Lose 15lbs in 7 Days with This Beginner Keto Diet: A Complete Meal Plan

Welcome to the world of the ketogenic diet! If you’re new to this low-carb, high-fat eating plan, you’re in for a treat. This beginner keto diet is designed to help you lose up to 15lbs in just one week while transitioning to a healthier, more sustainable lifestyle. The ketogenic diet has helped countless people shed unwanted pounds, boost their energy levels, and improve their overall health. So let’s get started on your 7-day meal plan!

**Please note that individual results may vary, and it is always recommended to consult with a healthcare professional before starting any new diet or exercise program.

Day 1

Breakfast:

Scrambled Eggs with Avocado and Cheddar Ingredients:

• 3 large eggs
• 1/2 avocado, diced
• 1/4 cup shredded cheddar cheese
• 1 tbsp butter or coconut oil

Method of Preparation:

1. Heat butter or coconut oil in a non-stick skillet over medium heat.
2. Whisk the eggs in a bowl, and pour them into the skillet.
3. Add diced avocado and shredded cheddar cheese.
4. Cook, stirring occasionally, until the eggs are fully cooked and cheese is melted.

Lunch:

Keto Cobb Salad Ingredients:

• 2 cups mixed greens
• 1/2 avocado, sliced
• 1 hard-boiled egg, sliced
• 1/4 cup crumbled blue cheese
• 2 slices cooked bacon, crumbled
• 1 grilled chicken breast, sliced
• Keto-friendly salad dressing of choice

Method of Preparation:

1. Assemble the mixed greens on a plate or in a salad bowl.
2. Top the greens with avocado, hard-boiled egg, blue cheese, bacon, and grilled chicken.
3. Drizzle your preferred keto-friendly salad dressing on top.

Dinner:

Lemon Garlic Butter Salmon with Asparagus Ingredients:

• 6 oz salmon fillet
• 1 tbsp butter
• 2 cloves garlic, minced
• 1 tbsp lemon juice
• 1/2 lb asparagus, trimmed
• Salt and pepper, to taste

Method of Preparation:

1. Preheat your oven to 400°F (200°C).
2. Place the salmon fillet on a baking sheet lined with parchment paper or aluminum foil.
3. In a small saucepan, melt the butter over low heat. Add the minced garlic and cook for 1-2 minutes, until fragrant.
4. Stir in the lemon juice and remove the saucepan from heat.
5. Pour the lemon garlic butter over the salmon fillet, and season with salt and pepper.
6. Arrange the asparagus around the salmon on the baking sheet.
7. Bake for 12-15 minutes, or until the salmon flakes easily with a fork and the asparagus is tender.

Day 2

Breakfast:

Keto Pancakes with Almond Flour Ingredients:

• 1 cup almond flour
• 2 large eggs
• 1/4 cup unsweetened almond milk
• 1 tbsp melted butter or coconut oil
• 1 tsp baking powder
• Pinch of salt
• Optional: keto-friendly sweetener, to taste

Method of Preparation:

1. In a mixing bowl, whisk together almond flour, eggs, almond milk, melted butter or coconut oil, baking powder, salt, and sweetener (if using).
2. Heat a non-stick skillet or griddle over medium heat.
3. Pour batter onto the skillet to form pancakes of your desired size.
4. Cook for 2-3 minutes on each side, or until the pancakes are golden brown and cooked through. Serve with your favorite keto-friendly toppings.

Lunch:

Greek Salad with Grilled Chicken Ingredients:

• 2 cups mixed greens
• 1/2 cucumber, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted
• 1/4 cup crumbled feta cheese
• 1 grilled chicken breast, sliced
• Keto-friendly Greek dressing

Method of Preparation:

1. Assemble mixed greens on a plate or in a salad bowl.
2. Top with cucumber slices, cherry tomatoes, Kalamata olives, feta cheese, and grilled chicken.
3. Drizzle with keto-friendly Greek dressing.

