The Ultimate Keto meal plan for Beginners

Are you interested in starting a ketogenic diet but feeling lost when it comes to meal planning? Look no further than this ultimate keto meal plan for beginners. With a week’s worth of delicious and satisfying meals, this meal plan takes the guesswork out of keto eating. The ketogenic diet has become popular for its ability to promote weight loss, improve energy levels, and enhance overall health.

By consuming a low amount of carbohydrates and a high amount of healthy fats, the body enters a state of ketosis, where it burns fat for energy instead of glucose. But meal planning can be overwhelming, especially when you’re new to the diet. That’s why we’ve created a comprehensive meal plan with three meals per day, along with tips and tricks to help you stay on track. Whether you’re a keto newbie or looking for fresh meal ideas, this meal plan has everything you need to succeed.

The Ultimate Keto Meal Plan for Beginners

Day 1 Keto Meal Plan

• Breakfast: Avocado and eggs
• Lunch: Grilled chicken salad with avocado dressing
• Dinner: Keto pizza with cauliflower crust

Avocado and Eggs:

Ingredients:

• 1 avocado, halved and pitted
• 2 eggs
• Salt and pepper to taste
• Optional toppings: chopped fresh herbs, hot sauce

Instructions:

1. Preheat the oven to 425°F (218°C).
2. Place the avocado halves in a baking dish and crack an egg into each half.
3. Season with salt and pepper.
4. Bake for 15-20 minutes or until the eggs are cooked to your desired doneness.
5. Top with optional toppings, if desired.

Grilled Chicken Salad with Avocado Dressing:

Ingredients:

• 2 boneless, skinless chicken breasts
• Salt and pepper to taste
• 1 tbsp olive oil
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1 avocado, sliced
• For the dressing:
  • 1 avocado
  • 1/4 cup plain Greek yogurt
  • 1/4 cup olive oil
  • 1 garlic clove
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions:

1. Season the chicken breasts with salt and pepper.
2. Heat the olive oil in a grill pan over medium-high heat.
3. Grill the chicken breasts for 6-7 minutes per side or until cooked through.
4. Remove the chicken from the pan and let it rest for a few minutes.
5. In a blender, combine the avocado, Greek yogurt, olive oil, garlic, lime juice, salt, and pepper.
6. Blend until smooth.
7. In a large bowl, combine the mixed greens, cherry tomatoes, and sliced avocado.
8. Slice the chicken breasts and add them to the bowl.
9. Drizzle the avocado dressing over the salad and toss to combine.

Read More: Mediterranean Diet Recipes: Middle Eastern-Style

Keto Pizza with Cauliflower Crust:

Ingredients:

• 1 small head of cauliflower, grated
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1/2 tsp dried oregano
• Salt and pepper to taste
• Toppings of your choice: tomato sauce, shredded cheese, pepperoni, vegetables

Instructions:

1. Preheat the oven to 425°F (218°C).
2. In a large bowl, combine the grated cauliflower, mozzarella cheese, Parmesan cheese, egg, oregano, salt, and pepper.
3. Mix until well combined.
4. Place the cauliflower mixture onto a lined baking sheet and shape it into a pizza crust.
5. Bake for 15-20 minutes or until the crust is golden brown.
6. Remove the crust from the oven and add your desired toppings.
7. Return the pizza to the oven and bake for an additional 5-7 minutes or until the cheese is melted and bubbly.

Day 2 Keto Meal Plan

• Breakfast: Keto breakfast bowl with scrambled eggs, bacon, and avocado
• Lunch: Zucchini noodles with pesto and grilled chicken
• Dinner: Baked salmon with asparagus

Keto Breakfast Bowl with Scrambled Eggs, Bacon, and Avocado:

Ingredients:

• 4 slices bacon
• 4 large eggs
• Salt and pepper to taste
• 1 avocado, diced
• Optional toppings: chopped fresh herbs, hot sauce

Instructions:

1. Cook the bacon in a skillet over medium-high heat until crispy.
2. Remove the bacon from the skillet and set it aside.
3. In the same skillet, scramble the eggs over medium heat.
4. Season with salt and pepper.
5. Once the eggs are cooked to your desired doneness, remove the skillet from the heat.
6. In a bowl, combine the scrambled eggs, diced avocado, and crumbled bacon.
7. Top with optional toppings, if desired.

