7-Day Keto Diet Meal Plan and Menu for Beginners to Lose Weight

7-day keto diet plan for beginners

Looking for a sample keto diet meal plan that’ll help you burn fat and lose weight fast?

This beginner-friendly keto diet plan is all you need to get started, to reach ketosis and lose weight in a week.

Keto short for ketogenic diet is a low-carb eating plan designed to help your body reach a state of ketosis.

Ketosis is a metabolic state that shifts your body from burning glucose to fat for energy. This shift also fuels the brain with energy, due to the production of ketones in the liver.

But reaching this state of ketosis isn’t easy.


To do this, you’ll need to follow a very strict diet consisting of fat, protein, and almost zero carbs. In fact, 60 to 75% of your entire diet should only comprise of fat.

You might think that adding that much fat to your diet equates to weight gain. As surprising as it sounds, a Ketogenic diet is perfect for weight loss.

And in addition to weight loss, this fat-based diet also bears many other benefits.

Studies show that following a keto diet meal plan can improve Type 2 diabetes and brain health and such (1, 2).

It also leads to massive fat loss by putting stored fat in demand for fueling.

Thinking about giving a ketogenic diet meal a try?

This article explains what to eat and avoid while following a keto diet plan. It also provides a 7-day keto meal plan to get you started.

Keto (Ketogenic) Diet Basics

The keto diet meal plan is all about minimizing carbohydrate intake and upping fats. This is to allow your body to enter into the state of ketosis.

A shift your body makes to use fat as a form of energy when it doesn’t have enough carbs for your cells to use for energy.


To get to this state of ketosis your total calorie intakes should look something like this:

If you love carbs as I do, this might scare you, but don’t be. There are plenty of delicious keto carbs that you’ll enjoy.


You can even indulge some dark chocolate or rich raspberry cheesecake.

After about 7 days of following the keto meal plan, you go into ketosis. The state your body enters when it doesn’t have enough carbs for your cells to use for energy.

It then starts producing ketones, an organic compound your body uses in place of glucose. It also burns fat for energy as Beth Warren, R.D explains here.

To get to the state of ketosis, fats intake need to be around 60-75% of your total calorie intake. Proteins around 15-30% of energy needs, while carbs are usually restricted to 5-10%.

Keto Diet Meal Plan

Starting a new diet plan can be overwhelming, especially a meal plan like the keto diet.

But it doesn’t have to be.

The focus here is to limit your meals and snacks’ carbs while increasing fats and protein.

The general rule is that your carbs intake should stay around 5-10%.

Everyone’s body works differently.

You might only be able to achieve ketosis eating less than 25 grams of carbs.

All while, others may be successful with higher carbs intake.

The keto calculator will help you figure out your grams of carbs based on your total calorie intake per day.

Generally, fewer carbs you eat, easier you can reach the state of ketosis.

This is why having an approved list of keto foods is so important.

You’ll know what keto carbs are, and what’s not. It’s the best way to be successful and reach the state of ketosis on the ketogenic diet plan.

What foods to include in the keto diet menu?

Keto-Friendly Foods to Eat

Keto diet food list

When following a keto diet, you should base your meals and snacks on the following foods:

These are low in carbs, low in the glycemic score, and generally healthy. They are nowhere comprehensive, so please feel free to add other foods that follow keto diet rules.

Let’s start this keto food list with healthy fats. While on a keto diet, your fat intake should be anywhere between 60% to 75% of your total calories.

Healthy Fats (60-75% Of Total Calories)

Dairy: Heavy cream, Greek yogurt, cottage cheese, goat cheese, cream cheese, and cheese.

Nuts and seeds: Macadamia nuts, almonds, walnuts, peanuts, and pistachios. Chia seeds, pumpkin seed, and flaxseeds. Nut butter made with almond, cashew butter or non-GMO peanut butter.

Healthy oils: Olive oil, avocado oil, coconut oil, and sesame oil.

Fats from animal sources: fish oil and organic and pastured meat fats.

Plant-based fats: olives, avocado, and coconuts

Proteins (15-30% Of Total Calories)

Protein is moderate on a keto diet at 15-30% of your total calories.

