Great! You’ve decided to try out the Ketogenic — or Keto (as it’s commonly referred to) — diet, to see if you can shed a few extra pounds.

But where to start?!

Learning how to cook and eat low-carb-high-fat meals is a HUGE shift from what you’re used to. This is why I’ve put together a delicious and easy 1-week keto meal plan for beginners, so you can get cracking on your weight loss journey right away. Let’s do this!

What is Keto?

The Keto diet works by eating A LOT less carbs than the recommended guidelines, and instead, munching away on lots of healthy fats to meet your daily calorie requirements.

A typical breakdown would look like:

  • Fat (80%)
  • Carbs (5%)
  • Protein (15%)

As you can see, you’re pretty much getting all your calories from fats. Foods high in fat are usually very calorie dense, so be warned, it is very easy to build up a calorie surplus if you’re not careful.

Check out these weight loss calculators to make sure you reach your target.

Some popular foods you find in the Keto diet are:

  • Avoados
  • Fatty fish (e.g. Salmon)
  • Nuts
  • Olive oil
  • Eggs
  • Cheese

Now, you may be shocked at how restrictive this seems, especially when compared to the pages of recipes containing carb rich foods such as pasta, bread, rice, and potatoes.

And to be honest, you would be right. But that doesn’t mean you can’t create some quick and easy Keto meals that still taste delicious.

Before I reveal an example meal plan, let’s just cover why you would even want to try a Keto diet in the first place?!

Benefits of Keto

The main reason you may want to try out the Keto diet is that you’ve heard it is a new magic bullet for easy weight loss.

Whilst it is certainly better than scoffing your face full of muffins, I believe it still lacks some essential steps for safe and effective weight loss.

Stay tuned and I’ll explain the EXACT steps you can take to lose weight fast.

The Keto diet helps you lose weight by burning ketones instead of glucose (sugar) for energy. This leads to a reduction in body fat and a smaller appetite (handy for eating less).

Some other reported benefits are:

  • Targets stubborn belly fat
  • Improves energy
  • Lifts mental fog
  • Improves bad skin
  • Reduce symptoms of severe disability

Although some studies are misleading, the consensus is that restricting refined carbohydrates can have a positive impact on the body—especially for people who are overweight.

Okay, enough with the science. Let’s get those taste buds tingling!

1 week keto meal plan for beginners


Breakfast: Keto Breakfast Burger with Avocado Bun


Start your week off the right away with this creative and tasty breakfast burger. The creamy texture of the avocado bun contrasts perfectly to the crispy bacon and smooth egg filling. Packed full of healthy fats, this meal will keep you in ketosis and flood your body with important nutrients and protein for muscle growth.

Check out the recipe at Paleo Hacks

Lunch: One-Pot Sausage Cauliflower Rice


This quick and easy recipe is perfect to batch cook and take into work. Instead of loading up with carb-heavy rice, this recipe swaps in shredded cauliflower to keep your meal plan on track.

Check out the recipe at Eat Well 101

Dinner: Easy Stir Fry Kimchi & Pork Belly


Fermented veggies are great for building up your gut flora and improving digestion. This Korean style dish will have your taste buds tingling, as the kimchi and pork belly combine beautifully to make an aromatic meal that can be thrown into a stir fry.

Check out the recipe at Yang’s Nourishing Kitchen


Breakfast: Crispy & Easy Zucchini Fritters


This breakfast is packed full of healthy veggies and eggs that combine to make a handful of crunchy zucchini fritters. These are excellent if you’re in a rush and don’t have time to cook in the mornings—just simply cook ahead of time, stick in the freezer, and heat them up when you’re ready.

Check out the recipe at Paleo Hacks

Lunch: Sesame Salmon with Baby Bok Choy and Mushrooms


Another mouth-watering meal you can pack in your lunch bag and take out the house with you. The salmon gives you a healthy dose of omega-3’s, while the bok choy contains vitamins A, C, and K.

Check out the recipe at Meal Prep on Fleek

Dinner: Jerk Chicken


Get your Caribbean vibes on with this brilliant jerk chicken recipe. Don’t hold back on the spices—they help to boost your metabolism as well as provide valuable nutrients and antioxidants.

Check out the recipe at Delish


Breakfast: Coconut Flour Porridge


Sometimes you just want a nice bowl of hot, steamy porridge to warm you up in the morning. Well, you’re going to lose this recipe. By swapping out the rolled oats for coconut flour, flax, and egg, you can stay in ketosis without skipping your favorite winter brekky.

