🥑 7-Day Keto Diet Plan for a Week: Easy Low-Carb Meals for Beginners

A Complete Keto Diet Plan That Works

If you're starting the ketogenic lifestyle and want a stress-free way to plan your meals, you're in the right place. This 7-day keto meal plan is designed for busy beginners who want low-carb, high-fat meals that are easy to prepare and full of flavor. Whether you're looking to shed weight, stabilize energy, or just clean up your eating habits, this guide will help you stay on track.

🧠 Keto Basics Recap

• Net Carbs: Aim for 20–30g/day
  
  
• Macros: ~70% fat, 25% protein, 5% carbs
  
  
• Focus: Whole foods, healthy fats, protein, and fiber-rich veggies
  
  

🗓️ 7-Day Keto Meal Plan

Day 1

• Breakfast: Keto Egg Muffins (with spinach & sausage)
  
  
• Lunch: Tuna Avocado Salad in lettuce wraps
  
  
• Dinner: Garlic Butter Chicken Thighs + roasted green beans
  
  
• Snack: Peanut Butter Fat Bombs
  
  

Day 2

• Breakfast: Keto Pancakes with almond flour + sugar-free syrup
  
  
• Lunch: Chicken Caesar Salad (no croutons)
  
  
• Dinner: Buffalo Chicken Casserole
  
  
• Snack: Cucumber slices with cream cheese
  
  

Day 3

• Breakfast: Bulletproof Coffee + scrambled eggs with cheese
  
  
• Lunch: Keto Taco Bowl (ground beef, cheese, avocado, salsa)
  
  
• Dinner: Baked Salmon + sautéed zucchini
  
  
• Snack: Keto Cheese Crisps
  
  

Day 4

• Breakfast: Keto Smoothie Bowl with protein powder, spinach & almond milk
  
  
• Lunch: Egg Salad Lettuce Wraps
  
  
• Dinner: Creamy Tuscan Chicken + mashed cauliflower
  
  
• Snack: Almonds + string cheese
  
  

Day 5

• Breakfast: Keto Chaffles with bacon and avocado
  
  
• Lunch: Zucchini Noodle Caprese Salad
  
  
• Dinner: Beef Stroganoff (serve over shirataki noodles)
  
  
• Snack: Chocolate Keto Mug Cake
  
  

Day 6

• Breakfast: Keto French Toast with cinnamon and whipped cream
  
  
• Lunch: Greek Salad with Feta & Olives
  
  
• Dinner: Keto Meatloaf + broccoli and cheddar
  
  
• Snack: Peanut Butter Celery Boats
  
  

Day 7

• Breakfast: No-Bake Keto Cheesecake (breakfast-style!) + coffee
  
  
• Lunch: Asian-Inspired Cabbage Salad with sesame oil dressing
  
  
• Dinner: Fathead Pizza with pepperoni and mushrooms
  
  
• Snack: Keto Lemon Bars
  
  

🥣 Prep & Pantry Tips

• Make double batches of egg muffins, fat bombs, casseroles
  
  
• Keep your fridge stocked with:
  
  
  
  • Eggs, cream cheese, leafy greens
    
    
  • Avocados, almond flour, shredded cheese
    
    
  • Protein options (chicken, beef, salmon, bacon)
    
    

Try our Keto Breakfast Recipes to expand your morning menu. Need snack ideas? Explore our Top 10 Keto Snacks. Hosting a gathering? Grab our Keto Party Food Guide.