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Free 7-Day Keto Diet Meal Plan, Cheat Sheet & Recipes

what is keto diet

7 Day Keto Diet Meal Plan

If you’re searching for a fat-burning meal plan to help you lose weight, our extremely popular 7 day keto diet meal plan may be the perfect diet to suit your needs.

In addition, we cover the full explanation of what is the keto diet & how it impacts your health.

What foods are allowed and which are not with a keto cheat sheet.

Finally we supply as a bonus 100’s of keto recipes!

Recipes for breakfast, lunch, dinner, desserts, snacks and more!

Scroll down to the end of the article to access all recipes and

the printable 7 day keto diet menu for beginners & keto shopping list!

This weight-loss diet provides you with the tools needed to maintain a healthy lifestyle while also helping you achieve the body that you desire.

What Are The Health Benefits

  • Burns fat
  • Use fat for energy
  • Includes healthy fats
  • No side effects
  • Allows for low carb intake
  • Moderate protein intake
  • Insulin resistant
  • Lowers cholesterol levels

Source: PubMed

Keto Diet Explained

What is the keto diet? The keto diet is based upon consuming very low carbohydrates, protein and a high amount of healthy fat foods.

The breakdown is the following:

  • Carbs is 5% to 10%
  • Protein is 10% to 20%
  • Fat is 70% to 80%

The diet puts your body into a state called ketosis which transitions your body into a fat-burning machine.

This may seem like a contradiction that fat foods create weight loss, however, the keto diet has been scientifically proven to be highly effective.

Ketogenic Diet Plan PDF

What Is Ketosis

Ketosis is a state when the body is deprived of the usual carbohydrates and sugars.

For instance, instead of burning sugar your body instead will burn off the stored fat to fuel the body.

Your stored fat will begin to be used to provide your body with energy instead of being stored for additional weight gain!

The goal of the ketogenic diet is to enter a state of ketosis through fat metabolism.

How The Diet Impacts Your Body

Your body runs on fuel from either sugar glucose or fat. The primary source of fuel that most people’s bodies tend to use is sugar glucose.

The more your body produces glucose, the more it’s being used as fuel while leaving extra fat stored in your body causing you to gain excess weight.

Therefore, the keto diet forces your body to switch gears and rely on fat for the primary source of fuel instead of sugar. This is where the ketosis stage begins to take place.

People often report brain fog, tiredness and feeling sick when first starting a very low-carb diet. This is termed the “low carb flu” or “keto flu.”

However, long-term ketogenic dieters often report increased focus and energy.

Source: Healthline

What Is The Keto Flu

When adapting to a high fat, low carb diet what can occur at the beginning of the diet is a collection of symptoms such as nausea, constipation, headaches, fatigue and sugar cravings.

How Long Does The Keto Flu Last

The keto flu typically lasts about one week for the average person and symptoms usually begin within the first 48 hours of carbohydrate restriction.  However you can avoid developing the keto flu.

How To Prevent Keto Flu

  • Get enough electrolytes on a keto diet (#1 method)
  • Consume more calories specifically high quality fat
  • Drink plenty of water
  • Ease into the diet gradually
  • Eat nutrient dense foods
  • Get enough sleep
  • Exercise gently

Keto Diet Prevents Disease

One of the many advantages of the keto diet is that it can also serve as a healing diet.

Sugar is a major cause of many diseases today.

Lack of sugar intake has proven to help prevent many diseases such as diabetes, heart diseases, cancer, seizure disorders, and symptoms of advanced aging.

This diet works to maintain sugar levels.

Boost Energy

There is nothing like the energy you gain when your body adjusts to the keto diet.

It boosts your energy so diligently that you might even consider not going back to your old diet.

The diet is very safe and 100% effective.

What you can eat on a keto diet is limited but there are plenty of great alternatives that will allow you to not even notice. It’s not as complicated as you may think.

Source: NCBI

Creates Mental Clarity

It is often said the keto diet sharpens the mind and helps with mental clarity. Excessive sugar can cause the brain to fog.

