A 7-Day Keto Meal Plan for Beginners (21 easy-to-make recipes)

If you’ve been following my blog as well as my Pinterest feed over the past few months, you’ll have noticed my increasing obsession with the ketogenic diet.

I tried this fantastic diet last year on a whim, and after a few weeks in, not only that I lost most of the pounds I gained that winter in record timing, but I also felt my best in a long time. Going high-fat, low-carb was a complete game-changer.

But here’s the tricky part.

Coming up with a delicious, satisfying, yet keto-approved daily menu can be tricky. It’s in fact, something I struggled with a lot. I know I’m not alone.

I bet that anyone who tries the keto diet for the first time faces the same challenges—unless they were fortunate.

If you to ensure keto eating success, then you’re in the right place.

In today’s article, I’ll share with you a simple 7-day keto eating plan that will put you on the path to success. Once you finish going through it, you’ll be looking forward to meals, and enjoying what you eat.

But first things first, let’s do a quick recap of the keto diet and what is it all about.

What’s The Ketogenic Diet

The ketogenic diet is a high-fat, low-carb nutrition plan gets you into ketosis: a metabolic state in which your body taps into fat as a primary energy source instead of carbohydrates (glycogen).

But it’s not as simple as it sounds.

Reaching ketosis ain’t easy—and staying in it requires sticking to a daily keto-friendly diet with no more than 20 grams of carbs a day. That can be quite challenging, especially for a low carb diet newbie.

To make this happen, you’ll need to stick to a diet consisting of lots of healthy fats, moderate protein, and little to no carbs. Roughly two-thirds of your entire eating plan should come from fats.

You’ll want to plan your meals around healthy oils, eggs, fish, nuts, non-starchy veggies, seeds, and some lower-carb fruits. Check the complete list here.

Let’s delve deeper into what foods to eat and what to avoid on the keto diet.

Note – Ketosis Is Not Created Equal

Keep in mind that everyone’s body works differently. You might be able to reach ketosis by eating roughly 30 grams of carbs. All while, others may need to reduce their carb intake to 10 or fewer grams per day to be successful.

What Should I Eat On The Keto Diet?

That’s probably one of the most common questions posed by beginners who want to try the keto diet.

It’s simple.  Stock your kitchen with everything you need to reach keto success. Leave nothing to chance.

Here’s a sample list of keto-friendly foods:

  • Fats and oils, including butter, olive oil, sesame oil, almond oil, and flaxseed oil.
  • Dairy products such as sour cheese, sour cream, heavy cream, and Greek yogurt.
  • Eggs and lots of eggs.
  • Meat, especially chicken, beef, goat, and veal.
  • Fish, including trout, salmon, sardines, catfish, and tuna.
  • Nuts and seeds like walnuts, almonds, pumpkin, sunflower and sesame seeds.
  • Some fruits such as avocadoes, strawberries, and raspberries.

Here’s what you need to avoid on the keto diet

  • Grains and starches, including wheat, corn, oats, and rye.
  • Processed foods. If it has carrageenan, don’t eat it.
  • Sugary foods and drinks
  • Low-fat products such as drinks, glute, diet soda, etc.
  • Fruits
  • Root vegetables
  • Beans and legume
  • Alcohol
  • Anything else that has sugar

21 Simple To Make Ketogenic Recipes Ideas

What follows is a simple 7-day keto meal plan that’s ideal for keto beginners. The plan has 21 keto recipes—breakfast, lunch, and dinner every day for one week.

It also contains some of my favorite easy-to-make low-carb recipes that deliver delicious and satisfying eats. This eating plan should provide a complete guide for beginners who want to try this way of eating.  I hope it delivers on its promise. Otherwise, I’m failing both of us.

Monday

Breakfast – Fat Coffee

Keto coffee is one of the best keto-friendly drinks out there, and the perfect way to start the day if you need that morning jolt, just like the rest of us.

The drink provides plenty of fuel and a great sated feeling while being frothy and delicious. Not to mention that it’s healthier than your average Starbucks macchiato.

What’s more?

Keto coffee is easy to make. Take good quality coffee, pour it into a large container, then blend it with grass-fed butter, coconut oil and a bit of stevia.

Still confused? Watch this tutorial.

Ingredients

  • Coffee freshly brewed
  • Grass-fed and unsalted butter
  • MCT oil or coconut oil
  • Heavy cream
  • Stevia, vanilla extra, or any other non-sugar flavor of your choice.

Lunch: Keto Spinach Salad

I love spinach. This superfood, calorie for calorie, provides more nutrients than any other food, according to the World’s Healthiest Foods.

