7-Day Beginner Keto Meal Plan (Simple, Easy & Delicious)

If you’re curious about keto but feel overwhelmed with all the rules, don’t worry—I’ve got you. Starting keto doesn’t mean you need to eat bacon and butter 24/7 (unless you want to, then hey, I won’t judge 😅). This 7-day beginner keto meal plan is designed to make your life way easier: it’s simple, delicious, and perfect if you want to dip your toes into the low-carb lifestyle without feeling deprived.

I’ll walk you through breakfast, lunch, and dinner for each day, with quick recipes that actually taste good. Plus, you’ll get full ingredient lists and instructions so you can get cooking without scrolling through endless fluff. Ready? Let’s do this.

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🥓 Why Try a Keto Meal Plan as a Beginner?

• Low-carb, high-fat, moderate protein. That’s the basic formula.
• Boosts energy. You won’t crash mid-afternoon like when you live on sandwiches and chips.
• Keeps you full. Fat and protein = satiety. Bye-bye, constant snacking.
• Flexible. You can still enjoy tasty meals—keto is not just cheese and steak.

Now, let’s break down your 7-day beginner keto meal plan with easy recipes.

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Day 1: Classic & Comforting

Breakfast: Keto Scrambled Eggs with Spinach

Ingredients:

• 3 large eggs
• 1 tbsp butter
• 1 cup spinach (fresh)
• Salt & pepper to taste

Instructions:

1. Heat butter in a skillet.
2. Toss in spinach and sauté until wilted.
3. Crack eggs into the pan and scramble until fluffy.
4. Season with salt and pepper.

Quick, hearty, and takes less than 10 minutes.

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Lunch: Chicken Caesar Salad (No Croutons)

Ingredients:

• 1 grilled chicken breast (sliced)
• 2 cups romaine lettuce
• 2 tbsp Caesar dressing (low-carb)
• 1 tbsp parmesan cheese
• ½ avocado, sliced

Instructions:

1. Chop romaine and add to a bowl.
2. Top with chicken, avocado, parmesan, and dressing.
3. Toss lightly and enjoy.

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Dinner: Garlic Butter Salmon with Asparagus

Ingredients:

• 1 salmon fillet
• 1 tbsp butter
• 1 clove garlic, minced
• 6 asparagus spears
• Salt & lemon juice

Instructions:

1. Heat butter in a pan, sauté garlic.
2. Add salmon, cook skin-side down for 5 minutes.
3. Flip, add asparagus, cook 3–4 minutes more.
4. Squeeze lemon on top and serve.

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Day 2: Fresh & Flavorful

Breakfast: Keto Chia Pudding

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 tsp vanilla extract
• Stevia or monk fruit sweetener (optional)

Instructions:

1. Mix all ingredients in a jar.
2. Refrigerate overnight.
3. Stir and top with a few raspberries.

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Lunch: Turkey Lettuce Wraps

Ingredients:

• 4 large romaine leaves
• 3 slices deli turkey
• 1 slice cheddar cheese
• 1 tbsp mayo
• 2 cucumber slices

Instructions:

1. Layer turkey, cheese, mayo, and cucumber in lettuce leaves.
2. Roll up and secure with toothpicks.
3. Done. Seriously, that’s it.

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Dinner: Zucchini Noodles with Pesto & Chicken

Ingredients:

• 1 zucchini, spiralized
• ½ grilled chicken breast
• 2 tbsp pesto (low-carb)
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a pan, sauté zucchini noodles for 2 minutes.
2. Add chicken and pesto.
3. Toss well and serve hot.

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Day 3: Quick & Cozy

Breakfast: Avocado Egg Cups

Ingredients:

• 1 avocado, halved
• 2 eggs
• Salt, pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Scoop a little avocado out to make room.
3. Crack an egg into each half.
4. Bake for 15 minutes.

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Lunch: Tuna Salad Bowl

Ingredients:

• 1 can tuna (in water, drained)
• 1 tbsp mayo
• 1 boiled egg, chopped
• 1 cup mixed greens

Instructions:

1. Mix tuna, mayo, and egg.
2. Add on top of greens.
3. Sprinkle salt and pepper.

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Dinner: Garlic Butter Shrimp & Broccoli

Ingredients:

• 1 cup shrimp, peeled
• 1 cup broccoli florets
• 1 tbsp butter
• 2 cloves garlic

Instructions:

1. Heat butter, add garlic.
2. Toss shrimp and broccoli until cooked.
3. Season and serve.

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Day 4: Balanced & Satisfying

Breakfast: Keto Smoothie

Ingredients:

