7-day keto meal plan for beginners
A simple first week of keto: familiar foods, easy recipes and net carbs kept low every day, so you can learn the diet without overthinking it.
Day 1 · BreakfastYour week
Every version keeps net carbs low. Portions change with your daily calories. Not sure which one fits? Take the 1-minute quiz.
Bacon Wrapped Meatballs3 of 12 servings · Recipe536 kcal
Lemon Garlic Kale Salad1 of 2 servings · Recipe130 kcal
Avocado Toast1 serving · Recipe239 kcal
Keto Iced Coffee1 serving · Recipe114 kcal
Prosciutto Arugula Side Salad1 serving · Recipe195 kcal
Grilled Caesar Salad Wrap1 of 2 servings · Recipe427 kcal
Cauliflower hash browns2 of 4 servings · Recipe568 kcal
Breaded Chicken1 of 4 servings · Recipe110 kcalCauliflower hash browns2 of 4 servings · Recipe568 kcal
French Toast2 of 2 servings · Recipe541 kcalKeto Iced Coffee1 serving · Recipe114 kcal
Guacamole2 of 2 servings · Recipe302 kcal
Coconut Flour Wrap2 of 2 servings · Recipe52 kcal
Scrambled eggs with basil, spinach & tomatoes1 serving · Recipe251 kcal
Chops marinated in red pesto1 of 4 servings · Recipe457 kcal
Easy sugar-free BBQ sauce1 of 4 servings · Recipe83 kcalBacon Wrapped Meatballs3 of 12 servings · Recipe536 kcalLemon Garlic Kale Salad1 of 2 servings · Recipe130 kcal
Brownie Bombs3 of 18 servings · Recipe222 kcalAvocado Toast1 serving · Recipe239 kcalKeto Iced Coffee1 serving · Recipe114 kcalProsciutto Arugula Side Salad1 serving · Recipe195 kcalGrilled Caesar Salad Wrap1 of 2 servings · Recipe427 kcalCauliflower hash browns2 of 4 servings · Recipe568 kcalBreaded Chicken1 of 4 servings · Recipe110 kcalCauliflower hash browns2 of 4 servings · Recipe568 kcalFrench Toast2 of 2 servings · Recipe541 kcalKeto Iced Coffee1 serving · Recipe114 kcalGuacamole2 of 2 servings · Recipe302 kcalCoconut Flour Wrap2 of 2 servings · Recipe52 kcalScrambled eggs with basil, spinach & tomatoes1 serving · Recipe251 kcalChops marinated in red pesto1 of 4 servings · Recipe457 kcalEasy sugar-free BBQ sauce1 of 4 servings · Recipe83 kcalBacon Wrapped Meatballs3 of 12 servings · Recipe536 kcalLemon Garlic Kale Salad1 of 2 servings · Recipe130 kcalAvocado Toast1 serving · Recipe239 kcal
Bulletproof Coffee1 serving · Recipe307 kcalProsciutto Arugula Side Salad1 serving · Recipe195 kcalGrilled Caesar Salad Wrap1 of 2 servings · Recipe427 kcalCauliflower hash browns2 of 4 servings · Recipe568 kcalBreaded Chicken1 of 4 servings · Recipe110 kcalCauliflower hash browns2 of 4 servings · Recipe568 kcalFrench Toast2 of 2 servings · Recipe541 kcalBulletproof Coffee1 serving · Recipe307 kcalProsciutto Arugula Side Salad1 serving · Recipe195 kcalGuacamole2 of 2 servings · Recipe302 kcalCoconut Flour Wrap2 of 2 servings · Recipe52 kcalScrambled eggs with basil, spinach & tomatoes1 serving · Recipe251 kcalBulletproof Coffee1 serving · Recipe307 kcalChops marinated in red pesto1 of 4 servings · Recipe457 kcalEasy sugar-free BBQ sauce1 of 4 servings · Recipe83 kcalBacon Wrapped Meatballs3 of 12 servings · Recipe536 kcalLemon Garlic Kale Salad1 of 2 servings · Recipe130 kcalBrownie Bombs3 of 18 servings · Recipe222 kcalBrownie Bombs3 of 18 servings · Recipe222 kcalBrownie Bombs3 of 18 servings · Recipe222 kcalAvocado Toast1 serving · Recipe239 kcalBulletproof Coffee1 serving · Recipe307 kcalProsciutto Arugula Side Salad1 serving · Recipe195 kcalGrilled Caesar Salad Wrap1 of 2 servings · Recipe427 