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7 Day Keto Diet Meal Plan (Beginner’s Ketogenic Guide)

keto diet meal plan

Last Updated on September 5, 2019 by Femniqe

7 Day Keto Diet Meal Plan

How many times have you wanted to lose weight and begin a new diet, but had no idea where to start?

Chances are it has happened more than once, as it’s a common theme among women especially. Dieting can be a tough feat to overcome.

There is so much hogwash in the media about what is effective and safe for females.

What makes it worse is that most of the media around health and fitness is flooded with crash diets guaranteed to “help you lose all unwanted fat,”.

When in reality all you’re doing is throwing your metabolism, health and wellbeing into a tailspin.

There is one however, that you may have heard of that perhaps sparked your interest – the Keto Diet.

What is the ketogenic diet plan?

What is the ketogenic diet plan?

Keto, also known as the low carb diet or ketogenic diet, is a style of eating that is deigned to burn fat fast. This happens by the progression of ketosis.

By eating less calories and more fat, your liver begins producing energy molecules called ketone bodies or ketones.

Essentially, the body begins using fat as an energy source instead of the energy molecule, ATP, which is formed from glucose.

When your body starts running off of ketones as its main energy source instead of carbs, your body has entered a state of ketosis.

In addition to burning fat, ketosis will help your brain and heart function more efficiently.

Keto doesn’t require strict calorie counting.

Instead, the idea is to rewire your metabolism by using specific levels of macronutrients to help burn fat fast and efficiently.

In order to accomplish this, you must increase your fat intake to 70 – 75 percent of your calories and drop your carbohydrate intake drastically. [1]

It’s important however, to keep your fats healthy.

Typical ketogenic ratios are 4:1 and 3:1. This means that individuals should stick with 3 or 4 grams of fat per every 1 gram of protein plus carbohydrate. [2]

Here is a sample list of foods to avoid if trying to follow a keto diet.

  • Sugary Foods/Drinks
  • Fruits
  • Grains and Starches
  • Low-Fat Products
  • Alcohol
  • Beans and Legumes
  • Root Vegetables

And some to include.

  • Meat
  • Fatty Fish
  • Eggs
  • Cream
  • Butter
  • Avocados
  • Unprocessed Cheese
  • Nuts and Seeds
  • Chicken Broth
  • Sour Cream
  • Pork Rinds
The Benefits of Keto Diet

You will absolutely drop some pounds

Those who follow a keto diet have been found to achieve better long-term weight and cardiovascular management compared to those who follow a typical low-fat diet. [3]

Reduced risk of heart disease

Despite being high in fat, keto is capable of lowering cholesterol levels and thus lowering cardiovascular disease factors. [4]

Prevent, treat and reverse neurological disorders

Cognitive impairments and neurological disorders such as Alzheimer’s and epilepsy may be able to be treated and even reversed by eating keto. [5]

Increased Energy

Many people found that the high-to-low energy spikes are no longer an issue. By making fat your primary fuel, energy levels remain stable throughout the day.

Decrease of Triglycerides

Triglycerides, also known as fat molecules, tend to be down in those following keto diet.

This is most likely due to the fat, the main driver of triglyceride elevation is significant carb intake, especially fructose.  [6] [7]

THE 7 Day KETO DIET Meal Plan

Now we’ve created a simple keto meal plan that will be easy for beginners to follow.

These are easy to access food items, so you don’t have to worry about sourcing some “special” ingredients from the jungles of Indonesia.😉

So let’s get right into it!



Omelet Cooked In 1 Tbsp. Coconut Oil:

  • 3 Eggs
  • Tomato
  • ½ Cup Shredded Cheese
  • Handful of Spinach
  • 2 Pieces of Bacon


Mexican Cheeseburger:

  • 80/20 Beef Ratio
  • 2 Tbsp. Salsa
  • 2 Tbsp. Guacamole
  • 1 Slice of Cheese
  • Sliced Onion
  • Jalapeños


Homemade Pizza:

  • Flax Seed Crust (Find sample recipe here)
  • 1 Cup Shredded Cheese
  • ½ Cup Marinara Sauce
  • 2 Slices of Bacon, Crumbled
  • 2 Sausage Links, Crumbled
  • 1 Tbsp. Ranch Dressing, Drizzled on Top


Fried Egg Plate:

  • 2 Eggs Fried In 1 Tbsp. Butter
  • 2 Pieces of Bacon
  • ½ Cup Spinach Sautéed in Bacon Grease


Spinach Salad:

  • 2 Cup Spinach
  • 6 oz. Chicken Thigh
  • 2 Tbsp. Grated Cheese
  • 3 Tbsp. Olive Oil *
  • 1 Tbsp. Dijon Mustard *
  • Juice from Half Lemon *
  • ½ Tsp. Curry Powder *
  • For Dressing


Coconut-Lime Skirt Steak (Get recipe here)



Dark Chocolate Coconut Chia Pudding (Makes 4 Servings): Combine all ingredients marked with in an airtight container. Let sit in the fridge for at least 4 hours before enjoying.

