Keto Meal Plan for Beginners: Your First 7 Days
Starting keto doesn't have to be complicated. This plan keeps things simple with easy recipes, a single shopping trip, and realistic expectations. Every day stays under 20g net carbs.
Before You Start
The Rules
- Under 20g net carbs per day
- Plenty of healthy fat
- Moderate protein
- Extra water and electrolytes
- Don't fear salt
Keto Flu (Days 2–5)
Headaches, fatigue, irritability. Combat with: extra salt, magnesium (400mg), potassium (lite salt, avocados), and water (64oz+/day).
The Weekly Menu
Monday
- Breakfast: Bacon and eggs (net carbs: 1g)
- Lunch: Cobb salad with chicken, bacon, avocado, cheddar, ranch (5g)
- Dinner: Burger patties with cheddar and steamed broccoli (6g)
- Snack: String cheese + almonds (2g)
- Daily: 14g net carbs
Tuesday
- Breakfast: Coffee with cream and allulose, cream cheese on celery (2g)
- Lunch: Lettuce-wrapped burger with mayo and tomato (4g)
- Dinner: Baked salmon with lemon butter, roasted zucchini (4g)
- Snack: Avocado half with salt and lime (2g)
- Daily: 12g net carbs
Wednesday
- Breakfast: Omelet with spinach, mushrooms, cheddar (3g)
- Lunch: Turkey roll-ups with cream cheese and avocado (3g)
- Dinner: Roasted chicken thighs with cauliflower mash (6g)
- Snack: Almonds + dark chocolate square (3g)
- Daily: 15g net carbs
Thursday
- Breakfast: Keto pancakes with allulose syrup (3g)
- Lunch: Chicken salad on mixed greens (3g)
- Dinner: Ground beef stir-fry with vegetables over cauliflower rice (8g)
- Snack: Sugar-free jello with whipped cream (0g)
- Daily: 14g net carbs
Friday
- Breakfast: Bacon, eggs, avocado (2g)
- Lunch: Leftover stir-fry (8g)
- Dinner: Fathead dough pizza (5g)
- Snack: Cream cheese stuffed celery (1g)
- Daily: 16g net carbs
Saturday
- Breakfast: Poached eggs on sautéed spinach with hollandaise (2g)
- Lunch: BLT lettuce wraps (3g)
- Dinner: Steak with roasted broccoli and butter (4g)
- Snack: Allulose chocolate mousse (2g)
- Daily: 11g net carbs
Sunday
- Breakfast: Allulose waffles or pancakes (3g)
- Lunch: Tuna salad stuffed avocado (3g)
- Dinner: Roasted chicken thighs with garlic green beans (5g)
- Snack: Allulose cookies (2g)
- Daily: 13g net carbs
Week 1 Results to Expect
- Reduced hunger between meals
- More stable energy
- 3–7 lbs weight loss (mostly water initially)
- Keto flu resolving
- Increased mental clarity beginning
Tips for Success
- Drink lots of water with electrolytes
- Don't restrict calories — eat until satisfied from fat and protein
- Use allulose for any sweet cravings — it won't kick you out of ketosis
- Meal prep on Sundays to make weekdays easy
- Track macros with an app if you want precision
The first week is the hardest. It gets dramatically easier from here.