Keto spinach salad is the perfect low-carb lunch option or light dinner.  It’s flavorful, fresh, and full of nutrients. It’s also sweet, crunchy, creamy, and tangy.

It also comes together quickly in less than 30 minutes. Just wow.

What’s more?

You can also easily customize this spinach salad, adding more or less spinach—as well as other ingredients—depending on what you like.

For more taste, feel free to top it with eggs and bacon and toss it with a red wine vinaigrette, or some romaine lettuce.

Ingredients

  • Spinach
  • Chicken thigh
  • Hardboiled eggs
  • avocado
  • Olive oil
  • Grated cheese
  • Curry powder
  • Salt and pepper.

Dinner – Keto Pizza

If you crave pizza on the low-carb diet, the following recipe will get you covered.

There are many pizza keto-friendly recipes out there.  The keto version is made from cheese, protein powder, meat, cauliflower, and most importantly, almond flour.

The recipe yields the perfect thin crust pizza chew.  It has everything you want in a regular pizza—cheese, peppercorn, tomatoes sauce—minus the carbs.

The recipe also comes together in less than 20 minutes.

Ingredients

  • Eggs
  • Mozzarella cheese
  • Cream cheese
  • Almond flour
  • Baking powder
  • Unsweetened tomato sauce
  • Dried oregano
  • Olives
  • sea salt and ground black pepper

Tuesday

Breakfast: Sausage Breakfast Sandwich

If you want something to help you get over your breakfast sandwich obsession—something I had to deal with myself—then the following recipe is exactly what you need.

I consider this low carb sausage sandwich the ultimate keto breakfast for people who crave taste in the early morning. It’s also low in carbs and high in healthy fats and nutrients.

What’s more?

The mix of juicy patties, keto-friendly almond flour, eggs, and melted cheddar cheese is the healthiest alternative to a McDonalds.

You can also freeze and reheat in the microwave for an on-the-go, but deliciously satisfying breakfast, or any other meal of the day.

Ingredients

  • Eggs
  • Sausage patties
  • Heavy cream
  • Butter
  • Cheddar cheese
  • Avocado
  • Salt and pepper

Lunch – Tuna Salad Lettuce

It won’t take you a long time to make a mouthwatering meal when you have got a lot of delicious and simple ingredients on hand. Don’t you believe me? This tuna salad is proof.

The following recipe makes a fantastic keto tuna salad in less than 10 minutes with accessible ingredients. It’s ideal as a post-workout snack or for on-the-go low carb lunch.

With a few simple ingredients, you can throw together a satisfying lunch, no cooking required. It’s also easy to make. Mix tuna, celery, mayonnaise, red onion, lime juice, and the rest of the ingredients in a bowl.

Toss in some tomatoes to brighten the plate. So tasty. So simple. So keto.

Ingredients

  • Can of tuna
  • Hard-boiled eggs
  • Romaine lettuce
  • Mayonnaise
  • Lemon juiced
  • Diced onions
  • Sea salt and pepper, to taste.

Dinner – Keto Chicken Garam Masala

A fan of Indian cuisine? This one is for you.

The following low-carb recipe got plenty of pieces of chicken in a rich, creamy sauce, tomato paste, and lots of spices.

Add in some sweet bell peppers, coconut cream, and chicken, and you’ll want to have this dish over and over again.

Don’t freak out when you check the ingredient list. Sure, it’s a bit lengthy, but it takes just 15 minutes to throw everything together.

Ingredients:

  • Chicken breast
  • Butter or ghee
  • ground cumin
  • Ground coriander seed
  • Yellow onion
  • Ground cardamom
  • Ground turmeric
  • Coriander
  • Paprika
  • Chili powder
  • Red bell pepper
  • Coconut cream or heavy whipping cream
  • Nutmeg
  • Tomato paste
  • Finely chopped cilantro
  • Sea salt and pepper

Wednesday

Breakfast – Egg Omelet with Cheese, Spinach, and Sausage

Eggs are nutrient-dense, healthy, and one of the keto-friendliest foods around. That’s why they are an integral part of most low-carb diets.

The following recipe is one of the best keto dish made with fatty ingredient.

Feel free to use plenty of butter, cheese, oil, egg yolks, and low carb veggies. You can also add a small portion of fatty meats. I recommend sausage.

Ingredients

  • Eggs
  • Spinach leaves
  • Breakfast sausage
  • Feta cheese
  • Fresh Dill
  • butter
  • Olive oil
  • Leafy greens
  • Sea salt and pepper

Lunch—Keto Chicken BLT Salad

I was never a big fan of salads. But once I resolved to eat healthier, I couldn’t avoid them anymore.  So I had to find recipes that I like and that work for me. The keto check BLT salad is an excellent example.

