Keto Meal Plan for Beginners: 7 Days of Easy, Delicious Meals

A complete week of keto eating — simple recipes, real food, under 20g net carbs daily

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Starting keto is easy in theory — just cut carbs — but knowing exactly what to eat day by day is where most beginners get stuck. This 7-day meal plan takes the guesswork out of your first week, with simple meals that don’t require advanced cooking skills and keep you well under 20g net carbs daily.

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Before You Start: The Shopping Foundation

Stock these essentials before beginning:

Proteins:

• Eggs (2 dozen)
• Chicken thighs or breasts (1.5kg)
• Ground beef (500g)
• Salmon fillets (400g)
• Bacon (200g)
• Canned tuna (4 cans)

Dairy:

• Butter
• Heavy cream
• Cheddar cheese (block)
• Cream cheese
• Full-fat Greek yogurt (plain)

Vegetables:

• Spinach (large bag)
• Zucchini (4)
• Broccoli (1 head)
• Cauliflower (1 head)
• Avocados (7)
• Cherry tomatoes
• Cucumber
• Leafy greens for salads

Fats and Oils:

• Olive oil (extra virgin)
• Coconut oil

Pantry:

• Salt, pepper, garlic powder, paprika, Italian seasoning
• Dijon mustard
• Apple cider vinegar
• Almonds and walnuts (for snacks)

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Daily Targets

• Net carbs: Under 20g
• Protein: 0.7–1g per pound of bodyweight
• Fat: Fill remaining calories
• Calories: TDEE minus 500 (use your personal calculation)

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Day 1 — Monday

Breakfast: Scrambled Eggs with Bacon and Avocado

• 3 large eggs scrambled in butter
• 2 strips bacon
• Half an avocado
• Black coffee or tea

Approximate: 480 calories | 25g protein | 4g net carbs

Lunch: Tuna Salad Lettuce Wraps

• 1 can tuna (drained)
• 2 tablespoons mayonnaise
• Diced celery and spring onion
• Salt, pepper, lemon juice
• Served in large lettuce leaves

Approximate: 320 calories | 28g protein | 2g net carbs

Dinner: Pan-Seared Chicken Thighs with Roasted Broccoli

• 2 chicken thighs (skin on)
• 2 cups broccoli roasted in olive oil
• Garlic butter sauce

Approximate: 520 calories | 40g protein | 6g net carbs

Snack: 20 almonds Approximate: 140 calories | 5g protein | 2g net carbs

Day 1 Total: ~1,460 calories | ~98g protein | ~14g net carbs

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Day 2 — Tuesday

Breakfast: Keto Omelette

• 3 eggs
• 30g cheddar cheese
• Spinach and mushrooms
• Cooked in butter

Approximate: 420 calories | 28g protein | 3g net carbs

Lunch: Big Salad with Salmon

• Mixed greens, cucumber, cherry tomatoes, avocado
• 150g cooked salmon (flaked)
• Olive oil and lemon dressing

Approximate: 480 calories | 32g protein | 5g net carbs

Dinner: Ground Beef Stir-Fry

• 150g ground beef
• Zucchini, bell pepper, mushrooms
• Soy sauce (1 tbsp), garlic, ginger
• Cooked in olive oil

Approximate: 450 calories | 35g protein | 7g net carbs

Snack: Cucumber slices with cream cheese Approximate: 120 calories | 3g protein | 3g net carbs

Day 2 Total: ~1,470 calories | ~98g protein | ~18g net carbs

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Day 3 — Wednesday

Breakfast: Bulletproof Coffee + Bacon and Eggs

• 2 strips bacon
• 2 fried eggs
• Coffee with 1 tablespoon butter and 1 tablespoon heavy cream (optional bulletproof style)

Approximate: 430 calories | 22g protein | 1g net carbs

Lunch: Chicken Caesar Salad (Keto Version)

• 150g grilled chicken breast (sliced)
• Romaine lettuce
• Parmesan shavings
• Caesar dressing (check labels — or make with mayo, lemon, garlic, anchovy paste)
• No croutons

Approximate: 420 calories | 40g protein | 4g net carbs

Dinner: Baked Salmon with Zucchini Noodles

• 200g salmon fillet (baked with lemon and herbs)
• 2 zucchinis spiralized and sautéed in olive oil
• Garlic butter

Approximate: 490 calories | 38g protein | 6g net carbs

Snack: Handful of walnuts + string cheese Approximate: 200 calories | 7g protein | 3g net carbs

Day 3 Total: ~1,540 calories | ~107g protein | ~14g net carbs

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Day 4 — Thursday

Breakfast: Greek Yogurt with Berries and Nuts

• 150g plain full-fat Greek yogurt
• Small handful raspberries
• 10 almonds
• Drizzle of vanilla extract

Approximate: 250 calories | 15g protein | 8g net carbs

(Higher carb breakfast — balance with lower-carb lunch and dinner)

