Starting keto can feel like navigating a whole new culinary world, as discussed in our Keto Beginner's Guide. What can you eat? How do you balance meals? It's easy to feel overwhelmed! That's why we've created this simple, delicious 7-day keto meal plan for beginners.
This plan focuses on easy keto recipes for beginners (find more in our Easy Keto Recipes Guide), using accessible ingredients to help you ease into ketosis without feeling deprived or spending hours in the kitchen. Think of it as your roadmap for the first week, designed to keep you satisfied while your body adapts to burning fat for fuel.
Before You Start: Quick Tips
Keto Flu Prep: Remember the potential for "keto flu" (headaches, fatigue) in the first few days, often caused by electrolyte imbalance (a common keto mistake). Stay hydrated and keep electrolytes handy!
Read Labels: Get in the habit of checking nutrition labels for hidden carbs, especially in sauces and processed foods.
Meal Prep: Consider prepping some components on the weekend (cook bacon, chop veggies, make fat bombs) to save time during the week. (See our Keto Meal Planning Guide for more tips).
Listen to Your Body: This plan averages around 1700 calories and 20-25g net carbs daily. Adjust portion sizes based on your hunger levels. Don't force yourself to eat if you're not hungry (especially snacks).
Track (Optional but Helpful): Using an app like Cronometer or Carb Manager for the first week can help you understand portion sizes and macro counts. (Estimate your targets with our Keto Macro Calculator).
Your 7-Day Beginner Keto Meal Plan
Here are delicious and simple meal ideas for your first week.
(Note: Macros are approximate and can vary based on specific ingredients and portion sizes.)
Day 1
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Avocado & Bacon Eggs (Scrambled eggs cooked in butter with crumbled bacon and sliced avocado. ~450 kcal, 4g net carbs) |
| Lunch | Cobb Salad (Grilled chicken, bacon bits, hard-boiled egg, avocado, blue cheese crumbles over romaine with ranch dressing. ~520 kcal, 6g net carbs) |
| Dinner | Garlic Butter Steak & Asparagus (Pan-seared steak topped with garlic herb butter, served with roasted asparagus. ~580 kcal, 5g net carbs) |
| Snack (Opt.) | Handful of Macadamia Nuts (~240 kcal, 4g net carbs) |
| Daily Totals | Approx: 1790 kcal, 19g net carbs |
Day 2
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Keto Smoothie (Unsweetened almond milk, spinach, protein powder/collagen, chia seeds, half avocado, few berries. ~420 kcal, 8g net carbs) |
| Lunch | Tuna Salad Lettuce Wraps (Tuna mixed with mayo, celery, onion, in lettuce cups. ~480 kcal, 4g net carbs) |
| Dinner | Baked Lemon Herb Chicken Thighs (Chicken thighs baked with lemon, herbs, olive oil, served with cauliflower rice. ~550 kcal, 6g net carbs) |
| Snack (Opt.) | Cheese Stick & Olives (~150 kcal, 2g net carbs) |
| Daily Totals | Approx: 1600 kcal, 20g net carbs |
Day 3
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Cream Cheese Pancakes (Keto pancakes with cream cheese, eggs, almond flour, topped with butter. ~440 kcal, 5g net carbs) |
| Lunch | Leftover Chicken Thighs & Cauliflower Rice (~550 kcal, 6g net carbs) |
| Dinner | Ground Beef Taco Bowl (Seasoned ground beef, lettuce, cheese, sour cream, salsa, avocado. ~570 kcal, 7g net carbs) |
| Snack (Opt.) | Quest White Chocolate Raspberry Bar (~20g Protein, 5g Net Carbs) |
| Daily Totals | Approx: 1760 kcal, 23g net carbs |
Day 4
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Bacon & Cheese Omelette (Omelette with bacon, cheddar cheese, spinach. ~470 kcal, 3g net carbs) |
