7-Day Keto Meal Plan for Beginners: Your First Keto Week

The ketogenic diet, commonly known as “keto,” is a low-carb, high-fat diet designed to shift your body’s metabolism into a state called ketosis, where fat becomes the primary energy source.

This meal plan is perfect for beginners looking to explore the keto lifestyle while enjoying flavorful, satisfying meals.

With this guide, you’ll find simple, easy-to-follow recipes that fit perfectly into your busy schedule.

Whether you’re completely new to keto or looking for a structured plan, this 7-day guide will help you get started on the right foot.

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Day 1: Starting Strong

Breakfast: Avocado and Bacon Egg Cups

Ingredients:

• 1 ripe avocado, halved and pitted
• 2 large eggs
• 2 slices of bacon, cooked and crumbled
• Salt and pepper to taste
  Instructions:

1. Preheat oven to 375°F (190°C).
2. Scoop out a bit of avocado to make room for the eggs.
3. Crack one egg into each avocado half.
4. Sprinkle bacon crumbles on top and season with salt and pepper.
5. Bake for 12-15 minutes until the egg whites are set but the yolks are still runny.

Nutrition:
Calories: 320 | Fat: 28g | Carbs: 4g | Protein: 14g

Lunch: Keto Cobb Salad

Ingredients:

• 2 cups of mixed greens
• 1 hard-boiled egg, sliced
• ½ avocado, diced
• 2 slices of cooked bacon, crumbled
• ¼ cup of blue cheese crumbles
• ½ grilled chicken breast, sliced
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
  Instructions:

1. Toss greens in olive oil and red wine vinegar.
2. Add egg, avocado, bacon, blue cheese, and chicken on top.
3. Serve and enjoy!

Nutrition:
Calories: 450 | Fat: 38g | Carbs: 6g | Protein: 25g

Dinner: Garlic Butter Shrimp with Zoodles

Ingredients:

• 1 lb shrimp, peeled and deveined
• 2 tbsp butter
• 3 garlic cloves, minced
• 2 medium zucchinis, spiralized
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley for garnish
  Instructions:

1. Heat butter in a large skillet over medium heat.
2. Add garlic and cook until fragrant.
3. Toss shrimp in and cook for 3-4 minutes per side until pink.
4. In a separate pan, heat olive oil and sauté zoodles for 2-3 minutes.
5. Serve shrimp over zoodles, garnished with parsley.

Nutrition:
Calories: 350 | Fat: 22g | Carbs: 5g | Protein: 30g

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Day 2: Embrace the Low-Carb Life

Breakfast: Keto Sausage and Egg Muffins

Ingredients:

• 6 large eggs
• ½ cup cheddar cheese, shredded
• 4 sausage links, cooked and chopped
• Salt and pepper
  Instructions:

1. Preheat oven to 350°F (175°C).
2. Whisk eggs, then mix in cheese and sausage.
3. Pour into muffin tins and bake for 15-20 minutes.

Nutrition:
Calories: 220 | Fat: 18g | Carbs: 1g | Protein: 15g

Lunch: Tuna Salad Lettuce Wraps

Ingredients:

• 1 can of tuna in olive oil
• 2 tbsp mayonnaise
• 1 tbsp mustard
• ¼ cucumber, diced
• Romaine lettuce leaves
• Salt and pepper to taste
  Instructions:

1. Combine tuna, mayonnaise, mustard, and cucumber.
2. Spoon mixture onto romaine lettuce leaves and roll up.

Nutrition:
Calories: 350 | Fat: 30g | Carbs: 2g | Protein: 22g

Dinner: Baked Chicken Thighs with Cauliflower Mash

Ingredients:
For the Chicken:

• 4 chicken thighs
• 1 tbsp olive oil
• 1 tsp paprika
• 1 tsp garlic powder
• Salt and pepper
  For the Cauliflower Mash:
• 1 head of cauliflower, chopped
• 2 tbsp butter
• 2 tbsp cream cheese
  Instructions:

1. Preheat oven to 400°F (200°C). Rub chicken thighs with olive oil and spices, bake for 35-40 minutes.
2. Steam cauliflower until tender. Blend with butter and cream cheese until smooth.

Nutrition:
Calories: 500 | Fat: 40g | Carbs: 6g | Protein: 30g

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Day 3: Fat-Fueled Energy

Breakfast: Bulletproof Coffee

Ingredients:

• 1 cup of brewed coffee
• 1 tbsp unsalted butter
• 1 tbsp MCT oil
  Instructions:

1. Blend all ingredients until frothy.
2. Enjoy alongside a boiled egg for added protein.

Nutrition:
Calories: 220 | Fat: 24g | Carbs: 0g | Protein: 0g

Lunch: Grilled Salmon with Asparagus

Ingredients:

• 1 salmon fillet
• 1 tbsp olive oil
• 8 spears of asparagus
• Lemon slices
  Instructions:

1. Grill the salmon on medium heat for 3-4 minutes per side.
2. Toss asparagus in olive oil and grill until tender.
3. Serve with lemon slices.

