7-day diet

7-Day Keto Meal Plan for Beginners

Start your ketogenic journey with this beginner-friendly 7-day meal plan. Designed to keep carbs low while providing satisfying, delicious meals. This plan focuses on healthy fats, moderate protein, and very low carbohydrates to help your body enter and maintain ketosis.

#keto #low-carb

Daily Averages

1572
Calories
100g
Protein
49g
Carbs
111g
Fat
Target: 1575 kcal , 100g protein

📅 7-day Schedule

Day 1: Monday

1489 kcal 74g protein
🌅 Breakfast
High Protein Keto pancakes - Ready in 20 Minutes
731 kcal • 38g protein
☀️ Lunch
Easy Vegetarian Caesar Salad - Under 300 Calories
289 kcal • 4g protein
🌙 Dinner
Easy High Protein Garlic Chicken - Under 400 Calories
300 kcal • 30g protein
🍎 Snack
Easy Keto Authentic Guacamole Recipe - in Under 30 Minutes
169 kcal • 2g protein

Day 2: Tuesday

1274 kcal 91g protein
🌅 Breakfast
Easy High Protein Herb omelette with fried tomatoes
204 kcal • 17g protein
☀️ Lunch
Easy High Protein Lemon Chicken Salad - Quick & Easy
587 kcal • 40g protein
🌙 Dinner
Easy High Protein Beef & ginger stir-fry - Under 400 Calories
349 kcal • 33g protein
🍎 Snack
Easy Keto Roasted Garlic Butter - Under 300 Calories
134 kcal • 1g protein

Day 3: Wednesday

1362 kcal 92g protein
🌅 Breakfast
Easy High Protein Bacon & brie omelette wedges with summer salad
395 kcal • 25g protein
☀️ Lunch
Easy High Protein Creamy Tuscan Chicken
593 kcal • 40g protein
🌙 Dinner
Easy High Protein Air fryer salmon - Ready in 20 Minutes
264 kcal • 27g protein
🍎 Snack
Easy Keto Lemon Vinaigrette - in Under 30 Minutes
110 kcal • 0g protein

Day 4: Thursday

1637 kcal 70.3g protein
🌅 Breakfast
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
☀️ Lunch
Gluten-Free Thai Green Curry - Under 400 Calories
352 kcal • 7g protein
🌙 Dinner
Easy High Protein Creamy Garlic Prawns (Shrimp)
490 kcal • 32g protein
🍎 Snack
Easy Vegetarian Chimichurri Butter - in Under 30 Minutes
115 kcal • 0.3g protein

Day 5: Friday

1973 kcal 124g protein
🌅 Breakfast
Easy Vegetarian Anytime eggs - in Under 30 Minutes
305 kcal • 11g protein
☀️ Lunch
Easy High Protein Lamb Koftas with Yoghurt Dressing
305 kcal • 15g protein
🌙 Dinner
Easy High Protein Teriyaki Salmon
900 kcal • 72g protein
🍎 Snack
Easy Vegetarian Cauliflower crust pizza - Under 500 Calories
463 kcal • 26g protein

Day 6: Saturday

1744 kcal 152g protein
🌅 Breakfast
Easy Vegetarian Shakshuka - in Under 30 Minutes
340 kcal • 21g protein
☀️ Lunch
Easy High Protein Greek Chicken Gyros - in Under 30 Minutes
642 kcal • 65g protein
🌙 Dinner
High Protein Beef Rendang
675 kcal • 63g protein
🍎 Snack
Easy Vegan Easy Baba Ganoush Recipe - Under 300 Calories
87 kcal • 3g protein

Day 7: Sunday

1527 kcal 94g protein
🌅 Breakfast
Eggs Benedict - Ready in 20 Minutes
453 kcal • 17g protein
☀️ Lunch
Easy High Protein Butter Chicken - Under 500 Calories
402 kcal • 40g protein
🌙 Dinner
Easy High Protein Pan-Seared Salmon with Lemon Butter
307 kcal • 28g protein
🍎 Snack
Vegan Hummus - Under 400 Calories
365 kcal • 9g protein

👤 Who Is This Plan For?

This meal plan is ideal for anyone starting a ketogenic diet, those looking to lose weight through low-carb eating, or individuals wanting to reduce sugar cravings and stabilize energy levels.

✅ Benefits

  • ✓ Promotes fat burning and ketosis
  • ✓ Reduces hunger and cravings
  • ✓ Stabilizes blood sugar levels
  • ✓ May improve mental clarity and focus
  • ✓ Supports sustainable weight loss

💡 Meal Prep Tips

1

Track your carbs carefully in the first few weeks

2

Stay hydrated and supplement electrolytes

3

Prepare keto-friendly snacks in advance

4

Don't fear healthy fats - they're your fuel source

5

Be patient as your body adapts to ketosis (keto flu is temporary)

🛒 Shopping List

305 ingredients needed for this 7-day plan

+275 more ingredients...

