This 7-day keto meal plan for beginners keeps net carbs to roughly 20 to 40 g a day, using simple, whole foods: eggs, fish, chicken, tofu, non-starchy vegetables, avocado, nuts, seeds, olive oil and some dairy. Each day includes breakfast, lunch and dinner, with an optional snack, and several meals are designed to be cooked once and eaten twice. The plan leans toward fish, olive oil and vegetables rather than bacon, sausages and lots of butter, which keeps it healthier for your heart. Adjust portions to your appetite and goals, drink plenty of water, and talk to your doctor before starting if you have a health condition or take regular medicines.
Before you start
- Know your target. Most people on keto aim for 20 to 50 g of net carbs a day. Our guide to keto macros explains how to set yours.
- Expect an adjustment period. In the first week, some people get headaches, tiredness and constipation, sometimes called keto flu. Our guide to keto flu explains how to ease it.
- Drink enough and add a little salt in the first weeks, as your body loses more water and sodium. Our guide to keto electrolytes has details.
- Plan and shop ahead. A short list and a couple of batch-cooked meals make the week much easier.
Your 7-day keto meal plan
Day 1
- Breakfast: scrambled eggs with spinach and cherry tomatoes, cooked in olive oil.
- Lunch: tuna salad with avocado, cucumber, mixed leaves and a lemon dressing.
- Dinner: our sheet pan salmon with green beans. Cook an extra fillet for tomorrow’s lunch.
- Snack, if needed: a small handful of almonds.
Day 2
- Breakfast: plain Greek yogurt with raspberries, chia seeds and walnuts.
- Lunch: leftover salmon flaked over a green salad with olives and feta.
- Dinner: chicken thighs roasted with zucchini and peppers, served with our keto cauliflower mash. Make double the mash.
- Snack: celery sticks with peanut butter.
Day 3
- Breakfast: a two-egg omelet with mushrooms and cheese.
- Lunch: leftover chicken with a big salad and avocado.
- Dinner: our keto Thai curry soup with chicken and zucchini noodles. Freeze two portions.
- Snack: a boiled egg.
Day 4
- Breakfast: chia pudding made with unsweetened almond milk, topped with a few berries.
- Lunch: our keto kale salad with boiled eggs or chicken added.
- Dinner: our baked cod with herb butter, with leftover cauliflower mash and steamed broccoli.
- Snack: cucumber slices with cream cheese.
Day 5
- Breakfast: our keto eggs Benedict on asparagus, or simple poached eggs with avocado.
- Lunch: frozen portion of Thai curry soup from Day 3.
- Dinner: tofu and vegetable stir-fry with garlic, ginger and reduced-salt soy sauce over cauliflower rice. Our cauliflower fried rice shows how.
- Snack: a few olives and a piece of cheese.
Day 6
- Breakfast: Greek yogurt with pumpkin seeds and a few strawberries.
- Lunch: our keto chicken avocado salad.
- Dinner: our keto meatballs in tomato sauce with zucchini noodles. Make extra for tomorrow.
- Snack: one or two of our keto chocolate nut clusters.
Day 7
- Breakfast: a vegetable frittata with spinach, peppers and feta, with slices saved for the week ahead.
- Lunch: leftover meatballs with a green salad.
- Dinner: grilled sardines or mackerel with roasted eggplant and a tomato, cucumber and herb salad.
- Snack: a small handful of macadamias or pecans.
Shopping list
- Protein: eggs, salmon, cod, chicken thighs, canned tuna and sardines, tofu, lean ground meat for meatballs.
- Dairy: plain Greek yogurt, feta, cheddar or Parmesan, cream cheese, butter.
- Vegetables: spinach, kale, mixed leaves, broccoli, cauliflower, zucchini, peppers, green beans, asparagus, mushrooms, cucumber, celery, eggplant, cherry tomatoes, garlic, ginger.
- Fruit: avocados, lemons, limes, a small punnet of berries.
- Fats, nuts and seeds: olive oil, almonds, walnuts, macadamias or pecans, chia seeds, pumpkin seeds, olives, peanut butter.
- Extras: coconut milk, curry paste or powder, reduced-salt soy sauce, canned tomatoes, herbs and spices, unsweetened almond milk, 85% dark chocolate.
Our keto diet food list has more ideas for each group.
Tips for the week
- Batch cook on Sunday: roast a tray of chicken thighs and vegetables, make cauliflower mash and boil eggs.
- Prioritize vegetables: fill half your plate with non-starchy vegetables at lunch and dinner to get enough fiber.
- Eat fish at least twice a week. The NHS recommends at least 2 portions a week, one of them oily.
- Keep processed meat to a minimum. Bacon and sausages can fit occasionally, but this plan doesn’t rely on them.
- Track for the first week if you’re unsure of carb counts. Our guide on how to track macros on keto explains how.
- Listen to your hunger. Skip the snack if you’re not hungry.
How to adapt the plan
- If you’re hungrier: add an extra egg at breakfast, a larger portion of protein at dinner, or a snack of Greek yogurt or nuts. Keep vegetables generous, as they add volume for few carbs.
- If you want to lose weight faster: don’t cut food drastically. Skip the snacks if you’re not hungry, go easy on cheese, nuts and oils, and keep protein steady.
- If you don’t eat fish: swap salmon, cod and sardines for chicken, eggs or tofu, and consider walnuts, chia and flax for plant omega-3.
- If you’re cooking for a family: serve the same protein and vegetables to everyone, and add rice, potatoes or bread for those who aren’t on keto.
- If you have diabetes: follow your doctor’s advice about checking blood sugar, as medicines may need adjusting when you cut carbs.
Choosing fish safely
Fish appears several times in this plan. Salmon, cod, sardines and mackerel are all low in mercury: the FDA’s fish advice lists them among its “best choices,” which it suggests eating 2 to 3 times a week. Tuna is fine in moderation; if you’re pregnant, check the guidance for which types and how much.
Common questions
How much weight will I lose in the first week?
Many people lose 1 to 2 kg in the first week, but much of that is water. Fat loss after that is usually slower and depends on your overall calorie intake.
Can vegetarians follow this plan?
Yes, with swaps: replace fish and chicken with eggs, tofu, tempeh, halloumi and paneer. Our guide to vegetarian keto explains which nutrients to watch.
What should I do after the first week?
Repeat the meals you enjoyed, add new recipes gradually, and review how you feel. If you’re on medication, check in with your doctor. Our guide on whether keto is safe long term covers what to watch over time.
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