Protein is an essential part of keeping your metabolism running fast and smooth. Be sure to include a moderate amount of proteins in your keto diet. Here are some keto protein options to consider.

Eggs: Always pastured, organic and local if you can.

Poultry: Chicken and turkey

Fatty fish: Mackerel, salmon, tuna, trout, and herring. Shellfish such as shrimp, lobster, scallop, and clams.

Meat: Venison, pork, organ meats, bison, and grass-fed beef.

Carbohydrates (5-10% Of Total Calories)

Most limitations are for the carbs. While many attempts to completely cut off carbs, it’s not necessary.

Healthy complex carbs are often rich in fiber, an essential nutrient for the body. Choose non-starchy, fiber-rich carbs to fill 5-10 % of your total calories.

Vegetables: Leafy greens, broccoli, tomatoes, mushrooms, and peppers.

Fruits: Avocado, raspberries, blackberries, tomatoes

Condiments: Fresh herbs, spices, salt, pepper, vinegar, and lemon juice.

Keto Beverages

Water: Water is the best choice for hydration. Drink throughout the day to stay hydrated.

Infused water: Infuse with lemon, lime, cucumber, mint, herbs, berries, and peppers.

Sparkling water: Sparkling water can make an excellent soda replacement. Be sure to pick non-sugar varieties.

Coffee: Black coffee, keto coffee, and bulletproof coffee.

Tea: Green tea, black, tea, and herbal tea.

Foods to Avoid On The Keto Diet

To be successful on a keto diet, you also need a list of foods not to eat on a keto. These are high in sugar, highly-processed, and high in carbs. Restrict or avoid these foods while eating keto.

Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts, and rolls.

  • Processed grains: Spaghetti, noodles, wheat, rice, oats, breakfast cereals and tortillas.
  • Sweets: Sugar, ice cream, candy, maple syrup, agave syrup, and coconut sugar.
  • Sweetened beverages: Soda, juice, sweetened teas and sports drinks.
  • Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corns, and peas.
  • Beans and legumes: Black beans, chickpeas, lentils, and kidney beans.
  • Fruit: Citrus, grapes, bananas, and pineapple. Generally, high-glycemic foods are not keto.
  • High-carb sauces: Barbecue sauce, sugary salad dressings, and dipping sauces.

In addition to the list above, there are foods you should remove from your diet altogether.

Unhealthy Foods To Be Avoided

  • Unhealthy fats: Margarine, shortening and vegetable oils such as canola and corn oil.
  • Processed foods: Fast food, packaged foods, and processed meats.
    Those include hot dogs and lunch meats.

7-Day Sample Keto Diet Menu for A Week




As the sample keto menu shows, ketogenic meals can be appetizing and diverse.

They can also be full of flavors as spices are keto-friendly.

Though many keto meals include meats and dairy, there are some vegetarian options. To expand your vegetarian and vegan keto dishes, I’ll post a separate listicle article! So if you are plant-based keto dieters, stay tuned.

A ketogenic diet like any other diet requires some good meal planning. Your menu should comprise of nutritious, fiber-rich foods with low sugar when you are on a keto. For your first week, you can follow the 7-day diet above, or you can use the food lists to come up with your own.

Just be sure to follow the keto rules and stay in synch with keto macro ratio to get and stay in ketosis.

Healthy Ketogenic Snack Options

When on a diet, the norm is to reduce your food intake. Skip a meal, reduce portions, eliminate a food group, just to name a few.

Thankfully on a keto diet, hunger has no part.

If you feel hungry at any given moment, you can grab yourself a keto snack to last till your next meal. In fact, they can help you stay on track following a ketogenic diet.

Many keto dieters report after several weeks on a keto, they feel less hungry. But take other people’s testimonials as a grain of salt.

Feel free to snack if you are hungry. Also if you are active, add up your food intake to meet your caloric and nutritional needs.

