7-Day Keto Meal Plan for Beginners (with Grocery List)
A ketogenic diet keeps carbohydrates very low and gets most energy from fat. This week avoids bread, pasta, rice, potatoes, sugar and most fruit, and relies on simple meals you can repeat. Check with a doctor before starting keto if you have a medical condition, take medication or are pregnant.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Scrambled eggs with spinach and butter | Tuna salad with avocado, olives and olive oil | Pan-fried salmon with garlic butter broccoli |
| Tuesday | Greek yogurt (full-fat) with a few walnuts | Leftover salmon on mixed leaves | Chicken thighs with creamy mushroom sauce and green beans |
| Wednesday | Cheese and ham omelette | Chicken thigh leftovers with cucumber and tzatziki | Zucchini noodles with beef and tomato ragù (no sugar added) |
| Thursday | Chia pudding made with coconut milk | Leftover beef ragù with grated parmesan | Roast pork belly or pork chops with sautéed cabbage |
| Friday | Boiled eggs with avocado | Cobb salad: chicken, egg, bacon, avocado, blue cheese | Cauliflower-crust pizza with mozzarella and pepperoni |
| Saturday | Bacon and eggs with grilled tomatoes | Cauliflower soup with cream | Steak with herb butter and a large green salad |
| Sunday | Mushroom and cheese omelette | Smoked mackerel with cream cheese and celery | Roast chicken with roasted cauliflower and aioli |
Grocery list
Vegetables
- Spinach
- Broccoli
- Green beans
- Zucchini
- Mushrooms
- Cabbage
- Cauliflower (2)
- Mixed salad leaves
- Cucumber
- Celery
- Tomatoes
- Avocados
- Garlic
Meat, fish & eggs
- Eggs (18)
- Salmon fillets
- Canned tuna
- Chicken thighs
- Whole chicken
- Minced beef
- Pork chops or belly
- Steak
- Bacon
- Ham
- Pepperoni
- Smoked mackerel
Dairy
- Butter
- Full-fat Greek yogurt
- Cream
- Cheddar
- Mozzarella
- Parmesan
- Blue cheese
- Cream cheese
- Tzatziki
Pantry
- Olive oil
- Olives
- Walnuts
- Chia seeds
- Coconut milk
- Passata (no added sugar)
- Mayonnaise or aioli
- Herbs and spices
Tips for this week
- Read labels: sauces, cured meats and yogurts often contain hidden sugar.
- Drink plenty of water and salt your food normally; many beginners feel tired in the first days.
- Cook a whole chicken or a tray of thighs on Sunday to have ready protein for lunches.
- Cauliflower replaces rice, mash and pizza bases in many recipes.
Free printable weekly menu
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Download on the App StoreFrequently asked questions
How many carbs can I eat on keto?
Keto plans usually keep net carbohydrates very low, often around 20 to 50 g per day. The right level depends on the person; a health professional can help you set it.
Can I eat fruit on keto?
Most fruit is high in sugar. Small portions of berries are the usual exception.
Is keto suitable for everyone?
No. It is not recommended without medical advice for pregnant women, people with diabetes on medication, kidney disease or a history of eating disorders.
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