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7-Day Keto Meal Plan for Beginners to Lose Weight

7 DAYS 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.


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.



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.




Breakfast: Keto Pancake with Whipped Cream

Net Carbs: 5 g | Recipe by

Lunch: Sausage egg roll in a bowl

Net Carbs: 3 g | Recipe by

Dinner: Garlic Butter Chicken

Carbs: 3 g | Recipe by

Snacks for the Day: 

Boiled egg: Carb: 0.5 g

Keto Hot Chocolate: 3 g | Recipe by

10 Almonds: 2 g

Total carb intake for the day: 17 g



Breakfast: Almond Butter Waffles

Net Carb: 1 g | Recipe by

Lunch: Cabbage Lasagne

Net Carbs: 8 g | Recipe by

Dinner: Chicken Philly Cheesesteak Bowl

Net Carbs: 4 g | Recipe by

Try out an easy salad today: Avocado Pepperoni salad

Net Carbs: 2 g | Recipe by

Snacks for the day:

No-Bake Cookie by | Net carbs: 2 g

Bullet Coffee by | Net carbs: 2g

Total carbs intake for the day: 19g




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

BulletProof coffee by | Net carbs: 2g

Lunch: Bacon and Salmon

Net Carbs: 4 g | Recipe by

Dinner: Roasted Chicken with Veggies

Recipe by | 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 | Net Carbs: 4 g

Snacks for the day:

Onion Rings by | Net Carbs: 4.5 g

Total carbs intake for the day: 22.3 g




Blueberry Scones by | Net Carbs: 5 g

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

Lunch: Keto Shrimp Scampi

Net Carbs: 5 g | Recipe by

Dinner: Green bean Casserole

Net Carbs: 4 g | Recipe by

A side dish with Dinner: Broccoli Cheese Nuggets

Net carbs: 4 g | Recipe by

Snacks for the Day: Keto Soft Pretzels

Net Carbs: 6 g | Recipe by

Total carb intake for the day: 24 g




Keto Flatbread Recipe

Net Carbs: 2g | Recipe by


Low Carb Tortillas  by | Net Carbs: 2.75 g

Cashew Chicken by | Net carbs: 6.7 g


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

Fire Roasted Shrimp Tacos by | 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




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


Bacon Cheeseburger Casserole by | Total Carbs: 2g


Chicken Chili Verde by | Net 4 g

Try a keto fat bomb:

Cream cheese Truffle by | Net Carb 1g

Snacks for the day: 

100 g Watermelon | Net Carbs 7.1 g

Total carbs intake for the day: 19.3 g




Raspberry Vanilla Keto Smoothie by | Net Carbs: 4.3 g


Keto Enchiladas by | Net Carbs: 10 g


Cheddar Chicken and Broccoli by | Net Carbs: 2.6 g

Snacks for the Day: 

Bacon-wrapped Jalapeno Poppers by | 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

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.

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.

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 meal 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 Day Keto Meal Plan for Beginners to Lose Weight

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!
Course Breakfast, Keto Desserts, Keto dinner
Cuisine American
Keyword 7-days keto diet plan
Prep Time 10 minutes
Cook Time 15 minutes
Servings 2 people
Calories 300kcal
Author Moumita


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


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


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