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7 DAYS keto meal plan for beginners

7-Day Keto Meal Plan for Beginners to Lose Weight

7-DAY KETO MEAL PLAN FOR BEGINNERS

If you’re just starting out on the keto diet, it can be tough to know what to eat.

With so many different foods and recipes to choose from, it’s hard to know where to start.

This 7-day keto meal plan for beginners will give you a few ideas of healthy, keto-friendly meals to help get you started on your journey to becoming a keto superstar!

The 7-Day Keto Meal Plan gives you everything you need to get started with a low-carb or keto diet plan: breakfast ideas, lunch ideas, dinner ideas, and even dessert options!

Each day includes 5-6 recipes that would sum up to lesser than 25 gms of carbs for the daily limited carbs intake.

keto meal plan for 7 days

A keto meal plan can help make following the keto diet easier.

A keto meal plan should include plenty of healthy fats, moderate amounts of protein, and very few carbohydrates.

Some good choices for healthy fats include olive oil, coconut oil, and avocados.

Good sources of protein include meat, seafood, eggs, and dairy products.

Carbohydrates should be limited to 20-25 grams per day or less.

Thinking about starting a ketogenic diet?

It’s something you would think the average person would be able to do easily, skip the carbs and cut back on the sugar. But if you have been eating low carb for any length of time, you know it is anything but easy.

It takes planning and determination to say no to all of the delicious carbs out there.

If you’re just starting out on a keto diet, or if you’re looking for some new ideas to mix things up, we’ve got you covered with this easy keto meal plan for the week.

Each recipe in this meal plan is low in carbs and moderate in protein, so you can be sure you’re getting the right blend of macros for your body.

Ready to start? Here we go!

 

What do you eat during the first week of keto?

Well, is here what will you find.

The complete ketogenic diet meal with a 7 day-day keto diet menu for beginners.

The keto jumpstart program should always start with the keto diet in the first week.

Disclaimer: I love Ketogenic Diet 🙂

With a keto diet plan, you will never feel like you are dieting.

You have so many options and different delicious recipes to eat daily.

 

How do I start keto for beginners?

Here is a complete guide to keto and well-explained keto side effects and symptoms for you to get started.

Start a keto diet following these 7-day keto meal plans, following a complete ketogenic diet for beginners with 11 easy keto recipes and quick keto meals to get started.

 

How many carbs intakes should you take to enter Ketosis?

For a ketogenic diet for beginners, the carb intake should be between 20 and 25 grams. Once you are in ketosis you can vary the carb content by 20-50 grams depending on how your body is reacting.

Just remember no diet plan is for ALL. You can even try a low-carb diet plan to see which one is working better for you.

For me, the Ketogenic diet worked like a charm.

 

What is the easiest keto diet plan?

This is the easiest keto diet plan that I found easy to follow.

I included lots of keto desserts so that I do not crave sweets.

In between the meals munch the keto snacks which will, in turn, help you lose weight.

 

How often do we eat on keto?

Whenever we are hungry and the basic 3 meals like breakfast, lunch, and dinner.

There is nothing like eating less on a keto diet.

So, there are enough recipes for homemade snacks and desserts too.

Though it is always recommended to check the ketogenic portion size. This means checking your calorie and carbs intake for the portions you are eating.

Now, let’s plan our meals for a low-calorie ketogenic diet.

 

1-WEEK KETO MEAL PLAN

MONDAY

Keto meal plan

Breakfast: Keto Pancake with Whipped Cream

Net Carbs: 5 g | Recipe by dietdoctor.com

Lunch: Sausage egg roll in a bowl

Net Carbs: 3 g | Recipe by BunsInMyOven.com

Dinner: Garlic Butter Chicken

Carbs: 3 g | Recipe by wholesomeyum.com

Snacks for the Day: 

Boiled egg: Carb: 0.5 g

Keto Hot Chocolate: 3 g | Recipe by makan.ch

10 Almonds: 2 g

Total carb intake for the day: 17 g

 

TUESDAY

Keto meal plan

Breakfast: Almond Butter Waffles

Net Carb: 1 g | Recipe by inspectorgorgeous.com

Lunch: Cabbage Lasagne

Net Carbs: 8 g | Recipe by LowCarbYum.com

Dinner: Chicken Philly Cheesesteak Bowl

Net Carbs: 4 g | Recipe by EasyHealthLLC.com

Try out an easy salad today: Avocado Pepperoni salad

Net Carbs: 2 g | Recipe by HeyKetomama.com

Snacks for the day:

No-Bake Cookie by PeaceLoveandLowCarb.com | Net carbs: 2 g

Bullet Coffee by Ruled.me | Net carbs: 2g

Total carbs intake for the day: 19g

 

WEDNESDAY

Keto meal plan

Breakfast: 

Psyllium Flax Seed  Keto Bread by LowCarbMaven.com | Net carbs: 3 g

BulletProof coffee by Ruled.me | Net carbs: 2g

Lunch: Bacon and Salmon

Net Carbs: 4 g | Recipe by LowCarbMaven.com

Dinner: Roasted Chicken with Veggies

Recipe by GimmeDelicious.com | Net Carbs: 4.8 g

Try out a bowl of soup in small quantities as a snack in the evening 

Easy Broccoli Cheese Soup by wholesomeyum.com | Net Carbs: 4 g

Snacks for the day:

Onion Rings by KetoConnect.com | Net Carbs: 4.5 g

Total carbs intake for the day: 22.3 g

 

THURSDAY

Keto meal plan

Breakfast: 

Blueberry Scones by HomeMadeInterest.com | Net Carbs: 5 g

If it is summer-time then you can also have Frozen Yogurt Bars by ciaoflorentina.com

Lunch: Keto Shrimp Scampi

Net Carbs: 5 g | Recipe by ketogasm.com

Dinner: Green bean Casserole

Net Carbs: 4 g | Recipe by LowCarbMaven.com

A side dish with Dinner: Broccoli Cheese Nuggets

Net carbs: 4 g | Recipe by joyfilledeats.com

Snacks for the Day: Keto Soft Pretzels

Net Carbs: 6 g | Recipe by PeaceLoveandLowCarb.com

Total carb intake for the day: 24 g

 

FRIDAY

Keto meal plan

Breakfast:

Keto Flatbread Recipe

Net Carbs: 2g | Recipe by LowCarbediem.com

Lunch: 

Low Carb Tortillas  by ketoconnect.net | Net Carbs: 2.75 g

Cashew Chicken by KetoConnect.com | Net carbs: 6.7 g

Dinner:

It’s a Friday night, so try out some slow cooker recipes.

Fire Roasted Shrimp Tacos by cottercrunch.com | Net Carbs: 4 g

Snacks for the Day: 

100 g Avocado: Net carbs 2 g

5-10 Almonds: Net Carbs 2g

Total Carbs intake for the day: 19.45 g

 

SATURDAY

Keto meal plan

Breakfast:

Cinnamon and Pecan Keto porridge by Keto Diet App | Net Carbs 5.2 g

Lunch: 

Bacon Cheeseburger Casserole by bunsinmyoven.com | Total Carbs: 2g

Dinner: 

Chicken Chili Verde by ambitiouskitchen.com | Net 4 g

Try a keto fat bomb:

Cream cheese Truffle by KetoVale.com | Net Carb 1g

Snacks for the day: 

100 g Watermelon | Net Carbs 7.1 g

Total carbs intake for the day: 19.3 g

 

SUNDAY

Keto meal plan

Breakfast: 

Raspberry Vanilla Keto Smoothie by yummyinspirations.net | Net Carbs: 4.3 g

Lunch:

Keto Enchiladas by CastIronKeto.com | Net Carbs: 10 g

Dinner:

Cheddar Chicken and Broccoli by tasteaholics.com | Net Carbs: 2.6 g

Snacks for the Day: 

Bacon-wrapped Jalapeno Poppers by HeyKetoMama.com | Net Carbs: 1 g

Carbs intake for the day: 17.9 g

What is a typical daily menu for the keto diet?

This is what my weeks looked like.

You can make your own when you are accustomed to the different keto recipes.

Anytime you feel hungry then you can grab different keto recipes.

Just keep a track of your total carb intake for the day.

You may also include a keto chocolate chip cookie in your diet.

 

My Take on 7 Day Keto Meal Plan

This meal plan will give you a great idea of what you can eat on the keto diet and will help you jumpstart your weight loss journey.

The 7-day keto meal plan for beginners will introduce you to the basics of the ketogenic diet and provide a simple weeknight menu that even the busiest person can follow.

Once you get comfortable with this way of eating, you can then begin to experiment with other recipes and customize the plan to fit your own individual needs. But for now, let’s get started on this delicious and healthy journey!

This 7-day keto meal plan will make it easy for you to eat keto-friendly meals all week long. Plus, the recipes are all delicious and healthy. So whether you’re new to the keto diet or are a seasoned pro, this meal plan is sure to help you reach your goals.

Planning the meals ahead is a wonderful idea. The meal preps are a great time saver.

This is a free keto meal plan.

Isn’t it wonderful that you can have keto snacks and keto desserts too?

The Keto diet is very effective in weight loss, all you need is to keep track of the macros.

 

How much weight can you lose on keto in a 7-day keto meal plan?

The first week, I did not lose anything.

Rather I was feeling all day long along with dizziness, probably caused due to eating less and cutting off the carbs.

Then I failed to carry on the keto diet and started having sugar once again. Yes, I did gain back my energy but I knew this is not the lifestyle I wanted.

In week 3, I once again went back to following my keto recipes. This time it was easier to follow them.

Week 4, when I actually checked that I have lost 3-4 kgs of my weight.

So, how soon after starting keto you lose weight, totally depends on how well you can follow.

Plan your week 1 keto meals so that you do not miss a day having a proper keto diet.

Be in ketosis with these 7-day Keto meal plans.

 

Related 7-Day Keto Meal Recipes

7-Day Keto Meal Plan

7 days keto diet

7 Day Keto Meal Plan for Beginners to Lose Weight

Moumita
Are you looking for a keto meal plan to help you stick to the keto diet?
This 7-day meal plan can help make things a little bit easier for you.
With breakfast, lunch, and dinner recipes included, you'll have everything you need to make delicious keto meals all week long!
Prep Time 10 mins
Cook Time 15 mins
Course Breakfast, Keto Desserts, Keto dinner
Cuisine American
Servings 2 people
Calories 300 kcal

Ingredients
  

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Instructions
 

  • Choose the recipes for the day.
  • You can surely rotate recipes as you like.
  • Follow the 7-days keto diet and get into ketosis.

Notes

keto meal plan for 7 days
Keyword 7-days keto diet plan

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