Simple Keto Diet Plan for Beginners

If you’re looking for a healthy and effective way to shed some pounds while also improving your overall health, you might be thinking about jumping on the keto diet bandwagon. Keto (short for ketogenic) is a low carb, high healthy fat diet that has been proven to provide effective weight loss results and offer numerous health benefits. How does it work? By restricting your carb intake and consuming more fats, the body will enter a state of ketosis, a metabolic process in which the body burns fat reserves for fuel. As a result, pounds drop off and appetite is suppressed. Additionally, blood glucose levels stabilize (making keto a great diet for diabetics, with guidance from their health care providers), blood pressure drops, and healthy cholesterol (HDL) levels increase – and those are just a handful of the benefits.

If the keto diet has piqued your interests and you’re just starting out, setting yourself up for success is an absolute must. Developing a keto diet plan for beginners can seem like an overwhelming task, however. There’s no doubt you have a lot of questions, and answering those questions can certainly help you get started on the right foot. What kind of questions do keto diet beginners have? Here’s a look at some of the most frequently asked questions – and answers to those questions.

What should you eat in your first week of keto?

While the percentages vary depending on the source, on average, your daily diet that should be comprised of the following:

  • Healthy fats: 55% to 60%
  • Protein: 30% to 35%
  • Carbohydrates: 5% to 10% (but no more than 20-25g of carbs)

During week 1, examples of a well-rounded keto meal plan for beginners should include meats, cheeses, keto veggies, nuts, and other low carb, high fat dairy products. For fruits, choose non-starchy items like berries and cantaloupe, and eat no more than 2 serves a day.

How should beginners start on the keto diet?

Before you get started on the keto diet, you should first identify your goals, including how much weight you want to lose, muscle you want to gain, and what type of health benefits you want to reap. Once you’ve determined these things, figure out how many calories you should consume on a daily basis in order to achieve your goals and plan a keto diet menu for beginners and make sure that you always keep your goals at the forefront of your mind. Once you have a meal plan sorted, you need start the task of meal prepping.

How many grams of carbs does it take to enter ketosis?

While the amount will vary, for the average person, keeping total carbs intake under 35g and net carbs under 25g (though less than 20g is ideal) will result in a deep ketosis. In order to stick to such a minuscule amount of carbs, being vigilant about the foods you eat is essential.

How often should you eat when doing keto?

There’s really no right or wrong answer to this question. Simply put, when you’re doing keto, you should eat whenever you feel hungry and stop eating as soon as you feel full. Do note, however, that, of course, you should be vigilant about what you eat and should never go over your carbohydrate limit (20 – 25g for most people).

It’s also important to note that you may experience the so-called keto flu in the early stages of going keto. Even if you don’t feel great, you should do your very best to stick to the diet, eat enough protein in particular, and drink plenty of fluids.

7-Day Keto Meal Plan

Despite answering those questions, establishing a keto meal plan for beginners may still seem complicated. In keeping with our efforts to help you achieve success, we’ve outlined a sample seven day keto diet menu for beginners below. By sticking to this simple keto meal plan for beginners, you should be able to enter a state of ketosis.

Recipe

Nutritional information (per serve)