The following recipe is one of my favorite salads out there. You can easily throw together this salad either with leftover chicken, rotisseries or even canned chick if you’re pressed for time.

Ingredients

  • Boneless chicken thighs
  • Cheery tomatoes
  • Butter
  • Bacon
  • Avocado
  • Mayonnaise
  • Romaine lettuce (for wrapping)
  • Celery seasoning
  • Sea salt and pepper.

Dinner – Bacon Cheese Balls

If you don’t love eating cheese balls stuffed with bacon—one of the most delicious meats known to man—then there’s something wrong with your taste buds.

These bacon cheese balls are easy to make ahead and are ideal for parties and other social gatherings.

What’s more?

These balls are typically served at room temperature, so don’t worry about keeping them warm.

Ingredients

  • Bacon
  • Cheddar cheese
  • Pecans
  • Cream cheese
  • Green onion
  • Garlic powder
  • Butter, at room temperature
  • Dried parsley
  • Poppy seeds
  • Onion powder
  • Driven chives
  • Chili flakes
  • Sea salt and pepper

Thursday

Breakfast – Keto Egg Muffins

When you’re leading a busy life, you’d, sooner or later—need something quick to grab while running out of the door.

Finding keto-approved snacks can be quite challenging—but the following recipe should keep you covered.

These muffins are perfect for keeping on hand in your fridge or freezing through the week. This also makes ideal to make-ahead on your meal prep day if you’re into that.

Pop on in the microwave for 30 seconds when you’re ready to serve.

Ingredients

  • Eggs
  • Shredded cheese
  • Spinach
  • Scallions
  • Mushrooms
  • MCT oil powder
  • Red pesto
  • Salt and pepper

Lunch – Keto cheeseburger

Don’t let low-carb lifestyle eating stand in your way of enjoying a good burger.

These keto burgers are not only delicious but with none of the carbs and sugars to spike your blood sugar levels and kick you out of ketosis.

Try this recipe, and you’ll enjoy a burger that tastes just like the real one and even adds it to your keto meal plan without worrying about your macros.

Ingredients

  • Ground beef
  • Clove garlic
  • Onion powder
  • Apple cider vinegar
  • Black pepper
  • Tomatoes
  • Scallions
  • Avocado
  • Olive oil
  • Sea salt and pepper
  • Fresh cilantro

Dinner – Baked Salmon with asparagus

Salmon is one of my favorite fish. It’s a fish you could eat every day, has a lot of nutrients but a low mercury choice, unlike tuna or swordfish.

Although it may appear as if you spent endless hours in the kitchen, making this dish is relatively straightforward.

The following recipe only requires three simple ingredients: salmon, asparagus, and butter. You can transform the recipe into a delicious dinner in just 20 minutes.

It’s not only keto-friendly but also super delicious.

For more flavor, add some lemon juice, chopped garlic, or sauce of butter.

Ingredients

  • Salmon fillets
  • Green asparagus
  • Butter
  • Garlic Cloves
  • Lemon juice and zest
  • Sea salt and pepper.

Friday

Breakfast – Bacon, and Eggs

Fried eggs and bacon may not seem like much, but they’re full of healthy fats and lean protein that will keep you satisfied all morning without kicking you out of ketosis.

If you’re bored with the classic combo, then the following recipe will help you take it to an entirely new level.

The secret to making great eggs is never overcooking them and always adding more richness to them.

Ingredients

  • Eggs
  • Bacon
  • Butter
  • Heavy whipping cream
  • Avocado
  • Green bell pepper
  • Walnuts
  • Sea salt and pepper

Lunch – Keto Smoked Salmon & Avocado

This dish combines two of my favorite foods: salmon and avocado.

The recipe yields a high-fat, high-fiber salad that will keep you energized for hours thanks to the avocado and salmon.

What’s more?

The dish is loaded with omega-3 fatty acids and can be prepared in under 15 minutes. After all, life on the keto diet doesn’t have to be complicated.

Ingredients

  • Smoked salmon
  • Avocadoes
  • Mayonnaise or sour cream
  • Lemon juice
  • Sea salt and pepper

Dinner – Ground Beef Tacos

Ground beef is a keto-friendly and relatively inexpensive form of meat.  That’s why I ‘m adding this recipe to the list.

The recipe comes together quickly, so it’s ideal for busy weeknight keto dinners. Simply cook up some ground beef and use romaine for sheets.

