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    Beginner's Keto Meal Plan: Free 7 Day Guide + Shopping List

    Jul 7, 2020 · Modified: Jan 15, 2022 · This post may contain affiliate links · 10 Comments

    532 shares

    “This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.”


    This is a sample Keto Meal Plan for beginners that is based on a 1,500 calorie diet plan. If you're not sure how much you should be consuming, I highly suggest running your body weight and stats through the Keto Macro Calculator. In addition to calories, the calculator will also suggest your daily protein goal and how much fat you can consume daily.

    This meal plan is meant to serve as a blueprint for what a typical day of eating may look like on the Keto diet. I encourage you to switch it up with other foods from the Keto Diet Food List and make it fit your tastes and nutrition goals.

    For additional Keto recipes, check out my Recipe Index.

    This is a 100% FREE 7 Day Keto meal plan. If you'd like to support me, consider purchasing one of my E-Books. I greatly appreciate it!

    I highly recommend investing in a food scale if you don't have one already. You don't need anything fancy, but it's the only real way to know how much you're actually consuming.

    Jump to: Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Tips | Printable Shopping List

    Sample Keto Diet - Day 1

    Breakfast

    • 2 hard-boiled eggs
      (143 calories, 10g fat, 1g carbs, 13g protein)
    • 2 slices of bacon
      (80 calories, 7g fat, 1g carbs, 5g protein)
    • half an avocado (medium)
      (117 calories, 11g fat, 6g carbs, 5g fiber, 1g protein)

    Total for this meal
    340 calories, 28g fat, 8g carbs, 5g fiber, 19g protein
    3g net carbs

    Lunch

    Chop up all ingredients and transfer to a big bowl for a yummy salad! I tend to use romaine or leaf lettuce, but feel free to experiment with other leafy greens.

    • 2 cups of romaine lettuce
      (16 calories, 0g fat, 3g carbs, 1g fiber, 0g protein)
    • 1 oz of cheddar
      (121 calories, 10g fat, 1g carbs, 7g protein)
    • 3 oz of rotisserie chicken
      (120 calories, 3g fat, 1g carbs, 22g protein)
    • 1 tablespoon of mayonnaise
      (100 calories, 11g fat, 0g carbs, 0g protein)
    • 67 g of cucumber
      (8 calories, 0g fat, 1g carbs, 0g protein)
    • 5 cherry tomatoes
      (15 calories, 0g fat, 3g carbs, 1g fiber, 0g protein)
    • 1 tablespoon of ranch dressing
      (70 calories, 7g fat, 1g carbs, 1g protein)

    Total for this meal
    450 calories, 31g fat, 10g carbs, 3g fiber, 31g protein
    7g net carbs

    Dinner

    Cook the ribeye to your liking in half of the amount of butter. For creamed spinach, add the rest of the ingredients together in a sautee pan and cook until tender.

    • 4 oz of ribeye
      (330 calories, 26g fat, 0g carbs, 24g protein)
    • 3 cups of raw spinach
      (21 calories, 0g fat, 3g carbs, 2g fiber, 3g protein)
    • 1 clove of garlic
      (4 calories, 0g fat, 1g carbs, 0g protein)
    • 2 tablespoon of cream cheese
      (80 calories, 7g fat, 2g carbs, 2g protein)
    • 2 tablespoon of salted butter
      (203 calories, 23g fat, 0g carbs, 0g protein)

    Total for this meal
    637 calories, 56g fat, 6g carbs, 2g fiber, 29g protein
    4g net carbs

    Dessert

    • Smartcake (Save 10% with: nobunplease)
      (38 calories, 3g fat, 9g carbs, 5g fiber, 4g erythritol*, 4g protein)
    • 5 small strawberries
      (11 calories, 0g fat, 3g carbs, 1g fiber, 0g protein)

    Total for this meal
    49 calories, 3g fat, 12g carbs, 6g fiber, 4g erythritol, 4g protein
    2g net carbs

    Totals for Day 1

    • 1476 calories
    • 118g fat
    • 36g carbs
    • 26g fiber
    • 4g erythritol
    • 16g net carbs
    • 83g protein

    Sample Keto Menu - Day 2

    Breakfast

    Most mornings start with black coffee for me, but here's an example for those that like it on the sweeter side! If you are dairy-free, you can swap the heavy cream for coconut milk.

