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Keto Meal Plan For Beginners

ByNick Garcia
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Are you looking forward to reaping the benefits of ketosis, but you aren’t sure how to get there?

The ketogenic diet is the go-to diet for people who are looking to lose weight, lower cholesterol and blood pressure, help treat diabetes and even protect against neurological diseases.

But, if you are a beginner, the thought of completely turning your kitchen upside down and training your body to eat in a different way may seem overwhelming.

One of the most effective ways to ease into the ketogenic diet is by following a diet plan, which will provide you with a shopping list and basic recipes that give you clear guidelines on what you can and cannot eat on the ketogenic diet.

Do you want something you can easily refer to as you begin your journey? Then this 7-day keto diet and menu is a perfect place for you to start!

Day 1:

Breakfast: Keto frittata with fresh spinach
Lunch: Keto chicken burgers with tomato butter
Dinner: Keto seafood salad with avocado

Day 2:

Breakfast: Keto pancakes with berries and whipped cream
Lunch: Keto caesar salad
Dinner: Keto oven-baked brie cheese

Day 3:

Breakfast: Keto egg muffins
Lunch: Keto fried salmon with asparagus
Dinner: Keto low- carb pumpkin soup

Day 4:

Breakfast: Keto porridge
Lunch: Keto tuna cheese melt
Dinner: Keto prosciutto-wrapped asparagus with goat cheese

Day 5:

Breakfast: Keto classic bacon and eggs
Lunch: Keto yogurt chicken kebabs with beet carpaccio
Dinner: Keto lasagna

Day 6:

Breakfast: Keto low-carb chia pudding
Lunch: Keto spinach salad with hot bacon fat dressing
Dinner: Keto pizza

Day 7:

Breakfast: Keto boiled eggs with mayonnaise
Lunch: Keto tex-mex burger plate
Dinner: Keto creamy low-carb broccoli and leek soup

The 7-Day Meal Plan Recipes

KETO FRITTATA WITH FRESH SPINACH

Ingredients:

  • 1.5 slice of diced bacon or chorizo
  • 1 tsp butter, for frying
  • 2 cups of fresh spinach
  • 2 eggs
  • 1⁄4 cup heavy whipping cream
  • 4 Tbsp. shredded cheese
  •  salt and pepper to taste

Instructions:

  1. Preheat the oven to 350°F (175°C).
  2. Fry the bacon in butter on medium high heat until crispy. Add the spinach and stir until wilted. Remove the pan from the heat and set aside.
  3. Whisk the eggs and cream together and pour into a greased baking dish (9×9 inches) or in individual ramekins.
  4. Add the bacon, spinach, and cheese on top and place in the middle of the oven. Bake for 25– 30 minutes or until set in the middle and golden brown on top.

KETO CHICKEN BURGERS WITH TOMATO BUTTER

Ingredients

Chicken Patties

  • 1. 5 slices of diced bacon or chorizo
  • 1 tsp butter, for frying
  • 2 cups of fresh spinach
  • 2 eggs
  • ¼ cup heavy whipping cream
  • 4 Tbsp shredded cheese
  • salt and pepper to taste

Fried Cabbage

  • 6 oz green cabbage
  • 1. 5 Tbsp butter
  • ¼ tsp salt
  • Pinch of ground black pepper

Whipped Tomato Butter

  • 2 Tbsp of butter
  • 1 tsp tomato paste
  • ¼ tsp red wine vinegar (optional)
  • sea salt and pepper to taste

Instructions:

  1. Preheat the oven to 220° F (100° C) Mix all ingredients for the patties in a bowl.
  2. Shape 2 or 3 patties and fry in butter on medium high heat until golden brown and fully cooked through.
  3. Place in the oven to keep warm.
  4. Shred the cabbage using a sharp knife, mandolin slicer or food processor.
  5. Fry the cabbage in a generous amount of butter on medium high heat until browned on the edges, but still has some body Stir occasionally to make sure it cooks evenly Season with salt and pepper Lower the heat towards the end.
  6. Place all ingredients for the tomato butter in a small bowl and whip them together using an electric hand mixer Plate the chicken patties and fried cabbage and place a dollop of tomato butter on top.