The keto diet leads the brain to be fueled with ketones rather than sugar, prompting easier brain function and more clarity.

When your energy is heightened your mental focus is at an all-time high.

Source: Reader’s Digest

Inflammation & Weight Loss

Chronic inflammation halts weight loss. If you are having trouble losing weight inflammation could be the root cause.

What Causes Inflammation

  • Sugar
  • Artificial sweeteners
  • Starches is wheat, etc
  • Food sensitivities
  • Excessive alcohol consumption
  • hormonal and metabolic changes
  • Lack of sleep
  • Stress
  • Smoking
  • Excessive exercise
  • Poorly controlled diabetes
  • Trans Fats
  • Processed vegetable Oils 
  • Refined carbohydrates 
  • Antibiotics in conventionally raised meat

Inflammation absolutely plays a huge role in digestive disorders, allergies, disease and weight gain.

Reducing inflammation is a necessary vital step to lose unwanted fat.

Focus on relaxing, getting enough sleep, increase the intake of healthy fats, fresh greens and cut out all sugars and starchy carbs.

This will produce quick weight loss results!

Source: NCBI

Ketogenic Diet Plan PDF


1) Skip complex carbs and added sugar.

2) Add substantial healthy fats to your diet, such as coconut oil and fatty fish.

3) Increase physical activity for accelerated fat burn.

4) Try a short fast, 24 to 48 hours once a week such as intermittent fasting, a dietary approach that involves regular short-term fasts will speed up ketosis.

Intermittent fasting reduces inflammation. Source: Healthline

5) Maintain adequate protein intake.

What Can You Eat On The Keto Diet

Please see below a list of keto foods you may have without counting calories and which one’s you must limit.

Foods You Should Avoid Or Limit

Grains and starchy products
ALL sugars


Evaporated skim milk & low fat dairy
Sweetened yogurts
Ice cream


Artificial fats



Starchy Carbs

Potato chips

Fruits and Starchy Vegetables

Most fruits, except for lemons, limes, tomatoes, and small portions of berries.

Starchy vegetables, including corn, potatoes, and peas.

White Potatoes
Sweet Potatoes

Nuts and Seeds

Sweetened seed nut butter
Chocolate-covered nuts


Maple syrup
Coconut sugar

Sauces and Condiments

Salad dressings
Barbecue sauce
Honey mustard


Wine (limit)
Beer (limit)
Sweetened cocktails
Energy drinks
Fruit juice

Keto Cheat Sheet Diet Food List INFOGRAPHIC

A detailed infographic on what you can consume without worrying about calories and which foods you have to limit and in what quantity. Its referred to the keto cheat sheet or keto grocery list!

Keto Diet Explained + Cheat Sheet


7 Day Keto Diet Plan

Scroll to the end to access the infographic for the keto diet meal plan along with ketogenic recipes.

7 Day Keto Diet Meal Plan

Meat and Seafood

Remember that ketogenic diet foods are not to be high in protein; the focal point is on fat. So be moderate in consuming these proteins.

Grass fed beef
Fish, aim for fatty fish, such as salmon
Dark meat chicken
Skinless chicken breast

Whole Milk Natural Dairy

Sour cream
Cottage cheese
Cheddar cheese
Blue cheese
Feta cheese


Avocado oil
Coconut oil
Olive oil
Hazelnut oil
Sunflower oil
Flaxseed oil
Corn oil

Fruits and Vegetables

(1 cup serving size)

Spaghetti squash
Bell peppers
Brussel sprouts

Seeds and Nuts

Sunflower seeds
Pumpkin seeds
Chia seeds


(Use moderately)

Monk fruit

Condiments and Sauces

Soy sauce
Lemon butter sauce
Mayo (No sugar)
Heavy cream
Raw garlic
Tomato sauce/paste (No sugar)


Almond milk
Coconut milk
Bone broth
Herbal tea
Green tea
Black coffee
Unsweetened carbonated water
Zero-calorie drinks

Liquors like above, are keto friendly, as long as you do not mix them with juices or sweeteners.

