7-Day Keto Meal Plan for Beginners (Simple & Effective)
Starting a keto diet can feel confusing, especially for beginners. This 7-day keto meal plan for beginners is designed to make things easy, simple, and realistic. It focuses on low-carb, high-fat meals that help your body enter ketosis and burn fat naturally.
Whether your goal is weight loss, belly fat reduction, or better energy, this beginner-friendly keto plan will help you stay on track without feeling overwhelmed.
✅ What Is the Keto Diet?
The ketogenic diet is a low-carb, high-fat diet that forces your body to burn fat instead of carbs for energy. By reducing carbs, your body enters a metabolic state called ketosis, where fat becomes the main fuel source.
🗓️ 7-Day Keto Meal Plan (Beginner Friendly)
Day 1
Breakfast: Scrambled eggs with butter & avocado
Lunch: Grilled chicken salad with olive oil
Dinner: Pan-fried salmon with steamed broccoli
Snack: Handful of almonds
Day 2
Breakfast: Keto omelette with cheese & spinach
Lunch: Tuna salad with mayonnaise
Dinner: Beef stir-fry with zucchini
Snack: Cheese cubes
Day 3
Breakfast: Keto smoothie (almond milk, chia seeds)
Lunch: Chicken lettuce wraps
Dinner: Baked chicken thighs with cauliflower
Snack: Boiled eggs
Day 4
Breakfast: Fried eggs with avocado
Lunch: Keto Cobb salad
Dinner: Grilled lamb chops with green beans
Snack: Walnuts
Day 5
Breakfast: Cheese omelette
Lunch: Leftover grilled meat with salad
Dinner: Keto chicken curry (no sugar)
Snack: Greek yogurt (unsweetened)
Day 6
Breakfast: Bulletproof coffee
Lunch: Egg salad
Dinner: Butter garlic shrimp with vegetables
Snack: Dark chocolate (keto-friendly)
Day 7
Breakfast: Scrambled eggs with cheese
Lunch: Keto burger (no bun)
Dinner: Roasted chicken with broccoli
Snack: Nuts or seeds
🥗 Foods to Eat on Keto
● Eggs
● Chicken, beef, fish
● Cheese & butter
● Avocado
● Nuts & seeds
● Low-carb vegetables
❌ Foods to Avoid
● Sugar
● Bread & rice
● Potatoes
● Soft drinks
● Processed foods
📌 Beginner Keto Tips
● Drink plenty of water
● Add salt to avoid keto flu
● Keep carbs under 20–30g/day
● Focus on whole foods
🔗 Recommended Keto Resource
If you want done-for-you keto recipes, desserts, and full meal plans, I highly recommend this Keto Cookbook for Beginners.
It saves time and makes keto much easier for beginners.
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