KETO SEAFOOD SALAD WITH AVOCADO

Ingredients

Chicken Patties

  • ¼ of cooked salmon fillet, bite sized pieces
  • 2 cooked shrimp, chopped
  • 1 Tbsp avocados, chopped
  • 1 tsp of lime or lemon juice
  • 1 Tbsp of mayonnaise
  • 1 Tbsp sour cream

Spices

  • Pinch of garlic clove
  • Pinch of salt
  • Pinch of white pepper
  • ¼ of red onions, finely minced
  • ¼ of cucumber, chopped
  • 2 tomatoes, cherries, halved

Instructions

  1. In a mixing bowl, combine lime juice, mayonnaise, sour cream, garlic, salt, pepper and minced onion Set aside
  2. In a larger bowl, toss together salmon, shrimp, avocado, cucumber, and tomato
  3. Pour mayonnaise dressing over the seafood and vegetables and toss gently to combine
  4. Let chill 20 to 30 minutes before serving

KETO PANCAKES WITH BERRIES AND WHIPPED CREAM

Ingredients

  • 2 eggs
  • ¾ cup of cottage cheese
  • 1 tsp ground psyllium husk powder
  • 2 Tbsp butter or coconut oil

Toppings

  • 4 tbsp fresh raspberries or fresh blueberries or fresh strawberries
  • ½ cup heavy whipping cream

Instructions

  1. Add eggs, cottage cheese and ground psyllium husk powder to a medium-size bowl and mix together Let sit for 5- 10 minutes to thicken up a bit.
  2. Heat up butter or oil in a nonstick skillet Fry the pancakes on low to medium heat for 3- 4 minutes on each side Don’t make them too big or they will be hard to flip.
  3. Add heavy whipping to a separate bowl and whip it until soft peaks form.
  4. Serve the pancakes with whipped cream and berries of your choice.

KETO CAESAR SALAD

Ingredients

  • 5 1/3 oz chicken breasts
  • 1 tsp olive oil salt and pepper
  • 1.5 slice of bacon
  • 3-4 leaves of Romaine lettuce
  • 2 Tbsp of freshly grated parmesan cheese

Toppings

  • ¼ cup mayonnaise
  • 1 tsp Dijon mustard
  • ¼ lemon, zest, and juice
  • 1 Tbsp grated parmesan cheese
  • 1 Tbsp finely chopped filets of anchovies
  • ½ garlic clove, pressed or finely chopped (Optional)
  • salt and pepper

Instructions

  1. Mix the ingredients for the dressing with a whisk or an immersion blender Set aside in the refrigerator.
  2. Preheat the oven to 400° F (200° C) Place the chicken breasts in a greased baking dish.
  3. Season the chicken with salt and pepper and drizzle olive oil or melted butter on top Bake the chicken in the oven for about 10 min or until fully cooked through You can also cook the chicken on the stovetop if you prefer.
  4. Fry the bacon until crisp Shred the lettuce and place as a base on two plates Place sliced chicken and the crispy, crumbled bacon on top.
  5. Finish with a generous dollop of dressing and a good grating of parmesan cheese.

KETO OVEN-BAKED BRIE CHEESE

Ingredients

  • ½ package Brie cheese or Camembert cheese~ 70 g
  • 9 pecans or walnuts halves
  • ¼ garlic clove
  • ¼ Tbsp fresh rosemary or fresh thyme or fresh parsley
  • 1 tsp olive oil
  • salt and pepper

Instructions

  1. Preheat the oven to 400° F (200° C) Place the cheese on a sheet pan lined with parchment paper or in a small nonstick baking dish.
  2. Mince garlic and chop the nuts and herbs coarsely Mix all three together with the olive oil.
  3. Add salt and pepper.
  4. Place the nut mixture on the cheese and bake for 5 minutes or until cheese is warm and soft and nuts are toasted Serve warm or lukewarm.

