Home Resources 7-Day Keto Diet Meal Plan and Menu for Beginners to Lose Weight

7-Day Keto Diet Meal Plan and Menu for Beginners to Lose Weight

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If you are new to keto then you maybe searching for a keto diet meal plan that’ll help you burn fat and lose weight fast? Is that right? Well take a moment to read this post as it tells you all about the new 7 day meal plan that I am offering. Or if you are super impatient you can skip straight to the keto meal plan instead. It is a great way for beginners to start learning about eating on keto for the very first time.

Here on this resource page I offer you just that. In fact this beginner-friendly keto diet plan is all you really require to get started learning the basics of eating on a ketogenic diet. Plus more importantly to reach ketosis and lose significant weight in a week. Following this sample plan will empower you and generate the confidence you need to continue your keto journey long after.

Firstly understand that Keto is a short abbreviation for ketogenic diet. Which essentially is a low-carb eating plan designed to help your body reach a state of ketosis leading to fast, measured and of course motivating weight loss. Following keto does not mean that you have to give up your favourite foods, not anymore. In fact there are countless tasty keto recipes for many of the following types of dishes.



Ketosis is actually a metabolic state that shifts your body from burning glucose ( sugars ) to instead burning fat for energy. This shift in the way that body uses fuel also charges the brain with energy, due to the production of ketones in the liver. This makes keto dieters feel more alert and full of energy for the day ahead.

However reaching this state of ketosis isn’t always as simple as you may have been led to believe. Plus there are factors that may make reaching a state of ketosis harder for some people than for others.

In order to attain a state of ketosis which is your end goal, you’ll need to prepare and then follow a very strict healthy diet consisting of fat, proteins, and the consumption of almost zero carbs. You will learn soon enough that 60 to 75% of your entire diet should only comprise of fat. You will also discover that all fats are not created equal but more about that a little later.

Now many people unfamiliar with keto think that adding that much fat to your diet will result in an increase in weight especially if exercise is limited also. The reality is that the opposite is true and the ketogenic diet is an ideal lifestyle for safe, consistent weight loss.

You will also learn that this fat-based diet brings many other health benefits to bear and you will learn about the nutritional value and health benefits of so many new foods, for example consuming healthy avocados and also the qualities of free range eggs. The latter which doctors used to advise against eating but not anymore.

Scientific studies show that following a ketogenic diet meal plan such as the 7 day meal plan we offer in this resource can actually improve Type 2 diabetes and cognitive  health and such carries benefits that go well beyond a reduction in body weight for the average keto dieter.

Going ketogenic also leads to massive fat loss by placing stored fat in demand for constant fuelling. These results can be enhanced by adding a measure of light exercise into the mix also each day. Such as adopting these four minute light exercise routines.


So given all this it would only be natural that you maybe considering giving a ketogenic diet meal or two a try? For beginners a sample 7 day meal plan is a great way to become accustomed to a new way of eating.

This feature article on eating on keto explains what foods and nutrients to eat and avoid while following a keto diet plan. It also provides a 7-day keto meal plan to get you started and familiar with this new keto way of life.

The Ketogenic Diet Simplified

You will learn that the keto diet meal plan is all about minimizing carbohydrate intake while increasing good fats. This is to allow your body to enter into what is known as the state of ketosis.

Ketosis at its most basic level is the shift your body makes to using fats as a form of energy; when it doesn’t have enough carbs for your cells to use for energy like they would do normally. In order to attain this state of ketosis your total calorie intakes should look something like the diagram below:

 FatCarbsProteins
Calories60-755-10%15-30%


Now many people love their carbs as once did I so seeing this might put you off trying keto at first, but don’t be. There are plenty of delicious keto carbs and tasty recipes that you’ll enjoy preparing and consuming on your new lifestyle choice.

In fact you can even indulges in choc chip cookies and cheesecake. The keto recipe niche is now so well evolved that there is more or less a recipe variant for everything.

Now if you follow the 7 day keto meal plan found on this page you should discover that after about 7 days of following the keto meal plan, you will find yourself slipping into a state of ketosis. This is the hopefully soon to be familiar state your body enters when it doesn’t have enough carbs for your cells to use for energy and starts to depend on burning fats instead.

Your body will then start producing ketones, these are an organic compound that your body uses in place of sugars ( the glucose.) Your body will also commence burning fat for energy as Beth Warren, R.D explains right here.

To get to the state of 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%.

