7-Day Keto Meal Plan With Recipes

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When I started Keto I wanted to keep it simple because there can be an overload of information which becomes overwhelming. For the first few weeks I had a staple 7-day keto meal plan that I used to set the tone. The goal as you are starting keto is to set a routine that you can follow through successfully. If you over complicate it you will fail.

This 7-day keto meal plan is designed to keep meal prep easy and at under 30 minutes especially for dinner and lunch. For people like me who have busy work weeks spending hours in the kitchen is not an option. The recipes are simple and can be downloaded. So if you are starting or restarting keto this meal plan is perfect for you.

Keto is a low carb diet where you lose weight by getting into ketosis. For me after trying work out plans and diet plans this is the only thing that worked for me. I fully believe that anyone trying to lose weight in the new year should give keto a shot.

Table of Contents

Keto Meal Plan Breakdown

For this 7-day keto meal plan to work and you can repeat it over a month before changing it up you must follow keto macros. Keto macros include fats, proteins and carbs. For this low carb meal plan your goal is to ensure that you consume net carbs that are under the guideline below. Net carbs are total carbs minus fiber and non-digestible sugars such as alcohol.

The keto diet macros are as follows:

70% Fats
25% Proteins
5% Carbs

The most important thing you are watching for in the beginning is net carbs. This is one thing that I learnt that was key when I started keto. Food labels matter and when you begin to understand keto you realize not all food or drinks that are labeled ‘healthy’ are healthy.

For example, if you want to drink something that’s marked healthy check out the carbs and minus the fiber. Whatever is left over is sugar and you do not want to consume sugar on keto.

Do not be afraid of eating fats because you will be eating ‘good’ fats as you’ll see below. Keto is based on quality over quantity. The quality of food you eat will impact your weight loss progress. I was hesitant to eat 70% fats and then I realized it was slowing down my weight loss and I was plateauing.

As you consume fewer carbs your body is forced to use fats for energy. This essentially is when your body is in ketosis. Your body starts to use your fat stores for energy which leads to weight loss. At this stage you also start to produce ketones and your body uses it instead of glucose.

Signs That You Are in Ketosis

Getting into ketosis is not as easy as people like to make it sound. Depending on your body type it may take a little longer than others to get into ketosis. Once you get into ketosis though the weight loss over the first few weeks can be dramatic.

If it seems like you aren’t losing weight as fast as you thought be persistent. They say that it takes 21 days for people to adopt a routine and for me the biggest loss happened in week three. This is what they call the ‘whoosh’ effect. When you start to lose weight on keto the old fat cells get filled with water as the body waits to get more fat replacements. When this doesn’t happen the fat cells release this water and almost overnight you lose a dramatic amount of weight.

By this time you should be seeing or feeling the signs that you are in ketosis. These include:

Urine has a sweet smell
You have ketosis breath
You experience the ketosis flu
Decrease in appetite
Dramatic weight-loss
Insomnia
Dry mouth
Energy levels increase
More mental focus

You can use this strips that I use to measure your ketosis levels and adjust accordingly.

Keto Food List

Below is a list of the foods that are allowed and not allowed when you are on keto. The keto food list is focused on low carbs and healthy fats. These again are foods that I eat. I recently had a physical and it was good. Make sure that you consult a doctor or nutritionist because what works for me may not work for you.

They are a general guide of what you should be eating, and you can substitute one low carb vegetable for another. The image is pinnable for future reference or to share with a friend or group.

Did you know that starting a keto group may help you meet your weight loss goal faster? Consider starting one and sharing resources with each other.

7-Day Keto Meal Plan

As you start to use this meal plan remember if you like something more than you like the other you can always substitute it or eat it more. Also if you like to meal prep most of these meals can be cooked in bulk and stored in the fridge for the week.

For lunch and dinner I have simplified it in the sense that you will have leftovers to avoid cooking all the time. Alternatively you can make 4 dishes of day 1 lunch and 4 dishes of day 2 dinner over the weekend for example. That way you’ll have 8 meals for the week.

For the recommended water intake the idea is to drink half your weight in ounces. If you are 100 pounds then you should drink 50 ounces of water. Water is very important to stay healthy.

Day 1

Breakfast: Egg Bowl
Lunch: Steak with Zoodles . This recipe serves 4 which could be 4 lunches.
Dinner: Beef & Broccoli
Snack: Macadamia Nuts. I like Trader Joes or this ones.

Day 2

Breakfast: Smoothie
Lunch: Steak with Zoodle
Dinner: Creamy Garlic Salmon
Snack: Lily’s Chocolate

Day 3

Breakfast: Chia Pudding
Lunch: Creamy Garlic Salmon
Dinner: Asian Chicken Salad
Snack: Almonds

Day 4

Breakfast: Keto No-Oatmeal
Lunch: Asian Chicken Salad
Dinner: Pork in Garlic Sauce
Snack: Lily’s Chocolate

Day 5

Breakfast: Bacon & Eggs
Lunch: Pork in Garlic Sauce
Dinner: Sausage, Egg & Bacon
Snack: Macadamia Nuts

Day 6

Breakfast: Blueberry Bread One of my favorites.
Lunch: Sausage, Egg & Bacon
Dinner: Garlic Butter Chicken & Asparagus
Snack: Almonds

Day 7

Breakfast: Blueberry Bread
Lunch: Garlic Butter Chicken & Asparagus
Dinner: Beef & Broccoli. Bonus Pork Recipe
Snack: Keto Fat Bombs

Shopping List

Some of the stuff you buy for breakfast will apply to lunch and dinner. So check out the recipes before shopping. To avoid waste always make sure you check your fridge before shopping .

Breakfast Ingredients