Use tonics, sodas, and seltzers when it comes to keto mixers.

Herbs and Spices

Any herb and spice can work in keto diet foods.

They are all typically okay if you use a tiny quantity for adding flavour.

Ground ginger
Garlic powder
Chili powder

These are just some examples however; you can use your desired choice.


Below are not required. They are simply optional and can help you produce ketones more rapidly.

MCT oils
Vitamin D (Great support for immune system)
Exogenous ketones (A great aid to help raise ketone levels)

Nutrition Information For The 7 Day Meal Plan

Nutrition information for foods to eat in the meal plan. It includes grams of carbs for carb count.

Saturated fats such as coconut oil, butter, ghee and cocoa butter etc are encouraged in high amounts.

Keto Diet For Beginners

Avocado Oil

Per 1 tablespoon serving: 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits: Avocado oil is vital source for boosting your nutrients. The high levels of monounsaturated fatty acids help the body absorb nutrients.


Per 1 tablespoon serving: 100 calories, 0g net carbs, 0g protein, 11g fat

Benefits: It contains a fat-soluble vitamin good for the immune system and healthy vision.


Per 1 slice serving: 113 calories, 0g net carbs, 7g protein, 9g fat

Benefits: Cheese is the best dietary source for calcium and also an excellent source of protein.

Coconut Milk

Per 1 cup serving: 445 calories, 6.35g net carbs, 4.57g protein, 48.2g fat

Benefits: This is a great way improve digestion, and heart health. The high source of electrolytes help prevent fatigue.


Per 1 thigh serving: 318 calories, 0g net carbs, 32g protein, 20g fat

Benefits: Chicken, the most common poultry can aid in weight loss and cholesterol regulation. Also, it has a great source of protein.


Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat

Benefits: Eggs are very essential for receiving nutrients. In fact, they’re among the most nutritious foods around. They contain a fair mixture of satiating protein vitamins and fat.


Per 4-oz serving: 170 calories, 0g net carbs, 26g protein, 6g fat

Benefits: You’ll get an impressive amount of benefits from salmon. The impressive omega-3 fatty acids offer the ability fight off cancer cells and tumours.


Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat

Benefits: Asparagus is full of nutrients and antioxidants that can boost your brain function as well as give you more energy.


Per ½ avocado serving: 160 calories, 2g net carbs, 2g protein, 15g fat

Benefits: The creamy fruit is loaded with fiber, giving the ability to improve digestion. They also contain a high amount of immune-revving vitamin C.


Per 1 cup (raw) serving: 31 calories, 6g net carbs, 2.5g protein, 0.3g fat

Benefits: The verdant green veggie is keeps you looking younger, improves bone health and works as a natural detoxification.


Per 1 cup (raw) serving: 25 calories, 2g net carbs, 2g protein, 0g fat

Benefits: Cauliflower is very high in fiber, vitamin C and includes an abundance of heart-healthy nutrients.


Per 1 cup (raw) serving: 16 calories, 1g net carbs, 1g protein, 0g fat

Benefits: Celery is a very hydrating vegetable. These crunchy spears are rich in vitamins K, A, and C.

Green Peppers

Per 1 cup (sliced) serving: 18 calories, 2g net carbs, 1g protein, 0g fat

Benefits: They are a very powerful antioxidant. This food is favourable in pain-relief and lessens the risk of many chronic illnesses.


Per 1 cup (shredded) serving: 5 calories, 1g net carbs, 0g protein, 0g fat

Benefits: Leafy greens can add bulk to your meals while keeping your immune system healthy and strong. They also work for skin-strengthening vitamin A and vitamin C.

Green Onions

Per 1/2 cup (sliced) serving: 16 calories, 2g net carbs, 0g protein, 0g fat

Benefits: More than just a savoury taste for dishes, green onions are extremely high in antioxidants and study shows they are a natural remedy for colds.