kcalBrownie Bombs3 of 18 servings · Recipe222 kcalCauliflower hash browns2 of 4 servings · Recipe568 kcalBreaded Chicken1 of 4 servings · Recipe110 kcalCauliflower hash browns2 of 4 servings · Recipe568 kcalBrownie Bombs3 of 18 servings · Recipe222 kcalFrench Toast2 of 2 servings · Recipe541 kcalBulletproof Coffee1 serving · Recipe307 kcalProsciutto Arugula Side Salad1 serving · Recipe195 kcalAvocado Toast1 serving · Recipe239 kcalGuacamole2 of 2 servings · Recipe302 kcalCoconut Flour Wrap2 of 2 servings · Recipe52 kcalScrambled eggs with basil, spinach & tomatoes1 serving · Recipe251 kcalBulletproof Coffee1 serving · Recipe307 kcalChops marinated in red pesto1 of 4 servings · Recipe457 kcalEasy sugar-free BBQ sauce1 of 4 servings · Recipe83 kcalBrownie Bombs3 of 18 servings · Recipe222 kcalAll recipes in this plan
Embarking on the keto journey? Welcome to a beginner-friendly keto meal plan that makes the transition into ketosis a breeze. We understand that starting a new diet can be intimidating, so we've crafted a plan that's not only delicious but also simple to follow.
This beginner's keto meal plan is designed to ease you into ketosis with tasty, uncomplicated recipes. We want you to enjoy the journey, savoring every bite while steadily adapting to the ketogenic lifestyle. Here's to a delicious start on your path to a healthier you!
Classic bacon and eggs328 kcal · 3.3 g net carbs per servingBacon Wrapped Meatballs179 kcal · 0.4 g net carbs per servingLemon Garlic Kale Salad130 kcal · 2.6 g net carbs per serving
Air fryer breakfast sausage53 kcal · 0.7 g net carbs per serving
Chaffle117 kcal · 2.5 g net carbs per serving
Lemon Garlic Mushrooms119 kcal · 4.5 g net carbs per serving
Grilled Vegetables96 kcal · 4.6 g net carbs per serving
Baked Oats557 kcal · 5.2 g net carbs per serving
Grilled Ginger-Soy Pork Chops169 kcal · 2.7 g net carbs per serving
Grilled Romaine Salad195 kcal · 2.4 g net carbs per servingAvocado Toast239 kcal · 0.7 g net carbs per servingKeto Iced Coffee114 kcal · 0.6 g net carbs per servingProsciutto Arugula Side Salad196 kcal · 1.1 g net carbs per servingGrilled Caesar Salad Wrap426 kcal · 4 g net carbs per servingCauliflower hash browns284 kcal · 3.2 g net carbs per servingBreaded Chicken110 kcal · 0 g net carbs per servingFrench Toast270 kcal · 3 g net carbs per servingEasy sugar-free BBQ sauce83 kcal · 3.1 g net carbs per servingChops marinated in red pesto457 kcal · 0 g net carbs per servingGuacamole151 kcal · 0 g net carbs per servingCoconut Flour Wrap26 kcal · 0.8 g net carbs per servingScrambled eggs with basil, spinach & tomatoes238 kcal · 2.5 g net carbs per servingBrownie Bombs74 kcal · 0.5 g net carbs per servingBulletproof Coffee307 kcal · 0.1 g net carbs per servingFAQ
Depending on the calorie level, the plan averages 21–30 g of net carbs a day, which keeps most people within a typical keto range of 20–30 g.
Choose the one closest to your daily target. If you don’t know your target, the Keto.app quiz calculates it from your weight, body fat and activity level.
Yes. Recipes repeat across days so you can cook once and eat twice. In the Keto.app app you can swap dishes and the plan recalculates your macros.
It’s a general plan, not medical advice. If you have a health condition, are pregnant or take medication, talk to your doctor before starting keto.
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