7 Keto Recipes for Success: Week 1 Beginner Meal Plan

Introduction

Week -1 / 7 recipe’s for success. Starting the ketogenic diet can feel like stepping into a new world — suddenly carbs are out, fats are in, and meal planning feels like a puzzle. That’s exactly why having a structured 7-day keto meal plan helps beginners. Instead of guessing what to eat, you’ll have clear recipes, grocery staples, and step-by-step directions.

This post covers the first 7 days from the two-week keto meal plan. Each day includes breakfast, lunch, dinner, and a snack option, written recipe-style. With these meals, you’ll keep net carbs low, fats high, and protein moderate — the formula that helps your body transition into ketosis.

Day 1

Breakfast: Scrambled Eggs with Avocado

• Ingredients
  • 3 large eggs
  • 1 tbsp butter
  • ½ avocado, sliced
  • Salt & pepper to taste
• Directions
  1. Melt butter in a skillet over medium heat.
  2. Beat eggs and pour into skillet.
  3. Cook gently until fluffy, season with salt & pepper.
  4. Serve with avocado slices on the side.
• Macros (approx): 3g net carbs, 24g fat, 18g protein

Lunch: Grilled Chicken Salad with Olive Oil & Feta

• Ingredients
  • 5 oz grilled chicken breast
  • 2 cups mixed greens
  • 2 tbsp olive oil
  • 2 tbsp feta cheese crumbles
  • ½ cucumber, sliced
• Directions
  1. Grill chicken until fully cooked. Slice thin.
  2. Toss greens, cucumber, and feta in a bowl.
  3. Drizzle with olive oil, top with chicken slices.
• Macros: 6g net carbs, 21g fat, 32g protein

Dinner: Salmon with Roasted Asparagus

• Ingredients
  • 6 oz salmon fillet
  • 1 tbsp olive oil
  • 1 cup asparagus spears
  • 1 tsp garlic powder
  • Lemon wedge
• Directions
  1. Preheat oven to 400°F (200°C).
  2. Drizzle salmon and asparagus with olive oil, season with garlic powder.
  3. Roast 12–15 minutes until salmon flakes easily.
  4. Squeeze lemon juice on top.
• Macros: 5g net carbs, 27g fat, 38g protein

Snack: Almonds (¼ cup)

• Macros: 3g net carbs, 14g fat, 6g protein

Day 2

Breakfast: Greek Yogurt with Chia Seeds

• Ingredients
  • ½ cup plain full-fat Greek yogurt
  • 1 tbsp chia seeds
  • 5–6 raspberries (optional, adds 2g net carbs)
• Directions
  1. Mix yogurt and chia seeds.
  2. Top with raspberries if desired.
• Macros: 7g net carbs, 10g fat, 14g protein

Lunch: Turkey Lettuce Wraps

• Ingredients
  • 3 large romaine lettuce leaves
  • 4 slices deli turkey (nitrate-free)
  • 1 slice cheddar cheese
  • 1 tbsp mayo
• Directions
  1. Lay lettuce leaves flat.
  2. Spread mayo, layer turkey and cheese.
  3. Roll tightly into wraps.
• Macros: 2g net carbs, 13g fat, 19g protein

Dinner: Zucchini Noodles with Beef Marinara

• Ingredients
  • 1 medium zucchini (spiralized)
  • 4 oz ground beef
  • ½ cup sugar-free marinara sauce
  • 1 tbsp olive oil
• Directions
  1. Heat olive oil, sauté zucchini noodles 2–3 minutes.
  2. Brown ground beef in skillet, add marinara sauce.
  3. Combine beef sauce with zoodles.
• Macros: 8g net carbs, 18g fat, 28g protein

Snack: Cheese Stick or Pepperoni Slices

Day 3

Breakfast: Spinach & Mushroom Omelet

• Ingredients
  • 3 eggs
  • ½ cup spinach
  • ¼ cup mushrooms
  • 2 tbsp shredded cheddar
  • 1 tbsp butter
• Directions
  1. Sauté spinach and mushrooms in butter.
  2. Add beaten eggs, cook until firm.
  3. Sprinkle cheese, fold omelet.
• Macros: 5g net carbs, 23g fat, 21g protein

Lunch: Cobb Salad

• Ingredients
  • 2 cups romaine lettuce
  • 2 hard-boiled eggs
  • 2 strips bacon, chopped
  • ¼ avocado, sliced
  • 2 tbsp blue cheese crumbles
  • 2 tbsp olive oil
• Directions
  1. Layer lettuce, eggs, bacon, avocado, and blue cheese.
  2. Drizzle with olive oil.
• Macros: 6g net carbs, 30g fat, 28g protein

Dinner: Pork Chops with Cauliflower Mash

• Ingredients
  • 6 oz pork chop
  • 1 cup cauliflower florets
  • 1 tbsp butter
  • 2 tbsp heavy cream
• Directions
  1. Steam cauliflower until tender, mash with butter and cream.
  2. Pan-fry pork chop until golden and cooked through.
• Macros: 8g net carbs, 25g fat, 36g protein

Snack: Celery Sticks with Cream Cheese

Day 4

Breakfast: Bulletproof Coffee

• Ingredients
  • 1 cup brewed coffee
  • 1 tbsp butter
  • 1 tbsp MCT oil
• Directions
  1. Blend coffee, butter, and MCT oil until frothy.
• Macros: 0g net carbs, 22g fat, 0g protein

Lunch: Bun-less Burger

• Ingredients
  • 1 beef patty (4 oz)
  • 1 slice cheddar
  • 2 strips bacon
  • 2 pickle slices
• Directions
  1. Grill patty, top with cheese and bacon.
  2. Serve with pickles on the side.

Dinner: Garlic Shrimp with Broccoli

• Ingredients
  • 6 oz shrimp
  • 1 cup broccoli florets
  • 1 tbsp olive oil
  • 1 tsp garlic powder
• Directions
  1. Sauté shrimp in olive oil with garlic.
  2. Steam broccoli, season with olive oil.

Snack: Macadamia Nuts

Day 5

Breakfast: Keto Pancakes

• Almond flour, eggs, baking powder, sugar substitute, butter for frying.
• Serve with sugar-free syrup.

Lunch: Egg Salad Wraps

• Chopped boiled eggs, mayo, mustard, wrapped in romaine leaves.

Dinner: Chicken Thighs with Brussels Sprouts

• Roast chicken thighs and sprouts in olive oil at 400°F until crispy.

Snack: Hard-Boiled Eggs

Day 6

Breakfast: Smoked Salmon & Cucumber

• Salmon slices with cream cheese spread on cucumber rounds.

Lunch: Steak Salad

• Grilled steak strips on spinach with blue cheese dressing.

Dinner: Garlic Butter Chicken with Zucchini Fries

• Bread zucchini fries with almond flour, bake.
• Pan-sear chicken in garlic butter.

Snack: Pork Rinds with Guacamole

Day 7

Breakfast: Sausage & Eggs

• Scramble eggs with sausage crumbles.

Lunch: Tuna Avocado Boats

• Mix canned tuna with mayo, spoon into halved avocados.

Dinner: Beef Stir-Fry

• Sauté beef strips with low-carb soy sauce and bell peppers.

Snack: Cheese Cubes with Olives

Conclusion

This 7-day keto meal plan for beginners shows that sticking to keto can be delicious and simple. With high-fat, low-carb recipes, you’ll ease into ketosis without stress. Repeat these meals or mix them with week 2’s variety, and you’ll discover why so many call this the best keto meal plan for starting strong.

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