  • ¼ Cup Chia Seeds
  • 2 Cups Coconut Milk
  • 2 Tbsp. Dark Cocoa Powder, Unsweetened
  • ½ Tsp. Vanilla Extract
  • 2 Packets of Stevia


BLT Wraps (Bacon Lettuce Tomato) (Makes 3 Wraps)

  • 6 Slices of Bacon
  • 3 Large Romaine Leaves
  • 3 oz. Grilled Chicken
  • 2 oz. Shredded Cheese
  • 3 Tsp. Mayonnaise
  • 6 Slices of Tomatoes


Chipotle Steak Bowl (Makes 4 Servings):

  • 16 oz. Steak
  • ½ Cup Guacamole
  • 8 oz. Pepper Jack Cheese
  • 1 Cup Sour Cream
  • Handful Cilantro, Chopped
  • Hot Sauce


4 Ingredient Keto Pancakes with Berries (Makes 4 Servings): Blend ingredients together with a fork and let sit for 5 minutes.

Pour into pancake size servings and cook over heated pan with 1 tbsp. butter. Cook 3 – 4 minutes each side. Top with berries and homemade (unsweetened) whipped cream.

  • 4 Eggs
  • 8 oz. Cottage Cheese
  • 1 Tbsp. Psyllium Husk Powder
  • 2 oz. Butter


Tuna Salad Lettuce: Combine all ingredients and fill lettuce leaves.

  • 1 Can Tuna, Drained
  • 4 Romaine Lettuce Leaves
  • 2 Hard Boiled Eggs, Chopped
  • 2 Tbsp. Mayonnaise
  • 1 Tsp. Lemon Juice
  • ½ Onion, Diced
  • Salt + Pepper, To Taste


Pork Chop with Vegetable:

  • 1 Medium Pork Chop (Seasoned with salt, pepper and garlic and roasted in 1 tbsp. butter)
  • 1 Cup of Green Veggie (Roasted in 1 tsp. butter and salt)




Marinated Steak Over Greens : Mix together ingredients marked [*] and marinade steak overnight.

When ready, sear with olive oil in a frying pan until desired temperature. Slice and serve over salad.

  • ¼ Cup Tamari *
  • ½ Tsp. Salt *
  • 1 Tsp. Garlic *
  • 1 Tbsp. Chili Paste *
  • 1 Tbsp. Lemon Juice
  • 1 Tbsp. Olive Oil
  • 2 Cup Salad Greens
  • ½ Bell Pepper
  • Cherry Tomatoes




Egg and Avocado:

  • 2 Scrambled Eggs Cooked in 1 Tbsp. Butter
  • Handful of Chives
  • ¼ Cup Shredded Cheese
  • 2 Slices Canadian Bacon
  • 1/2 Avocado


Turkey and Cheese Roll-Ups:

  • 4 Sliced Deli Turkey (Not Cured in Sugar)
  • 3 Slices Jack Cheese
  • 2 Tbsp. Mayonnaise
  • ½ Avocado, Sliced
  • 1 Tsp. Hot Sauce


Broiled Salmon

  • 1 Medium Filet Broiled in 1 Tbsp. Butter
  • Salt, Garlic and Cayenne to Taste
  • 1 Cup Steamed Broccoli
  • 1 Tsp. Olive Oil, Drizzled


Sausage, Egg and Cheese: Assemble eggs on top of sausage patty with a slice of cheese and drizzle with hot sauce.

  • 2 Eggs Cooked in 1 Tbsp. Butter
  • 2 Slices of Cheese
  • 2 Sausage Patties
  • 1 Tbsp. Hot Sauce


Chicken Zoodle Soup: Simmer all ingredients together for 10 – 15 minutes.

  • 3 Cups Chicken Broth
  • 6 Oz. Chicken Breast, Chopped or Shredded
  • 2 Tbsp. Coconut Oil
  • 1 Celery Stalk, Chopped
  • ½ Onion, Chopped
  • ¼ Cup Cilantro
  • 1 Zucchini, Spiralize
  • Salt and Pepper, To Taste



Not all diets are “fads” created by corporate companies to gain spotlight exposure.

As always, consult your physician before beginning any drastic dietary changes.

Going Keto has been researched enough to prove its benefits for those who want to lose weight and boost their metabolism.

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