📖 All Recipes in This Plan (28)

High Protein Keto pancakes - Ready in 20 Minutes
High Protein Keto pancakes - Ready in 20 Minutes
731 kcal • 38g protein
Easy Vegetarian Caesar Salad - Under 300 Calories
Easy Vegetarian Caesar Salad - Under 300 Calories
289 kcal • 4g protein
Easy High Protein Garlic Chicken - Under 400 Calories
Easy High Protein Garlic Chicken - Under 400 Calories
300 kcal • 30g protein
Easy Keto Authentic Guacamole Recipe - in Under 30 Minutes
Easy Keto Authentic Guacamole Recipe - in Under 30 Minutes
169 kcal • 2g protein
Easy High Protein Herb omelette with fried tomatoes
Easy High Protein Herb omelette with fried tomatoes
204 kcal • 17g protein
Easy High Protein Lemon Chicken Salad - Quick & Easy
Easy High Protein Lemon Chicken Salad - Quick & Easy
587 kcal • 40g protein
Easy High Protein Beef & ginger stir-fry - Under 400 Calories
Easy High Protein Beef & ginger stir-fry - Under 400 Calories
349 kcal • 33g protein
Easy Keto Roasted Garlic Butter - Under 300 Calories
Easy Keto Roasted Garlic Butter - Under 300 Calories
134 kcal • 1g protein
Easy High Protein Bacon & brie omelette wedges with summer salad
Easy High Protein Bacon & brie omelette wedges with summer salad
395 kcal • 25g protein
Easy High Protein Creamy Tuscan Chicken
Easy High Protein Creamy Tuscan Chicken
593 kcal • 40g protein
Easy High Protein Air fryer salmon - Ready in 20 Minutes
Easy High Protein Air fryer salmon - Ready in 20 Minutes
264 kcal • 27g protein
Easy Keto Lemon Vinaigrette - in Under 30 Minutes
Easy Keto Lemon Vinaigrette - in Under 30 Minutes
110 kcal • 0g protein
Easy Vegetarian Omelette - Ready in 20 Minutes
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
Gluten-Free Thai Green Curry - Under 400 Calories
Gluten-Free Thai Green Curry - Under 400 Calories
352 kcal • 7g protein
Easy High Protein Creamy Garlic Prawns (Shrimp)
Easy High Protein Creamy Garlic Prawns (Shrimp)
490 kcal • 32g protein
Easy Vegetarian Chimichurri Butter - in Under 30 Minutes
Easy Vegetarian Chimichurri Butter - in Under 30 Minutes
115 kcal • 0.3g protein
Easy Vegetarian Anytime eggs - in Under 30 Minutes
Easy Vegetarian Anytime eggs - in Under 30 Minutes
305 kcal • 11g protein
Easy High Protein Lamb Koftas with Yoghurt Dressing
Easy High Protein Lamb Koftas with Yoghurt Dressing
305 kcal • 15g protein
Easy High Protein Teriyaki Salmon
Easy High Protein Teriyaki Salmon
900 kcal • 72g protein
Easy Vegetarian Cauliflower crust pizza - Under 500 Calories
Easy Vegetarian Cauliflower crust pizza - Under 500 Calories
463 kcal • 26g protein
Easy Vegetarian Shakshuka - in Under 30 Minutes
Easy Vegetarian Shakshuka - in Under 30 Minutes
340 kcal • 21g protein
Easy High Protein Greek Chicken Gyros - in Under 30 Minutes
Easy High Protein Greek Chicken Gyros - in Under 30 Minutes
642 kcal • 65g protein
High Protein Beef Rendang
High Protein Beef Rendang
675 kcal • 63g protein
Easy Vegan Easy Baba Ganoush Recipe - Under 300 Calories
Easy Vegan Easy Baba Ganoush Recipe - Under 300 Calories
87 kcal • 3g protein
Eggs Benedict - Ready in 20 Minutes
Eggs Benedict - Ready in 20 Minutes
453 kcal • 17g protein
Easy High Protein Butter Chicken - Under 500 Calories
Easy High Protein Butter Chicken - Under 500 Calories
402 kcal • 40g protein
Easy High Protein Pan-Seared Salmon with Lemon Butter
Easy High Protein Pan-Seared Salmon with Lemon Butter
307 kcal • 28g protein
Vegan Hummus - Under 400 Calories
Vegan Hummus - Under 400 Calories
365 kcal • 9g protein

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