Friday, October 30, 2020

Keto Diet Menu: 7-Day Keto Meal Plan for Beginners

 The keto diet is the perfect diet for quick weight loss and to improve your health.

By now, you’ve definitely heard of the keto diet. It’s popular with celebrities, fitness experts, and probably your neighbor.

If you’re new to the keto diet OR you’re looking for a little meal plan mix-up this is the perfect post for you.

This 7-day keto diet sample meal plan is here to introduce you to the diet so you can see if it’s for you.



Before I give you the meal plan, here are a few things to consider before starting a keto diet…

The 3-Week Ketogenic Diet is the fastest and healthiest way to lose weight on keto…

Foods to Avoid
In short, any food that is high in carbs should be limited.


  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
  • Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.


Ultimately, avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits

Foods to Eat
You should base the majority of your meals around these foods:


  • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
  • Fatty fish: Such as salmon, trout, tuna and mackerel.
  • Eggs: Look for pastured or omega-3 whole eggs.
  • Butter and cream: Look for grass-fed when possible.
  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
  • Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
  • Avocados: Whole avocados or freshly made guacamole.
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
  • Condiments: You can use salt, pepper and various healthy herbs and spices.
  • It is best to base your diet mostly on whole, single ingredient foods.
  • The above is not a complete of either foods to avoid or keto-friendly foods. It just covers the foods in this 7-day meal plan.

7-Day Keto Diet Menu Sample
The most important thing about going keto is to focus on eating a high-fat, medium-protein, low-carb meal.


Here’s a sample 7-day sample meal plan:


Day 1:

Breakfast: Keto Over Easy Egg Salad
Snack: Handful of cashews
Lunch: Keto Spicy Chicken Sauté Tossed With Avocado
Snack: Hard-boiled egg
Dinner: Keto Mini Zucchini Avocado Burgers

Day 2:

Breakfast: Keto Ground Pork with Scrambled Eggs Frittata (Instant Pot)
Snack: Handful of almonds
Lunch: Keto Pepper Cabbage Beef Rolls
Snack: 2 slices turkey
Dinner: Keto Pork Chops with Green Apple Radish Salsa and Broccoli Slaw

Day 3:

Breakfast: Keto Baked Spicy Avocado with Eggs
Snack: Turkey jerky (look for no added sugar type)
Lunch: Keto Lemon Black Pepper Tuna Salad
Snack: 1 oz. cheddar cheese and celery
Dinner: Keto Spinach Bacon Sauté with Avocado Mint Soup

Day 4:

Breakfast: Keto Energy Boosting Keto Smoothie
Snack: 2 Tbsp. Sunbutter
Lunch: Keto Turkey with Dandelion Greens and Chicory Salad
Snack: Keto Cocoa Almond Fat Bombs
Dinner: Keto Roasted Rosemary Beef Tenderloin

Day 5

Breakfast: Keto Breakfast Egg Cake
Snack: 2 Tbsp. Almond Butter with celery sticks
Lunch: Keto Lemon Black Pepper Tuna Salad
Snack: Handful of cashews
Dinner: Keto Pork Chops with Green Apple Radish Salsa and Broccoli Slaw

Day 6:

Breakfast: Instant Keto Breakfast Porridge
Snack: Keto Cashew Butter Fat Bombs
Lunch: Keto 15-Minute Tamari Marinated Steak Salad
Snack: 2 Tbsp. Sunbutter with celery
Dinner: Keto Easy Fajitas With Even Easier Guacamole

Day 7:

Breakfast: Keto Aromatic Avocado and Eggs “Porridge”
Snack: 1 oz. cheddar with a handful of blueberries
Lunch: Ketotenders – The Most Delicious Ketogenic Coconut Chicken Tenders
Snack: hard-boiled egg
Dinner: Keto Ground Beef with Zucchini Stew (Crock Pot)

Final Thoughts

The keto or ketogenic diet is great for people who are looking to lose weight and improve their health.

This sample 7-day keto diet plan is a great way to see if the diet is right for you.

But, as with any diet, you should always check with your doctor first before starting.

If you’re looking to burn fat, it’s important that you incorporate some form of exercise with the diet.

If this article hit home for you, The 3-Week Ketogenic Diet really is the best place to start your weight loss journey.


My clients lose an average of 10-21 pounds in 21 days and absolutely love the program! But even better than the weight loss is the feedback we get from our clients about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.


I have over 2,000 clients in our private support group going through the Ketogenic Diet together, and every day they are sharing experiences, results, motivation, and lots of recipes!


If you need to lose 50 pounds or more and ready to make a HUGE and PERMANENT change in your life, this is the ONLY place you should start. The program was designed in a way that it can be completed in multiple rounds if you have more weight to lose.


The strategies that I teach will help you make the necessary changes in your diet, fitness, and lifestyle and more importantly, help you maintain an enjoyable, sustainable, and flexible way of eating.


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