Time

Monday

Breakfast: Sausage, Spinach, Feta Cheese Omelette

  • 5.35g carbs
  • 31.38g protein
  • 41.89g fat
  • 529 calories

Prep time: 5 mins
Cook time: 5-10 mins

Lunch: Chicken Bacon Ranch

  • 1g carbs
  • 20g protein
  • 20g fat
  • 269 calories

Prep time: 5 mins
Cook time: 5 mins

Dinner: Cheese Stuffed Bacon Cheeseburgers

  • 1.5g carbs
  • 33g protein
  • 51g fat
  • 614 calories

Prep time: 10 mins
Cook time: 5-10 mins

Tuesday

Breakfast: Keto Blueberry Scones

  • 4.4g carbs
  • 6g protein
  • 17.6g fat
  • 207 calories

Prep time: 10 mins
Cook time: 25-30 mins

Lunch: Simple Keto Enchiladas

  • 5g carbs
  • 28g protein
  • 37g fat
  • 477 calories

Prep time: 30 mins
Cook time: 5 mins

Dinner: Keto Green Bean Casserole

  • 6.3g carbs
  • 6.1g protein
  • 10g fat
  • 133 calories

Prep time: 10 mins
Cook time: 20 mins

Wednesday

Breakfast: Cloud Eggs

  • 0.4g carbs
  • 6.3g protein
  • 4.8g fat
  • 72 calories

Prep time: 10 mins
Cook time: 5 mins

Lunch: Keto Taco Salad

  • 7g carbs
  • 29g protein
  • 31g fat
  • 430 calories

Prep time: 5 mins
Cook time: 25 mins

Dinner: Carrot and Kale Vegetable Saute

  • 11g carbs
  • 4g protein
  • 5g fat
  • 101 calories

Prep time: 15 mins
Cook time: 20 mins

Thursday

Breakfast: Low Carb Keto Egg Muffins

  • 2.5g carbs
  • 6.7g protein
  • 9.7g fat
  • 124 calories

Prep time: 10 mins
Cook time: 35 mins

Lunch: Spicy Italian Keto Stuffed Peppers

  • 8g carbs
  • 27g protein
  • 18g fat
  • 298 calories

Prep time: 10 mins
Cook time: 25 mins

Dinner: Herbed Balsamic Chicken

  • 6g carbs
  • 21g protein
  • 15g fat
  • 245 calories

Prep time: 10 mins
Cook time: 20 mins

Friday

Breakfast: Low Carb Bagels with Almond Flour

  • 8g carbs
  • 21g protein
  • 28g fat
  • 360 calories

Prep time: 15 mins
Cook time: 12 mins

Lunch: Bell Pepper Sandwich

  • 10.8g carbs
  • 20.6g protein
  • 20.1g fat
  • 199 calories

Prep time: 5 mins
Cook time: 0 mins

Dinner: Zucchini-Crusted Pizza

  • 10g carbs
  • 14g protein
  • 12g fat
  • 219 calories

Prep time: 20 mins
Cook time: 25 mins

Saturday

Breakfast: Keto Cinnamon Rolls

  • 4.5g carbs
  • 8.3g protein
  • 16.2g fat
  • 190 calories

Prep time: 20 mins
Cook time: 25 mins

Lunch: BBQ Ranch Bunless Turkey Burgers

  • 0g carbs
  • 22g protein
  • 9g fat
  • 170 calories

Prep time: 5 mins
Cook time: 10 mins

Dinner: Naked Fish Tacos

  • 6g carbs
  • 33g protein
  • 16g fat
  • 293 calories

Prep time: 5 mins
Cook time: 10-15 mins

Sunday

Breakfast: Keto Pancake Cereal

  • 5.6g carbs
  • 7.4g protein
  • 21.5g fat
  • 234 calories

Prep time: 5 mins
Cook time: 10 mins

Lunch: Simple Shrimp Ceviche

  • 7g carbs
  • 29g protein
  • 5g fat
  • 143 calories

Prep time: 10 mins
Cook time: 0 mins

Dinner: Blue Cheese Pork Medallions

  • 1g carbs
  • 25g protein
  • 23g fat
  • 317 calories

Prep time: 5 mins
Cook time: 20 mins

1. Monday

Start out the week with a few recipes that will yield extra servings and store those leftovers away. Doing so will save you some time, energy, and frustration, as you can simply grab some leftovers the rest of the week.

Breakfast: 3 egg omelet with spinach, cheese, and sausage. 5.35 gram net carbs per serving. Find the recipe at ruled.me.

3 egg omelette with fetta and sausage
Image credit: Ruled.Me
Lunch: Chicken bacon ranch cheese wraps. 1 gram net carbs per serving. Find the recipe at wholesomeyum.com.
Keto chicken bacon ranch wraps
Image credit: Wholesome Yum
Dinner: Cheese stuffed bacon cheeseburgers. 1.5 grams net carbs per serving. Find the recipe at ruled.me.
Cheese stuffed cheeseburgers
Image credit: Ruled.Me

2. Tuesday

Remember to keep your carb intake under 25 grams on Tuesday, too.

Breakfast: Keto blueberry scones. 4.4 grams of net carbs per serving. Find the recipe at fittoservegroup.com.

