Free & Easy Keto Diet Plan for Beginners: Your 7-Day Low-Carb Meal Plan

What is the Keto Diet?

The ketogenic diet (keto) is a low-carb, high-fat diet that helps your body burn fat for fuel instead of carbs. It’s popular for weight loss, increased energy, and better focus.

But starting keto can feel overwhelming. What should you eat? What should you avoid?

That’s why I’ve created this free, easy keto meal plan for beginners—to help you start with confidence!

7-Day Free Keto Meal Plan for Beginners

This meal plan includes simple, budget-friendly meals with minimal prep time. Follow this guide for a week and see how easy and satisfying keto can be!

✅ Carbs kept under 20g net per day
✅ Simple, no-fuss ingredients
✅ Delicious & family-friendly meals

Day 1: Getting Started with Keto

🥑 Breakfast: Scrambled eggs with avocado & cheese
🥩 Lunch: Grilled chicken with spinach & feta salad
🥓 Dinner: Baked salmon with buttered asparagus
🥜 Snack: Handful of almonds & string cheese

Day 2: Easy & Quick Keto Meals

🍳 Breakfast: Keto egg muffins with bacon & cheese
🥗 Lunch: Tuna salad lettuce wraps
🍗 Dinner: Garlic butter chicken with roasted Brussels sprouts
🧀 Snack: Celery sticks with cream cheese

Day 3: Keeping It Simple

🍓 Breakfast: Greek yogurt with chia seeds & berries (low-carb)
🥓 Lunch: BLT lettuce wrap with avocado
🥩 Dinner: Bunless cheeseburger with roasted cauliflower
🥑 Snack: Guacamole with pork rinds

Day 4: Meal Prep Made Easy

🍳 Breakfast: Omelet with mushrooms & cheddar
🥗 Lunch: Keto cobb salad with ranch dressing
🥩 Dinner: Steak with garlic butter & sautéed zucchini
🥜 Snack: Almonds & dark chocolate (85%+)

Day 5: Fast & Filling Meals

🍳 Breakfast: Boiled eggs & bacon
🥗 Lunch: Chicken Caesar salad (no croutons)
🍗 Dinner: Lemon garlic shrimp with cauliflower rice
🧀 Snack: Cheese crisps

Day 6: Weekend Favorites

🍓 Breakfast: Keto pancakes with butter & sugar-free syrup
🥓 Lunch: Pepperoni & cheese roll-ups
🥩 Dinner: Baked pork chops with green beans
🥑 Snack: Avocado with salt & lime

Day 7: Easy & Budget-Friendly

🍳 Breakfast: Scrambled eggs & sausage
🥗 Lunch: Leftover chicken & veggie stir-fry
🥩 Dinner: Bunless beef tacos with sour cream & salsa
🥜 Snack: Handful of walnuts

Keto-Friendly Grocery List

🛒 Proteins:
✔ Eggs
✔ Chicken breasts/thighs
✔ Ground beef
✔ Salmon or tuna
✔ Bacon
✔ Cheese (cheddar, mozzarella, cream cheese)

🥑 Healthy Fats:
✔ Avocados
✔ Olive oil & butter
✔ Nuts & seeds

🥗 Low-Carb Vegetables:
✔ Spinach & kale
✔ Zucchini & cauliflower
✔ Asparagus & Brussels sprouts

🥜 Snacks & Extras:
✔ Pork rinds
✔ Dark chocolate (85%+)
✔ Greek yogurt (low-carb)

Keto Success Tips for Beginners

✅ Drink lots of water (aim for 8+ glasses per day)
✅ Increase electrolytes (sodium, potassium, magnesium) to avoid keto flu
✅ Eat when hungry, stop when full
✅ Plan meals ahead to avoid cravings

Starting keto doesn’t have to be hard—this free, easy keto plan makes it simple to follow!

💡 Want a full 30-day keto meal plan? Let me know in the comments!

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