    • Black coffee, 2 cups
      (10 calories, 0g fat, 0g carbs, 0g protein)
    • 1 tablespoon of heavy whipping cream
      (60 calories, 6g fat, 1g carbs, 0g protein)
    • 2 tablespoon of sugar-free syrup
      (0 calories, 0g fat, 0g carbs, 0g protein)
    • 2 hard-boiled eggs
      (143 calories, 10g fat, 1g carbs, 13g protein)

    Total for this meal
    208 calories, 16g fat, 3g carbs, 13g protein
    3g net carbs

    Lunch

    A majority of my lunches look like this -- I seem to prefer snack plates compared to full meals.

    • 2 oz of cheddar cheese
      (220 calories, 18g fat, 1g carbs, 14g protein)
    • 2 oz of summer sausage
      (190 calories, 17g fat, 0g carbs, 9g protein)
    • 3-5 Kalamata olives
      (45 calories, 4g fat, 2g carbs, 0g protein)

    Total for this meal
    455 calories, 39g fat, 4g carbs, 23g protein
    4g net carbs

    Dinner

    For simple roasted cauliflower, cut florets into equal pieces, coat with olive oil and season with salt + pepper. Roast in oven at 450º degrees for roughly 20 minutes or until desired tenderness.

    • Keto Enchiladas, ¼ recipe
      (370 calories, 16g fat, 6g carbs, 1g fiber, 23g protein)
    • 1 cup of cauliflower
      (25 calories, 0g fat, 5g carbs, 3g fiber, 2g protein)
    • 1 tablespoon of olive oil
      (120 calories, 14g fat, 0g carbs, 0g protein)

    Total for this meal
    514 calories, 30g fat, 11g carbs, 4g fiber, 28g protein
    7g net carbs

    Easy Keto Enchiladas Recipe

    Keto Enchilada Recipe from No Bun Please

    Snacks

    Dip the celery or pork rinds in cream cheese or spread them on top! Either way, it makes for a delicious snack.

    • 2 medium stalks of celery
      (15 calories, 0g fat, 4g carbs, 2g fiber, 1g protein)
    • 2 tablespoon of cream cheese
      (80 calories, 7g fat, 2g carbs, 2g protein)
    • 2 oz of pork rinds
      (80 calories, 5g fat, 0g carbs, 8g protein)

    Total for this meal
    295 calories, 23g fat, 6g carbs, 2g fiber, 27g protein
    4g net carbs

    Totals for Day 2

    • 1472 calories
    • 108g fat
    • 24g carbs
    • 6g fiber
    • 18g net carbs
    • 77g protein

    Keto Menu Plans - Day 3

    Breakfast

    • 2 slices of bacon
      (80 calories, 7g fat, 1g carbs, 5g protein)
    • half an avocado (medium)
      (117 calories, 11g fat, 6g carbs, 5g fiber, 1g protein)
    • Black coffee, 2 cups
      (10 calories, 0g fat, 0g carbs, 0g protein)
    • 1 tablespoon of heavy whipping cream
      (60 calories, 6g fat, 1g carbs, 0g protein)
    • 2 tablespoon of sugar-free syrup
      (0 calories, 0g fat, 0g carbs, 0g protein)

    Total for this meal
    267 calories, 24g fat, 8g carbs, 5g fiber, 6g protein
    3g net carbs

    Lunch

    Leftovers with a fresh salad make it feel like a whole new meal -- especially when there are enchiladas involved!

    • Keto Enchiladas (leftover), ¼ recipe
      (370 calories, 16g fat, 6g carbs, 1g fiber, 23g protein)
    • 2 cups of romaine lettuce
      (16 calories, 0g fat, 3g carbs, 1g fiber, 0g protein)
    • 1 oz of cheddar
      (121 calories, 10g fat, 1g carbs, 7g protein)
    • 1 tablespoon of mayonnaise
      (100 calories, 11g fat, 0g carbs, 0g protein)
    • 1 tablespoon of ranch dressing
      (70 calories, 7g fat, 1g carbs, 1g protein)

    Total for this meal
    692 calories, 44g fat, 14g carbs, 4g fiber, 35g protein
    10g net carbs

    Dinner

    Feel free to choose another low carb veggie if you'd like, but I absolutely love steamed broccoli with melted butter and cheddar cheese!