Dinner:

Zucchini Noodles with Creamy Avocado Pesto Ingredients:

• 2 medium zucchini, spiralized
• 1 ripe avocado
• 1/4 cup fresh basil leaves
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic
• 1/4 cup pine nuts or walnuts
• 1/4 cup olive oil
• Salt and pepper, to taste

Method of Preparation:

1. In a food processor or blender, combine avocado, basil, Parmesan cheese, garlic, and nuts. Process until smooth.
2. Slowly add olive oil while continuing to process the mixture. Season with salt and pepper to taste.
3. In a large mixing bowl, toss the zucchini noodles with the avocado pesto sauce until well coated.
4. Serve immediately, garnished with additional Parmesan cheese and nuts if desired.

Day 3

Breakfast:

Keto-Friendly Smoothie Ingredients:

• 1 cup unsweetened almond milk
• 1/2 avocado
• 1/4 cup frozen spinach
• 1/4 cup frozen raspberries
• 2 tbsp almond butter
• 1 tbsp chia seeds
• Optional: keto-friendly sweetener, to taste

Method of Preparation:

1. Combine all ingredients in a blender and blend until smooth and creamy.
2. Adjust the sweetener to your taste, if desired. Pour into a glass and enjoy!

Lunch:

Tuna Salad Lettuce Wraps Ingredients:

• 1 can (5 oz) tuna, drained
• 1/4 cup mayonnaise
• 1/4 cup diced celery
• 2 tbsp diced red onion
• 1 tbsp chopped fresh parsley
• Salt and pepper, to taste
• Large lettuce leaves, for wrapping

Method of Preparation:

1. In a mixing bowl, combine tuna, mayonnaise, celery, red onion, and parsley. Mix well and season with salt and pepper.
2. Spoon the tuna salad onto large lettuce leaves, wrap, and enjoy.

Dinner:

Keto Chicken Alfredo with Broccoli Ingredients:

• 1 lb boneless, skinless chicken breasts
• Salt and pepper, to taste
• 1 tbsp butter or coconut oil
• 2 cups broccoli florets
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 1 clove garlic, minced

Method of Preparation:

1. Season the chicken breasts with salt and pepper. Heat butter or coconut oil in a large skillet over medium heat.
2. Cook the chicken breasts for 5-6 minutes per side, or until fully cooked. Remove from the skillet and set aside.
3. In the same skillet, add the broccoli florets and cook for 3-4 minutes, or until tender.
4. In a small saucepan, heat the heavy cream, Parmesan cheese, and garlic over low heat. Stir until the cheese is melted and the sauce is smooth.
5. Slice the cooked chicken and add it back to the skillet with the broccoli.
6. Pour the Alfredo sauce over the chicken and broccoli, stirring to combine.
7. Cook for an additional 2-3 minutes, or until heated through. Serve immediately.

Day 4

Breakfast:

Keto Breakfast Burrito Bowl Ingredients:

• 3 large eggs
• 1/4 cup shredded cheddar cheese
• 1 tbsp butter or coconut oil
• 1/2 avocado, diced
• 2 tbsp sour cream
• 2 tbsp salsa
• 2 tbsp chopped cilantro
• Optional: cooked crumbled bacon or sausage

Method of Preparation:

1. In a non-stick skillet, heat butter or coconut oil over medium heat. Whisk the eggs and pour them into the skillet.
2. Add shredded cheddar cheese and cook, stirring occasionally, until the eggs are fully cooked.
3. Transfer the scrambled eggs to a serving bowl.
4. Top with diced avocado, sour cream, salsa, cilantro, and cooked bacon or sausage (if using). Enjoy!

Lunch:

Caprese Salad Ingredients:

• 2 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 4 oz fresh mozzarella, sliced or cubed
• 1/4 cup fresh basil leaves
• 2 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper, to taste

Method of Preparation:

1. Assemble mixed greens on a plate or in a salad bowl.
2. Top with cherry tomatoes, mozzarella, and basil leaves.
3. Drizzle with extra virgin olive oil and balsamic vinegar. Season with salt and pepper.