Check out the recipe at Low Carb Maven

Lunch: Easy Shrimp Avocado Salad with Tomatoes


This dish is extremely low carb but packed full of fresh, zesty flavor and juicy shrimp. You can whip this up in no time at all, so it makes for a quick and easy lunch that you’ll keep coming back for more.

Check out the recipe at Eat Well 101

Dinner: Easy 30-Minute Zucchini Pizza Boats


PIZZA! I’m sold…What better way to celebrate the middle of the week than with these cheesy, healthy pizza boats. Sail away to food heaven without worrying about post-pizza sluggishness with this creative recipe.

Check out the recipe at The Girl on Bloor


Breakfast: Steak and Eggs


Simple, yet delicious. Moving to a Keto diet can be as easy as substituting your morning bowl of cornflakes for yesterdays leftover dinner. Steak and eggs are a match made in heaven, and the Keto gods approve of this recipe.

Check out the recipe at Tasteaholics

Lunch: Broccoli Soup with Turmeric and Ginger


It’s time to bring out the food processor! This meal not only looks beautiful but contains lots of healthy anti-inflammatory ingredients to keep you in tip-top shape. Perfect for the cold winters, or when you’re tummy is playing up.

Check out the recipe at Happy Keto

Dinner: Asparagus & Lemon Salmon Rolls


This meal is devilishly creamy and satisfying, yet remains light and fresh. Ricotta cheese and salmon provides lots of good healthy fats to meet your macros and is perfect for an evening spring meal with the family.

Check out the recipe at Closet Cooking


Breakfast: Bacon Weave Fried Egg Sandwich


It’s Friday. The weekend is about to start, and all you want is your morning bacon sarnie! Well, with this recipe, you can still enjoy your favorite Friday morning treat without worrying about two slices of bread ruining your Keto diet. Roll out your craft skills and create this genius and delicious sandwich.

Check out the recipe at Paleo Hacks

Lunch: Keto Chicken Enchilada Bowl


What better way to spice up the end of the week than with a low carb twist to a Mexican classic. This enchilada bowl can be cooked in just one pot, making it an easy and delicious way to stick to Keto and avoid a sluggish Friday afternoon.

Check out this recipe at Hey Keto Mama

Dinner: Philly Cheesesteak Stuffed Portobello Mushrooms


Want something decadent, yet not too heavy on the calories to cap off the week? This portobello mushroom recipe is so good you will melt into your chair every time you sit down to eat. The cheese helps blend in all the veggies to make this a healthy low carb option perfect for Keto.

Check out this recipe at Skinny Taste


Breakfast: Keto Avocado Smoothie with Coconut Milk, Ginger, and Turmeric


Make the most of your Saturday morning and treat your body to an anti-inflammatory, anti-oxidant powerhouse of a smoothie. This creamy and smooth avocado smoothie is low carb and contains lots of health benefits from the added spices.

Check out the recipe at Low Carb Maven

Lunch: Salmon & Avocado Nori Rolls


Nori Rolls are a super easy and quick alternative to making a Saturday afternoon sandwich. Not only that, but they taste delicious too! Packed full of vitamin A, iodine, calcium, iron, and even protein, these will help you to stay healthy and lose weight.

Check out the recipe at Eat Drink Paleo

Dinner: Garlicky Shrimp Zucchini Pasta


Sometimes, you’re going to crave those foods that you ate before trying a Keto diet. This is the perfect solution. “Zoodles” are used instead of pasta to create a light, healthy, and aromatic dish that won’t do damage to your waistline.

Check out this recipe at Delish


Breakfast: BLT Salad


I like to keep breakfast nice and light on the weekend, and this BLT Salad always does the trick. Easy to make, packed with flavor, and a winning combo we all know and love. This knocks kale out the park all day long.

Check out the recipe at Skinny Taste

Lunch: Keto Chilli


Who doesn’t like a nice big bowl of chilli? This recipe is super easy—just throw all the ingredients into a slow cooker. Chilli is low carb friendly and is perfect if cooking for lots of people or batch cooking to freeze and eat in the week.

Check out the recipe at Keto Karma

Dinner: Garlic & Lemon Mahi Mahi


Mahi Mahi is a light and flaky white fish that is perfect for the hot, summer months. The garlic and lemon help to bring out the flavor, and keep you more than satisfied whilst remaining low carb and low calorie. What a refreshing way to end the weekend!

Check out the recipe at Delish

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Source : Keto Meal Plan