Easy 7-Day Keto Meal Plan for Beginners: Simple Recipes & Full Menu

Starting the ketogenic diet can feel overwhelming. This simple seven-day plan cuts through the confusion. It gives you a full week of tasty, low-carb meals.

Each day includes breakfast, lunch, dinner, and a snack to keep you satisfied. Follow this guide to begin your weight loss journey without the stress.

Your 7-Day Keto Meal Plan at a Glance

· Day 1: Scrambled Eggs & Smoked Salmon, Turkey BLT Wrap, Steak Fajita Skillet with Salad, Chocolate Fat Bombs
· Day 2: Blueberry Muffins, Grilled Chicken Caesar Salad, Shepherd’s Pie with Veggies, Molten Lava Mug Cake
· Day 3: Sausage Frittata, Turkey Taco Bowl, Creamy Shrimp & Zucchini Noodles, Lemon Mascarpone Mousse
· Day 4: Overnight Almond Chia Pudding, Lemon Chicken with Cauliflower Rice, Salmon with Dill Sauce, Almond Squares
· Day 5: Greek Egg Scramble, Salmon Cakes with Spinach Salad, Garlic Rosemary Pork Chops, Avocado Lime Cheesecake
· Day 6: Crepes with Whipped Cream, Nicoise Salad, Thai Chicken Curry, Almond Butter Cookies
· Day 7: Prosciutto Omelette, Spicy Red Pepper Soup, Chicken Piccata, Coconut Chocolate Fat Bombs

Ready for the details? Here are the recipes you’ll need for the first three days to get started.

1. Creamy Cucumber Salad

This cool, crisp salad is the perfect fresh side for rich dishes like the Steak Fajita Skillet.

Nutrients

· Calories: 120
· Fat: 11g
· Protein: 2g
· Net Carbs: 3g

Ingredients

· 1 large cucumber, thinly sliced
· 1/2 cup sour cream
· 2 tbsp white vinegar
· 1 tbsp fresh dill, chopped
· 1/2 tsp garlic powder
· Salt and pepper to taste

Instructions

1. Place the sliced cucumber in a medium bowl.
2. In a separate small bowl, mix the sour cream, vinegar, dill, and garlic powder until smooth.
3. Pour the dressing over the cucumbers and toss gently to coat.
4. Season with salt and pepper. Chill for at least 30 minutes before serving.

Quick Tip: For a crunchier salad, add two tablespoons of diced red onion or a handful of toasted pumpkin seeds just before serving.

2. Chocolate Almond Butter Fat Bombs

These sweet treats are ideal for a quick energy boost or to satisfy a dessert craving.

Nutrients

· Calories: 105
· Fat: 10g
· Protein: 3g
· Net Carbs: 2g

Ingredients

· 1/2 cup almond butter (creamy)
· 1/4 cup coconut oil, melted
· 2 tbsp cocoa powder (unsweetened)
· 1-2 tbsp powdered erythritol
· 1/2 tsp vanilla extract
· Pinch of sea salt

Instructions

1. In a medium bowl, stir together the almond butter and melted coconut oil until smooth.
2. Add the cocoa powder, sweetener, vanilla, and salt. Mix until fully combined.
3. Pour the mixture into silicone mini-muffin molds or an ice cube tray.
4. Freeze for at least one hour, or until solid. Store in an airtight container in the freezer.

Quick Tip: Before freezing, sprinkle a few crushed almonds or a little flaky sea salt on top of each fat bomb for extra texture and flavor.

3. Molten Lava Mug Cake

Enjoy a single-serving chocolate cake in just minutes with this easy mug recipe.

Nutrients

· Calories: 210
· Fat: 19g
· Protein: 6g
· Net Carbs: 4g

Ingredients

· 2 tbsp almond flour
· 1 tbsp cocoa powder
· 1 tbsp powdered erythritol
· 1/4 tsp baking powder
· 1 large egg
· 1 tbsp coconut oil or butter, melted
· 1 tbsp sugar-free chocolate chips

Instructions

1. In a large microwave-safe mug, whisk together the almond flour, cocoa powder, sweetener, and baking powder.
2. Add the egg and melted oil or butter. Mix until a smooth batter forms.
3. Stir in the chocolate chips.
4. Microwave on high for 45-60 seconds, until the top is set but the center is still soft. Let cool for one minute before eating.

Quick Tip: For a special touch, top your warm mug cake with a spoonful of keto-friendly whipped cream or a few fresh raspberries.

Starting Your Keto Journey with Confidence

This plan shows you that eating keto can be simple and enjoyable. It provides variety to keep your meals interesting.

Remember, success comes from planning and using whole, nutrient-dense foods. Stick to the ingredients list, follow the instructions, and you’ll be on your way.

For those seeking a guided approach with more science-backed methods, programs like The 3-Week Ketogenic Diet offer step-by-step support.

Many people have found such structured plans helpful for losing significant weight and improving their health in a short timeframe.

The most important step is to begin. Pick a day, prepare your first recipe, and start feeling the benefits of a low-carb lifestyle.