What Foods Do I Need To Consume on a Keto Diet Plan

Commencing a new keto diet plan for the very first time can be totally overwhelming resulting in information overload, however these feelings will subside. This is especially true for a keto meal plan like those found on keto diet and within the 7 day keto meal plan that we offer right here.

Taking all this into account it does not have to be this way of course.

When starting a new meal plan the aim here is to limit your meals and snack’ carbs while focussing on increasing your consumption of healthy fats and useful protein.

The rule of thumb is that your daily carb intake for an average person should stay around 5-10% each day.

Of course there in no one size fits all and every keto dieter’s body works a little bit differently.

It might be the case that one dieter might only be able to achieve ketosis eating less than 20 grams of carbs.

While others may encounter success with higher carbs intake. This is because of the unique aspects of each and everyone of us.

Using a reputable keto calculator will help you determine your precise grams of carbs based on your total calorie consumption each day. The general take home is that the fewer carbs you consume each day, then the easier you can reach the state of ketosis.

This is why having an approved list of keto foods and following a reputable eating plan is so important for beginners wishing to find their feet and see early progress on the keto diet.

You’ll soon become very familiar with what keto carbs are good for you and what’s not simply by knuckling down and doing it. It’s simply the very best way to be successful in the shortest space of time and reach the state of ketosis with a ketogenic diet plan.

The Ultimate Guide To Keto Healthy Foods Infographic

You are probably wondering what food groups to include in the keto diet meal menu? Well this free ultimate keto guide to healthy keto foods infographic should offer a fair idea of where to start your keto food journey and what foods are healthy to consume on the ketogenic lifestyle.

Ultimate guide to keto foods
Ultimate guide to keto foods free infographic

Developing The Right Eating Mindset

When following a keto diet for the first time, you should learn to base your daily keto meals and snacks on the following foods:

These foods are necessarily very low in carbs, low in the glycemic score, and generally healthy and packed full of valuable micronutrients. They are nowhere comprehensive, so please feel free to add other foods that follow the general keto diet food criteria.

Let’s start assembling this keto food list with a breakdown of all the healthy fats. Bear in min that while on a keto diet, your fat intake should sit between 60% to 75% of your total consumed calories.

The Healthy Fats : 60-75% Of Your Calorie Consumption

Dairy products: You can consume yoghurts such as Greek yoghurt, goats cheeses, cream cheeses, cottage and regular cheeses such as cheddar.

Nuts and seeds: Almonds, macadamia nuts, pecans are all good choices. As are walnuts, peanuts, and pistachios. You can also try chia seeds, pumpkin seed, and flaxseeds. Products containing these nuts are also fine. For example nut butter containing almonds, cashew butter or non-GMO peanut butter is also acceptable to consume on keto.

Healthy oils: For cooking and dressing use olive oil, avocado oil, coconut oil, and sesame oils. Avoid high fat stock vegetable oils.

Fats from animal sources: Seafood such as salmon is a good source of fish oil and organic and pastured meat fats.

Plant-based fats: Enjoy the nutrients found in olives, avocado, and coconuts for example.

The Proteins : 15-30% Of Your Calorie Consumption


Consuming protein is a moderate eating activity on a keto diet at 15-30% of your total calories. Proteins might include but not be limited to white meats for example.

Know that consuming keto friendly proteins is an essential part of ensuring that your metabolism is running fast and smoothly at all times. As such it is very important to include a moderate amount of useful proteins in your daily menus and dishes. Here are some keto proteins to think about.

Free Range Eggs: Always pastured, organic and local if you can.

White Meats and Poultry: Chicken and turkey and also pork

Fatty Oily Seafood: Mackerel, salmon, tuna, trout, and herring are all full of good oils. As are some shellfish, such as shrimp, lobster, scallop, and clams.

Other Meats: Venison, organ meats, bison, and grass-fed beef are all great choices among keto dieters.

The Carbohydrates :  5-10% Of Your Calorie Consumption


While many dieters following keto attempt to completely cut off carbs, it’s not necessary but you do need to limit carb intake.

You will learn that healthy complex carbs are normally fiber rich and therefore constitute an essential nutrient for the body. Leafy greens would be a great example. Be sure to select non-starchy, fiber-rich carbs in order to fulfil 5-10 % of your total suggested calories.

Eating Vegetables: You can consume leafy greens, broccoli, tomatoes, peppers and mushrooms.

Consuming Fruits: Try eating avocado, berries such as raspberries, blackberries and strawberries in moderation.

Other Condiments: You can consume fresh herbs, spices, sea salt, pepper, some vinegar, and lemon juice is also a great choice.

