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7 Day Keto Diet Meal Plan For Beginners To Get Started

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, the 7 day keto diet meal plan may be the perfect diet to suit your needs.

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 Is Keto Diet

Some may ask what is keto diet? The keto diet plan is based upon consuming very low carbohydrates and high-fat foods.

The breakdown is:

5% to 10% Carbs

10% to 20 % Protein

70% to 80% Fat

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

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

What Is Ketosis

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

So instead of running the body on glucose, it works off the stored fat which then turns into ketones that do the job of fueling the body.

The way that your body feels and the way that it utilizes energy are reconditioned during the keto diet process.

Throughout the course of the diet, your fat will begin to be used to provide your body with energy instead of being stored for additional weight gain.

What makes the weight loss so easy is you don’t have to work out or engage in any more physical activities then you’re accustomed to.

The cutting of all sugars does all the work for you!

Aside from weight loss and energy boost, the keto diet has many additional benefits.

Source: National Institute Of Health

How The Diet Impacts Your Body

Here’s a breakdown of how the body works and how the keto diet alters your bodily functions for the better.

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 body adores glucose and will use it for energy it is present. The more carbohydrates that you consume will result in the more glucose that’s produced.

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.

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.

Preventing Diseases

One of the many advantages of the keto diet is that it can also serve as a healing diet. Sugar is a high cause of many diseases today.

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

This diet works to maintain your sugar levels.

Reducing Inflammation

Inflammation can be triggered by wheat, sugar, and other starches, so removing them will decrease the likeliness of this issue.

Whether you have experienced inflammation or not, the keto diet can help prevent it from happening or reduce the frequency of it.

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 your brain to be fueled by ketones rather than sugar by prompting easier brain function and more clarity.

At the end, when your energy is heightened your mental focus is at an all-time high.

Energy Boost

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.

If you’re doing it correctly, the diet is very safe and 100% effective.

A keto diet meal plan is what will enable your body to enter ketosis, therefore getting into the state of ketosis requires a meal plan.

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.

What can you eat on the keto diet? The following foods are just a sample for the meal plan but it also includes enough for substitutes so you can mix and match your meals to your desires.

Source: Reader’s Digest

What Can You Eat On The Keto Diet

See below.

7 Day Keto Diet Meal Plan

Meat and Seafood

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

Beef
Fish, aim for fatty fish, such as salmon
Sardines
Trout
Lobster
Dark meat chicken
Pork
Turkey
Bacon
Lamb
Shrimp
Skinless chicken breast 

Whole Milk Natural Dairy

Butter
Ghee
Sour cream
Cottage cheese
Cheddar cheese
Mozzarella
Blue cheese
Parmesan
Feta cheese
Yogurt

Oils

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

Fruits and Vegetables

(1 cup serving size)

Avocado
Coconut
Blackberries
Spinach
Lettuce
Cauliflower
Celery
Asparagus
Zucchini
Spaghetti squash
Eggplant
Tomatoes
Broccoli
Cucumber
Bell peppers
Brussel sprouts

Seeds and Nuts

Sunflower seeds
Pecans
Walnuts
Almonds
Pumpkin seeds 
Chia seeds
Flaxseeds
Cashews
Peanuts

Sweeteners

(Use moderately)

Monk fruit
Stevia
Erythritol
Xylitol

Condiments and Sauces

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

Liquids

Water 
Almond milk
Coconut milk
Bone broth
Herbal tea
Green tea
Black coffee 
Unsweetened carbonated water 
Zero-calorie drinks
Rum
Whiskey
Tequila
Vodka
Gin

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

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.

Salt
Pepper
Thyme
Cayenne
Ground ginger
Cinnamon
Cumin
Garlic powder
Chili powder

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

Supplements

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

Fiber
Multivitamin
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 in the meal plan.

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.

Butter

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.

Cheese

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.

Chicken

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.

Eggs

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.

Salmon

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 tumors.

Asparagus

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.

Avocado

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.

Broccoli

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.

Cauliflower

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.

Celery

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 favorable in pain-relieving and lessens the risk of many chronic illnesses.

Lettuce

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 savory taste for dishes, green onions are extremely high in antioxidants and study shows they are a natural remedy for colds.

Tomato

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.

Zucchini

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.

Foods You Should Avoid 

Grains and starchy products
ALL sugars
Candy
Cookies

Dairy

Evaporated skim milk & low fat dairy
Sweetened yogurts
Ice cream

Fats

Margarine
Artificial fats

Grains

Rice
Pasta
Oatmeal

Starchy Carbs

Beans
Peas
Lentils
Potato chips
Pretzels
Crackers

Fruits and StarchyVegetables 

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

Starchy vegetables, including corn, potatoes, and peas.

Potatoes
Yams
Peas
Beans
Corn
Raisins
Grapes

Nuts and Seeds 

Sweetened nut or seed butter
Chocolate-covered nuts

Sweeteners 

Agave
Splenda
Honey
Maple syrup
Coconut sugar

Sauces and Condiments 

Salad dressings
Low fat barbecue sauce
Low fat ketchup
Low fat honey mustard

Beverages 

Wine
Beer
Sweetened cocktails
Soda
Energy drinks
Fruit juice
Lemonade

7 Day Keto Diet 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 and print 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

Keto Recipes

Breakfast

Snacks

Desserts

Dinners

Other Keto Recipes

Keto Cookbook

Simply Keto Cookbook

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 this free keto diet plan!

Written by Rhonda Shade

Rhonda Shade Is the founder of Change In Seconds. A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle.

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