• 1 cup unsweetened almond milk
• ½ avocado
• 1 scoop protein powder (low-carb)
• 1 tbsp peanut butter

Instructions:

1. Blend all ingredients.
2. Drink immediately for max creaminess.

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Lunch: Egg Salad Lettuce Wraps

Ingredients:

• 2 boiled eggs
• 1 tbsp mayo
• 4 romaine lettuce leaves

Instructions:

1. Chop boiled eggs, mix with mayo.
2. Spoon into lettuce leaves.
3. Fold and eat.

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Dinner: Keto Taco Bowl

Ingredients:

• ½ lb ground beef
• ½ cup shredded cheese
• 1 cup lettuce, chopped
• 2 tbsp salsa (sugar-free)
• 2 tbsp sour cream

Instructions:

1. Cook ground beef, season with taco seasoning.
2. Place over lettuce, add cheese, salsa, and sour cream.
3. Boom—taco night without the carbs.

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Day 5: Light but Filling

Breakfast: Greek Yogurt with Nuts

Ingredients:

• ½ cup full-fat Greek yogurt
• 1 tbsp almonds
• 1 tbsp walnuts
• 1 tsp chia seeds

Instructions:

1. Mix everything in a bowl.
2. Enjoy cold.

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Lunch: Caprese Salad with Chicken

Ingredients:

• ½ grilled chicken breast
• 1 mozzarella ball (sliced)
• 1 tomato (sliced)
• 1 tbsp olive oil
• Fresh basil

Instructions:

1. Layer tomato, mozzarella, and chicken.
2. Drizzle with olive oil.
3. Sprinkle basil leaves.

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Dinner: Keto Cauliflower Fried Rice

Ingredients:

• 1 cup cauliflower rice
• 1 egg
• ½ cup chicken pieces
• 1 tbsp soy sauce (low sodium)

Instructions:

1. Heat oil, scramble egg.
2. Add cauliflower rice and chicken.
3. Stir in soy sauce and cook for 5 minutes.

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Day 6: Flavor-Packed

Breakfast: Keto Omelet

Ingredients:

• 2 eggs
• ½ cup mushrooms
• ¼ cup shredded cheese

Instructions:

1. Beat eggs, pour into a skillet.
2. Add mushrooms and cheese.
3. Fold and serve.

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Lunch: Salmon & Cucumber Salad

Ingredients:

• 1 salmon fillet, cooked
• 1 cucumber, sliced
• 1 tbsp olive oil
• 1 tsp lemon juice

Instructions:

1. Flake salmon, mix with cucumber.
2. Add olive oil and lemon juice.
3. Toss gently.

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Dinner: Keto Meatballs with Zoodles

Ingredients:

• ½ lb ground beef
• 1 egg
• ½ cup parmesan
• 1 zucchini (spiralized)
• 1 cup sugar-free marinara

Instructions:

1. Mix beef, egg, and parmesan. Form into meatballs.
2. Bake at 375°F (190°C) for 20 minutes.
3. Serve over zucchini noodles with marinara.

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Day 7: Easy & Comforting

Breakfast: Keto Pancakes

Ingredients:

• 2 eggs
• 2 tbsp almond flour
• ½ tsp baking powder
• 1 tbsp butter

Instructions:

1. Mix all ingredients into a smooth batter.
2. Cook on a skillet with butter until golden.
3. Stack and eat with sugar-free syrup.

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Lunch: Avocado Chicken Salad

Ingredients:

• 1 chicken breast, shredded
• ½ avocado, mashed
• 1 tbsp mayo
• 1 cup lettuce

Instructions:

1. Mix chicken, avocado, and mayo.
2. Serve on lettuce.

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Dinner: Keto Steak & Veggies

Ingredients:

• 1 small steak (sirloin or ribeye)
• 1 cup broccoli
• 1 tbsp butter
• Salt & pepper

Instructions:

1. Cook steak in butter until desired doneness.
2. Steam broccoli on the side.
3. Plate together and enjoy.

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Final Thoughts

So there you have it: a 7-day beginner keto meal plan that’s simple, easy, and delicious. No need to overthink it—just swap high-carb foods for these low-carb, tasty recipes and you’ll feel fuller, more energized, and maybe even a little proud of yourself for sticking with it.

If you’ve been thinking, “I can’t do keto—it’s too complicated,” I hope this plan proves otherwise. Cooking shouldn’t feel like rocket science; it should feel doable, tasty, and—dare I say—fun.

👉 Ready to give keto a shot? Start with Day 1 tomorrow and see how you feel by the end of the week. You might be surprised at how much you enjoy it.