The Keto Beverages and Drinks

Water: Drinking lots of water is easily the best choice for complete daily hydration. Drink throughout the day to stay fully hydrated and refreshed from dawn until dusk.

Infused waters: Regular water can be infused with flavors such as lemons, limes, cucumbers, mint, herbs, certain berries, and crunchy peppers.

Sparkling water: Choosing sparkling water can be an excellent replacement for soda. However be certain to pick non-sugar varieties.

Hot drinks: Consume black coffee, specialist keto coffees and of course bulletproof coffee.

Teas: Green tea, black, tea, and herbal tea. Red tea is also very refreshing.

Food Groups to Stay Away From On The Ketogenic Diet


You also need a list of foods not to eat on a keto eating plan so as not do undo progress that you may have made. These keto foods to avoid are normally very high in sugars, highly-processed, and very high in carbs. Bear in mind that blanket avoiding certain dishes is misleading since the keto recipe niche is now so evolved.

What this means is that creative keto chefs have probably devised keto friendly versions of favorite dishes. For example rice is high in carbs but cauliflower rice is a great substitute. In other words you are gaining the same dish in a different way. There is also a blossoming niche in preparing keto friendly versions of foods that you would normally avoid, like bread for example. In general aim to restrict or avoid these foods types while eating on a ketogenic diet.

Avoid consuming bread and many baked goods, which may include but not be limited to : Whole-wheat bread, white bread, crackers, cookies, doughnuts, and soft rolls.

  • Starchy vegetables: Sweet potatoes, new potatoes, jacket potatoes, butternut squash, corns, and peas.
  • Fruits: Grapes, bananas, watermelon, citrus and pineapple. Usually, high-glycemic foods are not keto.
  • Sweets: Ice cream, sorbets, popcorn, candy, maple syrups, agave syrups, and coconut sugars.
  • Sweetened beverages: Pop soda, sugary juices, sweet teas and engird fuelled sports drinks.
  • Beans and legumes: Chickpeas, black beans, lentils, and also kidney beans are off the menu.
  • Processed grains: Spaghetti, wheat, rice, noodles, oats, many breakfast cereals, grains and tortillas.
  • High-carb sauces: Sugary salad dressings, BBQ ( barbeque sauces ) and dipping sauces such as many mayonnaises.

Remember keto friendly versions of some of recipes may bend these rules from time to time. It is important to research each recipe you find online and in cookbooks. In addition to the list above food groups; there are foods you should remove from your keto diet and shopping list altogether.

Unhealthy Foods To Be Completely Avoided

  • Unhealthy fats: Such as margarine and vegetable oils such as corn oil and canola.
  • Processed foods: Fast food, convenience foods, packaged foods, eat and go meals and many processed meats.
    Those include hot dogs, burgers and lunch meats.

Free 7 Day Keto Meal PlanThe 7 Day Keto Meal Plan

A complete 7 day ketogenic meal plan that is perfect for beginners looking to try the eating lifestyle of this popular weight loss diet.

 DishServingCaloriesFatsProteinsCarbs
Day 1
BreakfastBlueberry Yoghurt Parfait12796154
SnackCrinkle Cookies176934
LunchHam and Cheese Stromboli135226235
DinnerChicken Tenders81899175
Day2
BreakfastKeto Egg Muffins152341
SnackScotch Eggs140734221
LunchGround Beef Empanadas140635264
DinnerThinhead Pizza11449103
Day3
BreakfastFrench Toast Squares121811116
SnackGinger Snaps2123293
LunchCreamy Lemon Fillet of Fish149141357
DinnerStuffed Mushrooms122014117
Day 4
BreakfastSausage Sandwich126811211
SnackAvocado Chips125818176
LunchZucchini Lasagne12442534
DinnerChicken Piccata123824243
Day 5
BreakfastCrunchy Granola1136162001
SnackChoc Chip Cookies21612484
LunchSuper Burgers140830267
DinnerPeppered Steak Fajitas126213269
Day 6
BreakfastOmelette Stuffed Peppers123327214
SnackPumpkin Muffins
LunchJamaican Jerk Chicken1433363
DinnerSpaghetti and Meatballs136524228
Day 7
BreakfastEgg Loaf Slice11231151
SnackNY Style Pretzels17512172
LunchThin Crust Roman Pizza117012113
DinnerGround Beef Meat Pie164044347

As the 7 day keto meal plan shows above, ketogenic meals can be extremely appetizing and diverse eating choices for most people.

These meals can also be full of flavors, as spices are keto-friendly so it is a myth that keto meals are bland and dull.

