Starting the keto diet can feel like a huge shift, right? A lot of people get overwhelmed with all the rules and restrictions.
But guess what? It doesn’t have to be that complicated and you don’t need to become a gourmet chef or have hours of prep time.
In this 7-day keto meal plan, we’re going to keep things simple, tasty, and beginner-friendly.
So, whether you’re looking to lose weight, boost your energy, or just want to feel better overall, you’ve come to the right place.
Day 1: Getting Into the Groove
Breakfast: Scrambled Eggs with Avocado and Spinach
Start your day right with eggs—they’re the keto king. Scramble a couple of eggs with a handful of spinach and some butter or coconut oil.
Add half an avocado on the side for that creamy texture and healthy fats. You’ll feel full for hours, trust me.
Lunch: Chicken Salad with Olive Oil Dressing
Throw together some mixed greens, grilled chicken, and your favorite low-carb veggies like cucumbers and bell peppers.
For the dressing, mix olive oil with a bit of lemon, salt, and pepper. So easy, yet so satisfying!
Dinner: Grilled Salmon with Asparagus
Salmon is loaded with omega-3 fatty acids, and when paired with a side of roasted asparagus, it’s a perfect keto-friendly dinner.
Drizzle some olive oil on the asparagus and sprinkle a little sea salt before popping it in the oven.
Snack: A handful of almonds or a slice of cheese
You’ll want something to nibble on in between meals. Go for a small handful of almonds or a piece of full-fat cheese. Easy, quick, and totally on track!
Day 2: Feeling Great, Let’s Keep It Going
Breakfast: Chia Seed Pudding
Chia seeds are a great source of fiber and healthy fats.
Mix a couple of tablespoons of chia seeds with unsweetened almond milk (or coconut milk), and let it sit in the fridge overnight. In the morning, top it with some berries or coconut flakes if you like.
Lunch: Zucchini Noodles with Pesto
Zucchini noodles (aka “zoodles”) are a fantastic low-carb substitute for pasta.
Toss them in a homemade pesto sauce made with basil, garlic, olive oil, and parmesan cheese. Add some grilled chicken or shrimp for extra protein.
Dinner: Beef Stir-Fry with Broccoli
Quick stir-fries are perfect for busy evenings. Sauté sliced beef with some low-carb veggies like broccoli, bell peppers, and mushrooms in a bit of coconut oil.
Add soy sauce or tamari (for a gluten-free version) and a sprinkle of sesame seeds.
Snack: Cucumber slices with cream cheese
It’s the simplest snack, but it hits the spot. Cucumber is low in carbs and pairs perfectly with the creamy richness of full-fat cream cheese.
Day 3: Settling Into the Keto Flow
Breakfast: Keto Pancakes with Butter and Syrup (Sugar-Free)
Yep, you read that right. You can have pancakes on keto! Just make them with almond flour and eggs.
Serve with sugar-free maple syrup and a dollop of butter. You won’t believe how satisfying they are!
Lunch: Cobb Salad
A classic Cobb salad with grilled chicken, bacon, avocado, eggs, and blue cheese—this one is packed with protein and fat, just the way you need.
Make sure to use a sugar-free dressing like ranch or blue cheese.
Dinner: Baked Chicken Thighs with Cauliflower Mash
Bone-in, skin-on chicken thighs are not only keto-friendly but also so juicy. Pair them with mashed cauliflower (don’t forget to add butter, heavy cream, and a little garlic for flavor). It’s a comfort food win!
Snack: A few olives or a boiled egg
Olives are a great low-carb, high-fat snack. Or if you’re more in the mood for something else, a boiled egg will do the trick!
Day 4: Staying Strong
Breakfast: Keto Smoothie
Blend up some spinach, almond milk, avocado, and a scoop of protein powder. You can also add a few berries for some natural sweetness. It’s light, filling, and packed with healthy fats.