    • 3 oz of rotisserie chicken
      (120 calories, 3g fat, 1g carbs, 22g protein)
    • 1 cup of steamed broccoli
      (30 calories, 0g fat, 6g carbs, 2g fiber, 3g protein)
    • 2 tablespoon of salted butter
      (203 calories, 23g fat, 0g carbs, 0g protein)
    • 2 oz of cheddar
      (220 calories, 18g fat, 0g carbs, 14g protein)

    Total for this meal
    574 calories, 44g fat, 7g carbs, 2g fiber, 39g protein
    5g net carbs

    Totals for Day 3

    • 1525 calories
    • 112g fat
    • 29g carbs
    • 11g fiber
    • 18g net carbs
    • 80g protein

    Sample Keto Menu - Day 4

    Breakfast

    • Two Good Vanilla Yogurt
      (80 calories, 2g fat, 3g carbs, 12g protein)
    • 4 slices of bacon
      (160 calories, 14g fat, 2g carbs, 22g protein)

    Total for this meal
    240 calories, 16g fat, 5g carb, 22g protein
    5g net carbs

    Lunch

    • Salami and cream cheese cannoli, 1 serving
      (291 calories, 28g fat, 3g carbs, 8g protein)
    • 3-5 Kalamata olives
      (45 calories, 4g fat, 2g carbs, 0g protein)
    • 2 medium stalks of celery
      (15 calories, 0g fat, 4g carbs, 2g fiber, 1g protein)
    • 2 tablespoon of ranch dressing
      (140 calories, 14g fat, 2g carbs, 1g protein)
    • 1 tablespoon of mayonnaise
      (100 calories, 11g fat, 0g carbs, 0g protein)

    Total for this meal
    600 calories, 57g fat, 11g carbs, 2g fiber, 9g protein
    9g net carbs

    Salami &Amp; Cream Cheese Cannoli

    Salami & Cream Cheese Cannoli from No Bun Please

    Dinner

    Use your own taco seasoning if you'd like to cut down on your carb intake.

    • 4 oz ground beef
      (200 calories, 12g fat, 0g carb, 23g protein)
    • half an avocado (medium)
      (117 calories, 11g fat, 6g carbs, 5g fiber, 1g protein)
    • 1 tablespoon of taco seasoning
      (20 calories, 0g fat, 4g carb, 0g protein)
    • 2 oz of cheddar cheese
      (220 calories, 18g fat, 1g carbs, 14g protein)

    Total for this meal
    560 calories, 41g fat, 11g carb, 5g fiber, 38g protein
    6g net carbs

    Dessert

    • Smartcake (Save 10% with: nobunplease)
      (38 calories, 3g fat, 9g carbs, 5g fiber, 4g erythritol*, 4g protein)
    • 1 tablespoon of cream cheese
      (80 calories, 7g fat, 2g carbs, 2g protein)

    Total for this meal
    140 calories, 12g fat, 10g carb, 5g fiber, 4g erythritol, 38g protein
    1g net carbs

    Totals for Day 4

    • 1528 calories
    • 126g fat
    • 36g carb
    • 12g fiber
    • 4g erythritol
    • 20g net carbs
    • 75g protein

    Sample Keto Menu - Day 5

    Breakfast

    • 2 eggs
      (143 calories, 10g fat, 1g carbs, 13g protein)
    • 1 tablespoon of butter
      (102 calories, 12g fat, 0g carbs, 0g protein)
    • 5 small strawberries
      (11 calories, 0g fat, 3g carbs, 1g fiber, 0g protein)

    Total for this meal
    255 calories, 22g fat, 4g carbs, 1g fiber, 13g protein
    3g net carbs

    Lunch

    This meal is a take on crackers with chicken salad that I happen to love! Season with salt and pepper to taste, as well as any of your favorite spices.

