Are you having a hard time coming up with your keto meals? Worry not. You will love this 7-day keto meal plan that is perfect for beginners and great for weight loss. Planning ahead is the key to having success with any diet. It makes it easy to stick to keto diet because when the cravings kick in you will be prepared.
Keto diet is one of the most sort after diet for weight loss as so many people have seen very positive results. What makes it great for weight loss is that when your body is in ketosis it uses fat for energy.
Meal planning is always a big lifesaver especially if you are on any diet because it helps to avoid cheating and saves you so much time. This 7-day keto meal plan will help you to eliminate the idea of take out and ordering in, it will make you more disciplined and most importantly you will stay in ketosis. This plan is great for anyone with a busy weeknight and for beginners as it eliminates any guesswork. If you have a busy lifestyle, being on the keto diet without any sort of a plan will be extra hard.
With this 7-day keto meal plan, simply choose your breakfast, lunch, dinner, and snacks each day. Make sure that your total daily carbs under 20 grams each day. Once you click on the specific you will get all the nutritional information per serving, so counting calories shouldn’t stress you.
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Things you might need for meal planning
Durable and Seal-able food containers
Looking for an easy to follow a 7-day keto meal plan guide, let’s dive in.
Breakfast keto meal plan
Easy Keto Chaffle Recipe
Just because you are on the keto diet, it doesn’t mean you can’t enjoy Waffles. How about a cheese and egg waffle that actually tastes better than your regular waffles. It’s savory, super quick to make, filling and so delicious. You will enjoy every bite. It’s a super fun way to enjoy your breakfast on the ketogenic diet.
They are great served with peppers or you could sweeten by using keto friendly syrup. The best past is that you can make a big batch and freeze them.
Full recipe Ketodiet Yum
Keto Egg Muffins
Eggs are a staple on the keto diet and they can become boring with time, that’s why coming up with adventurous ways to enjoy them is key. Super easy to make, you will only need 25 minutes for preparing and cooking. Another keto breakfast recipe that you can make and freeze for later.
Full recipe KetodietYum
Keto Chorizo Omelette
Another keto breakfast idea that makes eating eggs fun. So filling, cheesy, spicy, meaty, easy to make and tastes so amazing. It’s everything you would want in a breakfast. Chorizo is the hero of this dish as it gives it that unique spicy flavor. The omelette is loaded with onions, spinach, and chorizo and perfectly topped sour cream, avocado and bacon.
Full recipe Heyketomama
Keto Paleo Vanilla Mug Cake
This is perfect for those busy morning when you don’t have so much time to spend making breakfast. As a keto breakfast ideas or as a snack. You will love this recipe, super fast as it requires less than 5 minutes to come together, sugar free, gluten free and dairy free as well. So moist and finger licking delicious. You can serve it with whipped cream or your favorite frosting.
Full recipe Wholesome Yum
Almond Cream Cheese Keto Pancakes
They are so good and they tastes just like the real thing. Easy to make, light, fluffy and gluten free.
Full recipe Sugar free Londoner
Easy Chia Pudding
This recipe is creamy, satisfying and loaded with protein, fiber and omega-3s. So healthy and it’s full of nutrients. Since chia seeds have no flavor, they will automatically taste like liquid or the sweetener you are using.
If you want the pudding to have a bit of sweetness you can add sweet spices like cinnamon and cardamom, vanilla extract and your sweetener of choice if you want to add some bit of sweetness. You can make a big batch as it will stay good in the fridge for 5-7 days.
Full recipe Eatingbirdfood
Keto Breakfast Sandwich
With the sausage on the outside you will no longer miss the bread. This breakfast idea will keep you full for long and the best part is that it comes together so easily and fast. So scrumptious, you will for sure enjoy every bite.
Full recipe Heyketomama
Check out these 15 delicious easy keto breakfast recipes that you can add to this list of 7 day keto meal plan and these 13 must try keto pancakes that are irresistible.
Keto meal plan Lunches
Keto Chicken Enchilada Bowl
If you love Mexican flavors you will for sure enjoy and love this keto lunch idea. It’s super easy to make, totally filling and so scrumptious. This dish is easy to customize to your preferred flavors and macros. For example, you can add more fat by changing the amounts of ingredients such as cheese, avocado, or sour cream. Making this keto Enchilada bowl is stress free as it can be made over stove, slow cooker or even an instant pot.
Source Heyketomama
Keto Broccoli Cheddar Soup
Perfect for a light lunch. So yummy, filling and creamy. It’s so good, you will enjoy every bit of it.
Full recipe Heyketomama
Cheeseburger Salad
Another keto meal plan recipe that is so delicious, easy and quick to make. This dish comes together in just 20 minutes and it’s perfect as a healthy lunch or dinner option. This recipe clearly proves that being on the keto diet is not boring.
The combination of smoky ground beef, crisp romaine lettuce, juicy tomatoes, rich shredded cheese, and salty pickles is perfection and the addition of the creamy-sweet Big Mac copycat dressing takes it to a whole new level.
