Best 7-Day Keto Diet Meal Plan, Complete Beginner’s Guide

The ketogenic diet is a healthy, low-carb way of eating that promotes weight loss and improved health. Here’s our guide on how to use the keto diet for beginners!

You’ve heard of the keto diet and want to try it out for yourself. You’re not alone! The ketogenic diet is a trendy weight-loss plan that has been around since 1921 but is now more popular than ever, thanks to celebrities like Halle Berry and Jenna Jameson.

In this blog post, we will outline a 7-day meal plan to see what the keto diet is all about before making any big decisions.

Day 1

Breakfast: Spinach and Cheese Omelet with Ham or Sausage

This is an example of a meal that you could eat every day on the keto diet. It’s protein-packed, full of fat, AND contains vegetables to help you stay healthy. Eggs are one of the simplest dishes out there, but it’s also one of the most versatile. you may cook them in many one-of-a-kind methods and find a great meal that’s quick and easy.

Lunch: Chicken Salad with Avocado, Grapefruit, and Feta Cheese

This lunch represents another example of what you could eat on keto for lunch during this diet plan. It’s full of healthy avocado, which has been shown to reduce hunger and help with weight loss. The grapefruit lightens up the flavor and is full of vitamins and nutrients as well.

Dinner: Pork Tacos with Salsa and Guacamole (Recipe)

These pork tacos make for a great dinner that you could eat every night. Although the ingredients are simple, they come together to create a dish that will beat any Mexican take-out you’ve ever had. Just be sure to skip the tortilla and opt for cheese instead if you want to stay true to your diet.

Day 1 Shopping List:

6 slices of ham or sausage (for omelet)
1 chicken breast (for salad)
1/2 grapefruit (for salad)

1 avocado (for salad)
4 ounces of pork shoulder (for tacos)
1/2 red onion (for tacos)

1 tomato (for tacos)
4 ounces of cheddar cheese (optional, for tacos)
Salsa and guacamole (for tacos)

Day 2

Breakfast: Bacon and Egg Breakfast Cups

Bacon and egg breakfast cups are a great way to start your day on the keto diet. These are simple to make, and you can customize them with your favorite ingredients. If you’re not a fan of bacon, feel free to swap it out for sausage or another type of protein.

Lunch: Cucumber, Avocado, and Feta Cheese Salad with Chicken

This is another lunch recipe that you could eat every day during the 7-day keto meal plan. It’s full of veggies and healthy fats, so it will help keep you full throughout the day. It’s a wonderful way to expand leftover chicken from the night before.

Dinner: Grilled Salmon with Asparagus and Lemon Butter Sauce

This grilled salmon is a perfect example of a healthy keto diet meal. It’s high in protein and healthy fats, and asparagus provides plenty of vitamins and nutrients. It’s a simple, quick dish that you can whip up any night of the week.

Day 2 Shopping List:

1 pound of thick-cut bacon (for breakfast cups)
3/4 pound boneless skinless chicken breasts (for salad)
1 lemon (for butter sauce)

8 spears of asparagus (for salad)
1 cucumber (for salad)
2 tablespoons of heavy cream (optional for butter sauce)

2 tablespoons of unsalted butter (optional for butter sauce)
1 ounce of feta cheese (crumbled, optional for salad )
3 ounces of salmon filet (for dinner)

Day 3

Breakfast: Bulletproof Coffee

This keto breakfast is a great way to start your day. It’s simple, fast, and full of healthy fats that will help keep you satiated until lunchtime. If you’re not partial to coffee, feel free to swap it out for tea or another type of drink.

Lunch: Turkey and Swiss Roll-Ups with Avocado Mayo

These turkey and swiss roll-ups are a great way to get some protein in your diet. The avocado mayo provides healthy fats and helps to keep you full. Plus, they’re smooth to make and can be eaten on the move.

Dinner: Ground Beef Stir-Fry with Celery and Peppers

Stir-fries are an excellent way to mix things up when you’re on the keto diet. The protein in the beef helps keep you full, while the celery, carrots, onions, and peppers provide valuable vitamins and nutrients. You may make this recipe as spicy or as moderate as you want.

Day 3 Shopping List:

1 pound of ground beef (for stir-fry)
1/2 cup chopped celery (for stir-fry)

1/4 cup chopped onion (for stir-fry)
1/2 red bell pepper (for stir-fry)
1 clove of garlic (for stir-fry)

Sriracha sauce (optional for stir-fry)
Salt, pepper, and other spices you want (for stir-fry)
4 tablespoons of mayo (for roll-ups)

Day 4

Breakfast: Egg Muffins

Egg muffins are a great breakfast dish because they’re easy to make and can be eaten on the go. Plus, they provide plenty of healthy fats, which will help you feel full until lunchtime. If eggs aren’t your thing, feel free to swap them out for another type of protein.