KETO EGG MUFFINS

Ingredients

  • 2 eggs
  • 1/3 scallion finely chopped
  • 1 slice of air dried chorizo or salami or cooked bacon
  • 2 Tbsp shredded cheese
  • 1 tsp red pesto or green pesto (optional)
  • salt and pepper

Instructions

  1. Preheat the oven to 350° F (175° C).
  2. Grease a muffin tin thoroughly with butter.
  3. Chop scallions and chorizo and add to the bottom of the tin.
  4. Whisk eggs together with seasoning and pesto Add the cheese and stir.
  5. Pour the batter on top of the scallions and chorizo.
  6. Bake for 15- 20 minutes, depending on the size of the muffin tin.

KETO FRIED SALMON WITH ASPARAGUS

Ingredients

  • 7 medium sized spears of green asparagus
  • 3 Tbsp of butter
  • 4 ½ oz salmon in pieces
  • salt and pepper

Instructions

  1. Rinse and trim the asparagus.
  2. Heat up a hearty dollop of butter in a frying pan where you can fit both the fish and vegetables.
  3. Fry the asparagus over medium heat for 3- 4 minutes Season with salt and pepper Gather everything in one half of the frying pan.
  4. If necessary, add more butter and fry the pieces of salmon for a couple of minutes on each side Stir the asparagus every now and then Lower the heat towards the end.
  5. Season the salmon and serve with the remaining butter.

KETO LOW-CARB PUMPKIN SOUP

Ingredients

  • 1 shallot
  • 1 garlic clove
  • 1.5 cups of shredded pumpkins
  • 1 cup rutabaga cubes
  • 1 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • 4 oz butter
  • ¼ lime the juice

Toppings

  • 6 tbsp mayonnaise
  • 2 tbsp pumpkin seeds preferably roasted

Instructions

  1. Preheat the oven to 400° F 200° C) Peel the pumpkin and cut the flesh into cubes Do the same with the rutabaga Peel the shallot and cut into wedges Peel the garlic cloves.
  2. Put everything in a baking dish Add olive oil, salt and pepper.
  3. Roast in the oven for 25- 30 minutes As an alternative, you can also fry on medium heat in a large pan until the pumpkin and the turnip are soft.
  4. Place the roasted vegetables in a pot Add vegetable stock or water, and bring to a boil Let simmer for a couple of minutes Remove from the stove.
  5. Add the butter, divided into cubes Mix the soup with a hand blender Add lime juice, herbs, salt and pepper to taste.

KETO PORRIDGE

Ingredients

  • 1 tbsp chia seeds
  • 1 tbsp sesame seeds
  • 1 egg
  • 1 3 cup heavy whipping cream
  • 1 pinch salt
  • 1 oz butter or coconut oil

Instructions

  1. Mix all ingredients except the butter in a bowl Let sit for 2- 3 minutes.
  2. Melt butter or oil on medium heat in a small pan.
  3. Pour in the other ingredients and continue to stir until the porridge firms up Let the porridge simmer, but do not let it boil.
  4. Serve immediately with melted butter like in the picture, or perhaps with our low carb raspberry jam.

KETO TUNA CHEESE MELT

Ingredients

Tuna Fish Salad

  • ¼ cup mayonnaise or sour cream
  • 1 celery stalk
  • 2 tbsp dill pickles chopped
  • 2 oz tuna in olive oil
  • ¼ tsp lemon juice
  • ¼ garlic clove minced
  • salt and pepper to taste

Toppings

  • ½ cup of shredded yellow cheese
  • Pinch cayenne pepper or paprika powder

For Serving

Ingredients for 2 Serving

  • 1 ½ eggs
  • 2 Tbsp cream cheese
  • pinch salt
  • 1 tsp ground psyllium husk powder
  • ¼ tsp baking powder

Instructions

  1. Preheat the oven to 350°F (175°C)
  2. Mix the salad ingredients well.
  3. Place the bread slices on a baking sheet lined with parchment paper Spread the tuna mix on the bread and sprinkle cheese on top.
  4. Add some paprika powder or cayenne pepper.
  5. Bake in oven until the cheese has turned a nice color, about 15 minutes Serve the sandwich with some leafy greens drizzled with olive oil.