Here are some excellent, keto-friendly snack options:

  • Almonds and cheddar cheese
  • Half an avocado stuffed with chicken salad
  • Guacamole with low-carb veggies
  • Trail mix made with unsweetened coconut, nuts, and seeds
  • Hard-boiled eggs
  • Coconut chips
  • Kale chips
  • Olives and sliced salami
  • Celery and peppers with herbed cream cheese dip
  • Berries with heavy whipping cream
  • Jerky
  • Cheese roll-ups
  • Parmesan Crisps
  • Macadamia nuts
  • Greens with high-fat dressing and avocado
  • Keto smoothie made with coconut milk, cocoa, and avocado
  • Avocado cocoa mousse

Though snacks are totally fine on a keto diet, stay mindful of your food intake. Eating in excess whether on a keto or any other diet can lead to a weight gain when continued.

One thing that can help to keep track of your macro portions and your daily calories is to keep a food journal. Generally, people who keep a food journal lose twice as much as those who don’t.

Even on a keto diet, those basic and fundamental diet tool can help stay focused and keep yourself in check.

Not sure of your caloric needs and your keto macros? Use this keto calculator to find out how many calories to eat and how much fats, proteins, and carbs to eat on a keto diet.

Snacking on a keto diet is perfectly acceptable. Not only that, there are many keto snack options to choose from. As with your keto meals, stay low carb, high fat, and moderate protein. It’s the key to reaching and staying in ketosis.

The Bottom Line

A healthy ketogenic diet should consist of about 75% fat, 20% protein and only 5% or less than 50 grams of carbs per day.

The key to get and stay in ketosis is to diligently follow this keto macro guidelines. With the right balance of all three macros, your body can stave off the glucose and enter into the fat-burning zone.

As for your meals and snacks, focus on food items that are high in fat and low in carbs. Eggs, cheese, avocados, and Bulletproof coffee are great examples.

Beverages are also not to be missed. If not being careful, they have a sneaky way of creeping up sugar and carb intake. Stay sugar-free and switch to water.

In addition to some snack options above, you can check out these 17 keto snacks that’ll keep you in ketosis.



Tina Alexandre
Tina Alexandre

Co-founder

Hi, I'm Tina, a mom, and wife who loves to write about nutrition and dieting. When I'm not writing, I also enjoy baking healthy pastries with my 7-year-old daughter.

128 Comments
      1. So angry with claims f 10lb loss in a week! Know many people on Keto diet myself included and 1-2 lbs is more the norm and 5-6 exceptional for guys.

    1. Hi Bunne,

      I’ve been working on the actual recipe posts the past week. Hoping to finish all the posts really soon so stay tuned! I’m shooting for the end of this week to the beginning of next week.

      Thank you for your patience!
      Cheers,
      Tina

  1. Hi. In the snack section you listed olives and salami. Isn’t salami a process meat? Or am to snack on a certain kind or brand

    1. Hi Jill,

      Thank you for the comment. Yes, salami is a processed meat and preferably you want to limit it.
      But there are times we face limited choices or are in need of quick portable snacks, and salami makes an acceptable choice.
      Also, if you want to enjoy a night out and their bar menu is limited, olives and salami can be your backup option.

      I completely agree. It’s not the best snack you can have, but by allowing a little bit of “grey area”, you can stick with the diet easier too.

      With that said, I highly recommend choosing a brand of salami that’s free of additives, artificial ingredients, etc..

      Just a couple of national brands I can think of the top of my head are:
      Organic Prairie
      Applegate
      True Story Foods

      Hope this helps!

      Thanks,
      Tina

      1. Have you had a chance to make your menu in printable form yet? Also, do you have recipes for all your meals? Thank you so much for the 7 day menu. super excited to get started!!!!

  2. This. Menu sounds delicious and allows great taste diversity. I’m excited to get the recipes and would greatly appreciate a printable version of both menu and recipes! Thank you so much! I love the graphic presentation that you have used.

    1. Hi Judith,

      Thank you for the nice comment. I’m really glad to hear that you find the keto meal plan useful. We’re working to get all the recipes done asap, and will definitely have a printable version as well.

      We are hoping to have it done by early next week.