Dinner:

Keto Beef and Broccoli Stir-Fry Ingredients:

• 1 lb flank steak, thinly sliced
• 1/4 cup soy sauce or coconut aminos
• 2 tbsp sesame oil
• 1 tbsp minced ginger
• 2 cloves garlic, minced
• 3 cups broccoli florets
• Optional: red pepper flakes, to taste

Method of Preparation:

1. In a small bowl, whisk together soy sauce or coconut aminos, sesame oil, ginger, and garlic. Set aside.
2. Heat a large skillet or wok over medium-high heat. Add the sliced flank steak and cook for 2-3 minutes per side, or until browned.
3. Add the broccoli florets to the skillet, and cook for an additional 3-4 minutes, or until the broccoli is tender.
4. Pour the sauce over the beef and broccoli, stirring to combine. Cook for an additional 2-3 minutes, or until heated through.
5. Optional: add red pepper flakes for a spicy kick. Serve immediately.

Continue this meal plan for the remaining days, exploring new recipes and incorporating your favorite keto-friendly ingredients. Remember to stay hydrated, and don’t be afraid to adjust portion sizes based on your individual needs. Good luck on your keto journey, and enjoy the delicious meals along the way!

Day 5

Breakfast:

Keto Chia Pudding Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1/2 tsp vanilla extract
• Optional: keto-friendly sweetener, to taste
• Optional toppings: nuts, berries, coconut flakes

Method of Preparation:

1. In a mixing bowl, combine chia seeds, almond milk, vanilla extract, and sweetener (if using). Mix well.
2. Cover and refrigerate for at least 4 hours or overnight.
3. Serve with your choice of toppings.

Lunch:

Keto Chicken Caesar Salad Ingredients:

• 2 cups romaine lettuce, chopped
• 1 grilled chicken breast, sliced
• 1/4 cup grated Parmesan cheese
• 1/4 cup keto-friendly Caesar dressing
• Optional: cooked bacon bits

Method of Preparation:

1. Assemble chopped romaine lettuce on a plate or in a salad bowl.
2. Top with sliced grilled chicken, Parmesan cheese, and bacon bits (if using).
3. Drizzle with keto-friendly Caesar dressing.

Dinner:

Keto Eggplant Parmesan Ingredients:

• 1 large eggplant, sliced into 1/4-inch rounds
• 2 cups marinara sauce (sugar-free and keto-friendly)
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 cup almond flour
• 2 large eggs
• 1 tbsp Italian seasoning
• Salt and pepper, to taste

Method of Preparation:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a shallow dish, whisk together the eggs. In another shallow dish, combine almond flour, Italian seasoning, salt, and pepper.
3. Dip each eggplant slice into the egg mixture, then coat with the almond flour mixture. Place the coated slices onto the prepared baking sheet.
4. Bake for 20-25 minutes, flipping halfway through, until the eggplant is golden and crispy.
5. In a baking dish, spread a thin layer of marinara sauce. Place a layer of eggplant slices over the sauce, then add more marinara sauce, mozzarella cheese, and Parmesan cheese. Repeat the layers until all ingredients are used.
6. Bake for an additional 20-25 minutes, or until the cheese is melted and bubbly. Let cool for a few minutes before serving.

Day 6

Breakfast:

Keto Omelette with Spinach and Feta Ingredients:

• 3 large eggs
• 1/2 cup chopped spinach
• 1/4 cup crumbled feta cheese
• 1 tbsp butter or coconut oil
• Salt and pepper, to taste

Method of Preparation:

1. In a non-stick skillet, heat butter or coconut oil over medium heat.
2. Whisk the eggs in a bowl, then pour them into the skillet.
3. Cook the eggs until they are almost set, then add the chopped spinach and crumbled feta cheese on one side of the omelette.
4. Fold the other side of the omelette over the filling, and cook for an additional 1-2 minutes, or until the eggs are fully cooked and the cheese is melted. Season with salt and pepper.

Lunch:

Keto Tuna-Stuffed Avocado Ingredients:

• 1 can (5 oz) tuna, drained
• 1/4 cup mayonnaise
• 1/4 cup diced cucumber
• 2 tbsp diced red onion
• Salt and pepper, to taste
• 1 large avocado, halved and pitted

Method of Preparation:

1. In a mixing bowl, combine tuna, mayonnaise, cucumber, and red onion. Mix well and season with salt and pepper.
2. Spoon the tuna mixture onto the avocado halves, filling the cavity where the pit was. Serve immediately.