    • Crispy Cheddar Crisps, 1 serving
      (130 calories, 11g fat, 1g carbs, 1g protein)
    • 3 oz of rotisserie chicken
      (120 calories, 3g fat, 1g carbs, 22g protein)
    • 1 medium stalks of celery
      (8 calories, 0g fat, 2g carbs, 1g fiber, 0g protein)
    • 2 tablespoon of mayonnaise
      (200 calories, 22g fat, 0g carbs, 0g protein)
    • 1 tablespoon of chopped green onion
      (2 calories, 0g fat, 0g carbs, 0g protein)

    Total for this meal
    460 calories, 36g fat, 4g carbs, 2g fiber, 30g protein
    2g net carbs

    Keto Crispy Cheddar Crisps Recipe

    Crispy Cheddar Crisps Recipe from No Bun Please

    Dinner

    • Wendy's Baconator, plain with no bun
      (700 calories, 53g fat, 2g carbs, 53g protein)
    • Wendy's side salad + Caesar dressing
      (105 calories, 8g fat, 6g carbs, 2g fiber, 2g protein)

    Total for this meal
    805 calories, 61g fat, 8g carbs, 2g fiber, 55g protein
    6g net carbs

    Totals for Day 5

    • 1520 calories
    • 119g fat
    • 16g carbs
    • 5g fiber
    • 11g net carbs
    • 98g protein

    Sample Keto Diet Meal Plan - Day 6

    Breakfast

    I love a big breakfast loaded with healthy fats on the weekends!

    • 2 eggs
      (143 calories, 10g fat, 1g carbs, 13g protein)
    • 1 tablespoon of butter
      (100 calories, 11g fat, 0g carbs, 0g protein)
    • 4 slices of bacon
      (160 calories, 14g fat, 2g carbs, 10g protein)
    • Two Good Vanilla Yogurt
      (80 calories, 2g fat, 3g carbs, 12g protein)
    • black coffee, 2 cups
      (10 calories, 0g fat, 0g carbs, 0g protein)
    • 1 tablespoon of heavy whipping cream
      (60 calories, 6g fat, 1g carbs, 0g protein)
    • 2 tablespoon of sugar-free syrup
      (0 calories, 0g fat, 0g carbs, 0g protein)

    Total for this meal
    553 calories, 43g fat, 9g carbs, 35g protein
    7g net carbs

    Lunch

    For a quick and easy lunch, spread cream cheese on ham slices and roll around a pickle spear.

    • 3 dill pickle spears
      (15 calories, 0g fat, 3g carbs, 3g fiber, 0g protein)
    • 2 tablespoon of cream cheese
      (80 calories, 7g fat, 2g carbs, 2g protein)
    • 2 oz of deli ham
      (80 calories, 4g fat, 1g carbs, 0g fiber, 10g protein)

    Total for this meal
    175 calories, 11g fat, 6g carbs, 3g fiber, 12g protein
    3g net carbs

    Dinner

    • Chicken pizza crust, half
      (320 calories, 15g fat, 3g carbs, 0g fiber, 41g protein)
    • 1 serving of pepperoni
      (140 calories, 13g fat, 0g carbs, 5g protein)
    • 2 oz of sliced mushrooms
      (14 calories, 0g fat, 3g carbs, 1g fiber, 1g protein)
    • ¼ cup of Rao's Marinara sauce
      (40 calories, 4g fat, 2g carbs, 1g fiber, 1g protein)
    • 1 tablespoon of ranch dressing
      (70 calories, 7g fat, 1g carbs, 1g protein)

    Total for this meal
    746 calories, 51g fat, 11g carbs, 2g fiber, 63g protein
    9g net carbs

    Chicken Crust Pizza Recipe

    Chicken Crust Pizza from No Bun Please

    Totals for Day 6

    • 1474 calories
    • 105g fat
    • 26g carbs
    • 5g fiber
    • 21g net carbs
    • 110g protein

    Sample Ketogenic Diet - Day 7

    Breakfast

    • 2 hard-boiled eggs
      (143 calories, 10g fat, 1g carbs, 13g protein)
    • 2 slices of bacon
      (80 calories, 7g fat, 1g carbs, 5g protein)
    • half an avocado (medium)
      (117 calories, 11g fat, 6g carbs, 5g fiber, 1g protein)

    Total for this meal
    340 calories, 28g fat, 8g carbs, 5g fiber, 19g protein
    3g net carbs

    Lunch

    • Crispy Cheddar Crisps, 1 serving
      (130 calories, 11g fat, 1g carbs, 1g protein)
    • 3-5 Kalamata olives
      (45 calories, 4g fat, 2g carbs, 0g protein)
    • 2 oz of summer sausage
      (190 calories, 17g fat, 0g carbs, 9g protein)
    • 1 oz of cheddar
      (121 calories, 10g fat, 1g carbs, 7g protein)

    Total for this meal
    486 calories, 42g fat, 4g carbs, 24g protein
    4g net carbs

    Dinner

    The chicken tenders will take roughly a day to tenderize -- keep that in mind and plan accordingly.