      Best,
      Tina

    2. I don’t think I can do this diet,I find doing all the percentage is hard,I guess I will just limit my carbs and see if it works

  3. Thank you Tina. I’m starting my Keto diet and your site has been super helpful. Looking forward to your healthy recipes. Thanks again.

    Andrea

  4. Hi Tina,
    Can you email your receipes Please? I’ve been doing Keto for going on 3 weeks now and I’d like to do your 7 day diet.

    1. Hi Maria,

      So sorry for the delay! Our team is getting a bit overloaded with some of the new resources we are prepping for 2019 and the catch-up work from the last month…
      With that said, some of the recipes are starting to go up on our site, so I’ll link them up as they become available.

      I’m also adjusting some of the recipes to make shopping little easier and cooking less hectic!

      Thanks,
      Tina

  5. I would like a copy of the printable recipes and the shopping list when you have it…or foods list…the “do eat” list and the “do not eat” lists…if you have them. I’ve always been too ‘afraid’ to try keto…thinking I just couldn’t do it…I have a HUGE sweet tooth! but I am curious to try it and see what results I will get and how I’ll feel. Wish me luck!

    And for your keto experts…if there’s anyone who thought they couldn’t do it…give up the foods that are NOT keto friendly…I’d love to hear from you! how did it go…tips and tricks. 🙂

    Thanks all!

    1. Lesa,

      Thank you for stopping by!

      Check back here for recipes and printable menu. If you’re on my email list, I can update you there as well.
      If you want to go ahead and get a copy of the printable keto shopping list, you can head over here:

      I can’t speak for everyone, but I think giving up non-keto sweets isn’t as hard as you think since you can use keto-friendly sweeteners to bake, sweeten drinks, etc.

      If you like pasta, rice, and noodles like me, eating keto can take a bit of getting used to.

      But on the bright side, there are many delicious dishes you can make without heavy carbs and overtime, you’ll find your favorites too. Also, when you go low-carb, chances are your cravings for those things go down too.

      Not all diets work for everyone, but I hope you find keto doable and see success with it.

      Thanks,
      Tina

    2. Hello Lesa.
      My name is Stacey, I’m not an expert Keteo dieter, but I feel your pain. It is hard giving up fast foods, and sweets. I’m still struggling with it. I keep telling myself that it will make me nauseous 😀 It has worked for me this far.
      Also, telling friends family and co-workers that you trying to wean yourself off of sweets, and you would appreciate if they avoid bring it around you. I have understanding co-workers, family not so much.
      Drink plenty of water. If you have not started yet, try starting on the weekend and don’t go out . By doing it this way you can avoid the temptations. This was how i started. Also, I looked up Keto recipes to keep my mind focused.

      Another thing I have tried is bringing out a pair of pants or dress that i want to fit in again and let that be a constant reminder of what I’m trying to achieve.
      I hope that this will be of some help.
      Good luck you can do it!!!!!!

  6. You say to avoid oats but then the second day has porridge for breakfast? Is this a car of moderation or are you referring to a different type of porridge?

  7. I can’t wait for the recipes to be posted. I need a lot of help and I am hoping the Keto Diet will be my answer. I do have a question, do you recommend taking the supplements that are out on the market. I was thinking of trying those as well.

    1. Hi Denise,
      Thank you for your sweet comment.
      I hope Keto will be the answer you’ve been looking for.
      We are working on adding links to the recipes.

      As for the supplements, it depends.

      If you are experiencing nutritional deficiencies or meeting your macro ratio to reach ketosis, possibly. They can be a great means to keeping yourself nutritionally nourished on a keto diet.

      It’s hard to recommend one or two without going into full detail on who should be taking what.

      I’ll do a post on keto supplements in the coming weeks and update you on that if you are interested. Let me know. Also, signing up of our newsletter ensure you get the supplement post the moment it goes up.

      Hope this helps,
      Tina,

    1. Hi Brenda,
      Thank you so much for the sweet comment!
      As for the recipes, we are working to link them up from the table but currently facing some technical issues doing that.
      Hopefully, they’ll be resolved soon and all the recipes will be available on our site.