| Lunch | Chicken Caesar Salad (No Croutons!) (Grilled chicken, romaine, parmesan, keto Caesar dressing. ~490 kcal, 5g net carbs) |
| Dinner | Zucchini Noodles with Pesto & Sausage (Italian sausage sautéed with zucchini noodles and pesto. ~540 kcal, 9g net carbs) (Tip: Use a spiralizer to easily make zucchini noodles!) |
| Snack (Opt.) | Celery Sticks with Cream Cheese (~150 kcal, 3g net carbs) |
| Daily Totals | Approx: 1650 kcal, 20g net carbs |
Day 5
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Keto Breakfast Muffins (Make ahead: Eggs, sausage/bacon, cheese, spinach. 2 muffins: ~430 kcal, 4g net carbs) |
| Lunch | Leftover Zucchini Noodles with Sausage (~540 kcal, 9g net carbs) |
| Dinner | Bacon-Wrapped Pork Tenderloin (Roasted pork tenderloin wrapped in bacon, with buttered green beans. ~590 kcal, 4g net carbs) |
| Snack (Opt.) | Two Hard-Boiled Eggs (~140 kcal, 1g net carbs) |
| Daily Totals | Approx: 1700 kcal, 18g net carbs |
Day 6
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Full-Fat Plain Greek Yogurt with Berries & Seeds (Yogurt, few raspberries/blackberries, chia/flax seeds. ~350 kcal, 8g net carbs) |
| Lunch | Buffalo Chicken Lettuce Wraps (Shredded chicken, hot sauce, mayo/ranch, in lettuce cups. ~440 kcal, 4g net carbs) |
| Dinner | Grilled Salmon with Lemon Butter & Broccoli (Grilled/baked salmon, lemon butter sauce, broccoli. ~560 kcal, 5g net carbs) |
| Snack (Opt.) | Pork Rinds with Guacamole (~250 kcal, 4g net carbs) |
| Daily Totals | Approx: 1600 kcal, 21g net carbs |
Day 7
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Leftover Keto Breakfast Muffins (2 muffins: ~430 kcal, 4g net carbs) |
| Lunch | Keto Club "Sandwich" (Lettuce Wrap) (Turkey, bacon, cheese, tomato, mayo between lettuce leaves. ~470 kcal, 4g net carbs) |
| Dinner | Butter Chicken with Cauliflower Rice (Creamy keto butter chicken sauce with chicken over cauliflower rice. ~580 kcal, 9g net carbs) |
| Snack (Opt.) | Dark Chocolate (85%+) (Small square: ~100 kcal, 3g net carbs) |
| Daily Totals | Approx: 1580 kcal, 20g net carbs |
Beginner Keto Shopping List (For This Plan) (See also our Comprehensive Keto Shopping List)
(Adjust quantities based on your needs)
Proteins:
- Eggs (1-2 dozen)
- Bacon (~1 lb)
- Chicken Breasts (~1 lb)
- Chicken Thighs (~1 lb)
- Ground Beef (~1 lb)
- Steak (2 servings)
- Tuna (canned, in oil)
- Italian Sausage (~1 lb)
- Pork Tenderloin (~1 lb)
- Salmon Fillets (2 servings)
- Deli Turkey/Ham
- (Optional: Collagen Powder)
Dairy & Fats:
- Butter
- Heavy Cream
- Cream Cheese
- Cheddar Cheese
- Blue Cheese
- Parmesan Cheese
- Sour Cream
- Full-Fat Plain Greek Yogurt
- Olive Oil / Avocado Oil / Coconut Oil
- Mayonnaise (check ingredients)
Produce:
- Avocados (3-4)
- Spinach (1 bag)
- Romaine Lettuce (1-2 heads)
- Asparagus (1 bunch)
- Cauliflower (1 head or 1 bag frozen rice)
- Zucchini (2-3)
- Green Beans (~1 lb)
- Broccoli (1 head)
- Celery
- Onion (1)
- Garlic
- Lemon (1)
- Berries (small container raspberries/blackberries)
- (Optional: Guacamole ingredients - cilantro, lime)
Pantry & Other:
- Macadamia Nuts
- Almond Flour (small amount for pancakes)
- Chia Seeds / Flax Seeds
- Pesto (check carbs/ingredients)
- Hot Sauce
- Ranch / Caesar Dressing (keto-friendly)
- Salsa (low sugar)
- Spices: Salt, Pepper, Garlic Powder, Italian Seasoning, Paprika, Curry Powder, Garam Masala (for Butter Chicken)
- (Optional: Electrolyte Powder, Keto Bars, Dark Chocolate, Pork Rinds)
This keto meal plan provides a framework. Feel free to swap meals between days, adjust portion sizes, and substitute similar ingredients based on preference and availability. Good luck with your first week!
What are you most excited to try from this meal plan? Let us know below!