Lunch: Egg Salad

• 3 hard-boiled eggs
• 2 tablespoons mayonnaise
• Dijon mustard, celery, dill
• Served on cucumber slices or in lettuce

Approximate: 380 calories | 18g protein | 2g net carbs

Dinner: Beef Burger (Bunless)

• 200g beef patty
• Lettuce, tomato, avocado
• Cheddar cheese
• Mustard and mayo (no ketchup)
• Served with side salad

Approximate: 580 calories | 40g protein | 5g net carbs

Snack: Celery with almond butter (1 tablespoon) Approximate: 100 calories | 3g protein | 2g net carbs

Day 4 Total: ~1,310 calories | ~76g protein | ~17g net carbs

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Day 5 — Friday

Breakfast: Bacon, Egg, and Cheese “Sandwich” (Lettuce Wrapped)

• 3 strips bacon
• 2 fried eggs
• Slice of cheddar
• Wrapped in large lettuce leaves

Approximate: 450 calories | 28g protein | 1g net carbs

Lunch: Tuna Avocado Bowl

• 1 can tuna
• 1 avocado (mashed)
• Lime juice, salt, chili flakes
• Cherry tomatoes
• Served over mixed greens

Approximate: 420 calories | 30g protein | 4g net carbs

Dinner: Chicken Thighs with Cauliflower Rice

• 2 chicken thighs (baked with paprika, garlic, olive oil)
• Cauliflower blended and sautéed as rice substitute
• Side of steamed broccoli

Approximate: 510 calories | 42g protein | 7g net carbs

Snack: 2 hard-boiled eggs Approximate: 140 calories | 12g protein | 0g net carbs

Day 5 Total: ~1,520 calories | ~112g protein | ~12g net carbs

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Day 6 — Saturday

Breakfast: Keto Pancakes

• 2 eggs
• 60g cream cheese
• Blended together, cooked in butter as small pancakes
• Top with a few raspberries and sugar-free syrup (or just butter)

Approximate: 380 calories | 18g protein | 3g net carbs

Lunch: Big Antipasto Salad

• Mixed greens
• Salami, prosciutto
• Olives, artichoke hearts
• Mozzarella balls
• Olive oil and red wine vinegar dressing

Approximate: 450 calories | 22g protein | 5g net carbs

Dinner: Stuffed Bell Peppers (Keto)

• 2 bell peppers (halved)
• Filled with ground beef, diced tomatoes, cheese, Italian seasoning
• Baked until soft

Approximate: 520 calories | 38g protein | 10g net carbs

(Higher carb day — still under 20g net total)

Snack: Cheese slices and cucumber Approximate: 120 calories | 7g protein | 2g net carbs

Day 6 Total: ~1,470 calories | ~85g protein | ~20g net carbs

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Day 7 — Sunday

Breakfast: Full Keto Breakfast

• 3 eggs (any style)
• 3 strips bacon
• Sautéed mushrooms and spinach in butter
• Half avocado
• Black coffee

Approximate: 520 calories | 32g protein | 4g net carbs

Lunch: Chicken and Avocado Salad

• 150g leftover chicken (shredded or sliced)
• Avocado, mixed greens, cucumber
• Lemon olive oil dressing

Approximate: 420 calories | 35g protein | 3g net carbs

Dinner: Salmon with Asparagus and Hollandaise

• 200g salmon (pan-seared)
• Asparagus roasted in olive oil
• Simple hollandaise (egg yolk, butter, lemon juice)

Approximate: 560 calories | 38g protein | 4g net carbs

Snack: Mixed nuts (small handful) Approximate: 160 calories | 5g protein | 3g net carbs

Day 7 Total: ~1,660 calories | ~110g protein | ~14g net carbs

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Tips for Making This Plan Work

Batch cook on Sunday: Hard-boil a dozen eggs, cook a large batch of chicken, wash and prep salad greens. Having protein ready in the fridge eliminates the “nothing is prepared” excuse.

Meal prep your snacks: Portion nuts into small bags for the week. Have hard-boiled eggs, cheese slices, and cut cucumber ready to grab.

Keep it simple: You don’t need complicated recipes to eat well on keto. Most of these meals take 15–20 minutes to prepare. Simple works.

Manage the keto flu: As covered in our guide to what is the keto flu and how to beat it, salt everything aggressively, supplement magnesium, and drink plenty of water throughout week 1.

Check ketones: Use urine strips in the first week to confirm you’re reaching ketosis. By day 3–5 with strict adherence, most people are in measurable ketosis.

Don’t fear fat: If you’re hungry, add fat — more butter on vegetables, more olive oil on salads, a small handful of nuts. Fat is your primary fuel source on keto.

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After Week 1

Once you’ve completed this week, you’ll have a strong sense of which meals you enjoy and which keto-friendly foods you prefer. Build your second and third weeks around your favorites from this plan.

For the complete beginner’s guide to keto beyond the first week, our article on how to lose weight on keto for beginners covers everything in one place.

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How did your first week of keto go — and which meal from this plan became your favorite? Share in the comments.