Keto Diet Menu: 7-Day Keto Meal Plan for Beginners

If you’re like most people, you’re at least tickled by the idea of being able to walk around with a lean figure that turns heads wherever you go.

Now, I’m not saying this free custom meal plan presentation will sculpt your body into the best shape of your life overnight. It takes time and effort to lose fat and “tone up” your body.

Keto Diet Menu: 7-Day Keto Meal Plan for Beginners

But I will say that they’ve designed this custom meal plan service to help men and women all over the world turn their lives around and take charge of their health and figure.

To show how effective the meal plans are, here’s what real clients have to say:

“As of today I’ve lost 35 pounds, I have no hunger pangs and mentally I feel sharp as a pin. This is definitely going to become a ‘way of life’ for me as it’s so easy to follow…

“All my meals are planned out for me and I even get a downloadable shopping list with all the ingredients I need for the weekly shop so it really is a doddle.”

–Katy Thompson, UK

“I’m 4 weeks into my custom keto diet plan and I’ve lost 14 pounds which I must say is pretty incredible, it’s actually amazing watching my body transform into something I am actually proud of rather than something I have always tried to cover up.”

–Jessica Grey, US

“I’ve struggled with my weight my whole life and it’s safe to say that I’ve tried a LOT of diets… The Keto diet is the only one I’ve managed to stick to and the weight is literally melting off my body.

“Unlike other diets where I am feeling hungry all day and food is constantly on my mind, the keto diet has completely eliminated this, I actually NEVER feel hungry with this way of eating!

“I would definitely recommend anyone struggling to lose weight to try these custom keto meal plans as they really have been a godsend for me.”

–Gary Best, Canada

Obviously, they deserve a hearty round of applause for their dedicated effort and results. But that’s not why I’m writing you today. I’m writing because YOU can follow in their footsteps, too.

You can start right now on your journey to a lean and healthy body, and I want to prove it to you.

It’s simple:

We’ll show you what to eat every day to reach your goals in the fastest and most enjoyable way.

In other words, this team have done all the “heavy lifting” for you — from determining your calorie and macro intake, to setting up your meal plan, to outlining meal prep instructions, and more.

All you have to do is follow your “paint-by-the-numbers” instructions and reap the rewards.
Keto Diet Food List

It’ll be a handy guide for food shopping for the meals.

The following keto foods are part of this 7-day meal plan.
  • Grass-fed beef (organic preferred, eggs).
  • Fish and seafood (salmon, shrimps )
  • Dark meat chicken (organic preferred).
  • Turkey Bacon
  • Beef (organic preferred)
  • Tuna

Even though 75% of calories come from fat on the keto diet, you still need protein. Just make sure you consume them in moderation.
Oil and Fats:
  • Avocado oil
  • Coconut oil
  • Olive oil
  • Ghee butter
  • Butter
  • Heavy cream
  • Full-fat Greek yogurt
  • Cheese
Fruits and Veggies:
  • Avocado
  • Leafy greens (kale, spinach, bell pepper broccoli, lettuce, and arugula)
  • Celery
  • Asparagus
  • Cauliflower
  • Blackberries
  • Cilantro
  • Tomatoes
  • Bell peppers
  • Mushroom
  • Zucchini
  • Watercress
Nuts and Seeds:
  • Walnuts
  • Almonds
  • pecans
  • Brazil nuts
  • Macadamias
  • Hazelnuts
  • Almonds
  • pistachios
  • Pine nuts
  • cashews
  • Flax seeds
  • Chia seeds
  • Nut butter
  • Coconut chips
Dairy Products:
  • Cheddar cheese
  • Feta cheese
  • Other cheese of your choice
  • Water
  • Almond milk
  • Bone Broth
  • Plain tea
  • Black coffee

This is not a comprehensive keto diet food list. It just covers the foods in this 7-day meal plan.

Keto Diet Menu: 7-Day Keto Meal Plan for Beginners

7-Day Keto Diet Menu Sample

Here’s your 7-Day sample Keto Diet meal plan for weight loss. The key is to stay high-fat, low-carb, with a moderate amount of protein.
Day 1:
Breakfast: Scrambled egg lettuce wrap with avocado and cilantro
Snack: Nuts Lunch: kale salad with grilled chicken with olive oil dressing.
Snack: bell pepper with guacamole
Dinner: Steak with cauliflower rice
Day 2:
Breakfast: Baked egg in an avocado cup
Snack: Macadamia nuts
Lunch: Tuna salad with a side of green salad
Snack: Sliced cheese or cold cut turkey roll-ups
Dinner: Chinese Beef and broccoli
Day 3:
Breakfast: Full-fat Greek yogurt topped with chia seeds and crushed walnuts
Snack: Turkey jerky (look for no added sugar type)
Lunch: Cauliflower fried rice
Snack: Sliced cheese
Dinner: Roast beef with sautéed mushroom and zucchini
Day 4:
Breakfast: Blackberry protein shake with kale and almond butter
Snack: Zucchini parmesan chips
Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
Snack: Turkey Bacon deviled eggs
Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus
Day 5:
Breakfast: Fried eggs with turkey bacon and a side of greens.
Snack: 1/2 cup coconut chips
Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad.
Snack: Celery sticks dipped in almond butter.
Dinner: Meatloaf on a bed of watercress salad
Day 6:
Breakfast: Feta cheese and spinach omelet.
Snack: Turkey Bacon wrapped asparagus.
Lunch: Chicken wings with celery sticks.
Snack: Cocoa Coconut milk smoothie
Dinner: Grilled chicken with bell peppers and tomatoes
Day 7:
Breakfast: Full-fat Greek yogurt with coconut chips and pumpkin seeds
Snack: Cheese crisp
Lunch: Chicken salad wraps
Snack: Peanut butter fat bombs
Dinner: Grilled salmon with a side of cauliflower rice

This 8 week meal plan below has worked well for me because i lost at least 10 pounds in 7 days.