Keto Meal Plan for Beginners: 7 Days of Meals
CN · Metabolic Health Coach
This 7-day keto meal plan keeps net carbs under 20g/day, the strictest threshold that reliably achieves ketosis for most people. Use our Keto Macro Calculator to personalise your calorie and fat targets based on your specific stats.
Before starting, begin electrolytes on day 1. See our keto flu guide for the protocol that prevents most adaptation symptoms.
Day 1, Monday (16g net carbs)
Breakfast: Scrambled eggs with bacon and cheese (2g)
- 3 eggs scrambled in butter
- 3 rashers back bacon
- 30g cheddar cheese (melted on top)
- Handful spinach
Lunch: Tuna and avocado salad (4g)
- 1 tin tuna (drained)
- ½ avocado
- Mixed salad leaves (unlimited)
- Cherry tomatoes (6-8)
- Olive oil + lemon dressing
Dinner: Butter chicken, keto version (8g)
- 180g chicken thigh (cubed)
- Cream-based curry sauce (no tomato for lower carbs): heavy cream + butter + spices
- 200g broccoli (roasted)
- 30g full-fat cream cheese in sauce
Snacks: 30g macadamia nuts (2g) + 2 squares dark 85% chocolate (1g) = 3g
Day 2, Tuesday (15g net carbs)
Breakfast: Keto omelette (2g)
- 4 eggs
- 60g brie or camembert cheese (melted inside)
- Mushrooms, spinach, chives
Lunch: BLT without the bread (4g)
- 100g turkey or chicken deli slice
- 3 rashers back bacon
- Romaine lettuce leaves (use as wrap)
- Tomato slices (2-3 slices)
- Mayo 1 tbsp
Dinner: Salmon with roasted courgette (7g)
- 150g salmon (pan-seared)
- 2 medium courgettes (roasted in olive oil)
- Lemon butter sauce (butter + lemon + garlic)
- Asparagus spears
Snacks: Cheese and salami roll-ups (2g)
Day 3, Wednesday (17g net carbs)
Breakfast: Keto pancakes (4g)
- 2 eggs
- 60g full-fat cream cheese
- Cinnamon + vanilla
- Blend, fry small pancakes
- Serve with berries (30g)
Lunch: Greek salad with grilled chicken (6g)
- 130g chicken breast (grilled)
- Feta cheese (50g)
- Cucumber, olives, cherry tomatoes (8)
- Red onion (small amount)
- Olive oil + oregano dressing
Dinner: Beef steak with broccoli and mushrooms (5g)
- 200g sirloin steak
- 200g broccoli (steamed)
- Mushrooms (fried in butter, garlic)
- Side salad
Snack: 3 celery sticks + 2 tbsp cream cheese (2g)
Day 4, Thursday (14g net carbs)
Breakfast: Smoked salmon egg cups (2g)
- 3 eggs
- 60g smoked salmon
- Cream cheese, dill, lemon
- Bake in ramekins 15 min
Lunch: Chicken Caesar, no croutons (4g)
- 130g chicken breast
- Romaine lettuce
- 25g parmesan
- Caesar dressing (1-2 tbsp, check label or make with mayo + anchovy + lemon)
Dinner: Prawn and courgette 'pasta' (6g)
- 200g king prawns
- 3 courgettes (spiralised)
- Garlic, butter, white wine (2 tbsp, minimal carbs)
- Parmesan, lemon, parsley
Snack: 30g almonds (3g) + hard-boiled egg (0g) = 3g
Day 5, Friday (15g net carbs)
Breakfast: Full keto breakfast (2g)
- 3 eggs (any style)
- 3 rashers bacon
- 2 pork sausages (check label, under 1g carbs each)
- Grilled mushrooms and tomato (1 slice only)
Lunch: Avocado and prawn lettuce cups (5g)
- 150g cooked prawns
- 1 avocado
- Lime, coriander, red onion (small amount)
- Butter lettuce as cups
- Hot sauce (check label)
Dinner: Lamb chops with roasted vegetables (6g)
- 2 lamb chops
- Courgette, peppers, aubergine (200g)
- Herbs (rosemary, garlic) + olive oil
- Side of wilted spinach
Snack: Cheese platter, cheddar, brie, camembert (2g)
Day 6, Saturday (18g net carbs)
Breakfast: Eggs florentine, keto style (3g)
- 3 poached eggs
- Smoked salmon or ham
- Wilted spinach
- Hollandaise sauce (butter + egg yolks + lemon) or full-fat cream
Lunch: Cobb salad (6g)
- Mixed greens (unlimited)
- 2 hard-boiled eggs
- 80g cooked chicken breast
- 3 rashers bacon
- ¼ avocado
- 40g blue cheese
- Olive oil dressing
Dinner: Pork belly with cauliflower mash (7g)
- 200g pork belly (slow-roasted)
- 250g cauliflower (steamed + blended with butter, cream, salt)
- Broccoli (100g steamed)
Snack: Mixed nuts (30g, 3g) + 2 squares dark chocolate (1g) = 4g
Day 7, Sunday (16g net carbs)
Breakfast: Keto yogurt bowl (5g)
- 150g full-fat Greek yogurt (check brand, some are higher)
- 30g mixed berries
- 20g macadamia nuts
- Cinnamon
Lunch: Leftover pork belly + salad (3g)
- Leftover protein from Saturday
- Large mixed salad
- Olive oil dressing
Dinner: Roast chicken with roasted keto vegetables (6g)
- 200g chicken thighs (skin-on, bone-in)
- Roasted courgette, peppers, asparagus, mushrooms
- Garlic, herbs, olive oil
- Side: butter spinach
Snack: Cream cheese + cucumber (2g)
Keto Shopping List
Proteins: Eggs (×24), back bacon, salmon fillet, chicken breast and thighs, pork belly or pork chops, sirloin steak, lamb chops, king prawns (frozen), tuna (canned ×3), smoked salmon, turkey deli slices, salami
Dairy and fats: Butter, heavy cream, full-fat cream cheese, cheddar, brie/camembert, feta, parmesan, blue cheese, full-fat Greek yogurt, olive oil
Vegetables: Spinach, broccoli, courgette (×6), asparagus, mushrooms, cauliflower, peppers, aubergine, cherry tomatoes (×1 punnet, use sparingly), romaine lettuce, mixed leaves, celery, cucumber, avocados (×4)
Other: Macadamia nuts, almonds, 85% dark chocolate (×2 bars), berries (small amount, 85g total), olives, capers, various herbs and spices
The Bottom Line
This plan keeps net carbs consistently under 20g/day, the threshold for reliable ketosis in most people. The foods are varied, satisfying, and nutritionally sound. Begin electrolytes on day 1 to prevent the keto flu.
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Keto Meal Plan for Beginners: 7 Days of Meals
A complete 7-day keto meal plan with net carb counts for each meal, a shopping list, and meal prep t…
A complete 7-day keto meal plan with net carb counts for each meal, a shopping l…
Read the full guide: Keto Meal Plan for Beginners: 7 Days of Meals
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Frequently Asked Questions
What is a typical keto meal plan?+
How do I keep net carbs under 20g per day?+
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About the Author
I'm a certified nutritionist and metabolic health coach. I went deep on keto and metabolism after reversing my own insulin resistance, and I'd rather give you the actual numbers than a hand-wave.
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