Zucchini Noodles with Pesto and Grilled Chicken:

Ingredients:

• 2 medium zucchini, spiralized
• 2 boneless, skinless chicken breasts
• Salt and pepper to taste
• 1 tbsp olive oil
• 1/4 cup pesto
• Optional toppings: grated Parmesan cheese, chopped fresh herbs

Instructions:

1. Season the chicken breasts with salt and pepper.
2. Heat the olive oil in a grill pan over medium-high heat.
3. Grill the chicken breasts for 6-7 minutes per side or until cooked through.
4. Remove the chicken from the pan and let it rest for a few minutes.
5. In the same pan, add the spiralized zucchini and cook for 2-3 minutes or until tender.
6. In a bowl, toss the zucchini noodles with the pesto.
7. Slice the chicken breasts and add them to the bowl.
8. Top with optional toppings, if desired.

Baked Salmon with Asparagus:

Ingredients:

• 2 salmon fillets
• Salt and pepper to taste
• 1 tbsp olive oil
• 1 lb asparagus, trimmed
• 1 lemon, sliced

Instructions:

1. Preheat the oven to 400°F (204°C).
2. Season the salmon fillets with salt and pepper.
3. Drizzle the olive oil over the salmon fillets.
4. Place the salmon fillets in a baking dish.
5. Arrange the asparagus around the salmon fillets.
6. Season the asparagus with salt and pepper.
7. Top the salmon and asparagus with lemon slices.
8. Bake for 12-15 minutes or until the salmon is cooked through.

Day 3 Keto Meal Plan

• Breakfast: Keto smoothie with almond milk, spinach, and berries
• Lunch: Cauliflower fried rice with shrimp
• Dinner: Beef and broccoli stir fry with cauliflower rice

Keto Smoothie with Almond Milk, Spinach, and Berries:

Ingredients:

• 1 cup unsweetened almond milk
• 1 cup spinach
• 1/2 cup mixed berries
• 1 tbsp chia seeds
• 1 tsp vanilla extract
• 1 scoop vanilla protein powder (optional)

Instructions:

1. Add all of the ingredients to a blender and blend until smooth.
2. Pour into a glass and enjoy!

Cauliflower Fried Rice with Shrimp:

Ingredients:

• 1 head cauliflower, grated or processed into rice
• 1 lb shrimp, peeled and deveined
• 1 cup frozen peas and carrots
• 1/2 cup diced onion
• 3 cloves garlic, minced
• 1 tbsp coconut oil
• 2 tbsp tamari or soy sauce
• 2 eggs, beaten
• Salt and pepper to taste
• Optional toppings: sliced green onions, sesame seeds

Instructions:

1. Heat the coconut oil in a large skillet or wok over medium-high heat.
2. Add the diced onion and minced garlic and sauté until fragrant.
3. Add the shrimp and cook until pink and cooked through.
4. Push the shrimp to one side of the pan and add the beaten eggs to the other side.
5. Scramble the eggs until cooked, then mix them with the shrimp.
6. Add the cauliflower rice and frozen peas and carrots to the pan.
7. Cook until the cauliflower rice is tender and the vegetables are heated through.
8. Add the tamari or soy sauce and stir to combine.
9. Season with salt and pepper to taste.
10. Top with optional toppings, if desired.

Read More: Paleo Meal Prep Recipes in the Paleo Diet

Beef and Broccoli Stir Fry with Cauliflower Rice:

Ingredients:

• 1 lb flank steak, thinly sliced
• 1 head broccoli, cut into florets
• 1/2 head cauliflower, grated or processed into rice
• 2 tbsp coconut oil
• 2 cloves garlic, minced
• 1 tbsp grated ginger
• 1/4 cup tamari or soy sauce
• 1 tbsp sesame oil
• Salt and pepper to taste
• Optional toppings: sliced green onions, sesame seeds

Instructions:

1. Heat the coconut oil in a large skillet or wok over medium-high heat.
2. Add the thinly sliced flank steak and cook until browned.
3. Add the broccoli florets and sauté until tender.
4. Push the beef and broccoli to one side of the pan and add the minced garlic and grated ginger to the other side.
5. Cook until fragrant, then mix with the beef and broccoli.
6. Add the grated cauliflower rice to the pan and cook until tender.
7. Add the tamari or soy sauce and sesame oil and stir to combine.
8. Season with salt and pepper to taste.
9. Top with optional toppings, if desired.

Day 4 Keto Meal Plan

• Breakfast: Keto pancakes with almond flour and sugar-free syrup
• Lunch: Greek salad with grilled chicken
• Dinner: Zucchini boats with ground beef and cheese

Keto Pancakes with Almond Flour and Sugar-Free Syrup:

Ingredients:

• 1 cup almond flour
• 2 eggs
• 1/4 cup almond milk
• 1 tsp vanilla extract
• 1 tsp baking powder
• 1/4 tsp salt
• Sugar-free syrup
• Butter or coconut oil for cooking

Instructions:

1. In a mixing bowl, whisk together the almond flour, baking powder, and salt.
2. Add the eggs, almond milk, and vanilla extract and mix until well combined.
3. Heat a non-stick pan over medium heat and add butter or coconut oil.
4. Pour about 1/4 cup of the batter onto the pan and cook until bubbles form on the surface.
5. Flip the pancake and cook for another 1-2 minutes or until golden brown.
6. Serve with sugar-free syrup and enjoy!

