Are you intrigued by the idea of the ketogenic diet but not sure where to start? Well, you’ve come to the right place! The ketogenic diet, or keto diet, has gained immense popularity for its ability to promote weight loss, boost energy levels, and improve mental clarity. However, embarking on a keto journey can be challenging, especially for beginners. That’s why I’ve created a comprehensive 7-day keto meal plan for beginners, tailored specifically for newcomers to help you kickstart your keto lifestyle with confidence. For a more detailed explanation of the keto diet and how to get started see my post: Keto Diet for Beginners.
Meal planning plays a crucial role in achieving success on a ketogenic diet. By carefully selecting your meals in advance, you can ensure that you consume the right balance of macronutrients while keeping your carbohydrate intake low. This meal plan provides a variety of delicious and satisfying dishes that will keep you on track, while also simplifying the process of transitioning to a low-carb, high-fat lifestyle.
In this 7-day keto meal plan, I will provide you with breakfast, lunch, dinner, and snack options that are easy to prepare and packed with flavour. You’re sure to find dishes you’ll love whether you’re a fan of savoury omelettes, refreshing salads, or hearty dinners. Not only will you enjoy the delicious flavours, but you’ll also experience the numerous benefits that come with following a well-structured ketogenic meal plan.
So, let’s dive into our 7-day keto meal plan for beginners, and discover how simple and enjoyable it can be to embrace the keto lifestyle.
Day 1:
Breakfast:
Avocado and bacon omelette
Simply make your 2 or 3 egg omelette and serve with half a sliced avocado and some bacon fried in vegetable oil. You can add some sautéed spinach and tomatoes for added fibre.
Lunch:
Pan-fried chicken salad with French dressing
Add your favourite spices to your chicken before frying in butter and a little oil. Serve with a hearty salad with olives and avocado and a generous amount of French dressing made with olive oil.
Dinner:
Easy lemon baked salmon
This is an exceptionally easy dinner. Serve with lemon garlic butter, asparagus and roasted tomatoes.
Snacks:
Cheese sticks and celery with almond butter
Almond butter is a delicious alternative to peanut butter and has a healthier fat profile.
Day 2:
Breakfast:
Keto-friendly green smoothie
This is one of my favourite smoothies to start the day. It’s not very sweet but it is refreshing and zingy. Simply blitz up one peeled kiwi, 2 blocks of frozen spinach, half an avocado, the juice of half a lime and enough water to make it to the right consistency.
Lunch:
Turkey lettuce wraps with avocado and mayo
Get some large flat lettuce leaves and fill with turkey, avocado, mayo and any other low carb veg. You can add some grated cheese if you wish too.
Dinner:
Courgetti with Bolognese sauce
It’s easy to make home made courgetti (or zoodles). I have a small spiralizer from Amazon. Just sauté the courgetti in a hot pan for 3 minutes with some olive oil, salt and pepper.
Snacks:
Hard-boiled eggs and mixed nuts
Day 3:
Breakfast:
Almond flour pancakes with sugar-free syrup
These are quick and easy to make and keto-friendly due to the almond flour.
Lunch:
Tuna salad stuffed in bell peppers
Topped with cheese these tuna peppers make a filling and delicious lunch.
Dinner:
Grilled steak with cauliflower mash
To make the mash, steam or boil the cauliflower. Melt 3 tbsp of butter in a pan and stir in 1 chopped clove of garlic. Puree the cauliflower in a processor with the garlic butter. Then stir in a handful of your favourite hard cheese, a few spoons of sour cream and season with salt and pepper.
Snacks:
Pork rinds and guacamole
Day 4:
Breakfast:
Scrambled eggs with spinach and feta cheese
Cook your scramble eggs in butter and add some cream. Add some tomatoes and spring onions for extra fibre and flavour. Swap the cheese for your favourite if you don’t like feta.
Lunch:
Cauliflower rice with chicken tikka
To make cauliflower rice simply blitz your raw cauliflower in a processor to small rice sized pieces. Then stir fry the mixture for about 5 minutes in a large frying pan with some olive oil. Season as you wish with salt and pepper or soy sauce or your favourite spices.
Dinner:
Baked chicken thighs with broccoli and cheese
Use chicken thighs with the skin on to increase the fat content and don’t skimp on the cheese.
Snacks: Cucumber slices with cream cheese
Day 5:
Breakfast:
Greek yoghurt with nuts and berries
Use a sweetener such as stevia if you need added sweetness.
Lunch:
Egg salad wrapped in lettuce leaves
Mix chopped hard boiled eggs with mayo and spring onions and serve wrapped in large lettuce leaves.
Dinner:
Lamb koftas with greek yoghurt dip
Just leave out the couscous from this super easy recipe.
Snacks:
Olives and pepperoni slices
These are high in salt but are ok as an occasional snack.
Day 6:
Breakfast:
Omelette with smoked salmon and spinach
Lunch:
Greek salad with grilled chicken and feta cheese
To make a greek salad, chop tomatoes, cucumber and lettuce and add a few olives, some dried oregano and a lemon and olive oil dressing. Top with cubes of feta cheese.
Dinner:
Mediterranean Platter
This one is so simple. Mix together salad leaves, sliced sun-dried tomatoes, Kalamata olives, sliced avocado, cherry tomatoes and toss in a balsamic vinegar and olive oil dressing. Arrange on a plate and top with some continental meats and sliced mozzarella.
Snacks:
Greek yoghurt and mixed nuts
Day 7:
Breakfast:
Bacon and eggs with avocado slices
For extra fibre add some baked field mushrooms with butter and garlic.
Lunch:
Broccoli cheese soup
Soups make a great tasty and filling keto-friendly lunch or dinner.
Dinner:
Baked cod with lemon butter sauce and steamed asparagus
Snacks:
Almond flour crackers with cream cheese
The Keto Journey
Congratulations on completing your 7-day keto meal plan for beginners! By following this well-structured meal plan, you’ve taken an important step towards embracing the ketogenic lifestyle and reaping its numerous benefits. Not only have you experienced delicious and satisfying meals, but you’ve also begun to train your body to rely on fat for fuel instead of carbohydrates.
Remember, the key to long-term success on the keto diet lies in consistency and sustainability. While this 7-day meal plan is a great starting point, feel free to experiment with different recipes and ingredients to keep your meals exciting and enjoyable. Don’t forget to listen to your body and make adjustments as needed.
As you continue your keto journey, it’s important to stay mindful of your macronutrient intake, hydrate properly, and prioritize whole, nutrient-dense foods. Additionally, don’t underestimate the power of planning and meal prepping. By dedicating a little time each week to plan your meals and snacks, you’ll set yourself up for success and make sticking to your keto lifestyle much easier.
Remember, the keto diet is not just a temporary solution but a long-term commitment to your health and well-being. Stay consistent, stay motivated, and celebrate your progress along the way. If you ever need inspiration or guidance, don’t hesitate to reach out to the keto community or consult with a healthcare professional.
Thank you for joining us on this 7-day keto meal plan journey. I hope it has provided you with the foundation you need to thrive on the ketogenic diet. Here’s to a healthier, more vibrant you!
Wishing you success and happiness on your keto adventure!
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