Oopsie Bread

  1. Preheat the oven to 300° F (150° C).
  2. Separate the egg yolks into one bowl and the egg white into another.
  3. Whip egg white together with salt until very stiff You should be able to turn the bowl over,without the egg whites moving.
  4. Mix the egg yolks and the cream cheese well If you want, add the psyllium seed husk and baking powder.(This makes the Oopsie more bread like).
  5. Gently fold the egg whites into the egg yolk mix try to keep the air in the egg whites.
  6. Put 3-6 oopsies on a parchment lined baking tray.
  7. Bake in the middle of the oven for about 25 minutes until they turn golden.

KETO PROSCIUTTO-WRAPPED ASPARAGUS WITH GOAT CHEESE

Ingredients

  • 3 pieces of green asparagus large
  • 3 prosciutto slices in thin slices
  • 3 dices of goat cheese smaller
  • Pinch of ground black pepper
  • 1 tsp olive oil

Instructions

  1. Preheat your oven to 450° F (225° C), preferably with the broiler function on
  2. Wash and trim the asparagus
  3. Slice the cheese into 3 pieces, and then divide each slice in two
  4. Cut the slices of prosciutto in two pieces lengthwise, and wrap each piece around one asparagus and two pieces of cheese
  5. Place in a baking dish lined with parchment paper Add pepper and drizzle with olive oil
  6. Broil in the oven for about 15 minutes until golden brown

KETO CLASSIC BACON AND EGGS

Ingredients

  • 2 eggs
  • 1.5 slices of bacon thin
  • 1 cherry tomatoes ( Optional)
  • fresh parsley ( Optional)

Instructions

  1. Fry the bacon in a pan on medium high heat until crispy Put aside on a plate Leave the rendered fat in the pan.
  2. Use the same pan to fry the eggs Place it over medium heat and crack your eggs into the bacon grease (you can also crack them into a measuring cup and carefully pour into the pan to avoid splattering of hot grease).
  3. Cook the eggs any way you like them For sunny side up leave the eggs to fry on one side and cover the pan with a lid to make sure they get cooked on top For eggs cooked over easy flip the eggs over after a few minutes and cook for another minute Cut the cherry tomatoes in half and fry them at the same time.
  4. Salt and pepper to taste.

KETO YOGURT CHICKEN KEBABS WITH BEET CARPACCIO

Ingredients

Tuna Fish Salad

  • 6 oz boneless chicken thighs
  • 2 tbsp Greek yogurt or sour cream
  • 1 tsp of curry powder or paprika powder
  • ½ tsp of light olive oil
  • ¼ tsp salt
  • Pinch of ground black pepper

Beet Carpaccio

  • 1 beet red and/or yellow
  • pinch sugar snaps
  • 1/4 of red onion chopped

Cilantro Vinaigrette

  • 2 tbsp light olive oil
  • 2 tbsp fresh cilantro chopped
  • 1 tsp lemon juice
  • ¼ garlic clove
  • salt and ground black pepper

Instructions

  1. Cut chicken into smaller pieces Preheat outdoor grill or oven with the grill function onto 450° F (225° C).
  2. Mix yogurt, curry, olive oil, pepper and salt in a bowl Cover chicken with marinade and let sit for at least 10 minutes Place in refrigerator overnight if you want to prepare the day before Thread chicken pieces onto skewers just before you start grilling.
  3. Scrub and rinse beets properly Peel and cut into paper thin slices, preferably with a mandolin Remove strings from sugar snaps Place vegetables and finely chopped onion on a plate.
  4. Mix ingredients for vinaigrette with a hand blender Drizzle over beet salad.
  5. Grill chicken kebabs for 3-4 minutes on each side or until fully cooked and inner temperature is 160° F (72° C)
  6. Serve with beet carpaccio.