Greek Salad with Grilled Chicken:

Ingredients:

• 1 head romaine lettuce, chopped
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup red onion, sliced
• 1/4 cup kalamata olives, pitted
• 1/4 cup feta cheese, crumbled
• 2 grilled chicken breasts, sliced
• Salt and pepper to taste
• Greek dressing

Instructions:

1. In a large bowl, combine the chopped romaine lettuce, cherry tomatoes, diced cucumber, sliced red onion, and kalamata olives.
2. Top with the sliced grilled chicken and crumbled feta cheese.
3. Season with salt and pepper to taste.
4. Drizzle with Greek dressing and toss to combine.
5. Serve and enjoy!

Zucchini Boats with Ground Beef and Cheese:

Ingredients:

• 4 large zucchinis, halved lengthwise
• 1 lb ground beef
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 cup tomato sauce
• 1 cup shredded cheddar cheese
• Salt and pepper to taste
• Olive oil

Instructions:

1. Preheat the oven to 375°F.
2. Scoop out the seeds and flesh from the halved zucchini to form a hollow center.
3. Place the zucchini halves on a baking sheet and brush with olive oil.
4. In a large skillet over medium heat, cook the ground beef until browned.
5. Add the diced onion and minced garlic and sauté until fragrant.
6. Add the tomato sauce and stir to combine.
7. Spoon the beef mixture into the hollow center of each zucchini half.
8. Top with shredded cheddar cheese.
9. Bake in the oven for 20-25 minutes or until the zucchini is tender and the cheese is melted and bubbly.
10. Serve and enjoy!

Day 5 Keto Meal Plan

• Breakfast: Keto omelet with spinach and mushrooms
• Lunch: Tuna salad with avocado mayo
• Dinner: Grilled steak with roasted vegetables

Keto Omelet with Spinach and Mushrooms:

Ingredients:

• 2 large eggs
• 1/2 cup fresh spinach, chopped
• 1/4 cup sliced mushrooms
• 1 tbsp butter
• Salt and pepper to taste
• Optional: shredded cheese or diced bacon

Instructions:

1. In a bowl, whisk the eggs with salt and pepper until well combined.
2. Heat a non-stick pan over medium heat and melt the butter.
3. Add the chopped spinach and sliced mushrooms and sauté until tender.
4. Pour the egg mixture into the pan and cook until set.
5. If desired, add shredded cheese or diced bacon to one side of the omelet.
6. Fold the other side of the omelet over the cheese or bacon and cook for another minute.
7. Slide the omelet onto a plate and serve hot.

Tuna Salad with Avocado Mayo:

Ingredients:

• 2 cans of tuna, drained
• 1/4 cup diced celery
• 1/4 cup diced red onion
• 1/4 cup diced pickles
• 1/4 cup avocado mayo
• Salt and pepper to taste
• Optional: chopped parsley or diced boiled eggs

Instructions:

1. In a mixing bowl, combine the drained tuna, diced celery, diced red onion, and diced pickles.
2. Add the avocado mayo and mix until well combined.
3. Season with salt and pepper to taste.
4. If desired, top with chopped parsley or diced boiled eggs.
5. Serve cold as a sandwich, wrap, or on top of salad greens.

Grilled Steak with Roasted Vegetables:

Ingredients:

• 1 lb ribeye steak
• 2 cups mixed vegetables (broccoli, cauliflower, bell peppers, zucchini, etc.)
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the grill to medium-high heat.
2. Season the ribeye steak with salt and pepper on both sides.
3. Grill the steak for 4-6 minutes per side, depending on your preferred level of doneness.
4. While the steak is cooking, chop the mixed vegetables into bite-sized pieces.
5. Toss the vegetables with olive oil, salt, and pepper.
6. Place the vegetables on a baking sheet and roast in the oven at 375°F for 20-25 minutes, or until tender and slightly browned.
7. Remove the steak from the grill and let it rest for 5 minutes.
8. Slice the steak against the grain and serve with the roasted vegetables.

Day 6 Keto Meal Plan

• Breakfast: Keto yogurt parfait with berries and nuts
• Lunch: Chicken Caesar salad
• Dinner: Garlic butter shrimp with zucchini noodles

Keto Yogurt Parfait with Berries and Nuts:

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/4 cup mixed berries (strawberries, raspberries, blueberries)
• 1/4 cup mixed nuts (almonds, walnuts, pecans)
• Optional: honey or sugar-free sweetener

Instructions:

1. In a bowl, mix the Greek yogurt with honey or sugar-free sweetener (if desired).
2. In a separate bowl, mix the mixed berries and mixed nuts.
3. In a glass, layer the Greek yogurt mixture and the mixed berry and nut mixture.
4. Repeat until the glass is full.
5. Serve chilled as a breakfast or snack.

