Welcome! Ready to dip your toes into the world of keto after reading the Keto Beginner's Guide? It can feel like a big change, but you're in the right place. This 7-day beginner keto meal plan is designed to be the perfect introduction to ketogenic eating.
Forget complicated recipes and exotic ingredients! We've focused on simple recipes (find more in our Easy Keto Recipes Guide) using common ingredients you can easily find at your local store. Our goal is to ease your transition into ketosis by providing delicious, satisfying meals that help your body learn to burn fat for fuel, without adding stress to your week.
A Gentle Heads-Up: As your body adjusts during the first few days, you might experience the "keto flu" (things like headaches or fatigue) – often due to electrolyte imbalance, a common keto mistake. Don't worry, it's temporary! Staying well-hydrated and keeping electrolytes topped up makes a huge difference. We've included tips below.
(Note: Macros provided are estimates. Listen to your body and adjust portion sizes based on your hunger. Use our Keto Macro Calculator to estimate your personal needs. The main goal for beginners is keeping net carbs under 25g daily.)
Day 1: Getting Started
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Cheesy Scrambled Eggs with Spinach: 2-3 eggs scrambled in butter, stir in 1/4 cup cheddar & a handful of spinach near the end. (~400 kcal, 4g net carbs) |
| Lunch | Tuna Salad Lettuce Wraps: 1 can tuna mixed with 2-3 tbsp mayo & chopped celery, served in large lettuce leaves. (~410 kcal, 3g net carbs) |
| Dinner | Sheet Pan Sausage & Broccoli: Sliced sausage (check sugar!) roasted with broccoli florets tossed in olive oil, salt & pepper. (~550 kcal, 8g net carbs) |
| Snack (Opt.) | String Cheese (1-2 sticks): Easy and portable. (~80-160 kcal, 1-2g net carbs) |
Day 2: Finding Your Rhythm
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Full-Fat Greek Yogurt with Seeds: 1/2 cup plain Greek yogurt (check label!) with 1-2 tbsp chia or flax seeds. (~350 kcal, 8g net carbs) |
| Lunch | Leftover Sausage & Broccoli: Quick, easy, and delicious! (~550 kcal, 8g net carbs) |
| Dinner | Simple Baked Salmon with Asparagus: Salmon fillet baked with lemon slices & olive oil, served with roasted asparagus. (~500 kcal, 5g net carbs) |
| Snack (Opt.) | Handful of Almonds: About 1/4 cup. (~180 kcal, 3g net carbs) |
Day 3: Building Confidence
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Classic Bacon & Fried Eggs: 2-3 slices bacon, 2 eggs fried in bacon grease or butter. (~450 kcal, 2g net carbs) |
| Lunch | Simple Chef Salad: Lettuce topped with sliced deli turkey/ham, 1 hard-boiled egg, cheese cubes, and ranch dressing. (~480 kcal, 5g net carbs) |
| Dinner | Ground Beef & Zucchini Skillet: 1/4 lb browned ground beef sautéed with 1 chopped zucchini, seasoned with onion & garlic powder. (~520 kcal, 7g net carbs) |
| Snack (Opt.) | Atkins Endulge Peanut Butter Cup (1 cup): A small treat if needed. (~100 kcal, 1g net carbs) |
Quick Energy Boost: MCT Oil
Feeling low on energy during adaptation? Adding a tablespoon of MCT Oil (like this organic option from PURA D'OR) to your morning coffee or smoothie can provide quick ketone energy. Start with a smaller amount (1 tsp) to assess tolerance.
