7-Day Keto Meal Plan for Beginners to Lose Weight

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Are you considering trying the ketogenic diet? If so, this 7-day keto meal plan is a great way to get started!

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.

keto meal plan for 7 days

What do you eat 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.

Post contains affiliate links which means I shall receive a small amount of commission if you purchase anything through the link.


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.

For the 7-day snacks, you may also try out these packaged food items.

Though I highly recommend you make your own homemade snacks as described below.

Still, if you are in short of time then check these snacks



How many carbs intakes should you take to enter Ketosis?

For a ketogenic diet for beginners, the carb intake should be between 20-25 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.





Keto meal plan


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



Keto meal plan


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

Here are some affiliate links which means if you buy from this link, I will receive a small amount of commission without you being charged any extra.

I can only recommend products that will help you with the keto journey.

Here you can actually check for a waffle maker which will make your work easy.

Easy to clean and it is not any cheap assembled electrical device.




Keto meal plan



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



Keto meal plan


Blueberry Scones by HomeMadeInterest.com | Net Carbs: 5 g

If it 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




Keto meal plan


Keto Flatbread Recipe

Net Carbs: 2g | Recipe by LowCarbediem.com


Low Carb Tortillas  by ketoconnect.net | Net Carbs: 2.75 g

Cashew Chicken by KetoConnect.com | Net carbs: 6.7 g


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




Keto meal plan


Cinnamon and Pecan Keto porridge by Keto Diet App | Net Carbs 5.2 g


Bacon Cheeseburger Casserole by bunsinmyoven.com | Total Carbs: 2g


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



Keto meal plan


Raspberry Vanilla Keto Smoothie by yummyinspirations.net | Net Carbs: 4.3 g


Keto Enchiladas by CastIronKeto.com | Net Carbs: 10 g


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 how my weeks looked like.

You can make your own when once 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 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 7 days?

The first week, I did not lose anything.

Rather I was feeling all day long along with a dizzyness, 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.

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 do 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.

Oh! Do not forget your snacks.



Related 7 Day Keto Meal Recipes

7 Day Keto Meal Plan


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