Keto Meal Plan: 7-day Keto Diet Plan for Beginners

If you are looking to lose weight, the Keto (Ketogenic) diet may be the one for you, but, I guess if you are reading this then you are already interested in giving it a go. It is not the easiest (what is?) diet, but you’ll be glad that you did it. Just ask the hundreds of thousands of people who swear by its results!

What is the Keto diet?

Not unlike Atkins, the concept of the Keto Diet is to take in more calories from protein and fat rather than from carbohydrates. The idea is when your carbohydrate is under 50 grams per day, you eventually run out of fuel, typically within four days. At this point, your body will burn protein and fat for energy instead of carbs, this is called ketosis. Keep in mind that this diet is more focused on short-term weight loss rather than on long-term overall health.

What are the foods allowed/not allowed on the keto diet?

Different from other, more traditional, low-carb diets, with keto, even fewer carbohydrates are allowed. The majority of your calories will come from fat, around 60-80%. While everyone is different, most maintain ketosis with a daily net carb of 50-60 grams. To calculate your net carbs, take your total carbohydrates, subtract the fiber, and you have your answer. Here, we are going to go over many of the foods that you can incorporate into your menu and those that can kick you out of ketosis. 

Protein:

Indulge liberally-

  • Grass-fed, organic beef
  • Fish: salmon, tuna
  • Dark meat chicken

Enjoy occasionally-

  • Bacon
  • Low-fat proteins like skinless chicken breast, shrimp

Off-limits-

  • Cold cuts with sugar (always check labels)
  • Any sugary sauces
  • Fish/chicken nuggets

Oil & Fat:

Liberally-

  • Avocado oil
  • Olive oil
  • Coconut oil
  • Butter
  • Heavy cream

Occasional-

  • Sunflower oil
  • Safflower oil
  • Corn oil

Off-limits-

  • Margarine
  • Artificial trans fats

Fruits & Vegetables:

Liberally-

  • Avocado
  • Blackberries
  • Raspberries
  • Lemon
  • Leafy greens such as spinach
  • Celery
  • Asparagus

Occasional consumption ok-

  • Leeks
  • Spaghetti squash
  • Eggplant

Not allowed-

  • Potatoes
  • Corn
  • Raisins

Nuts & Seeds

Liberally-

  • Walnuts
  • Almonds
  • Flax/Chia seeds

Occasionally-

  • Unsweetened almond or peanut butter
  • Cashews
  • Pistachios

Never-

  • Trail mixes with dried fruit
  • Sweetened nut or seed butter
  • Chocolate covered nuts

Dairy:

Liberally-

  • Cheddar cheese
  • Blue cheese
  • Feta Cheese

Occasional-

  • Full-fat cottage cheese
  • Full-fat plain Greek yogurt
  • Full-fat ricotta cheese

Not allowed-

  • Milk
  • Sweetened nonfat yogurt
  • Ice cream

Condiments/Sauces:

Allowed-

  • Guacamole
  • Lemon butter sauce
  • Mayonnaise (No sugar)

Sometimes-

  • Raw garlic
  • Tomato sauce (without sugar)
  • Balsamic vinegar

Never-

  • Barbeque sauce
  • Ketchup
  • Honey mustard sauce

Beverages:

Liberally

  • Water
  • Almond milk
  • Bone broth
  • Plain tea

Occasionally-

  • Black coffee
  • Unsweetened carbonated water
  • Zero-calorie drinks

Not allowed-

  • Soda
  • Fruit juice
  • Lemonade

Herbs & Spices:

All herbs and spices are Keto-friendly. Although if using in large amounts calorie counting is recommended.

Supplements you should consider:

  • Fiber
  • Multivitamins

These can help produce ketones-

  • MCT oil
  • Exogenous ketones

This is not a complete list, but it should give you a general idea of some acceptable, Keto-friendly foods. Remember, cheating even one time could result in burning carbohydrates instead of fat again. Then all of your hard work goes right down the drain!

7-Day Keto Meal Plan/Menu:

The following is a sample Keto meal plan. This is more of a guideline, to help you with planning your own menu. Have fun with it. As stated earlier, spices and herbs are fine, so long as they are used in moderation. Put your own twist on it, but don’t forget to keep track of the calories!

Day One:

  • Breakfast – Scrambled eggs.
  • Snack – Kale chips.
  • Lunch – Keto avocado, goat cheese, and bacon salad.
  • Snack – Handful of olives
  • Dinner – Ground beef and salsa in a Keto tortilla.

Day Two:

  • Breakfast – Full-fat Greek yogurt
  • Snack – Laughing Cow single-serve cheese (full-fat)
  • Lunch – Cauliflower fried rice
  • Snack – Cherry tomatoes and mozzarella
  • Dinner – Grilled skinless chicken with low-fat dressing topped, spinach. 

Day Three:

  • Breakfast – Ham and Cheese Frittata
  • Snack – Pork rinds (don’t overdo it)
  • Lunch – Chicken stir fry
  • Snack – A handful of sunflower seeds
  • Dinner – Grilled salmon with a side of roasted cauliflower

Day Four:

  • Breakfast – Two cream cheese pancakes
  • Snack – Keto-friendly veggie sticks
  • Lunch – Tuna salad wrapped in lettuce leaves
  • Snack – Deviled eggs (one or two)
  • Dinner – Three Meatball Parmigiana, side of chopped lettuce with low-fat dressing

Day Five:

  • Breakfast – Baked egg in an avocado
  • Snack – Cacao Nibs
  • Lunch – Turkey roll-ups with cheese
  • Snack – Keto sushi
  • Dinner – Baked chicken over zucchini noodles topped with Ragu sauce

Day Six:

  • Breakfast – Scrambled egg and ham in a keto tortilla
  • Snack – Bone broth
  • Lunch – Bacon wrapped shrimp
  • Snack – A handful of pumpkin seeds
  • Dinner -Keto eggplant lasagna

Day Seven:

  • Breakfast – Mushroom omelet
  • Snack – 10/12 Olives
  • Lunch – Turkey arugula salad with avocado, blue cheese, and hard-boiled eggs
  • Snack – Jerky (No sugar, though!)
  • Dinner – Roasted chicken smothered in cream sauce and sauteed greens (spinach works!)

Is it hard? Well, yeah. Life is hard. Is it expensive? Somewhat, but when you are making a dietary lifestyle change, building up the basics can be a bit pricey. Does it work? Absolutely. Many people swear by the keto diet.

One shortcut that I’m always recommending is to check out some programs to determine which one will fit you best and begin on this life-changing mission. You’ll have all the vital information packed in one place. In no time at all, you will notice outcomes that other diets didn’t give you and you’re going to feel and look incredible!

One well-written and comprehensive program I always recommend is The 28-Day Keto Challenge.

A highly popular program that provides you with many different easy daily recipes as well as uncomplicatedly written information about the keto diet.