7-Day Keto Diet Plan for Beginners to Lose 10 LBS

Keto Diet Plan for Beginners

Jumpstart your weight loss with this 7-day keto diet plan and menu and lose 10 pounds this week.

If you’ve been curious about keto, but aren’t sure where to begin, this sample keto menu will get you started!

Many people who begin keto diets lose weight immediately, making it a popular diet to follow. The catch is, you have to follow certain guidelines to reach—and then maintain—ketosis.

Eat a low-carb diet for long enough, and it will change how your body makes energy. When you choose a keto lifestyle, instead of burning glucose/carbs your body will burn fat.

Keto diets are high in fat for this reason—up to 60-75% in fact. That can be counterintuitive to what most people think of when they think “dieting.” But it’s true, keto diets are one of the fastest ways to lose weight and burn fat!

Keto diets have also been shown to provide many health benefits besides weight loss, too. Insulin resistance and mental stamina are both things that this diet will increase!



The following will help you to understand what a keto diet is (and isn’t). It will list foods to eat, and which to avoid. And, best of all, it will give you the meals to eat for the first 7 days!

What Exactly Is a “Keto” Diet?

Eating keto means following a low-carb, moderate protein and high-fat diet. It is the swapping of fat for carbs that pushes your body into using its alternate energy metabolism. 

Because our diets are so carb-heavy in society, this diet can be intimidating to begin. The good news is that it’s becoming more mainstream! That means that there is tons of info on appropriate food choices—even sweets!

It takes following a keto diet 7 days before your body really gets going with ketosis. Once there, you’ll start producing ketones as a byproduct of this altered metabolism. This is a good thing because it means that fat is being burned around the clock!

When you begin, it’s best to have carbs account for only 5-10% of your daily intake. As you go along, you’ll find that your carb “sweet spot” is different from other people’s. For example, while some people can maintain ketosis on 40 grams of carbs per day, you might need to drop to 25 grams.

To determine exactly how many carbs you are taking in, we recommend using a keto calculator. But, a good rule of thumb is to limit carbs as much as you can. That will allow you to reach ketosis faster.

To get and stay in ketosis your keto macros should look something like this:

To get to 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%.

Keep a list of keto-friendly food on you at all times, like in the notes section of your phone. You don’t want to feel deprived when you’re making this switch. 

What Can You Eat on the Keto Diet?

Best Keto Foods

The following is a framework for keto-approved foods. When you find brands that you love, make note of them for future use!

FATS — 60-75% of daily caloric intake, and your main source of energy! 

  • Dairy — Greek yogurt, cheese (especially goat cheese, cream cheese, or cottage cheese), and heavy cream.
  • Nuts/Seeds — nut butter from almonds, cashews or non-GMO peanuts; pistachios, macadamia nuts, walnuts, almonds, and peanuts; flax, pumpkin, and chia seeds.
  • Oils — olive, sesame, avocado, and coconut oils.
  • Animal Fats — meat fat from organic and pastured sources; fish oil.
  • Plant Fats — coconuts, avocado, and olives.

PROTEIN — 15-30% of daily caloric intake, keeps metabolism on track.

  • Eggs — go for organic, local, and pastured when possible.
  • Poultry — turkey, and chicken are best.
  • Fish — fattier species like herring, salmon, trout, mackerel, and tuna; clams, shrimp, scallops, and lobster for shellfish.
  • Meat — grass-fed bison and ground beef, organ meats, venison, and pork.

CARBOHYDRATES — 5-10% of daily caloric intake, when possible, go with fiber-rich and complex carbs.

  • Veggies — peppers, leafy greens, mushrooms, broccoli, spaghetti squash, cauliflower rice, and tomatoes.
  • Fruit — Blackberries and raspberries, avocado, and tomatoes.

CONDIMENTS — fresh herbs and spices, salt and pepper, lemon juice and vinegar.

DRINKS — water is the clear keto drink of choice, but the following are also permitted:

  • Water infused with citrus, cucumber, berries, peppers, or mint.
  • Sparkling water, as long as it’s sugar-free.
  • Black coffee, keto coffee, and/or bulletproof coffee
  • Green, black, and herbal tea.
  • Bone broth makes a great base for soups

Healthy Keto-Friendly Snack Choices Options

One of the greatest things about a keto diet is that you don’t have to aggressively restrict calories! Which means that you’ll never go hungry. Yet, adjusting to a new way of eating can be a challenge. Be sure to keep lots of keto-friendly snacks on hand to avoid temptations!

Here’s a list to keep close:

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

Even though snacking is encouraged, keep an eye on your overall calories. Overeating is overeating, no matter where the calories come from. A good way to stay mindful of this is to keep a food journal!

What Can You Not Eat on a Keto Diet?

Almost as important as what you can eat, is what you can’t.

You’ll definitely want to avoid anything high in sugar or carbs. Definitely back away from anything that’s overly processed. Traditional bread and pasta, as well as cookies and other baked goods, need to go uneaten. For a comprehensive no-no list, keep the following handy:

  • Grains — anything processed, like spaghetti, cereal, tortillas, wheat, oats, rice, and noodles.
  • Sweets — all sugar, including coconut sugar; all syrups including agave, and maple syrup; ice cream and candy.
  • Sugary Drinks — Juice, bottled teas, and sports drinks, and all soda.
  • Starches — veggies like sweet and regular potatoes, butternut squash, corn, and peas.
  • Beans/legumes — kidney and black beans, lentils and chickpeas.
  • Fruit — steer clear of high-glycemic fruits, especially citrus, pineapple, bananas, and grapes.
  • Condiments — any high sugar/carb sauces like BBQ, bottled salad dressings, and dipping sauces.

The NEVER List:

  • Margarine, shortening, and vegetable oil (including canola and corn) are all unhealthy fats that should never be eaten!
  • Avoid fast food, processed meats (hot dogs, for example), and any packaged foods.

7-Day Keto Diet Plan – Sample Menu

There are so many variations for food choices when following a ketogenic diet! And, there is simply no need to eat bland foods when so many delicious recipes are available.

Feel free to mix and match, as long as you remember the basic guidelines.

75% of your meals should be fat, 20% protein, and only 5-10% carbs. It also might be helpful to aim for 50 grams of net carbs or less when starting out.

The Takeaway

Successful keto diets are all about consistency and persistence. If you can make it through the first 7 days, you’ll be off to a fantastic start! What’s more, you’ll be amazed at how differently your body feels in ketosis.

Most people report increased energy, a lifted “brain fog,” and fewer cravings. Limit snacks to fats and protein, allowing your carbs to come from veggies and fruit instead.

Read labels to avoid sneaky sugar-laden foods, especially when it comes to beverages! And drink tons of water.

References:

  • (1)Yancy, William S, et al. “A Low-Carbohydrate, Ketogenic Diet to Treat Type 2 Diabetes.” Nutrition & Metabolism, BioMed Central, 1 Dec. 2005, www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/.
  • (2) Paoli, A, et al. “Beyond Weight Loss: a Review of the Therapeutic Uses of Very-Low-Carbohydrate (Ketogenic) Diets.” European Journal of Clinical Nutrition, Nature Publishing Group, Aug. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/.
  • (3) Giugliano, Dario, et al. “More Sugar? No, Thank You! The Elusive Nature of Low Carbohydrate Diets.” Endocrine, U.S. National Library of Medicine, Sept. 2018, www.ncbi.nlm.nih.gov/pubmed/29556949.
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.

135 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

  30. Thank you! I will check back in a few days to see if you linked them up. Or would you mind emailing me the recipes and shopping list? Thank you! Jennifer

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