A ketogenic diet requires diligent meal planning. You should become skilled at the art of meal preparation each week. Your daily keto meals menu should comprise of nutritious, fiber-rich foods with low sugar when you are on a keto. For your first week, you can follow the 7-day diet above, or you can use the food lists provided to research your own delicious keto meals.

Stay in synch with the keto macro ratio to get and stay in ketosis and follow the rules by adhering to the recommended food groups on this page.

Snacking on Keto

Now normal process on a diet is to reduce your food intake each day. That is to say skip a meal, then reduce portions, try to eliminate a food group, count calories and jump on the scales obsessively. Perhaps some of these activities already sound familiar? The good news is that on a keto diet, hunger has no part to play.

Do note that if you happen to feel hungry or experience a craving at any given moment, the easy solution is to grab yourself a keto snack to quench that hunger pang. Snacking on keto willl allow you to last till your next big meal. In fact, snacking efficiently can help you stay on target while following a ketogenic lifestyle such as this.

Often numerous keto dieters will report that after several weeks or even months following a ketogenic diet, they feel much less hungry and the cravings tend to subside of their own accord. However what really matters is how you are feeling, not other people.

So feel able to snack if you are hungry as this prevents worse temptations from striking. Also if you are active and do light or regular exercises, add up your food intake to meet your caloric and nutritional needs each day. Light exercises that can be carried out at home are a great way to optimise results. For example this 21 day plank challenge is fabulous for light exercise and takes just a few minutes each day to complete.

Here are some healthy, keto-friendly snack choices to consider to help curb those daily cravings:

  • Cheddar cheese
  • Kale chips
  • Greens with high-fat dressing and crushed avocado
  • Jerky
  • Macadamia nuts
  • Fresh avocado halves stuffed with chicken and salad
  • Almonds and pecans
  • Parmesan Crisps
  • Guacamole with low-carb veggies
  • Hard-boiled eggs
  • Coconut chips
  • Olives and sliced salami meats
  • Avocado cocoa mousse
  • Celery and peppers with herbed cream cheese dip
  • Berries with heavy whipping cream
  • Cheesey roll-ups
  • Keto smoothies

Stay mindful of your food intake although do enjoy these snack suggestions as they are fine on the keto diet, here are some additional keto snack ideas. Just remember that eating in excess on any kind of diet, not just keto may result in unwanted weight gain over time.

Adding Exercise Routines To Your Eating Plan

Although not essential developing a light daily exercise routine will for many keto dieters add extra benefits. Not only incremental additional weight loss potential but also often unseen benefits. These may include muscle toning, increased alertness and strength. As well as providing your internal organs with the health gains that stem from regular exercise. For busy people or those who hate going to the gym there are many short and easy exercise routines that can be performed at home. These exercise routines simply complement the weight loss potential that you can by following the 7 day keto meal plan for beginners. Below are some suggested daily workout routines.

 Keep a Food Diary or Journal

Try maintaining a food journal or diary to keep track of your food choices, recipes and daily to weekly progress. Remember that losing weight on keto is a journey and not generally a race. While many people are anxious to lose weight fast and generally will do so. It is those people who keep a food journal that tend to lose twice as much as those who don’t keep progress records of any kind.

There are many keto snack options to choose from and snacking on keto is fine for most people. Keep to low carb, high fat, and moderate protein keto snacks. It’s the key to reaching and staying in ketosis. Approach snacks with the same attitude to planning your daily keto meals.

In Summary

Remember that gaining consistent weight loss rewards from following a healthy ketogenic diet should consist of consuming about 75% fat, 20% protein and only 5% or less than 50 grams of carbs per day across all of your meals and snacking.

Always diligently follow these keto macro guidelines as this is the key to long term success on the keto lifestyle. Balance all three macros appropriately and you will discover that your body can stave off the glucose and enter into the fat-burning phase which is what leads to noticeable weight loss and body confidence.

Focus on food items that are high in fat and low in carbs when meal planning and snacking. Using the lists above this should be easy to accomplish. Eggs, cheese, avocados, and Bulletproof coffee are great examples of acceptable foods and beverages.

On the subject of beverages keep an extra close eye, here are some great keto smoothie and shake ideas. As some beverages have a sneaky way of adding to your sugar and carb intake, often without realization. If you think this might be happening to you be prepared to stay sugar-free and switch over to drinking just water for a while.

Also Consider

Many keto dieters experiencing a weight loss stall who were at a loss as to why there weight loss was not happening are now following Speed Keto.

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