For more texture, throw in some cheese and sour cream, and you’ll never crave tortillas.

Remember to use cheddar cheese shell instead of the high-carb proceed corn taco shells found at the grocery store.

Ingredients

  • Cheese taco shells—or your low-carb favorites
  • Lean ground beef
  • Low carb taco seasoning
  • Tomato Paste
  • Sea salt and pepper
  • Shredded cheddar cheese

Saturday

Breakfast – Sausage and Egg Breakfast Bowl

If you’re craving a high-protein breakfast that’s still keto-friendly and easy to make, look no further than sausage and egg breakfast bowl.

I love the following recipe because it’s fun to make and I get to enjoy a bunch of different foods in one go. It’s also simple and easy to throw together without throwing your keto efforts out of whack.

Since you’ll be cooking the eggs separately, you can fry them up exactly the way you love the most.

Ingredients

  • Sausage
  • Whole eggs
  • radishes
  • Cheddar cheese
  • butter
  • Sea salt and pepper

Lunch – Leftover Turkey Salad

The following recipe is a fantastic way to use those lunch leftovers.

The dish can also be ready to serve in a few minutes since you’re using pre-cooked ingredients. Chop up the ingredients into small pieces and mix them all.

Feel free to add more taste with some keto veggie crusts.

Ingredients

  • Cooked turkey meat
  • Avocado
  • Cream cheese
  • lettuce
  • Stalk celery
  • Olive oil
  • Onion
  • Mayonnaise
  • Sea salt and pepper.

Dinner – Chicken Bacon Ranch Casserole

If you love eating chicken pasta casserole, but no longer can have it because of the pasta, then the following casserole recipe is something you could enjoy.

Instead of the carb-rich noodles usually used, you’ll substitute the noodles with cauliflower.

This low carb recipe is pretty great—extra fat from the bacon and cheese, enough protein to keep you satisfied, and super low in carbs.

For more taste, you can also get a bit creative and toss in a few other veggies too. Feel free to use squash, zucchini, turnips, or even radishes.

Ingredients

  • Bacon
  • Boneless, skinless, chicken breasts
  • Ranch seasoning
  • Chives
  • Salt and pepper

Sunday

Breakfast – Keto Blueberries Pancakes

The following recipe makes delicious pancakes without traditional flavors and sugars.

It’s made with the ideal mix of coconut flour, almond flour, eggs, and blueberries for a meal that’s so delicious and fluffy that you’ll be hardpressed to believe they’re low carb.

The blueberries—one of the few keto-friendly fruits out here—adds a touch of sweetness but they also have some sugar so pay attention to the portions.

Ingredients

  • Eggs
  • Cream cheese
  • Fresh blueberries
  • Melted butter
  • Almond flour
  • Oat fiber
  • Baking powder
  • Sea salt and pepper

Lunch – Bacon Spinach Frittata

Tired of making omelets? Try the following frittata recipes that make a dish full of greens, leafy veggies, and bacon.

It may seem complicated, but the recipe is fantastically simple to make. Combine eggs, spinach, bacon or sausage, and veggies into a mouth-watering feast for the tummy.

For more flavor, feel free to top it with a scoop of ghee or guacamole for a mouth-watering meal.

Ingredients

  • Eggs
  • Diced bacon
  • Butter
  • Fresh spinach
  • Whipping cream
  • Grass-fed ghee
  • Shredded cheese
  • Rosemary sprig
  • Sea salt and pepper

Dinner—Slow cooker Mexican Tacos

Unlike your typical high-carb Mexican feasts, the following slow cooker Mexican shredded because of the keto-friendly ingredients that won’t spike your blood sugar levels nor kick you out of ketosis.

The recipe takes roughly 30 minutes to be thrown together and pre this impressive dish.

You can serve it with lettuce wraps or classic low-carb tacos or combine it with roasted veggies or cauliflower rice.

Ingredients

  • Pastured beef short rips or beef shank
  • Cilantro
  • Ground turmeric
  • ground cumin
  • Ground coriander
  • Garlic Cloves
  • Chipotle powder
  • Diced onions
  • Jalapenos
  • Garlic powder
  • Smoked paprika
  • Sea salt and pepper
  • Water

Conclusion

There you have it.

The above 7-day ketogenic eating plan is all you need to get started on the low carb path and ensure success in the process. You need to show up, get the ingredients, and start cooking. The rest is just detail.

Thank you for dropping by.

Please feel free to leave your comments and keto meal recipe ideas in the section below.

In the meantime, keep eating healthy.

Cheers.

David D.

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