7-day Keto Meal Plan for Beginners Keto Diet Menu

7-day Keto Meal Plan for Beginners Keto Diet Menu

7-day Keto Meal Plan for Beginners Keto Diet Menu

The Keto diet is the perfect diet for rapid loss of weight and health improvement.

You certainly have heard about the diet for keto by now. It’s popular with famous people, fitness professionals and perhaps your neighbor.

If you’re new to the OR are looking for a small mixture of meal plans, it’s the perfect post for you.

This meal plan of seven days for keto diets is here to let you know if the diet is for you.

A few things to consider before I start a keto diet are present before I give you the meal plan…

Foods to Eat

Most of your meals should be based on these foods:

  • Eggs: Look for pastured or omega-3 whole eggs.
  • Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
  • Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
  • Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.
  • Fatty fish: Such as salmon, trout, tuna, and mackerel.
  • Condiments: You can use salt, pepper, and various healthy herbs and spices.
  • Butter and cream: Look for grass-fed when possible.
  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue, or mozzarella).
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
  • Avocados: Whole avocados or freshly made guacamole.

It is best to use whole single foods to support your diet.

Foods to Avoid

Simply put, food high in carbohydrates should be reduced.

  • Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.

In the end, avoid carbohydrate foods, such as grain, sugar, legumes, rice, potatoes, sweets, juice, and even most fruits.

7-Day Keto Diet Menu Sample

The key to Keto is focusing on eating a low-carbon, high-fat, medium-protein meal.

This is a sample meal plan for 7 days:

Day 1

Keto Meal Plan for Beginners Keto Diet Menu - Prosper Diet Program

Day 2

Day 3

Day 4

Day 5

Day 6

7-day Keto Meal Plan for Beginners Keto Diet Menu

Day 7


The keto or ketogenic diet is great for those who want to weight loss and health improvements.

This 7-day dietary plan sample is an excellent way to see whether the diet is right for you.

But you should check with your doctor before you start, like with any diet.

It’s important that you add some kind of exercise to your diet if you want to burn fat.

My customers love the program for an average of 10–21 pounds in 21 days! But the feedback we gather from our customers on how the program has shown them how to change their food habits and to find a diet that really works for them, in the long run, is much better than the weight loss.

I have more than 2000 customers in our private support group who share the experience, results, motivation, and many recipes each day through the Ketogenic Diet.

You should begin in the SINNLY place to lose 50 pounds or more and be prepared to change a great and permanent way of life. The program, if you have more weight to lose, can be carried out over several rounds.

The strategies I teach help you make the necessary changes to your diet, fitness, and lifestyle and, above all, help you keep your eating fun, sustainable and flexible.

Continue Reading — More diet program blogs 

If you really looking for something simple and better to lose weight faster — Smoothie Diet or Fat Belly Tonic or more fitness guide

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