7-Day Keto Meal Plan for Beginners (No Weird Ingredients)

KetoWeight Loss
Written By Christa Tintelnot

If you're new to the keto diet, you might be feeling overwhelmed. Maybe you’ve seen recipes with exotic oils, complicated macros, or expensive ingredients that don’t even taste good. Good news: keto doesn’t have to be that way.

This 7-day keto meal plan is designed for real people with real lives. No fancy supplements. No hard-to-find ingredients. Just simple, satisfying meals to help you ease into ketosis and start losing weight — without the stress.

What Is the Keto Diet?

The ketogenic diet is a low-carb, high-fat eating plan that shifts your body into ketosis — a state where you burn fat for energy instead of carbs. Many people use keto for weight loss, appetite control, and increased energy.

Image of a salad with cucumbers, avocado, edamame, and meat in the cent

What to Expect from This Meal Plan:

  • Beginner-friendly

  • Everyday ingredients (think eggs, ground beef, olive oil, cheese, veggies)

  • Around 20g net carbs per day

  • Balanced fat and protein to keep you full

  • Easy to prep and flexible

7-Day Keto Meal Plan

🍳 Day 1

  • Breakfast: Scrambled eggs with spinach and cheddar

  • Lunch: Tuna salad lettuce wraps with avocado

  • Dinner: Baked chicken thighs with roasted broccoli and olive oil

🍳 Day 2

  • Breakfast: Greek yogurt (unsweetened, full-fat) with chia seeds and a few raspberries

  • Lunch: Turkey and cheese roll-ups with cucumber slices

  • Dinner: Ground beef taco bowl with cauliflower rice, lettuce, sour cream

Image of a taco bowl filled with lettuce, ground beef, jalepenos, cheddar cheese, and tomatoes

🍳 Day 3

  • Breakfast: 2 boiled eggs and ½ avocado

  • Lunch: Cobb salad (lettuce, bacon, egg, blue cheese, grilled chicken)

  • Dinner: Pan-fried salmon with garlic butter and asparagus

🍳 Day 4

  • Breakfast: Keto chia pudding (almond milk + chia seeds)

  • Lunch: Egg salad in romaine lettuce boats

  • Dinner: Zucchini noodles with creamy pesto and grilled chicken

🍳 Day 5

  • Breakfast: Omelet with mushrooms and mozzarella

  • Lunch: Bunless burger with cheese, tomato, and pickles

  • Dinner: Cauliflower crust pizza with pepperoni and veggies

🍳 Day 6

  • Breakfast: Almond flour pancakes with butter

  • Lunch: Deli turkey, cream cheese, and bell pepper roll-ups

  • Dinner: Keto taco casserole (ground beef, cheese, salsa, cauliflower)

🍳 Day 7

  • Breakfast: Full-fat cottage cheese with walnuts and a few blueberries

  • Lunch: Avocado chicken salad

  • Dinner: Grilled steak with roasted green beans and garlic butter

Grilled Steak with garlic butter on a wooden plate with a knife and fork

Want the Printable Meal Plan + Shopping List?

Grab your free meal plan here → Molly, Send Me That Free Printable Meal Plan & Shopping List!

Tips for Keto Success (Especially If You’re New)

  • Drink water: Electrolytes matter! Consider adding sea salt, magnesium, and potassium.

  • Don’t fear fat: You need healthy fats to feel full and stay in ketosis.

  • Track (lightly): Apps like Carb Manager or Cronometer help you stay on track.

  • Give it 3–5 days: You may feel sluggish at first (called “keto flu”), but it passes quickly.

Still Overwhelmed?

Let us build you a custom keto meal plan tailored to your lifestyle, preferences, and calorie goals. No guesswork, no wasted groceries.

👉 [Get Your Custom Plan]

Final Thoughts

Keto doesn't have to be complicated. With simple, satisfying meals like the ones above, you can kickstart weight loss, control cravings, and feel better without weird ingredients or unrealistic prep.

Stick with it, trust the process, and let food work for you — not against you.

What’s Next?

  • 💬 Leave a comment: What’s your biggest challenge with keto?

  • 📩 Subscribe for weekly meal plans, recipes, and tips

  • 📚 Read next: [Keto vs. Intermittent Fasting: Which Works Better for Weight Loss?]

Christa Tintelnot