If you’re considering starting a ketogenic (keto) diet, this 7-day meal plan will help you get started. The keto diet is a low-carb, high-fat diet that puts your body in a state of ketosis, where it burns fat for energy instead of carbohydrates. This can result in weight loss, improved mental clarity, and better energy levels for many people.
Before beginning any new diet, it’s important to consult with a healthcare professional or nutritionist, especially if you have any underlying health conditions. This guide will provide you with a variety of delicious meals and snacks that align with the keto diet’s macronutrient ratios—roughly 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
Let’s dive in!
Day 1: Kickstart Your Keto Journey
Breakfast: Scrambled Eggs with Spinach and Avocado
- 3 scrambled eggs cooked in butter
- Sautéed spinach
- 1/2 avocado, sliced
Lunch: Chicken Caesar Salad (No Croutons)
- Grilled chicken breast
- Romaine lettuce
- Homemade Caesar dressing (made with olive oil, egg yolks, and parmesan cheese)
- Shaved parmesan and bacon bits
Dinner: Grilled Salmon with Zucchini
- Grilled salmon fillet with lemon and herbs
- Sautéed zucchini in butter
- Side of steamed asparagus
Snack: A Handful of Almonds
- 10-15 almonds
Day 2: Fuel Your Body with Healthy Fats
Breakfast: Keto Chia Pudding
- 2 tbsp chia seeds
- 1 cup unsweetened almond milk
- Sweetener like stevia or monk fruit (optional)
- Top with a few raspberries for a hint of sweetness
Lunch: Turkey Lettuce Wraps
- Sliced turkey breast
- Avocado slices
- Shredded cheese and mayo wrapped in large lettuce leaves
Dinner: Beef Stir-Fry with Vegetables
- Ground beef cooked with olive oil
- Bell peppers, broccoli, and onions
- Seasoned with garlic, ginger, and soy sauce (make sure to use a low-carb soy sauce)
Snack: Celery with Cream Cheese
- 3-4 stalks of celery
- 2 tbsp cream cheese spread
Day 3: Keep It Tasty and Low-Carb
Breakfast: Keto Pancakes
- Pancakes made with almond flour
- Top with sugar-free syrup and a few raspberries or blackberries for flavor
Lunch: Tuna Salad
- Canned tuna (in olive oil or water)
- Mayo, celery, and spinach
- A small amount of mustard for added flavor
Dinner: Grilled Chicken Thighs with Cauliflower Mash
- Grilled chicken thighs
- Mashed cauliflower with butter and cream cheese
- Side of sautéed green beans with garlic
Snack: Cheese Slices and Olives
- 2-3 slices of your favorite cheese
- A handful of green or black olives
Day 4: A Day Full of Flavor
Breakfast: Bacon and Avocado Omelette
- 2 eggs, scrambled with cooked bacon and cheese
- 1/2 avocado on the side
Lunch: Cobb Salad
- Grilled chicken breast
- Bacon bits
- Hard-boiled eggs, avocado, and blue cheese
- Romaine lettuce with olive oil dressing
Dinner: Shrimp with Garlic Butter and Asparagus
- Shrimp cooked in garlic butter
- Sautéed asparagus with olive oil and lemon
- Side of mashed avocado
Snack: A Few Macadamia Nuts
- 10 macadamia nuts, high in healthy fats
Day 5: Healthy Smoothie Day
Breakfast: Keto Green Smoothie
- 1/2 avocado
- A handful of spinach
- 1 cup coconut milk
- 1 scoop of protein powder (ensure it’s low-carb)
Lunch: Chicken Salad
- Grilled chicken breast
- Mixed greens, avocado, mayo, and mustard
- Seasoned with salt and pepper
Dinner: Pork Chops with Mushroom Sauce
- Pork chops cooked in olive oil
- Creamy mushroom sauce with heavy cream
- Side of steamed broccoli
Snack: Hard-Boiled Eggs
- 2 hard-boiled eggs sprinkled with sea salt
Day 6: Delicious Keto Comfort Food
Breakfast: Coconut Flour Waffles
- Waffles made with coconut flour
- Topped with butter and sugar-free syrup
Lunch: Baked Salmon with Sautéed Green Beans
- Baked salmon fillet with olive oil and herbs
- Sautéed green beans with garlic and butter
Dinner: Beef Steak with Mashed Cauliflower
- Grilled beef steak seasoned with salt and pepper
- Mashed cauliflower with cream and butter
Snack: Cucumber Slices with Ranch Dressing
- Cucumber slices served with a homemade or sugar-free ranch dressing
Day 7: End the Week Strong
Breakfast: Avocado Egg Boats
- Halve an avocado and remove the pit
- Crack an egg into each half
- Bake until the egg is set (about 12-15 minutes)
Lunch: Zucchini Noodles with Alfredo Sauce
- Zucchini noodles sautéed in olive oil
- Keto-friendly Alfredo sauce made with heavy cream, butter, and parmesan cheese
- Topped with grilled chicken breast
Dinner: Baked Chicken with Brussels Sprouts
- Baked chicken thighs or breasts with seasoning
- Roasted Brussels sprouts with olive oil and garlic
Snack: A Handful of Walnuts
- 10-15 walnuts for a healthy, satisfying snack
Tips for Keto Success
- Hydration: Drink plenty of water throughout the day. Staying hydrated is essential, especially on a high-fat diet like keto.
- Electrolytes: As your body adjusts to the keto diet, you may experience symptoms of “keto flu.” To combat this, make sure you’re getting enough electrolytes like magnesium, potassium, and sodium.
- Healthy Fats: Focus on healthy fats such as avocado oil, olive oil, butter, and coconut oil to keep your body in ketosis and maintain optimal health.
- Portion Control: While the keto diet focuses on fat, it’s still important to keep an eye on your portion sizes to maintain your macronutrient balance. Your keto ratio should be around 70-75% fats, 20-25% protein, and 5-10% carbs for optimal results.
Conclusion: Is Keto Right for You?
The ketogenic diet can be a powerful tool for weight management and improved health. However, it’s not for everyone. Be sure to consult with a healthcare provider before starting any new diet, especially if you have any existing medical conditions. As with any diet, individual results may vary.
By following this 7-day keto meal plan, you’ll have a great foundation to kickstart your keto journey. With a variety of delicious meals, snacks, and tips, you’ll be on your way to a successful, sustainable keto lifestyle.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any significant dietary changes.