Lunch: Lettuce Wraps with Turkey, Cheese, and Avocado
If you’re craving something handheld, grab a couple of large lettuce leaves and fill them with turkey, cheese, and avocado. Add a little mustard or mayo if you like.
Dinner: Pork Chops with Creamy Mushroom Sauce
Cook your pork chops in a skillet and serve them with a creamy mushroom sauce made from heavy cream, butter, and garlic. Pair it with a side of sautéed spinach or green beans for an extra nutrient boost.
Snack: Macadamia nuts or a handful of sunflower seeds
These nuts are high in healthy fats and low in carbs, so they’re perfect for a snack on the go. Plus, they taste amazing!
Day 5: Getting Into Your Keto Groove
Breakfast: Keto-Friendly Egg Muffins
These little bites are perfect for busy mornings. Whisk up some eggs, cheese, spinach, and bacon, pour them into muffin tins, and bake. Grab one or two on your way out the door.
Lunch: Tuna Salad Lettuce Wraps
For something quick and easy, mix canned tuna with mayo, mustard, and pickles. Scoop it into some large lettuce leaves, and you’ve got yourself a low-carb wrap.
Dinner: Shrimp and Cauliflower Grits
This is a fun, Southern-inspired keto dish. Sauté shrimp in butter and garlic, then serve it over cauliflower “grits” made by blending steamed cauliflower with butter and cheese.
Snack: Guacamole and pork rinds
Dip some crispy pork rinds in guacamole for a satisfying, crunchy snack. It’s keto-approved and totally addictive.
Day 6: Almost There!
Breakfast: Keto Avocado and Bacon Omelet
You can’t go wrong with an omelet. Fill it with avocado, crispy bacon, and a little cheese for a high-fat, protein-packed start to the day.
Lunch: Greek Salad with Feta and Olives
A classic Greek salad with cucumbers, tomatoes, olives, red onions, and a generous helping of feta cheese. Toss it all in some olive oil and oregano for an authentic touch.
Dinner: Beef and Vegetable Skewers
Skewer some chunks of beef, zucchini, and bell peppers. Grill or bake them until cooked through, and don’t forget to drizzle with olive oil before serving.
Snack: Cheese sticks or a handful of walnuts
Both are rich in healthy fats and will keep you feeling full. And hey, cheese is always a win!
Day 7: Wrapping Up the Week
Breakfast: Coconut Flour Pancakes
You didn’t think I’d leave out pancakes on the last day, right? These are made with coconut flour, so they’re light and fluffy. Serve with butter and a few fresh berries.
Lunch: Grilled Chicken Caesar Salad (No Croutons)
Grilled chicken, crispy bacon, romaine lettuce, parmesan cheese, and a sugar-free Caesar dressing. This one’s a classic, minus the carbs from croutons.
Dinner: Baked Cod with Roasted Brussels Sprouts
Cod is light yet satisfying, and when baked with a little butter and lemon, it’s downright delicious. Serve with roasted Brussels sprouts for an easy, healthy dinner.
Snack: Celery with almond butter
Celery’s crunchiness paired with creamy almond butter is a great combination for an afternoon snack. It’s filling and won’t kick you out of ketosis.
Tips for Success on the Keto Diet
Drink Lots of Water: This one’s huge. When you start keto, your body excretes more water, so staying hydrated is key.
Don’t Overthink It: It’s easy to get lost in the details. Focus on keeping carbs low, fats high, and protein moderate.
Listen to Your Body: You may feel tired or sluggish at first as your body adjusts to burning fat for fuel instead of carbs. Give it a few days, and you’ll likely feel more energetic.
Final Thoughts
Starting the keto diet can feel like a challenge, but with a simple 7-day meal plan, you’ve got the foundation to keep going.
People will make mistakes—they might eat more carbs than they should or get frustrated when they don’t see results right away. But remember, it’s all part of the journey.
Stay consistent, enjoy the process, and before you know it, keto will feel like second nature.