KETO LASAGNA

Ingredients

  • 1 tbsp olive oil
  • ½ yellow onion
  • ½ garlic clove
  • 10 oz ground beef
  • 1 ½ tbsp tomato paste
  • 1 tsp dried basil
  • ½ tsp salt
  • Pinch ground black pepper
  • ¼ cup water

Keto Pasta Or Lasagna Sheets

  • 4 eggs
  • ½ cup cream cheese
  • ½ tsp salt
  • 2 ½ tbsp ground psyllium husk powder

Cheese Topping

  • 1 cup crème fraîche or sour cream
  • ¼ cup shredded cheese
  • 1 Tbsp of grated parmesan cheese
  • ¼ tsp salt
  • Pinch of ground black pepper
  • 4 tbsp fresh parsley finely chopped

Instructions

  1. Start with the ground beef mixture, perhaps even the day before, for a more flavorful result.
  2. Peel and finely chop onion and garlic and fry in olive oil until soft Add the ground beef and fry until golden Add tomato paste and spices.
  3. Stir thoroughly and add water Bring to a boil, lower the heat, and let simmer for at least 15 minutes or until most of the water has evaporated Since the lasagna sheets used here don’t soak up as much liquid as regular ones, the mixture should be quite dry.
  4. Meanwhile, make the lasagna sheets according to instructions below.
  5. Preheat the oven to 400° F (200° C) Mix shredded cheese with sour cream and most of the Parmesan cheese Reserve a bit for topping Add salt and pepper and stir in the parsley.
  6. Place lasagna sheets and pasta sauce in layers in a greased smaller baking dish.
  7. Spread the crème fraîche mixture and the remaining Parmesan cheese on top.
  8. Bake in the oven for about 20 minutes or until the lasagna has a nicely browned surface Serve with a green salad and your favorite dressing.

Lasagna Sheets

  1. Preheat the oven to 300° F (150° C) Add eggs, cream cheese and salt to a medium sized bowl and mix into a smooth batter Continue to whisk while adding in the ground psyllium husk powder, a little at a time Let sit for a few minutes.
  2. Spread the batter on a baking sheet lined with parchment paper using a spatula Place another parchment paper on top and flatten with a rolling pin until the batter is at least 13″ x 18″ (33 x 45 cm) You can also divide into two batches and use another baking sheet for an even thinner pasta.
  3. Let both pieces of parchment paper remain in place Bake for about 10-12 minutes Let cool and remove the paper, slice into sheets that fit your baking dish.

KETO LOW-CARB CHIA PUDDING

Ingredients

  • ¾ cup coconut milk
  • 2 tbsp chia seeds
  • ½ tsp vanilla extract

Instructions

  1. Mix all of the ingredients in a glass bowl or jar.
  2. Cover, place in the fridge to let gel overnight (or for at least 4 hourBefore you dig in, check to be sure the pudding has thickened and the chia seeds have gelled.
  3. Serve the pudding with cream, coconut milk or some fresh or frozen berries.

KETO SPINACH SALAD WITH HOT BACON FAT DRESSING

Ingredients

  • Spinach Salad
  • 3 cups fresh spinach
  • 1 hard boiled egg chopped
  • 1 slice chopped bacon
  • 2 Tbsp parmesan cheese finely grated (optional)

Hot Bacon Fat Dressing

  • ¼ cup bacon fat or light olive oil
  • 2 tbsp apple cider vinegar
  • ½ tbsp Dijon mustard
  • salt
  • ground black pepper

KETO PIZZA

Ingredients

Cheese Topping

  • 2 eggs
  • ½ cup shredded cheese preferably mozzarella or provolone

Toppings

  • 1 ½ tbsp tomato paste
  • ½ tsp dried oregano
  • 2 ½ oz shredded cheese
  • ¾ oz pepperoni
  • olives (Optional)

For Serving

  • 2 Tbsp leafy greens
  • 2 tbsp olive oil
  • sea salt and ground black pepper

Instructions

  1. Preheat the oven to 400° F (200° C)
  2. Start by making the crust Crack eggs into a medium sized bowl and add shredded cheese Give it a good stir to combine.
  3. Use a spatula to spread the cheese and egg batter on a baking sheet lined with parchment paper You can form two round circles or just make one large rectangular pizza Bake in the oven for 15 minutes until the pizza crust turns golden Remove and let cool for a minute or two.
  4. Increase the oven temperature to 450° F (225° C).
  5. Spread tomato paste on the crust and sprinkle oregano on top Top with cheese and place the pepperoni and olives on top.
  6. Bake for another 5-10 minutes or until the pizza has turned a golden brown color.
  7. Serve with a fresh salad on the side