      Thank you,
      Tina

    1. Hi Stephanie,

      Thanks for stopping by and for your interest in the recipes.
      We’re facing a bit of hiccup linking each meal to the appropriate recipe on our site…
      Hopefully, the links to the recipes can go up soon.

      Thanks,
      Tina

    1. Hi Stephanie,

      Great question!
      I’ve never thought about that and have to look into it myself.

      I’m sure there are more readers interested in keto support groups. I’ll see if I can gather up some options and do a post on them to help you find one that works for you.

      You also inspired me to look into the possibility of having a place on this site for a keto support group!

      Best,
      Tina

  8. Would love to have a copy of your 7-day Keto meal plan and a list of the foods to buy and not to buy! I’m excited! Keep us posted! I really wanted to try this for me and my husband. Question, is this keto diet also good for folks with high blood pressure and cholesterol? Thanks for your time!

  9. Wanting to get started to a new me with your help. You’ve made the program approachable. Waiting for recipes and grocery lists. Wahoo

  10. Yummy! I know you and your help are working on the recipes. Thank you for your hard work. This menu looks super amazing. Can’t wait to try them!

    1. Hi Cindy,
      Thank you for your sweet comment.
      We are also taking any requests for recipes!
      If you have any favorite dishes you need keto recipes for, we’d love to hear it.
      In the meantime, we’ve been hard at work!

      Thanks for your patience.
      Tina

  11. Love the easy recipes that not hard to follow and not lots of ingredients. They sound yum! Just wondering – you stated the ratios of fat, protein and carbs to eat per day. However, when I add up the fat ratios for day 1 for example, this exceeds the 60 – 75% stated for loss (even if I divide it by 4 to account for servings). Am I reading it wrong?

    1. Hi Christine,

      Thank you for the comment. I’m working on a printable recipe book for you guys with a shopping list for the 7-day Keto meal plan to make it easy to follow the plan. I will keep you posted on that. In the meantime, I have been uploading some of the recipes online and linking them from the meal plan.

      I apologize for taking this long making the printable recipe book for you guys. My daughter was off school for the winter break but she just started back on this past week so I will have more time to get this done.

      Thank you for your patience and reading my blog.

      Best,
      Tina

    1. Hi Bette Ann,

      Thanks for reading my blog. I’m really happy that you find the 7-day Keto meal plan useful. Recipes are in the making, and we will keep you posted.

      Thanks again,

      Best,
      Tina

    1. Hi there,
      Thanks for your nice comment!
      I’m glad to hear your good results!

      It’s long overdue but all the recipes are coming up soon.
      Hope you come back again to try them all.

      Thanks,
      Tina

  12. Help, Tina –

    I’ve been on the keto diet for one month. I was very quick to enter ketosis (I used an eggfast the first three days). I’ve lost NO weight. No inches.

    I drink tons of water, exercise, get plenty of sleep.

    Any suggestions?
    Thank you!

  13. Thank you for ur menu, but could you explain how to cook with met oil please I can’t find anyone on you tube explaining how to add it to cooking, only the amount to use

  14. Can I please get a copy of the recipes? Really wanting to get started and this is perfect!!! Thank you so much for your help. :

  15. Thank you so much for great website. Lots of good information. I’m new to KETO. Whot about portions? How much I can eat on KETO? Thank you and all the best to you.

    1. Hi Mira,

      Thanks for your sweet comment!
      All the recipes have serving size noted. If the recipes serve 4, 1/4 of what you cook would be 1 serving.
      Please also note that your keto macro portions are unique to you, and you need to adjust your meal size according to your macro portions.
      If you haven’t figured out your macro ratio, use this calculator here to find yours.

      1. Hi, am wondering what the service size is for the keto bread? I know it’s 1 slice but how many slices should you get out of the loaf? Thanks

  16. Will you be completing the recipe links? In particular i ed bullet proof coffee and the chicken marsala recipes? Trusting all is well with you and yours.

  17. Hi Tina, You mentionned the citrus in the “to avoid” section. But lemon juice is mentionned in the allowed seasonning/dressing. I’m used to drink half a lemon juice in a glass of water every morning when I wake up. Will I have to stop that if I go Keto? Thanks in advance for your feedback.

