Simple 7-Day Keto Meal Plan for Beginners

keto meal

Do you want to go keto, but on a budget? Then stop here! This 7-day keto meal plan combines affordable ingredients with delicious flavors and all the nutritional details you need to stay on track. Every day is packed with meals that are satisfying, low-carb, and easy to prepare. Let’s get cooking and start seeing results!

Day 1: 7-Day Keto Meal Plan

Breakfast: Scrambled Eggs with Spinach and Feta

Serving Size: 2 eggs, 1/2 cup spinach, 1 oz feta

Calories: 250 | Carbs: 3g | Protein: 14g | Fat: 20g

Ingredients: 2 large eggs, 1/2 cup fresh spinach, 1 oz feta cheese, 1 tbsp butter

Recipe: Heat a tablespoon of butter in a pan, toss in spinach until wilted, then scramble in the eggs. Crumble feta on top. Swap spinach for kale if you’re feeling adventurous.

Lunch: Chicken Salad Lettuce Wraps

Servings: 1 cup chicken, 3 lettuce leaves

Calories: 320 | Carbs: 2g | Protein: 30g | Fat: 21g

Ingredients: 1 cup cooked shredded chicken, 2 tbsp mayonnaise, 1 tsp mustard, 3 large lettuce leaves, pinch of paprika

Recipe: Shred leftover chicken and mix with mayo, mustard, and a pinch of paprika. Spoon into crisp lettuce leaves. Leftover turkey works wonders here too!

Dinner: Garlic Butter Salmon with Asparagus

Serving Size: 4 oz salmon, 1/2 cup asparagus

Calories: 350 | Carbs: 4g | Protein: 25g | Fat: 25g

Ingredients: 4 oz salmon fillet, 1/2 cup asparagus, 1 tbsp butter, 1 clove garlic (minced)

Recipe: Pan-sear salmon in garlic butter and roast asparagus on the side. Don’t like salmon? Try tilapia or cod instead.

7-Day Keto Meal Plan

Day 2

Breakfast: Greek Yogurt with Chia and Berries

Serving Size: 1/2 cup full-fat yogurt, 1 tsp chia, 5 raspberries

Calories: 180 | Carbs: 5g | Protein: 8g | Fat: 13g

Ingredients: 1/2 cup full-fat Greek yogurt, 1 tsp chia seeds, 5 raspberries

Recipe: Mix yogurt, chia seeds, and top with raspberries. Substitute with blackberries or a sprinkle of shredded coconut.

Lunch: Zucchini Noodles with Pesto

Serving Size: 1 cup zoodles, 2 tbsp pesto

Calories: 280 | Carbs: 4g | Protein: 10g | Fat: 24g

Ingredients: 1 cup zucchini noodles, 2 tbsp pesto, 1 tbsp grated Parmesan

Recipe: Toss zoodles with pesto and garnish with grated Parmesan. Regular spaghetti squash works if zucchini’s not your thing.

Dinner: Beef Stir-Fry

Servings: 4 oz beef, 1 cup mixed veggies

Calories: 400 | Carbs: 6g | Protein: 30g | Fat: 28g

Ingredients: 4 oz beef strips, 1 cup broccoli and bell peppers, 1 tbsp sesame oil, 1 tbsp soy sauce

Recipe: Cook beef strips in sesame oil and toss in broccoli, bell peppers, and soy sauce. For chicken or tofu, change the beef.

7-Day Keto Meal Plan

Day 3: 7-Day Keto Meal Plan

Breakfast: Almond Flour Pancakes

Serving Size: 2 pancakes

Calories: 230 | Carbs: 4g | Protein: 10g | Fat: 20g

Ingredients: 1/4 cup almond flour, 1 egg, 2 tbsp almond milk, 1 tbsp butter

Recipe: Whisk almond flour, an egg, and a splash of almond milk. Fry in butter and top with sugar-free syrup. Wanting a savory variation? Toss shredded cheese into the batter.

Lunch: Tuna Lettuce Cups

Servings: 1 can tuna, 3 lettuce leaves

Calories: 210 | Carbs: 2g | Protein: 24g | Fat: 12g

Ingredients: 1 can tuna, 2 tbsp mayonnaise, 1 tsp lemon juice, 3 lettuce leaves

Recipe: Mix tuna with mayo, lemon juice, and a dash of pepper. Scoop into lettuce cups. Hard-boiled eggs make a great addition.

Dinner: Roast Chicken Thighs with Cauliflower Mash

Serving Size: 1 thigh, 1/2 cup mash

Calories: 380 | Carbs: 5g | Protein: 28g | Fat: 27g

Ingredients: 1 chicken thigh, 1/2 cup cauliflower, 2 tbsp cream, 1 clove garlic

Recipe: Roast chicken with herbs and olive oil. Boil cauliflower, then mash with cream and garlic. Swap thighs for drumsticks for variety.

7-Day Keto Meal Plan

Day 4

Breakfast: Avocado Egg Boats

Serving Size: 1 avocado, 1 egg

Calories: 260 | Carbs: 4g | Protein: 9g | Fat: 24g

Ingredients: 1 avocado, 1 egg, salt and pepper to taste

Recipe: Halve an avocado, scoop out a bit, crack an egg in and bake until set. Don’t have time? Scramble them together.

Lunch: Turkey Roll-Ups

 Servings: 3 slices turkey, 1 oz cheese

Calories: 200 | Carbs: 1g | Protein: 18g | Fat: 12g

Ingredients: 3 slices deli turkey, 1 oz cheese, 1/4 avocado

 Recipe: Wrap slices of turkey around cheese and avocado slices. Ham or roast beef are great alternatives.

Dinner: Pork Chops with Green Beans

Servings: 4 oz pork, 1/2 cup beans

Calories: 330 | Carbs: 5g | Protein: 25g | Fat: 22g

Ingredients: 4 oz pork chop, 1/2 cup green beans, 1 tbsp butter, 1 tsp lemon juice

Recipe: Sear pork chops in butter and steam green beans with a squeeze of lemon. For a change, try lamb chops.

7-Day Keto Meal Plan

Day 5-7

Repeat any of the above meals or mix and match! Keep rotating breakfasts, lunches, and dinners to change things up and be super flexible. The trick here is to be consistent on your carb count and savor your meals.

Final Keys to Success: 7-Day Keto Meal Plan

You want to stick with whole, affordable ingredients like eggs, chicken, and seasonable veggies.

Meal prep on weekends to save some time and money.

Never forget to hydrate and replenish electrolytes; salt, potassium, magnesium.

With this 7-day keto meal plan, you’re set to crush your low-carb goals without emptying your wallet. Feel free to tweak recipes to suit your taste, and let us know how your keto journey unfolds!

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