    • Pickle Brined Chicken Tenders, 1 recipe
      (420 calories, 17g fat, 5g carbs, 60g protein)
    • 1 cup of broccoli
      (31 calories, 0g fat, 6g carbs, 2g fiber, 3g protein)
    • 2 tablespoon of olive oil
      (240 calories, 27g fat, 0g carbs, 0g fiber, 0g protein)

    Total for this meal
    690 calories, 44g fat, 11g carbs, 2g fiber, 3g protein
    9g net carbs

    Keto Pickle Brined Chicken Tenders

    Pickle Brined Chicken Tenders from No Bun Please

    Totals for Day 7 (Free Keto Meal Plan)

    • 1516 calories
    • 114g fat
    • 23g carbs
    • 7g fiber
    • 16g net carbs
    • 106g protein

    Tips for Success on Keto

    • If your goal is weight loss, find Keto foods that you love and make them regulars in your low carb diet. For example, Taco Tuesday and Pizza Saturday are common themes in our home.
    • Some people choose to follow different eating schedules and that's completely fine! For example, I never eat breakfast so I tend to eat more for lunch and dinner. This is sometimes referred to as intermittent fasting, but I've always done this naturally. This is not a requirement to be successful on Keto, but it may be helpful for losing weight.
    • There aren't too many Keto snacks on this menu, but snacking is totally fine. Just stay within your carbohydrate and daily calorie limit.
    • If you're a beginner, please make a 2 week Keto commitment. 30 days would be ideal, but in that time, your body will go through a stage of sugar withdrawal before it starts to adapt to running on fat. The difference is night and day -- you'll know when you're in ketosis.

    Which foods are staples on your Keto diet menu?

    « Fudgy Keto Brownies with Brown Butter
    Zesty Keto Cheddar Biscuits (Low Carb & Gluten Free) »
    532 shares

    Reader Interactions

    Comments

    1. Sara

      July 01, 2020 at 7:50 pm

      There's no link when I hover over the shopping list text. Is it no longer available?

      Reply
      • Dom Geracia

        July 08, 2020 at 4:40 pm

        Sorry about that, I didn't realize it was down. Go ahead and try it now, it should work!

        Reply
    2. Vicki Wilkie

      March 21, 2020 at 5:13 pm

      I did not sign up for the $66 a year plan. I just wanted the Free Keto Diet Plan for $1.25. Please cancel this order and refund my money. The $66 plan was not mentioned. I just signed up for the $1.25 free meal plan.

      Reply
      • Dom Geracia

        March 23, 2020 at 11:52 am

        Hi Vicki-

        That isn't a service that is offered on this website. Maybe you're confusing it for another?

        Reply
    3. Kathy Glass

      January 04, 2020 at 11:27 am

      How long does it take to get the meal plan once you confirm the email?

      Reply
      • Dom Geracia

        January 29, 2020 at 9:23 am

        Hi Kathy-

        It should be instant as soon as you enter your e-mail.

        Reply
    4. Amin

      July 06, 2019 at 9:32 pm

      Hi! I’ve been trying for days to get the shopping list but it won’t let me enter my email to access it. HALP! ?

      Reply
      • Dom Geracia

        July 09, 2019 at 4:59 pm

        I believe I fixed this issue if you'd like to try again!

        Reply
    5. Bettina McIntyre

      April 11, 2019 at 12:51 am

      Great job as usual!! Really appreciate all the time you put into this. So many ideas and food choices!! Takes the guesswork of how to keep on Ketoing on! Going to make going on a road trip that much easier!!! Thanks Dominic!!
      Bee ?

      Reply
      • Dom Geracia

        April 11, 2019 at 9:48 am

        So glad you found this helpful! 🙂

        Reply

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    Hi, I'm Dom! After finding amazing success with a Keto diet, I created No Bun Please to share my recipes & resources with the world.

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