Keto blueberry scones
Image credit: Fit To Serve group
Lunch: Simple keto enchiladas. 5 grams net carbs per serving. Get the recipe at ketoconnect.net.
Keto enchiladas
Image credit: Keto Connect
Dinner: Green bean casserole. 6.5 grams net carbs per serving. Visit perkectketo.com for the recipe.
Keto green bean casserole
Image credit: Perfect Keto

3. Wednesday

You’ve made it to hump-day! Yay! A sample mid-week recipe includes:

Breakfast: Cloud eggs. 1 gram of net carbs per serving. Find the recipe at wholesomeyum.com.

Keto cloud eggs
Image credit: Wholesome Yum
Lunch: Keto taco salad. 7 grams of net carbs per serving. Grab the recipe at perfectketo.com.
Keto taco salad
Image credit: Perfect Keto
Dinner: Carrot and kale vegetable saute. 5 grams of net carbs per serving. Visit tasteofhome.com. for the full recipe.
Keto carrot and kale saute
Image credit: Taste of Home

4. Thursday

You’re almost there and you’ve done such a great job so far! Don’t give in now! Use the following recipes to get you through your fourth day of the keto diet.

Breakfast: Low carb keto egg muffins. 1.8 grams of net carbs per muffin. Check out the full recipe at wholesomeyum.com.

Keto egg muffins
Image credit: Wholesome Yum
Lunch: Spicy Italian keto stuffed peppers. 8 grams of total net carbs. Check out the recipe at perfectketo.com.
Spicy stuffed peppers
Image credit: Perfect Keto
Dinner: Herbed balsamic chicken. 6 grams of net carbs. Visit tasteofhome.com for the full recipe.
Herbed balsamic keto chicken
Image credit: Taste of Home

5. Friday

More like Fri-YAY! Here’s an example of tasty meals to include on your menu today:

Breakfast: Low carb bagels with almond flour. Yes, you can safely eat these bagels on the keto diet, as each one has just 5 grams of net carbs. You can find the recipe at wholesomeyum.com.

Low-carb bagels
Image credit: Perfect Keto
Lunch: Bell pepper sandwich. 4.9 grams of net carbs. Visit perfectketo.com for the full recipe.
Bell pepper sandwich
Image credit: Taste of Home
Dinner: Zucchini-crusted pizza. Talk about a perfect Friday dinner! Each slice has 10 grams of net carbs. Visit tasteofhome.com for the full recipe.
Zucchini crusted keto pizza
Image credit: Taste of Home

6. Saturday

Start the weekend with the following easy keto recipes:

Breakfast: Keto cinnamon rolls. 2.6 grams of net carbs per roll. The recipe can be found at wholesomeyum.com.

Keto cinnamon rolls
Image credit: Wholesome Yum
Lunch: BBQ ranch bunless turkey burgers. 0 (you read that right!) grams of net carbs. Find the full recipe at perfectketo.com.
Bunless Turkey Burgers
Image credit: Perfect Keto
Dinner: Naked fish tacos. 6 grams of net carbs per serving. Visit tasteofhome.com for the complete recipe.
Keto fish tacos
Image credit: Taste of Home

7. Sunday

You made it to day 7! Wrap the week up with the following meals:

Breakfast: Keto pancake cereal recipe. 3.2 grams of net carbs. Check out wholesomeyum.com for the full recipe.

Keto pancake cereal
Image credit: Wholesome Yum
Lunch: Simple shrimp ceviche. 7 grams of net carbs per serving. Find the recipe at perfectketo.com.
Simple Shrimp Ceviche
Image credit: Perfect Keto
Dinner: Blue cheese pork medallions. 1 gram of net carbs per serving. Check out tasteofhome.com for the recipe.
Keto pork medallions
Image credit: Taste of Home

Our Thoughts on This 7 Day Keto Diet Plan for Beginners

The sample beginner keto meal plan above has a bunch of yummy and quick keto meals that will surely get you started on the right foot and help you reach ketosis. When beginning the keto diet, it can be tough to make such a drastic change to your diet (by heavily restricting carbs). Having a an easy guide to follow can make all the difference. Just ensure that planning ahead, and that you’ve got plenty of low-carb snacks on hand for when those inevitable cravings kick-in.