Per 1 cup (raw) serving: 25 calories, 6g net carbs, 1g protein, 0g fat

Benefits: amazing source containing vitamins that protect your heart health and neutralize harmful radicals in the blood.


Per 1 cup (sliced, raw) serving: 18 calories, 3g net carbs, 1g protein, 0g fat

Benefits: This is a delicious way to promote healthy digestion, reduce blood sugar and aid your heart health.

Use our information as a guide for when you visit your grocery store.

Free Keto Diet Plan

7 Day Keto Diet Plan For Beginners

Here is a free 7-day keto diet meal plan for beginners to ignite your journey towards living a healthier lifestyle. Scroll down to access the infographic.

Day 1

Breakfast: Sunny-side up eggs and bacon added with avocado

Snack: peanuts or cashews

Lunch: Avocado salad with grilled chicken

Snack: stuffed celery sticks

Dinner: Beef and broccoli with cauliflower rice

Day 2

Breakfast: Herbed veggie omelet with smoked salmon

Snack: almonds

Lunch: Broccoli salad stuffed in shredded cheese and red onions

Snack: High-fat cheese and dill pickle slices or organic pepperoni slices

Dinner: Zucchini noodles with butter and garlic topped in parmesan

Day 3

Breakfast: Ham and cheese omelet sided with strawberries

Snack: Plain Greek yogurt coated in 1 teaspoon crushed almonds

Lunch: Sesame chicken wings and keto fries

Snack: Delicious smoothie made with coconut milk, raspberries and blackberries.

Dinner: Lemon pepper chicken topped in parsley sided with asparagus

Day 4

Breakfast: Avocado smoothie made with coconut or almond milk, fresh spinach, and berries

Snack: Two deviled eggs or two hard-boiled eggs

Lunch: Chicken parmesan on top of zucchini noodles topped with cheesy tomato sauce

Snack: Pizza or taco rolls (used baked full-fat cheese as the “wrap” and fill with pizza or taco meat)

Dinner: Avocado chicken salad served with celery and tomatoes

Day 5

Breakfast: Scrambled eggs and bacon sided with avocado or sliced tomato

Snack: A cup of berries with nuts of your choice (almonds, pecan, walnuts…)

Lunch: Lettuce wrapped beef burger topped with tomato, cheddar cheese and avocado

Snack: zucchini and homemade guacamole or with full-fat cheese

Dinner: Cheesy chicken fried cauliflower rice and broccoli

Day 6

Breakfast: Egg burrito loaded with avocado, bacon, cheese, and chives

Snack: Keto bar

Lunch: Tuna stuffed avocado seasoned with lemon and topped off in green onions

Snack: Cheese and meat snack pack

Dinner: Roasted lemon garlic butter shrimp and asparagus

Day 7

Breakfast: Smoked salmon mixed with scrambled eggs sprinkled with scallion

Snack: kale chips

Lunch: Salmon salad and boiled egg topped with cucumber and cherry tomatoes

Snack: Baked celery stuffed in goat or cottage cheese

Dinner: zucchini noodles shrimp scampi topped with lime

Mix it up to create your own keto meal plans.

Keto Diet Meal Plan INFOGRAPHIC

Keto Diet Meal Plan


Print Keto Cheat Sheet PDF Below

Download PDF Download PDF

Print Keto Diet Plan PDF Below

Download PDF Download PDF

Bonus: 100’s Of Keto Approved Recipes

130 Keto Snacks

30 Keto Bread Recipes

18 Keto Breakfasts

20 Keto Desserts

21 Keto Cheesecakes

25 Ketogenic Dinners

60 Additional Recipes

When you eat the right combination of food, you simply feel more satisfied.

Once you start the keto diet for beginners, you will notice that you feel better, look fabulous, and overall have a healthier way of living.

Enjoy the FREE keto diet meal plan, cheat sheet and recipes!

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