Starting the keto diet can feel overwhelming, especially if you’re unsure what to eat. That’s why we’ve created this simple 7-day keto meal plan to help you get started. Designed with beginners in mind, this plan is packed with delicious, easy-to-make meals that keep you within your daily carb limit (20-50 grams) while providing plenty of healthy fats and protein.
Whether you’re in the USA or UK, this plan uses ingredients that are readily available and budget-friendly. Let’s dive in!
How to Use This Plan
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Macronutrient Goals: Aim for 70-75% fat, 20-25% protein, and 5-10% carbs.
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Portion Sizes: Adjust portion sizes based on your calorie needs (use a keto calculator for guidance).
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Snacks: Feel free to add keto-friendly snacks like nuts, cheese, or avocado if you’re hungry between meals.
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Hydration: Drink plenty of water and consider adding electrolytes to avoid the “keto flu.”
Day 1: Monday
Breakfast:
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Scrambled eggs cooked in butter with spinach and feta cheese.
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Black coffee or tea with a splash of heavy cream.
Lunch:
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Grilled chicken salad with mixed greens, avocado, olive oil, and a sprinkle of Parmesan.
Dinner:
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Baked salmon with a side of roasted asparagus drizzled in olive oil.
Snack (optional):
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A handful of macadamia nuts.
Day 2: Tuesday
Breakfast:
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Keto smoothie: Unsweetened almond milk, spinach, avocado, chia seeds, and a scoop of keto-friendly protein powder.
Lunch:
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Turkey and cheese lettuce wraps with mayo and mustard.
Dinner:
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Beef stir-fry with broccoli, bell peppers, and sesame oil.
Snack (optional):
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Celery sticks with cream cheese.
Day 3: Wednesday
Breakfast:
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Keto pancakes made with almond flour, eggs, and cream cheese, topped with a dollop of butter and a few blueberries.
Lunch:
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Tuna salad (made with mayo and diced celery) served over a bed of mixed greens.
Dinner:
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Grilled pork chops with a side of cauliflower mash (made with butter and heavy cream).
Snack (optional):
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A boiled egg.
Day 4: Thursday
Breakfast:
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Omelette with mushrooms, cheddar cheese, and a slice of bacon.
Lunch:
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Zucchini noodles (zoodles) with pesto and grilled shrimp.
Dinner:
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Roast chicken thighs with a side of sautéed green beans in garlic butter.
Snack (optional):
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A small handful of almonds.
Day 5: Friday
Breakfast:
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Full-fat Greek yogurt (unsweetened) with a tablespoon of almond butter and a few crushed walnuts.
Lunch:
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Cobb salad: Mixed greens, hard-boiled eggs, avocado, bacon, chicken, and blue cheese dressing.
Dinner:
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Lamb chops with a side of roasted Brussels sprouts.
Snack (optional):
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A slice of keto-friendly cheese.
Day 6: Saturday
Breakfast:
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Avocado baked with an egg inside, topped with a sprinkle of salt and pepper.
Lunch:
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Grilled halloumi cheese with a side of mixed greens and olive oil.
Dinner:
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Spaghetti squash with keto-friendly marinara sauce and ground beef.
Snack (optional):
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A few slices of cucumber with guacamole.
Day 7: Sunday
Breakfast:
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Keto-friendly chia pudding made with unsweetened almond milk, chia seeds, and a few raspberries.
Lunch:
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Grilled chicken Caesar salad (skip the croutons).
Dinner:
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Steak with a side of garlic butter mushrooms and a small serving of mashed cauliflower.
Snack (optional):
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A piece of dark chocolate (85% cocoa or higher).
Tips for Success
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Meal Prep: Prepare ingredients in advance to save time during the week.
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Stay Hydrated: Drink plenty of water and consider adding electrolyte supplements.
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Track Your Macros: Use a food tracking app to ensure you’re staying within your carb limit.
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Listen to Your Body: If you’re feeling hungry, add more healthy fats like avocado or olive oil to your meals.
Frequently Searched Questions (FSQs)
1. Can I Customize This Plan?
Absolutely! Swap out proteins or veggies based on your preferences or dietary restrictions.
2. What If I Don’t Like a Meal?
Feel free to replace it with another keto-friendly option. For example, swap salmon for chicken or zucchini noodles for cauliflower rice.
3. Can I Eat Out While on Keto?
Yes! Choose grilled meats, salads, and low-carb veggies when dining out. Avoid bread, pasta, and sugary sauces.
4. How Do I Avoid the Keto Flu?
Stay hydrated, increase your salt intake, and consider taking magnesium and potassium supplements.
Conclusion
This 7-day keto meal plan is designed to make your transition to the keto diet as smooth as possible. By following this guide, you’ll enjoy delicious, satisfying meals while staying within your carb limit.
Disclosure: This post contains affiliate links. If you make a purchase through these links, I may earn a small commission at no extra cost to you.