Dinner:

Keto Garlic Butter Shrimp with Zucchini Noodles Ingredients:

• 1 lb large shrimp, peeled and deveined
• 4 medium zucchini, spiralized
• 1/4 cup butter
• 4 cloves garlic, minced
• 1/4 cup chicken broth
• 1/4 cup grated Parmesan cheese
• Salt and pepper, to taste
• Optional: red pepper flakes, to taste

Method of Preparation:

1. In a large skillet, heat butter over medium heat. Add the minced garlic and cook for 1-2 minutes, until fragrant.
2. Add the shrimp to the skillet and cook for 2-3 minutes per side, or until pink and cooked through. Remove the shrimp from the skillet and set aside.
3. Add the chicken broth to the skillet, and bring to a simmer. Cook for 2-3 minutes to reduce the liquid slightly.
4. Stir in the spiralized zucchini noodles and cook for 3-4 minutes, or until the noodles are tender.
5. Return the shrimp to the skillet, and sprinkle with grated Parmesan cheese. Cook for an additional 1-2 minutes, or until heated through. Season with salt, pepper, and red pepper flakes (if using). Serve immediately.

Day 7

Breakfast:

Keto Coconut Flour Porridge Ingredients:

• 1/4 cup coconut flour
• 1 cup unsweetened almond milk
• 1/2 cup water
• 1 tbsp unsalted butter or coconut oil
• Pinch of salt
• Optional: keto-friendly sweetener, to taste
• Optional toppings: nuts, berries, coconut flakes

Method of Preparation:

1. In a saucepan, combine coconut flour, almond milk, water, butter or coconut oil, and salt. Cook over medium heat, stirring constantly until the mixture thickens to your desired consistency.
2. Adjust the sweetener to your taste, if desired. Serve with your choice of toppings.

Lunch:

Keto Chef’s Salad Ingredients:

• 2 cups mixed greens
• 1/4 cup diced cooked ham
• 1/4 cup diced cooked turkey
• 1/4 cup shredded cheddar cheese
• 1 hard-boiled egg, sliced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, sliced
• Keto-friendly salad dressing of choice

Method of Preparation:

1. Assemble mixed greens on a plate or in a salad bowl.
2. Top with diced ham, turkey, shredded cheddar cheese, sliced hard-boiled egg, cherry tomatoes, and cucumber.
3. Drizzle with your preferred keto-friendly salad dressing.

Dinner:

Keto Cauliflower Fried Rice with Chicken Ingredients:

• 1 medium head cauliflower, riced
• 1 lb boneless, skinless chicken breasts, cubed
• 2 tbsp coconut oil or butter, divided
• 1/2 cup diced onion
• 1/2 cup diced bell pepper
• 1/2 cup frozen peas (optional)
• 2 large eggs, beaten
• 2 tbsp soy sauce or coconut aminos
• 1 tsp sesame oil
• Salt and pepper, to taste

Method of Preparation:

1. In a large skillet or wok, heat 1 tbsp of coconut oil or butter over medium heat. Add the cubed chicken and cook for 5-6 minutes, or until fully cooked. Remove the chicken from the skillet and set aside.
2. In the same skillet, add the remaining 1 tbsp of coconut oil or butter. Add the diced onion and bell pepper, and cook for 3-4 minutes, or until softened. If using frozen peas, add them to the skillet and cook for an additional 1-2 minutes.
3. Push the vegetables to the side of the skillet, and pour the beaten eggs into the empty space. Cook the eggs, stirring occasionally until fully cooked. Mix the cooked eggs with the vegetables.
4. Add the riced cauliflower to the skillet, along with the cooked chicken. Stir to combine.
5. Pour the soy sauce or coconut aminos and sesame oil over the cauliflower rice mixture, stirring to distribute evenly. Cook for an additional 2-3 minutes, or until heated through. Season with salt and pepper to taste. Serve immediately.