7-Day Keto Meal Plan for Beginners

Introduction

Starting a ketogenic diet can feel overwhelming, especially when deciding what to eat each day. This 7-day keto meal plan is designed for beginners, making it easy to follow, stay in ketosis, and enjoy delicious meals.

It includes breakfast, lunch, dinner, and snack ideas while keeping carbs low, protein moderate, and fats high.

Keto Guidelines for the Week

💡 Tip: Track your carb intake with apps like Carb Manager or MyFitnessPal to stay in ketosis.

Day 1

Breakfast: Scrambled eggs with spinach and avocado
Lunch: Grilled salmon with zucchini noodles and olive oil
Dinner: Chicken thighs with broccoli roasted in butter
Snack: 10 almonds

Day 2

Breakfast: Omelette with cheese and mushrooms
Lunch: Tuna salad with avocado and olive oil dressing
Dinner: Beef stir-fry with cauliflower rice
Snack: Celery sticks with cream cheese

Day 3

Breakfast: Greek yogurt (unsweetened) with chia seeds and a few raspberries
Lunch: Cobb salad with chicken, bacon, eggs, and blue cheese
Dinner: Baked cod with sautéed spinach
Snack: 1 boiled egg

Day 4

Breakfast: Keto pancakes with almond flour and butter
Lunch: Turkey lettuce wraps with avocado
Dinner: Pork chops with roasted Brussels sprouts
Snack: 10 walnuts

Day 5

Breakfast: Fried eggs with bacon and avocado
Lunch: Grilled shrimp with zucchini noodles and pesto
Dinner: Beef burgers (no bun) with green salad
Snack: Cheese cubes

Day 6

Breakfast: Smoothie with coconut milk, spinach, and protein powder
Lunch: Chicken Caesar salad (no croutons)
Dinner: Salmon baked with lemon and asparagus
Snack: 2 boiled eggs

Day 7

Breakfast: Egg muffins with spinach, cheese, and bacon
Lunch: Tuna stuffed avocado
Dinner: Roast chicken with cauliflower mash
Snack: 10 almonds

Suggested Images / Graphics

1. Infographic: 7-day meal plan chart for easy viewing

2. Daily meals photo: Breakfast, lunch, dinner example plates

3. Snack ideas image: Nuts, cheese, boiled eggs, avocado

Alt Text Examples:

• “7-day keto meal plan for beginners”

• “Keto breakfast, lunch, and dinner examples”

• “Keto snacks for low-carb diet”

Tips for Success

• Drink at least 2 liters of water daily

• Include electrolytes to prevent keto flu

• Prepare meals in advance for easier adherence

• Track carbs and fats to maintain ketosis

• Adjust portion sizes based on individual needs and activity level

Conclusion

This 7-day meal plan provides a practical roadmap for beginners to start the keto diet successfully. By following this plan and choosing keto-friendly foods, you can maintain ketosis, enjoy tasty meals, and achieve your health goals.