7-Day Keto Meal Plan for Beginners: Simple & Delicious Recipes to Get Started
7-Day Keto Meal Plan for Beginners: Simple & Delicious Recipes to Get Started
A new diet is typically a scary time for most people. The ketogenic diet is no exception. There was a pretty strict. pops collar of keto regs about eating carbs, and fevered focus on fat, and at some point you realize that vague appreciation of macronutrients and ketosis and complicated recipes have got you drifting out to sea. Except: What if it is kind of easy to get started? What if you had a simple, day-by-day program that cut all the bullshit out of the first week?
That’s where this article comes in. So if you’re tired of tasting some messy keto recipes that you can barely pronounce it’s name, and looking for a simple 7-day keto meal plan that have no exotic or crazy foods, you are in the right place, it shouldn’t be that more complicated, right?! So here’s your transition to how to survive your first week on the keto diet without stressing.
The Keto Basics: What to Know
But before you-whoosh-too far, let’s make something clear: Keto is not for everyone. The idea is to plunge your body into a severe, starvationlike state of carbohydrate dearth (you consume fewer than 20 to 50 grams of carbohydrate per day) so that it must turn to fat as its primary fuel source. This brings your body into a metabolic state known as ketosis, turns your body into a fat burning machine.
- Fat: Good Fats Avocados, olive oil, coconut oil, butter, nuts, seeds.
- Proteins: Lean meats (beef and chicken), fatty fish (salmon), eggs.
- Low-Carb Vegetables: Leafy greens (such as spinach, kale), broccoli, cauliflower, bell peppers, asparagus, zucchini.
- Dairy: Cheese, unsweetened Greek yogurt (in moderation), heavy cream.
Foods to Avoid:
- Sugar: Virtually all desserts, sugary snacks, soda, fruit juices.
- Starches: Bread, pasta, rice, cereal.
- Starchy Vegetables: Potatoes, corn,peas.
- Pulses: Beans, lentils.
- Big Fruits: Bananas, apples, grapes.
Your week in food is really about simply getting these different food types down your gullet. No need to worry about meticulously tracking everything you eat just yet—that comes later when you're trying to get your body back into a rhythm that doesn’t involve running on carbs, and instead makes you a fat-burning machine.
Your 7-Day Keto Meal Plan
This plan is a template. And by all means, mix and match these meals, to substitute the proteins or to save a dinner for lunch the next day. “At the end of the day it’s just a matter of simplicity and being sustainable.
- Breakfast: Scrambled eggs with spinach and cheddar on a slice of cheddar.
- Lunch: A huge salad topped with grilled chicken, some sliced avocado, and no more than two tablespoons of a light olive oil and vinegar dressing.
- Dinner: Pan-seared fillet of salmon and side of broccoli steamed with butter.
- Breakfast: A smoothie with a handful of spinach, half an avocado, scoop of protein powder and unsweetened almond milk and ice.
- Lunch: Leftovers from Day 1, salmon and broccoli.
- Dinner: A massive, eyeopening Southwestern style ground beef stir fry with coconut oil instead of bell peppers and onions.
Day 3
- Breakfast: Two boiled eggs; a few almonds (small serving).
- Lunch: A bowl of tuna salad (lite on the mayo and no sugar) in lettuce leaves.
- Dinner: Grilled steak with roasted asparagus.
- Breakfast: “An omelete with mushrooms, a little cheese and two pieces of bacon.
- Lunch: Leftover steak and asparagus from the night before.
- Dinner: Garlic- and herb-roasted chicken thighs and sautéed zucchini.
- Break the fast: Scrambled eggs with avocado.
- Lunch: Big chef salad with turkey, ham, cheese and keto-friendly dressing.
- Dinner: Roast pork loin, served with side of mashed cauliflower (boiled, then run through blender with butter and cream).
- Breakfast: A bit of bacon and a side of scrambled eggs.
- Lunch: Pork loin and cauliflower mash (leftover).
- Dinner: Chicken and veggie skewers with green beans sauteed in butter on the side; bell pepper, onion and zucchini for skewers.
- Breakfast: Lustrous Greek yogurt (full-fat, no added sugar) with a tiny handful of nuts (if it tastes dry or too salty, you’re probably eating too many).
- Lunch: Leftover chicken cutlets on a skewer with green beans.
- Dinner: A plain cheeseburger (no bun), with lettuce, tomato and onion.
Tips for the First 7 Days
The first week of Keto can be difficult as your body adjusts! Here are a few things to keep in mind in order to make the most of your chances:
Hydrate, Hydrate, Hydrate. As your body purges carbs, it also flushes plenty of water. Stay hydrated by drinking plenty of water throughout the day and your body will keep adjusting well.
Mind Your Electrolytes. The “keto flu” — feeling tired, rundown and not quite yourself when you start a ketogenic diet — is a common experience for those who are new to the diet. These are times you get dehydrated, shed a lot of the electrolytes (sodium, potassium and magnesium) that go out with the water. Here’s what will: Taste a pinch of salt in your water — or other things packed with electrolytes, such as avocados and nuts and leafy greens.
Prepare for Cravings. Your body is in the habit of burning sugar. Strong cravings for carbs are quite typical when you follow a low-carb diet during the first week. The best defense against that is to be well supplied with keto-friendly snacks, like nuts, cheese sticks or celery and cream cheese.
Don't Obsess Over Calories. For the first week that’s all you want to concentrate on. If you know how to low-carb, that’s more important than calorie counting.” (And of course, eating to satisfaction – provided you’re eating lovely healthy fats and proteins – will help you stave off hunger and cravings).
Listen to Your Body. Every person's body reacts differently. Be aware of your discomforts. Low energy NO excused YOU could ALWAYS use MORE FAT! If that’s not cutting it for you, you can also drill down quite a bit more with your macro tracking.
Starting Your Keto Shopping trip
So think of the 7-day meal plan as a starting point on that journey, not the destination. It is meant to break the wall when you decide to become keto-adapted and to ease the “ketosis” which also gives you the opportunity to DIY your shake the way you want and stay clear of carbs as much as possible! You’ll have a better idea of what feels best and what isn’t working — and the state of your body after the fact. (hashtag) Keto goals, well on your way to enjoying the Keto benefits – energy, mental clarity, and melting away fat.
One day at a time, be consistent, not perfect.” You can do this”.
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