Nutrition:
Calories: 380 | Fat: 25g | Carbs: 5g | Protein: 32g

Dinner: Keto Beef Stir Fry

Ingredients:

• 1 lb beef strips
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 bell pepper, sliced
• 1 small onion, sliced
• 1 cup broccoli florets
  Instructions:

1. Sauté beef in sesame oil until browned.
2. Add vegetables and soy sauce, cooking until tender.

Nutrition:
Calories: 430 | Fat: 25g | Carbs: 8g | Protein: 35g

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Day 4: Mid-Week Motivation

Breakfast: Cream Cheese Pancakes

Ingredients:

• 2 eggs
• 2 oz cream cheese
• 1 tsp vanilla extract
  Instructions:

1. Blend eggs, cream cheese, and vanilla until smooth.
2. Cook on a greased pan like regular pancakes.

Nutrition:
Calories: 250 | Fat: 20g | Carbs: 3g | Protein: 12g

Lunch: Bacon-Wrapped Avocado

Ingredients:

• 1 avocado, sliced
• 4 slices of bacon
  Instructions:

1. Wrap avocado slices with bacon.
2. Bake at 400°F (200°C) for 12-15 minutes.

Nutrition:
Calories: 400 | Fat: 36g | Carbs: 6g | Protein: 12g

Dinner: Pork Chops with Garlic Butter Sauce

Ingredients:

• 2 pork chops
• 2 tbsp butter
• 2 garlic cloves, minced
• 1 tbsp fresh parsley
  Instructions:

1. Cook pork chops in butter for 4-5 minutes per side.
2. Add garlic and cook for an additional 1-2 minutes, then garnish with parsley.

Nutrition:
Calories: 450 | Fat: 30g | Carbs: 2g | Protein: 40g

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Day 5: Keeping Momentum

Breakfast: Keto Smoothie

Ingredients:

• ½ cup unsweetened almond milk
• ½ avocado
• 1 tbsp peanut butter
• 1 scoop protein powder
  Instructions:

1. Blend all ingredients until smooth.
2. Enjoy chilled!

Nutrition:
Calories: 300 | Fat: 25g | Carbs: 6g | Protein: 20g

Lunch: Greek Salad with Feta

Ingredients:

• 2 cups of mixed greens
• ¼ cup feta cheese
• 5 kalamata olives
• ½ cucumber, sliced
• 2 tbsp olive oil
  Instructions:

1. Toss greens, feta, olives, and cucumber in olive oil.
2. Serve chilled.

Nutrition:
Calories: 350 | Fat: 30g | Carbs: 6g | Protein: 8g

Dinner: Zucchini Lasagna

Ingredients:

• 2 large zucchinis, sliced lengthwise
• 1 lb ground beef
• 1 cup marinara sauce (no added sugar)
• 1 cup mozzarella cheese, shredded
  Instructions:

1. Preheat oven to 375°F (190°C).
2. Brown beef, then add marinara sauce.
3. Layer zucchini, beef mixture, and cheese in a baking dish.
4. Bake for 20-25 minutes.

Nutrition:
Calories: 450 | Fat: 30g | Carbs: 8g | Protein: 35g

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Day 6: Stay on Track

Breakfast: Spinach and Feta Omelette

Ingredients:

• 3 eggs
• 1/4 cup spinach
• 2 tbsp feta cheese
• 1 tbsp butter
  Instructions:

1. Sauté spinach in butter, then set aside.
2. Whisk eggs, pour into the pan, and cook until almost set.
3. Add spinach and feta, fold the omelette, and serve.

Nutrition:
Calories: 300 | Fat: 25g | Carbs: 3g | Protein: 16g

Lunch: Chicken Caesar Salad

Ingredients:

• 1 grilled chicken breast, sliced
• 2 cups romaine lettuce
• ¼ cup parmesan cheese
• 2 tbsp Caesar dressing (keto-friendly)
  Instructions:

1. Toss lettuce in Caesar dressing.
2. Add chicken and parmesan on top.

Nutrition:
Calories: 400 | Fat: 28g | Carbs: 4g | Protein: 30g

Dinner: Baked Salmon with Pesto

Ingredients:

• 1 salmon fillet
• 2 tbsp keto-friendly pesto sauce
• 1 tbsp olive oil
  Instructions:

1. Preheat oven to 375°F (190°C).
2. Drizzle salmon with olive oil, then top with pesto.
3. Bake for 12-15 minutes.

Nutrition:
Calories: 380 | Fat: 28g | Carbs: 2g | Protein: 25g

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Day 7: Finishing Strong

Breakfast: Keto Chia Pudding

Ingredients:

• ½ cup almond milk
• 2 tbsp chia seeds
• 1 tsp vanilla extract
• 5-6 drops of stevia
  Instructions:

1. Mix all ingredients and let sit in the fridge overnight.
2. Stir and enjoy the next morning.

Nutrition:
Calories: 200 | Fat: 15g | Carbs: 5g | Protein: 4g

Lunch: Egg Salad Lettuce Wraps

Ingredients:

• 4 hard-boiled eggs, chopped
• 2 tbsp mayonnaise
• 1 tsp Dijon mustard
• Romaine lettuce leaves
  Instructions:

1. Combine eggs, mayonnaise, and mustard.
2. Serve on lettuce leaves.

Nutrition:
Calories: 250 | Fat: 20g | Carbs: 2g | Protein: 12g

Dinner: Steak with Herb Butter

Ingredients:

• 1 ribeye steak
• 2 tbsp butter
• 1 tsp fresh herbs (rosemary, thyme)
  Instructions:

1. Grill or pan-sear steak to desired doneness.
2. Top with herb butter before serving.

Nutrition:
Calories: 550 | Fat: 45g | Carbs: 0g | Protein: 40g

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Conclusion

Starting a ketogenic lifestyle can feel overwhelming, but with this 7-day plan, you’re equipped with simple, delicious, and balanced meals that will help you thrive.

The journey toward ketosis is about more than cutting carbs — it’s about embracing healthy fats, nourishing your body, and enjoying flavorful food that satisfies. Stick with this meal plan, listen to your body, and remember to stay positive! You’re setting yourself up for success.