KETO BOILED EGGS WITH MAYONNAISE

Ingredients

  • 2 eggs
  • 2 tbsp mayonnaise
  • avocado(Optional)

Instructions

  1. Bring water to a boil in a pot.
  2. Carefully, place the eggs in the water.
  3. Boil the eggs for 5-6 minutes for soft boiled eggs, 6-8 minutes for medium and 8-10 minutes for hard boiled eggs.
  4. Serve with mayonnaise.

KETO TEX-MEX BURGER PLATE

Ingredients

  • 5 1/3 oz ground beef
  • 1 tbsp cold water
  • ½ tbsp Tex Mex seasoning
  • 1 tbsp pickled jalapeños
  • 2 Tbsp crème fraîche or mayonnaise
  • 1 slice Pepper Jack cheese or any other flavorful cheese you like or Mexican cheese
  • 1 avocado chopped
  • 1 cup of lettuce
  • 1 tbsp olive oil
  • salt and pepper

For Serving

  • ½ cup of shredded yellow cheese
  • Pinch cayenne pepper or paprika powder

Instructions

  1. Mix ground beef, Tex Mex seasoning and water Form one burger per serving.
  2. Brush olive oil all around each burger and fry or grill for 3- 4 minutes on each side until the burger is light pink or cooked all the way through, which ever you prefer.
  3. Salt and pepper to taste Plate the burger along with avocado, lettuce, jalapenos and creme fraiche or mayonnaise Drizzle olive oil on the vegetables.

KETO CREAMY LOW-CARB BROCCOLI AND LEEK SOUP

Ingredients

  • ½ leek
  • 4 cups broccoli chopped
  • 1 cup water
  • ½ vegetable bouillon cube
  • ¾ cup cream cheese
  • 7 tbsp heavy whipping cream
  • ¼ tsp ground black pepper
  • 4 tbsp fresh basil
  • ½ garlic clove pressed
  • salt

Cheese Chips

  • 4 dices of cheddar cheese or edam cheese
  • ¼ tsp paprika powder

Instructions

  1. Rinse the leek thoroughly and chop finely, both the green and the white parts Cut off the core of the broccoli and slice thinly Divide the rest of the broccoli into smaller florets, and reserve.
  2. Place the leek and the sliced broccoli core in a pot and cover with water Add bouillon cube Season with salt, and bring to a boil for a few minutes on high heat until the broccoli stem is just easily pierced with a knife.
  3. Add the broccoli florets Lower the heat and simmer for a few minutes, until the broccoli is bright green and tender Add cream cheese, cream, freshly ground pepper, basil and garlic.
  4. Blend with an immersion blender until desired consistency.
  5. If the soup is too thick, thin it out with water If you’d like it to have a slightly thicker consistency, add a touch of heavy cream.
  6. Fit a large, rimmed baking sheet with parchment paper Grate the cheese, and place mounds by the tablespoon on the parchment Leave 1 inch between the cheese mounds.
  7. Top each cheese mound with paprika.
  8. Bake in oven at 400° F (200° C) until the cheese has melted, about 5-6 minutes Enjoy with a soup or as a snack.

Ready To Start Your Keto Diet?

If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone! There is a little-known diet system called The 3-Week Ketogenic Diet which will teach you everything you need to know and guide you through your first 21 days (and beyond). Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.

Over 10,000 men and women have benefited from The 3-Week Ketogenic Diet and many women reported losing up to 22 pounds and 5-7 inches from their waist in just a matter of 3 weeks—the methods in The 3-Week Ketogenic Diet are all backed by science

Check out this free presentation on The 3-Week Ketogenic Diet now to learn more about how to follow the diet—and lose weight and improve your life in 21 days.

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