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

April 10, 2019 by Dominic

This is a sample Keto menu 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 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. It’s filled with some of my absolute favorites!

This is a 100% FREE 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 tbsp 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 tbsp 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 tbsp of cream cheese
    (80 calories, 7g fat, 2g carbs, 2g protein)
  • 2 tbsp 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

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 tbsp of heavy whipping cream
    (60 calories, 6g fat, 1g carbs, 0g protein)
  • 2 tbsp 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 tbsp 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 tbsp 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 tbsp of heavy whipping cream
    (60 calories, 6g fat, 1g carbs, 0g protein)
  • 2 tbsp 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 tbsp of mayonnaise
    (100 calories, 11g fat, 0g carbs, 0g protein)
  • 1 tbsp 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 tbsp 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 tbsp of ranch dressing
    (140 calories, 14g fat, 2g carbs, 1g protein)
  • 1 tbsp 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 & 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 tbsp 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

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 tbsp 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 tbsp of mayonnaise
    (200 calories, 22g fat, 0g carbs, 0g protein)
  • 1 tbsp 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

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 tbsp 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 tbsp of heavy whipping cream
    (60 calories, 6g fat, 1g carbs, 0g protein)
  • 2 tbsp 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 tbsp 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 tbsp 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 tbsp 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

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

Tips for Success on Keto

  • Don’t over-complicate things. If your goal is weight loss, find Keto foods that you love and make them into a regularly scheduled meal. 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.
  • There aren’t too many Keto snacks on this menu, but snacking is totally fine! Just stay within your carbohydrate and 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!

7 Day Keto Meal Plan Shopping List

Which foods are staples on your Keto diet menu? Comment below!

2 Comments

  1. Avatar Bettina McIntyre on 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 ?

    • Avatar Dominic on April 11, 2019 at 9:48 am

      So glad you found this helpful! 🙂

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