Lunch: BLT Salad

This BLT salad is a great way to get some greens in your diet. The bacon and tomatoes provide plenty of flavor, while the avocado provides healthy fats and nutrients. It’s a simple salad that you can prepare in minutes.

Dinner: One-Pot Cheesy Bacon Garlic Pasta

This one-pot pasta dish is a great way to get your comfort food fix on the keto diet. It’s cheesy, bacon, and garlic-y, and it only takes minutes to prepare. Plus, it’s cooked in one pot, so there’s minimal cleanup required.

Day 4 Shopping List:

1/2 pound of bacon (for pasta dish)
1/2 pound of ground beef (for pasta dish)
1/2 cup chopped onion (for pasta dish)

3 cloves of garlic (for pasta dish)
1/4 teaspoon red pepper flakes.
8 ounces of bowtie pasta (for pasta dish)

1/2 cup of heavy cream (optional for a pasta dish)
Shredded cheddar cheese (optional for a pasta dish)
Diced green onions (optional for a pasta dish)

Salt and pepper (for pasta dish)
2 tablespoons of mayo (for salad )

Day 5

Breakfast: Scrambled Eggs with Avocado

This keto breakfast is simple, fast, and loaded with healthy fats. Plus, it’s easily portable if you’re in a rush to get out the door. If you don’t like eggs, feel free to swap them out for another type of protein.

Lunch: Grilled Cheese with Bacon

This grilled cheese with bacon is the perfect keto lunch. The cheese and bacon provide plenty of flavor and fat, while the bread provides some carbs. It’s a simple and satisfying lunch that will leave you feeling full until dinner.

Dinner: Chicken Thighs with Roasted Vegetables

These chicken thighs with roasted veggies are a great way to cook your protein and vegetables. The chicken provides plenty of healthy fats, while the veggies provide fiber and nutrients. Plus, it’s a one-pot meal with minimal cleanup required.

Pair this keto dinner with some low-carb cauliflower rice for more carbs!

Day 5 Shopping List:

1/2 pound of bacon (for grilled cheese)
4 chicken thighs (for dinner)
1 red onion (for roasted vegetables)

1 green bell pepper (for roasted vegetables)
1/2 cup chopped celery (for roasted vegetables)
2 cloves of garlic (for roasted vegetables)

Salt and pepper (for roasted vegetables)
2 tablespoons of mayo (for lunch)
4 teaspoons of olive oil (for roasted vegetables)

1/4 cup grated Parmesan cheese (optional for roasted vegetables)

Day 6

Breakfast: Keto Shake

This keto shake is the perfect way to start your morning. It provides plenty of healthy fats, which will keep you feeling full until lunchtime. Plus, it takes seconds to make and can be easily transported if you’re in a rush to get out the door.

Lunch: Turkey Club Salad

This turkey club salad is filling enough to be your lunch or dinner for the day. The cheese and turkey provide plenty of healthy fats and protein. The veggies add some fiber and nutrients to the dish.

Dinner: Chicken Thighs with White Wine Garlic Sauce

This chicken thighs with white wine garlic sauce is a great way to cook your protein and vegetables. The chicken provides plenty of healthy fats, while the veggies provide fiber and nutrients. Plus, it’s a one-pot meal with minimal cleanup required.

Pair this keto dinner with some mashed cauliflower for more carbs!

Day 6 Shopping List:

1/2 pound of bacon (for breakfast shake)

6 chicken thighs (for dinner)
1/2 cup chopped onion (for chicken thighs)
1/2 cup chopped celery (for chicken thighs)

3 cloves of garlic (for chicken thighs)
1 cup of white wine (for sauce)
4 tablespoons of butter (for sauce)

Shredded Parmesan cheese (for sauce)
Dried oregano (for sauce)

Day 7

Breakfast: Keto Pancakes

These keto pancakes are a great way to start your day. They provide plenty of healthy fats, which will keep you feeling full until lunchtime. Plus, they’re easy to make and can be easily transported if you’re in a rush to get out the door.

Lunch: Grilled Cheese with Ham

This grilled cheese with ham is the perfect keto lunch. The cheese and ham provide plenty of flavor and fat, while the bread provides some carbs. It’s a simple and satisfying lunch that will leave you feeling full until dinner.

Dinner: Pork Chops with Roasted Vegetables

This pork chops with roasted vegetables is a great way to cook your protein and vegetables. The pork provides plenty of healthy fats, while the veggies provide fiber and nutrients. Plus, it’s a one-pot meal with minimal cleanup required.