Best 7-Day Keto Meal Plan & Menu For Beginners (With Macros) keto dinner recipe

Here’s a detailed 7-day keto meal plan designed for beginners, complete with macros. Each day includes breakfast, lunch, dinner, and optional snacks. The focus is on simplicity and achieving a macronutrient ratio that supports ketosis (about 70% fat, 20-25% protein, and 5-10% carbs).

Get 21 Free Keto Recipes 🥑🎁 (Yummy)

7-Day Keto Meal Plan

Day 1

• Breakfast: Avocado & Egg Breakfast Bowl
  2 eggs scrambled with avocado slices, cooked in butter. Add a sprinkle of cheese if desired.
  Macros: 350 kcal, 30g fat, 15g protein, 4g net carbs
• Lunch: Grilled Chicken Salad with Olive Oil Dressing
  Grilled chicken breast over mixed greens with cucumber, olives, and a dressing made from olive oil and lemon juice.
  Macros: 400 kcal, 30g fat, 25g protein, 5g net carbs
• Dinner: Baked Salmon with Asparagus
  Salmon fillet seasoned with salt, pepper, and lemon, baked with a side of roasted asparagus.
  Macros: 500 kcal, 35g fat, 35g protein, 6g net carbs
• Snack: Handful of Almonds
  Macros: 150 kcal, 13g fat, 6g protein, 3g net carbs

Day 2

• Breakfast: Keto Chia Seed Pudding
  Chia seeds soaked overnight in unsweetened almond milk with vanilla extract and a few raspberries.
  Macros: 300 kcal, 25g fat, 10g protein, 5g net carbs
• Lunch: Zucchini Noodles with Alfredo Sauce
  Zoodles cooked with a creamy Alfredo sauce made from heavy cream, parmesan, and garlic.
  Macros: 450 kcal, 40g fat, 15g protein, 6g net carbs
• Dinner: Lemon Garlic Butter Shrimp with Cauliflower Rice
  Shrimp sautéed in garlic butter with lemon juice, served over cauliflower rice.
  Macros: 500 kcal, 35g fat, 30g protein, 6g net carbs
• Snack: String Cheese
  Macros: 80 kcal, 7g fat, 6g protein, 1g net carbs

Day 3

• Breakfast: Keto Pancakes with Butter
  Almond flour pancakes topped with butter and a sugar-free syrup.
  Macros: 320 kcal, 28g fat, 12g protein, 4g net carbs
• Lunch: Tuna Salad Lettuce Wraps
  Canned tuna mixed with mayo, diced celery, and pickles, wrapped in large lettuce leaves.
  Macros: 400 kcal, 35g fat, 20g protein, 4g net carbs
• Dinner: Creamy Spinach & Chicken Casserole
  Baked chicken with spinach in a creamy cheese sauce.
  Macros: 500 kcal, 40g fat, 35g protein, 5g net carbs
• Snack: Dark Chocolate (85% or higher)
  Macros: 100 kcal, 8g fat, 3g protein, 4g net carbs

Day 4

• Breakfast: Bulletproof Coffee
  Coffee blended with 1 tbsp MCT oil and 1 tbsp grass-fed butter.
  Macros: 220 kcal, 24g fat, 0g protein, 0g net carbs
• Lunch: BLT Lettuce Wrap
  Bacon, lettuce, and tomato wrapped in large romaine leaves with a touch of mayo.
  Macros: 350 kcal, 28g fat, 15g protein, 5g net carbs
• Dinner: Pork Chops with Creamy Mushroom Sauce
  Pan-seared pork chops served with a mushroom cream sauce and steamed broccoli.
  Macros: 550 kcal, 40g fat, 35g protein, 8g net carbs
• Snack: Celery Sticks with Cream Cheese
  Macros: 100 kcal, 9g fat, 3g protein, 2g net carbs

Day 5

• Breakfast: Scrambled Eggs with Cheese and Bacon
  2 eggs scrambled with shredded cheddar and served with 2 slices of bacon.
  Macros: 350 kcal, 30g fat, 18g protein, 2g net carbs
• Lunch: Chicken Caesar Salad
  Grilled chicken with romaine, parmesan, bacon bits, and a Caesar dressing.
  Macros: 400 kcal, 30g fat, 28g protein, 5g net carbs
• Dinner: Beef Stir Fry with Bell Peppers
  Beef strips stir-fried with bell peppers and soy sauce (or coconut aminos) served over cauliflower rice.
  Macros: 500 kcal, 35g fat, 30g protein, 6g net carbs
• Snack: 1/2 Avocado with Salt
  Macros: 150 kcal, 14g fat, 2g protein, 2g net carbs

Get 21 Free Keto Recipes 🥑🎁 (Yummy)

Day 6

• Breakfast: Greek Yogurt with Berries and Almonds
  Full-fat Greek yogurt with a few blueberries and crushed almonds.
  Macros: 300 kcal, 20g fat, 12g protein, 5g net carbs
• Lunch: Chicken Avocado Salad
  Diced chicken breast mixed with avocado, mayo, and lime juice, served on romaine lettuce.
  Macros: 450 kcal, 35g fat, 25g protein, 4g net carbs
• Dinner: Steak with Garlic Herb Butter and Zucchini
  Grilled steak topped with garlic herb butter, served with sautéed zucchini.
  Macros: 600 kcal, 45g fat, 40g protein, 5g net carbs
• Snack: Handful of Pecans
  Macros: 150 kcal, 15g fat, 3g protein, 2g net carbs

Day 7

• Breakfast: Omelet with Spinach and Feta
  Omelet made with 2 eggs, spinach, and crumbled feta.
  Macros: 300 kcal, 25g fat, 15g protein, 4g net carbs
• Lunch: Turkey Lettuce Wraps
  Turkey breast slices with avocado, cheese, and mayo, wrapped in lettuce.
  Macros: 350 kcal, 25g fat, 20g protein, 4g net carbs
• Dinner: Lemon Butter Cod with Green Beans
  Cod fillets cooked in lemon butter, served with green beans sautéed in olive oil.
  Macros: 500 kcal, 40g fat, 35g protein, 6g net carbs
• Snack: Cheese Cubes
  Macros: 100 kcal, 9g fat, 6g protein, 1g net carbs

Total Daily Macros

For each day, the average macronutrient breakdown is approximately:

• Calories: 1,900-2,100 kcal
• Fat: 135-150g
• Protein: 75-90g
• Net Carbs: 25-35g

Feel free to adjust portion sizes based on your target caloric intake and specific dietary needs. Would you like to make any adjustments or additions

Get 21 Free Keto Recipes 🥑🎁 (Yummy)