Full recipe WholesomeYum
Pizza Chicken Meal Prep
Be prepared for your taste buds to be blown away. Who though you could ever enjoy anything pizza on the keto diet. With this recipe, you will completely forget about the regular pizza. It’s great served with a fresh mixed green salad or with a side of steamed veggies like broccoli.
Full recipe Mealpreponfleek
Keto Chicken Tenders
One of the reasons why I love keto diet is that I don’t have to deprive myself from all the food I used to eat before. Just by switching a few ingredients you can make a dish healthy and low carb. These keto chicken tenders are moist, crunchy and so delicious. You won’t miss ordering out.
They are gluten free and family friendly. The best part is that you can freeze any leftovers in an airtight container or seal-able freezer bags for up to three months.
Full recipe Here
Keto Meal Plan: Cheeseburger Casserole Recipe
This low carb dish is great for dinners and the leftovers are perfect for lunch. The casserole uses cauliflower which is a versatile vegetable in the keto diet and it completely transforms a whole dish. Super easy to customize with your own toppings such as bacon. The part is that it can be frozen as long as 6 months.
Full recipe Wholesome Yum
Portobello Pizza Keto Stuffed Mushrooms
This is an easy, delicious way to make and enjoy keto stuffed mushrooms. Once you try this recipe, you will instantly add it into your weekly meal prep. This can be topped with so many things such as pepperoni sausage, chorizo, and low carb veggies.
To make this for meal prep, simply pre-bake the mushrooms separately first, then add the sauce and toppings without baking again. They can be stored in the fridge for a couple of days and in the freeze for longer.
Full recipe Wholesome Yum
Keto Meal Plan Dinners
Loaded Cauliflower
How good does this keto dinner idea look? As mentioned earlier cauliflower is one of those vegetables you can’t miss in the keto diet. It’s so versatile, it can be used in almost any dishes. This is the ultimate comfort food and if you aren’t a big fan of cauliflower, this recipe will convert you.
The combination of the cauliflower, butter, sour cream, chives, cheddar cheese and bacon is nothing short of perfection. It’s easy, cheesy and delicious.
Full recipe Lowcarbmaven
Low Carb Jamaican Curry Chicken
Are you adventurous with your meal? You will love this recipe. It’s ridiculously delicious, spicy and super easy. A healthy keto dinner recipe that is full of Caribbean flavors. Perfectly served with cauliflower rice and cabbage.
Full recipe Heyketomama
Orange Chicken
I love when I find easy keto recipes because they make my work so easy. This orange chicken is no exception. It’s super easy and it can be made on the stove top or in the slow cooker. It’s crispy, tangy sweet basically everything you would want in a takeaway order.
It’s ready in less than 30 minutes and it has only 6g net carbs per serving. It can be served with broccoli and cauliflower rice.
Full recipe Recipesfrompantry
Instant Pot Beef Lettuce wrap
You will love the flavors and the fact that it’s so quick and easy to make is a big win.
Source Berrymaple
Easy shrimp avocado salad with tomatoes and feta
Avocado is one of the main staples in the keto diet because it’s a nice source of fats. Enjoy shrimp salad with avocado, tomatoes, feta cheese, and lemon juice for dinner. Super easy to throw together and it tastes amazing. The flavors and textures in this salad are amazing.
It’s packed with good fats, with plenty of protein and vitamins. Super quick to make, only takes around 5 minutes for cooking the shrimp plus 15 minutes for prepping and tossing the salad together.
Per serving
- Calories: 430
- Fats: 33g
- Net Carbs: 6.5g
- Protein: 24g
Source savory tooth
Sriracha cauliflower fried rice
This recipe is great for meal prep, it’s gluten free, tasty and super filling. Cauliflower is another staple in the keto diet. It’s so versatile and it can be enjoyed in many different ways. Cauliflower rice is so delicious you will love and enjoy it so much.
The combinations of this ingredients is perfection as they blend it together so well. Make sure you make a big batch and enjoy the leftover for lunch.
Source Kirbiecravings
Hawaiian pizza chicken meal prep
One of the best keto meal plan recipes that is unbelievably so good. It replaces the normal crust with chicken which make it healthy and more delicious. If you love pizza, this is the best way to enjoy one in the ketogenic diet.
The combination of the sweet, juicy pineapple, hearty ham, and zesty tomato sauce topped with sizzling mozzarella cheese makes this dish so heavenly. Can be served with steamed broccoli.
Per serving
- Calories: 293
- Fats: 11g
- Net Carbs: 9g
- Protein: 40g
Full recipe Meal prep on fleek
Keto meal plan: Keto Snacks
Here is a detailed guide on keto snacks ideas that will help you greatly on your meal plan 17 Irresistible easy keto snacks on the go
To save more time make big batches. For example, you can double your dinner and enjoy the leftovers for lunch or even dinner the next day. Most of these recipes are easy to customize. You can swap or omit some ingredients. If you are new to keto your focus should be reducing your carbohydrates and increase your fat intake so don’t let anything confuse you.
Enjoy!
