Food

7-Day Keto Meal Plan with a Shopping List & Recipes

Published on: August 20, 2019

7-Day Keto Meal Plan with a Shopping List & Recipes

You've done your research, learned about the benefits, and you’re ready to go keto. But how exactly do you start? With careful planning, of course!

A solid meal plan ensures that you're sticking to the rules of the ketogenic diet. Keep in mind that making a meal plan is the toughest and most time-consuming part, but once you have your shopping list and weekly menu set, it's all smooth sailing from there!

This simple 7-day meal plan with recipes and a shopping list will make your switch to a keto diet easier. Not only can it give you an idea of what the keto diet looks like, this plan can help you to jumpstart your diet.

Looking for a longer meal plan? Make sure you check our 2-week meal plan.

Keep reading to learn more about what keto is, how to follow the ketogenic diet, and obtain a list of must-have keto ingredients.


keto-facts

Fast Facts on Keto

Before switching to any diet, it’s a good idea to learn about its basics.

So, what is the keto diet?

The ketogenic (keto) diet is a low-carb, high-fat diet. Its goal is ketosis – a metabolic state of enhanced ketone production and accelerated fat burning. The most important thing for getting into ketosis is restricting carbs.

Besides carb restriction, you’ll also need to aim for the following macros to enter ketosis:

  • 5-10% Carbs
  • 20-25% Protein
  • 70-80% Fats

These macros have been developed based on decades of careful research and experimentation [1], and they’re work best for the average, moderately active keto-er. Keto athletes, however, should tweak their macros.

Which now brings us to:


how-to-do-keto

How to Keto Correctly

Besides sticking to keto macros, you’ll need to follow these guidelines to follow keto successfully:

  • Eat 30 grams of net carbs a day – Net carbs are total carbohydrates minus fiber. This number seems to work well for most.
  • Avoid grains and legumes – Both are high in carbs and will put you close to your daily carb limit.
  • Choose above-ground veggies – These are typically lower in carbs than below ground veggies. Exceptions include tomatoes, butternut squash, and plantain.
  • Go for high-fat everything – Cream, cream cheese, butter, minced beef, and chicken thighs are some examples.
  • Eat berries and low-carb fruit – Berries are best on a keto diet. Here are 7 other low-carb fruits to consider.

These simple rules will help you shop for keto-friendly ingredients.


keto-food-list

Ingredients You’ll Need

Clean your kitchen of flour, beans, potatoes, frozen meals, as well as your secret stash of sweets and snacks, and replace those foods with these keto staples:

Butter

Butter is 80% fat and 100% keto-approved. It's a keto staple because it's so versatile: fry with it, bake with it, use it as a spread. If you're vegan, add coconut butter or coconut oil to your keto meal plan.

Almond and Coconut Flours

These will be your flour replacements for your muffins, pancakes, bread, and other pastries.

Almond Milk

A dairy-free, soy-free milk substitute for your keto diet. It's low-carb, moderate-fat, and rich in essential vitamins and minerals.

Avocados

The mighty avocado is high in heart-benefiting monounsaturated fatty acids. It's also exceptionally rich in fiber, which you need in your keto meal plan to maintain gut health [2].

Olive Oil

Olive oil is good for cardiovascular health because it is largely made of monounsaturated fatty acids [3]. It's also high in antioxidants and vitamin E. It’s likely the best cooking oil you could use in your keto meal plan.

Fatty Cuts of Meat

Rib-eye steak, T-bone, strip steak, shoulder, chicken, sausages, and ground beef are all great options. Also, mackerel, sardines, and salmon (fresh or canned) contain plenty of heart-healthy fats, making them keto-friendly.

Eggs & Dairy

Eggs and high-fat dairy products contain the perfect balance of fat and protein for the keto diet. They're also convenient and easy to prepare however you like.

Nuts & Seeds

Almonds, walnuts, sesame seeds, chestnuts, and flaxseeds are all important to add to your keto diet. These foods will provide you with plenty of vitamins, minerals, fiber, and antioxidants alongside fat. Also, peanut butter, almond butter, and sesame paste go great in keto breakfasts.