Chicken Caesar Salad:

Ingredients:

• 2 cups romaine lettuce, chopped
• 1/2 cup grilled chicken breast, sliced
• 2 tbsp Caesar dressing
• 1 tbsp grated Parmesan cheese
• Optional: chopped tomatoes or croutons

Instructions:

1. In a mixing bowl, combine the chopped romaine lettuce and sliced grilled chicken breast.
2. Add the Caesar dressing and toss until well coated.
3. Top with grated Parmesan cheese and chopped tomatoes or croutons (if desired).
4. Serve chilled as a lunch or light dinner.

Garlic Butter Shrimp with Zucchini Noodles:

Ingredients:

• 1 lb shrimp, peeled and deveined
• 2 tbsp butter
• 3 cloves garlic, minced
• 1/4 tsp red pepper flakes
• 3 medium zucchinis, spiralized into noodles
• Salt and pepper to taste

Instructions:

1. In a non-stick pan, melt the butter over medium heat.
2. Add the minced garlic and red pepper flakes and sauté for 1-2 minutes, until fragrant.
3. Add the shrimp to the pan and cook for 2-3 minutes on each side, until pink and cooked through.
4. Remove the shrimp from the pan and set aside.
5. In the same pan, add the zucchini noodles and sauté for 2-3 minutes, until tender but still slightly firm.
6. Season with salt and pepper to taste.
7. Divide the zucchini noodles into plates and top with the garlic butter shrimp.
8. Serve hot as a dinner.

Day 7 Keto Meal Plan

• Breakfast: Keto muffins with almond flour and blueberries
• Lunch: Egg salad lettuce wraps
• Dinner: Pork chops with broccoli and cheese

Keto Muffins with Almond Flour and Blueberries:

Ingredients:

• 2 cups almond flour
• 1/4 cup granulated sweetener of your choice (such as Swerve)
• 2 tsp baking powder
• 1/2 tsp salt
• 1/2 cup unsweetened almond milk
• 2 large eggs
• 1/4 cup coconut oil, melted
• 1 tsp vanilla extract
• 1/2 cup blueberries

Instructions:

1. Preheat your oven to 350°F (175°C). Grease a muffin tin with coconut oil or line it with paper cups.
2. In a mixing bowl, whisk together the almond flour, sweetener, baking powder, and salt.
3. In a separate bowl, whisk together the almond milk, eggs melted coconut oil, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until combined.
5. Fold in the blueberries.
6. Spoon the batter into the muffin tin, filling each cup about 2/3 of the way full.
7. Bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
8. Allow the muffins to cool before serving.

Read More: 6 Easy Keto Meal Prep Recipes Ideas

Egg Salad Lettuce Wraps:

Ingredients:

• 6 hard-boiled eggs, peeled and chopped
• 1/4 cup mayonnaise
• 1 tsp Dijon mustard
• 1 tbsp chopped fresh chives
• Salt and pepper to taste
• 6 large lettuce leaves (such as romaine or butter lettuce)

Instructions:

1. In a mixing bowl, combine the chopped hard-boiled eggs, mayonnaise, Dijon mustard, chopped chives, salt, and pepper.
2. Mix well until all ingredients are combined.
3. Spoon the egg salad onto the lettuce leaves.
4. Roll up the lettuce leaves around the egg salad.
5. Serve chilled as a refreshing lunch.

Pork Chops with Broccoli and Cheese:

Ingredients:

• 4 boneless pork chops
• Salt and pepper to taste
• 1 tbsp olive oil
• 2 cups broccoli florets
• 1/2 cup shredded cheddar cheese

Instructions:

1. Season the pork chops with salt and pepper on both sides.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the pork chops to the skillet and cook for 3-4 minutes on each side, or until browned and cooked through.
4. Remove the pork chops from the skillet and set them aside.
5. In the same skillet, add the broccoli florets and sauté for 2-3 minutes, or until tender but still slightly firm.
6. Sprinkle the shredded cheddar cheese over the broccoli.
7. Return the pork chops to the skillet and cover with the broccoli and cheese.
8. Cover the skillet with a lid and cook for an additional 1-2 minutes, or until the cheese is melted and bubbly.
9. Serve hot as a comforting and satisfying dinner.

Remember, the key to success on the ketogenic diet is to stick to low-carb, high-fat foods and avoid processed and sugary foods. With this meal plan, you’ll be well on your way to achieving your health and weight loss goals.