lose weight fast
7-Day Keto Meal Plan
nutrabursts says
thanaks for sharing!