  18. Hi, Tina! I’m thrilled to have found your 7-day plan! I have wanted to try the keto diet, but always thought it was way too confusing. Your guide is very easy to follow. Thank you for that! I know several people that have had success with this diet. I am going to give it a shot. I think I would like to lose 40 lbs. It seems like this may do the trick. Thanks, again!

  19. Hi Tina
    OMG everything above sounds impressive, I would also like to try the 7day plan and would very much appreciate the receipes. I have a phone, if you can send it to my email please. Thankyou for all your hard work.

  20. Hi I’ve just completed 2 months of the keto diet and have lost weight with it. I am really loving it. I’m just really surprised at this. I don’t know how it does it or how it works.but all is I know is it really works. And works well and that truly is amazing and just awesome.just brilliant and I find it just brilliant as I find it so easy and there isn’t a diet on the earth to match it.as it’s just amazing.and have lost to date 2 stone in weight.as this is fab.and I’m going on to now my next month now month 3 and want to see how much I can lose. In this month as I’ve been combining it since day 1. With intermittent fasting diet 16/8.and is just brilliant. All Is I really need to do now is to start exercising. Now. And I should really should start seeing some results.as want to start toning up.

  21. Have you finished with the recipes for these? And also downloadable form? J mean I can gladly send my email if that’s better?

  22. Hi Tina,

    Can you come up with a Keto meal plan for beginners that don’t eat any animals with hooves? I eat poultry and seafood and find it difficult to come up with meal plans.

    Thank you for your consideration.

    1. Hi Lisa,

      Thank you for your comment!
      So poultry, seafood, dairy, and veggies but no beef, pork, and other animals.
      I’ll think of more recipes for that and let you know!

      Thank you,
      Tina

  23. What a great article! My husband and I just started eating Keto and I consider it my dream diet! I’d heard about it but was skeptical about a high fat diet aiding in weight
    Loss. Ha! I’m a believer. Not only am I starting to lose weight I have so much more energy and focus than before. These snack tips are amazing and I am updating my grocery list as we speak!

    Thanks!

  24. Why should deli meats(processed ) not be a part of the diet? Can we get your list of recipes too ? Thanks

  25. I don’t like eggs period salmon, be honest some of the thing you R naming never heard of just find out about this diet willing to try I’m a pickey eater so if you can help in any kind of way I appreciate

  26. I have a question about the Keto diet. I am lactose intolerant, so dairy is out of the question for me. If I consume much fat, I get physically sick, and the food comes back up. Is there a way for me to use this diet plan?

    1. Hi Debbie,

      All the recipes for the 7-day keto meal plan are available here… the printable version will be available for purchase beginning or mid of next month. Sign-up for our email so we can notify you when it’s available.

      Thanks,
      Tina

    1. Hi Michelle,

      Thank you for your comment!

      We’re working on the pdf format e-book for both the meal and the recipes. It will be available for purchase once is done.

      Subscribe to our email newsletter to get the update.

      Thanks,
      Tina

    1. Hi Tasha,

      Thank you. I’m glad you find the weekly keto meal plan really useful. The downloadable and printable version for the recipes will be available to purchase soon. I will update you as soon as it becomes available.

      Thank you again.

      Best,
      Tina

  27. Hi Tina,
    I find your 7-day mealplan very helpfull but
    where can I find your recipies. Do I have to go to a certain website, or is it possible that you mail me a link.
    Greetings,
    Heidy

  28. Tina,

    I am so happy and delighted to have found your blog. I am finally ready to begin KETO and this is just what I need. Would you please be so kind as to email me your shopping list and recipes or a link to print them out? I would be so grateful.
    Thank you so much for putting this information out here for us! 😄

  29. On Day 6, for Italian Baked Eggs and Smoked Salmon and Avocado salad you dont have recipes for them? Like a link to them. How can I get both of those? Also do you have a shopping list? Thanks so much

    1. Hi Jennifer,

      Thanks for the follow-up!
      I apologize if I haven’t answered your previous questions.

      I can’t seem to locate them…Would you mind reminding what your questions were?

      Thank you,
      Tina

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