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Keto Meal Plan | Easy 7 Day Keto Diet Meal Plan For Beginners

Keto Meal Plan | Easy 7 Day Keto Diet Meal Plan For Beginners

  • September 07, 2020
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7 day keto meal plan for a week

7 day keto meal plan for a week

Creating a keto diet meal plan for yourself can be really overwhelming when you are just starting out.

If you are a beginner or you just like to keep your diet simple, this keto meal plan will be a great resource for a full 7 days on the ketogenic diet.

These recipes are easy, delicious, and the best part is that you won’t have to make a complete dinner every day. You’ll also have leftovers.

Are you ready?

At least ten keto recipes are listed below so you can use the meal plan conveniently. 

However, there may be some recipes that you might want to skip while staying in your low carb range. For this, I recommend getting these easy keto recipes that are all under 5g carbs and use 5 ingredients or less.

With that convenience in mind, I’ll be sharing 3 dinner recipes that can be made in advance. You’ll also be able to use these for leftovers for lunch and have them for dinner the following evening.

Don’t worry, you won’t mind eating these meals two days in a row. There are 6 or more servings per meal, so make a note of the amount of carbs per serving.

P.S. If you want to calculate your macros to see how many carbs you need, click here.

Also, check out our Keto guide for beginners or the low carb diet guide if you have no clue what’s going on here.

Breakfast options on this keto meal plan will only be slightly different from what you may eat now (eggs, avocados, and the like).

An added bonus is that all breakfast recipes can be made in fifteen minutes or less. This meal plan could be more complicated, but I don’t think you need that in your life right now.

Snacks aren’t included in this meal plan because we wanted to give you a variety of options to choose from.

I’ve compiled some keto snacks; both zero carb snacks and low carb keto snacks (under 10 grams of carbs) that you can use. So depending on the number of carbs that you want to eat daily, you can check out those lists.

Nutritional information for each recipe is estimated per serving. This meal plan is also for one person, but it can be adjusted as necessary.

DAY ONE

BREAKFAST- Perfectly Scrambled Eggs

By using a simple technique to get creamy, soft scrambled eggs, you start this keto diet meal plan with a great recipe that will provide breakfast for days one and two. Or you can halve the recipe for day one only. Get the recipe from Tasteaholics

Time- 15 mins | Calories- 444 | Carbs- 2g | Protein- 25g | Fat- 35g

LUNCH- Low Carb Quesadillas

It’s day one so no leftovers yet! These quesadillas have only one serving, and they can be made in advance on a busy day. Get the recipe.

Time- 15 mins | Calories- 654 | Carbs- 7g | Protein- 52 g | Fat- 43g

DINNER- Chicken Bacon Ranch Casserole

A low carb, cheesy chicken bacon ranch casserole recipe that the whole family will love. Only 7 ingredients and 20 minutes. Get the full recipe from Wholesome Yum here. This dinner meal has 8 servings of 1 cup each, and will last until Day 3.

Time- 20 mins | Calories- 332 | Carbs- 2g | Protein- 31g | Fat- 22g 

DAY TWO

BREAKFAST- Perfect Scrambled Eggs

Use leftovers from yesterday’s breakfast or make any of the other single serve breakfast recipes like the California Chicken Omelettes or the Steak & Eggs.

LUNCH- Casserole leftovers

DINNER- Chicken Bacon Ranch Casserole

Reheat the leftovers from yesterday’s meal and choose one of the three side dish options. Side dishes are optional.

 

 

DAY THREE

BREAKFAST- Avocado Cups

It’s day three and we’re ready to get fancy…with three main ingredients. This recipe could be adjusted as it has 6 servings. You can also choose to have leftovers for lunch.

Time- 15 mins | Calories-261 | Carbs- 3g | Protein- 14g | Fat- 20g 

LUNCH- Avocado or casserole leftovers

DINNER- Chicken Bacon Ranch Casserole

Reheat the leftovers from yesterday’s meal and choose one of the three side dish options. Side dishes are optional.

DAY FOUR

BREAKFAST- California Chicken Omelettes

This breakfast is a great one to have for busy mornings. It’s super filling and easy to make, with eggs and veggies. Get the recipe here.

Time- 10 mins | Calories- 415 | Carbs- 4g | Protein- 25g | Fat- 32g 

LUNCH- Leftovers

DINNER- Easy Baked Parmesan Crusted Tilapia

Time to switch it up! Just 4 ingredients are needed for this easy Parmesan crusted tilapia recipe. Only 15 minutes from start to finish! Recipe courtesy of Wholesome Yum.

Time- 15 mins | Calories- 186 | Carbs- 0.2g | Protein- 15g | Fat- 14g

DAY FIVE

BREAKFAST- Low Carb Pancakes

Bet you thought you would have to give up pancakes huh? Once again, this recipe can be made in ten minutes, and it makes 2 servings- one for day five and the other for day six. Get the recipe here.

Time- 10 mins | Calories- 500 | Carbs- 1g | Protein- 38g | Fat- 37g 

LUNCH- Tilapia or Casserole Leftovers

DINNER- Easy Baked Parmesan Crusted Tilapia

Reheat the leftovers from yesterday’s meal and choose one of the three side dish options. Side dishes are optional.

DAY SIX

BREAKFAST – Low Carb Pancakes Leftovers

LUNCH- Tilapia Leftovers

DINNER- Healthy Chicken Alfredo with Spaghetti Squash

Ready for some comfort food? This gluten-free, low carb spaghetti squash Alfredo r

ecipe is creamy & delicious. Via Wholesome Yum.

Calories: 305 | Fat: 24g | Total Carbs: 9g | Sugar: 3g | Protein: 11g

 

 

DAY SEVEN

BREAKFAST- Steak & Eggs

Simple, right? This protein-packed breakfast only requires five ingredients (excluding salt & pepper) and can be made in 10 minutes. Get the recipe from Tasteaholics here.

Time- 10 mins | Calories- 510 | Carbs- 3g | Protein- 44g | Fat- 36g 

LUNCH- Alfredo or casserole leftovers

DINNER- Healthy Chicken Alfredo with Spaghetti Squash

This is the last meal! I hoped you left enough from yesterday because tonight’s dinner is – you guessed it- leftovers.

This 7-day keto meal plan is intended to give you a simple roadmap for eating on a keto diet. We chose these recipes because they were designed for persons who live a busy lifestyle, and those who don’t want their food to be any more complicated than necessary.

If you are interested in more 30-day keto meal plans or low carb meal plans, you can check out some great options from our partners. We recommend these products because we know, based on experience, that they add incredible value especially when you’re just starting out on a keto or low carb diet.

 

*Please note that there are affiliate links in this post, which means that if you click on a link and decide to purchase something, we get a small commission. Affiliates support our website, and you can read the full disclosure here.

 

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences and that of others on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I do my best to be as accurate as possible but you should independently calculate nutritional information. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website, or any website that I link to.

 

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