The 7-Day Keto Meal Plan for Beginners
A complete first week of keto meals — every breakfast, lunch, and dinner — with a full shopping list and prep instructions.
Medically reviewed by Elena Marsh · Certified Nutrition Coach (NASM-CNC)
Every article on Keto Kitchen Hub is fact-checked against peer-reviewed research and reviewed by a registered dietitian before publication. This content is for educational purposes and is not medical advice.
This 7-day plan is designed for beginners. Every meal is 5 ingredients or fewer. Total prep time on Sunday: about 45 minutes. Total daily net carbs: under 25 g.
Sunday prep — 45 minutes
- Hard-boil 12 eggs.
- Roast a large tray of broccoli and cauliflower in olive oil and salt.
- Brown 2 lb of ground beef with onion and garlic — this becomes taco bowls and Bolognese.
- Cook 1 whole rotisserie chicken (buy pre-cooked).
- Wash and dry 2 heads of romaine.
The daily menu
Monday
- Breakfast: 3 scrambled eggs in butter + avocado
- Lunch: Rotisserie chicken over romaine + olive oil + parmesan
- Dinner: Salmon + roasted broccoli + lemon butter
Tuesday
- Breakfast: 2 hard-boiled eggs + cheese + 5 olives
- Lunch: Ground beef taco bowl over romaine + sour cream + salsa
- Dinner: Chicken thighs + roasted cauliflower + tahini
Wednesday
- Breakfast: Greek yogurt (full-fat) + walnuts + a few berries
- Lunch: Egg salad over spinach with avocado
- Dinner: Bunless burgers + side of avocado + green salad
Thursday
- Breakfast: 3 eggs + 2 strips bacon
- Lunch: Rotisserie chicken + roasted cauliflower + Dijon
- Dinner: Zucchini boats stuffed with ground beef and cheese
Friday
- Breakfast: 2 hard-boiled eggs + smoked salmon
- Lunch: Tuna salad with mayo over cucumbers and spinach
- Dinner: Cauliflower crust pizza with mozzarella and pepperoni
Saturday
- Breakfast: Cheese omelet with mushrooms and spinach
- Lunch: Cobb salad — romaine, chicken, egg, avocado, bacon, blue cheese
- Dinner: Steak + roasted asparagus + garlic butter
Sunday
- Breakfast: Avocado bowl with lime, chili, and a fried egg
- Lunch: Leftover steak sliced over greens
- Dinner: Slow-roasted pork shoulder + slaw + green salad
Shopping list summary
- 3 dozen eggs, 2 lb ground beef, salmon fillets, chicken thighs, whole rotisserie chicken, bacon, steak (1 lb), pork shoulder (2 lb)
- Romaine (2 heads), spinach (1 bag), broccoli, cauliflower, avocados (5), zucchini (4), cucumbers, asparagus, mushrooms, lemons
- Butter, olive oil, heavy cream, sour cream, cheddar, parmesan, mozzarella, Greek yogurt, cream cheese
- Almond flour (for pizza crust), pepperoni, walnuts, olives, salsa, mayo, Dijon, tahini
Frequently asked questions
How many calories is this?
Approximately 1,600–2,000 per day depending on portion sizes. Adjust up with more fat if you're active, down if you're deliberately in a deficit.
Can I swap in different proteins?
Absolutely. Any protein swap works as long as it's whole-food and unsweetened.
References
Sofia Bellini
Head of Recipe Development · Culinary Institute of America graduate
Sofia leads our test kitchen. Every recipe published on Keto Kitchen Hub is developed, tested, and re-tested by her team before it goes live.