7-Day Ketogenic Diet Menu and Meal Plan for Beginners

Understanding the Ketogenic Diet

The ketogenic or "keto" diet is a very low-carb, high-fat diet that shares similarities with low-carb diets like the Atkins diet. It involves significantly reducing carbohydrate intake and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels as well.

Benefits of a Keto Diet

Here are some of the top health benefits of following a ketogenic diet:

Weight loss - The increased fat intake and reduced carbs helps promote fat loss.
Appetite control - Ketosis helps reduce hunger and cravings.
Improved diabetes markers - Low carb diets can quickly lower blood sugar and insulin levels.
Reduced risk factors for heart disease - Ketosis improves triglycerides, HDL cholesterol and blood pressure.

For these reasons, keto diets are used therapeutically for conditions like obesity, type 2 diabetes and epilepsy.

Common Side Effects

When transitioning into ketosis, some people may experience side effects, often nicknamed "keto flu," including:

Headaches
Fatigue
Dizziness
Difficulty focusing ("brain fog")
Poor sleep
Constipation
Bad breath

These effects usually resolve within a few days to weeks as the body adapts to burning fat instead of carbs for fuel.

What to Eat on a Keto Diet

Eating keto means choosing foods that are low in carbs but high in fat and protein. Your macronutrient ratios should be around:

70-80% of calories from fat
20-25% of calories from protein
5-10% of calories from carbs

This typically looks like limiting net carbs to 20-50 grams per day. The rest of your calories come from protein and fat.

Keto-Friendly Foods

Here are some of the best foods to eat on a ketogenic diet:

High-Fat Meats

Beef
Pork
Lamb
Poultry like chicken and turkey
Full-fat dairy like butter and cream

Oils and High-Fat Plant Foods

Olive oil
Coconut oil
Avocado and avocado oil
Nuts and nut butters
Seeds
MCT oil

Low-Carb Vegetables

Leafy greens like spinach and kale
Broccoli
Cauliflower
Bell peppers
Asparagus
Cucumber
Celery
Zucchini

Other Low-Carb Options

Eggs
Cheese
Berries
Plain Greek yogurt
Chia seeds and flaxseeds
Non-starchy vegetables

Foods to Avoid on Keto

Here are the foods you must limit or avoid altogether on a ketogenic diet:

Grains like bread, pasta, rice and oats
Starchy vegetables like potatoes, sweet potatoes and corn
Legumes like beans, lentils, chickpeas and peanuts
Sugary foods like soda, fruit juice, smoothies, cake, ice cream, candy and chocolate
Fruit other than berries
Alcohol
Sugar-free diet foods

7-Day Sample Keto Menu

Here is an example of what a week on the ketogenic diet could look like. The macronutrient ratios for this sample menu are:

5% carbs
20% protein
75% fat

These percentages put this sample menu right in the range of a standard ketogenic diet.

Monday

Breakfast: Scrambled eggs with cream cheese, smoked salmon and avocado Lunch: Greek yogurt with blueberries, almonds and chia seeds Dinner: Bacon cheeseburger (no bun) with green salad and olive oil dressing Snack: Celery sticks with guacamole

Tuesday

Breakfast: Keto smoothie with MCT oil powder, almond milk, spinach, collagen and vanilla Lunch: Tuna salad stuffed in tomatoes Dinner: Grilled chicken wings with Parmesan and ranch dressing Snack: Hard-boiled eggs

Wednesday

Breakfast: Veggie omelet with cheese, mushrooms, avocado and salsa Lunch: Shrimp salad wrapped in lettuce leaves Dinner: Meatballs served with zucchini noodles and Parmesan cheese Snack: Macadamia nuts

Thursday

Breakfast: Coconut yogurt with chopped walnuts and cinnamon Lunch: Burgers (no bun) with mustard, avocado, onion, tomato and pickles Dinner: Chicken fajitas with sauted bell peppers and onion (no tortillas) Snack: Pepperoni slices and cheese crisps

Friday

Breakfast: Mushroom omelet with goat cheese and fresh basil Lunch: Celery stalks with nut butter Dinner: Salmon cooked in avocado oil with broccoli Snack: Olives

Saturday

Breakfast: Keto waffles topped with butter and blackberries Lunch: Caesar salad with chicken, Parmesan and olive oil dressing Dinner: Steak with roasted asparagus Snack: Cherries

Sunday

Breakfast: Baked egg cups with spinach, peppers and mushrooms Lunch: Turkey roll-ups with cheese slices Dinner: Pork chops with Brussels sprouts Snack: Cottage cheese with flax seeds and cinnamon

Repeat these meals, switching up the proteins, vegetables and fat sources for variety if desired. There are endless keto-friendly recipes available online to keep your diet exciting.

Tips for Keto Success

Here are some tips to help you get started and stick with the ketogenic diet:

Track your macronutrients using an app to ensure optimal ratios
Plan your meals ahead of time so you stay on track
Drink plenty of water and electrolyte beverages to stay hydrated
Add salt to your foods to replace minerals lost from low carb intake
Include plenty of low-carb vegetables for micronutrients
Monitor ketones with urine strips to ensure you reach ketosis
Pay attention to portion sizes - calories still matter on keto!

The ketogenic diet may seem restrictive at first, but it offers proven benefits for weight loss, diabetes, heart health, brain function and more. With proper planning, you can follow a keto diet while enjoying a variety of delicious high-fat meals.

FAQs

What are the macronutrient ratios for this 7-day keto menu?

This sample 7-day keto menu contains around 5% of calories from carbs, 20% of calories from protein, and 75% of calories from fat. This macronutrient ratio is within the range for a standard ketogenic diet.

How much protein can I eat on the keto diet?

Aim for around 0.6-0.8 grams of protein per pound of lean body mass. The protein foods included in the 7-day sample menu provide adequate protein while staying within keto macronutrient ranges.

Can I drink alcohol on the keto diet?

Alcohol is high in carbs, so it must be limited. Dry wines and spirits like whiskey can fit into keto diets in moderation. Avoid beer, sweet wines, and sugary mixers.

Do I need to track my food on a keto diet?

Yes, tracking your macronutrients using an app can help ensure you maintain the optimal keto ratios. It’s especially helpful when first starting out.

How long should I stay on the keto diet?

How long you follow keto depends on your goals. Many stay on keto long-term for health benefits. For weight loss, transition off keto once you’re at your goal weight.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.