Check Price on AmazonDay 4: Feeling the Flow
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Keto Coffee: 1 cup coffee blended with 1 tbsp butter and 1 tbsp MCT oil (optional). (~250 kcal, 0g net carbs) |
| Lunch | Leftover Ground Beef & Zucchini: Reheat and enjoy! (~520 kcal, 7g net carbs) |
| Dinner | Chicken Thighs with Creamed Spinach: Baked chicken thighs (skin-on) served with spinach cooked in cream cheese/heavy cream. (~580 kcal, 6g net carbs) |
| Snack (Opt.) | Celery Sticks with Cream Cheese: Simple and crunchy. (~150 kcal, 3g net carbs) |
Day 5: Exploring Flavors
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Avocado & Egg: 1/2 avocado sliced, 2 hard-boiled eggs, seasoned with salt & pepper. (~350 kcal, 4g net carbs) |
| Lunch | Big Salad with Chicken: Mixed greens, leftover chicken thigh, cucumber, cheese, olive oil & vinegar dressing. (~500 kcal, 5g net carbs) |
| Dinner | "Bun-less" Burger: Beef patty on lettuce with cheese, pickles, mustard. Side of steamed green beans. (~550 kcal, 7g net carbs) |
| Snack (Opt.) | Pork Rinds: Check label for just pork skin & salt. (~160 kcal, 0g net carbs) |
Stay Hydrated: Electrolyte Support
Don't forget electrolytes! Especially in the first week, supplementing can prevent the "keto flu." KEY NUTRIENTS Electrolyte Powder is a cost-effective option with zero sugar and added vitamins.
Check Price on AmazonDay 6: Weekend Keto
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Sausage Patties & Eggs: 2-3 breakfast sausage patties (check sugar!), 2 scrambled eggs. (~500 kcal, 3g net carbs) |
| Lunch | Leftover Burger Bowl: Burger patty crumbled over lettuce with toppings. (~550 kcal, 7g net carbs) |
| Dinner | Pork Chop with Roasted Cauliflower: Pan-fried pork chop served with cauliflower florets roasted with olive oil. (~530 kcal, 6g net carbs) |
| Snack (Opt.) | Small Handful Pecans: About 1/4 cup. (~200 kcal, 2g net carbs) |
Day 7: Finishing Strong
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Cream Cheese Pancakes (Simple): 2oz cream cheese, 2 eggs, cinnamon, blended & cooked like pancakes in butter. (~400 kcal, 5g net carbs) |
| Lunch | Leftover Pork Chop & Cauliflower: Enjoy the fruits of your prep! (~530 kcal, 6g net carbs) |
| Dinner | Taco Salad: Seasoned ground beef over lettuce with cheese, sour cream, salsa (low sugar). (~570 kcal, 8g net carbs) |
| Snack (Opt.) | Olives: A salty, fatty snack. (~100 kcal, 1g net carbs) |
Simple Shopping List for Your First Week (See also our Comprehensive Keto Shopping List)
(Adjust quantities based on household size and appetite)
Proteins:
- Eggs (1-2 dozen)
- Cheddar Cheese (block or shredded)
- String Cheese
- Tuna (canned, in oil/water)
- Sausage (links/patties, check ingredients for sugar!)
- Salmon Fillet (~1 serving)
- Deli Turkey/Ham (check ingredients)
- Ground Beef (~1.5 lbs)
- Chicken Thighs (~1 lb, skin-on recommended)
- Beef Patties (or make your own)
- Pork Chops (~2 servings)
- Bacon (check ingredients)
Dairy & Fats:
- Butter
- Mayonnaise (check ingredients for sugar/seed oils)
- Cream Cheese (block is often best value)
- Heavy Cream (small carton)
- Olive Oil
- MCT Oil (Optional)
- Full-Fat Greek Yogurt (Plain, check label for carbs)
Produce:
- Spinach (fresh or frozen)
- Lettuce (Romaine/Iceberg for wraps/salads)
- Celery
- Broccoli (fresh or frozen)
- Asparagus
- Zucchini (1-2)
- Avocado (1-2)
- Green Beans (fresh or frozen)
- Cauliflower (fresh or frozen)
- Lemon (1)
- Onion/Garlic (for flavor, use moderately)
Pantry & Other:
- Salt (Redmond Real Salt recommended) & Pepper
- Chia/Flax Seeds (optional for yogurt)
- Almonds/Pecans (for snacks)
- Ranch Dressing (check carbs/sugar)
- Olive Oil & Vinegar (for dressings)
- Pickles (dill, check sugar)
- Mustard
- Salsa (low sugar, check label)
- Pork Rinds (Optional snack)
- Atkins Endulge Cups (Optional Treat)
- Electrolyte Powder (Highly Recommended for beginners)
- Cinnamon (for pancakes/yogurt)
Stick with this plan, listen to your body, stay hydrated, and manage your electrolytes. You've got this! Welcome to keto!