Coconut Everything

Milk, flour, butter, and coconut oil are essential in every keto meal plan because coconuts contain lauric acid – a medium chain triglyceride proven to boost ketone production and provide immediate energy [4]. Lauric acid also protects heart health, can reduce cancer risk, and has antimicrobial properties.

Low-Carb Vegetables

Leafy greens, cucumbers, and cauliflower are examples of low-carb vegetables you should add to your keto meal plan. Read our list of the top 15 low-carb veggies to shop for.

Non-Nutritive Sweeteners

Stevia, erythritol, and monk fruit are some examples.

Low-Carb Condiments and spices

Chili sauce, light soy sauce, mayo, balsamic vinegar. Also, salt, pepper, chili flakes, and herbs.


Besides the above keto must-haves, we also suggest shopping for keto supplements. MCT oil, exogenous ketones, and collagen peptides are supplements that can help you ease into ketosis and remain there. At Kiss My Keto, we provide all the necessary supplements to add to your keto meal plan. You can read more about keto supplements here.

Already got these keto must-haves?

Jump to this one week keto meal plan and start cooking.


7-Day Keto Meal Plan

This meal plan will make your first week of keto as easy as pie. Included are breakfast, lunch, and dinner. Double the portions if you want to meal prep and have leftovers.


MONDAY

monday-recipes

Breakfast: Hazelnut Pumpkin Pancakes

Almond flour and pumpkin flavors blend perfectly in these protein-rich pancakes. They’re ready in under half an hour. If you have the time, serve them warm with a dollop of Greek yogurt and chopped hazelnuts. One serving will give you almost 400 calories, which can be a good thing if your goal is to have a satisfying breakfast that will keep you full until lunchtime.


Lunch: Salmon Patties

You can make these patties a day ahead and reheat them or even eat cold - they’re good either way. At just 283 calories per serving, feel free to have two to three servings if feeling hungry. They’re easy to put together in just a couple of minutes and are perfect served with avocado and sour cream sauce.


Dinner: Keto Roast Chicken

Nothing beats roast chicken on lazy weeknights. It’s simple, delicious, and takes minimal effort. You’ll need to wait at least 2 hours before you can enjoy this easy dinner, though. Prep the chicken a day ahead and, once done, serve with your favorite keto veggies, cauliflower mash, or a different side dish of your own liking.


TUESDAY

tuesday-recipes

Breakfast: Keto Chorizo Omelette

What better way to start your day than with a hearty, egg-based breakfast? This recipe calls for a range of keto-friendly ingredients like bacon, chorizo sausage, avocado, cheddar, and heavy cream. The result is a fat-rich and low-carb omelette that’s both nutritious and satisfying. It’s perfect served with your favorite keto bread or a glass of plain yogurt.


Lunch: Very Berry Chocolate Protein Smoothie

If you’re a fan of having no-fuss lunch, you should definitely try out this protein-infused smoothie. It’s made with an almond milk base, frozen berries for added antioxidants, chia seeds for texture and healthy omega-3 fats, and chocolate-flavored protein powder both for taste and satiety. At over 130 calories and almost 14g of protein, you can count on this smoothie to keep you full.


Dinner: Keto Spicy Beef Curry

This is a simple curry recipe that you can make in around an hour. It’s made with only a handful of ingredients, but the result is a complex mixture of spicy and strong flavors. You can enjoy this meal as is or served with some cauliflower rice.


WEDNESDAY

wednesday-recipes

Breakfast: Keto Raspberry Breakfast Jars

You can make this simple breakfast the night before to save time. It will taste just as good, if not better. Chia seeds combined with creamy coconut milk make a decadent match. The raspberry and mint layer will give you your daily dose of vitamin C and powerful antioxidants to help you power through your day.


Lunch: Keto Falafel Salad

Whether you work from home or away, this keto falafel salad will satisfy your mid-day cravings. Keep in mind that it takes at least half an hour and lots of steps to make this meal. We suggest preparing individual ingredients the night before to save yourself time. Falafel salads are fiber and protein-rich, which will curb hunger come dinnertime.


Dinner: Corned Beef and Cauliflower Hash

My midweek, most of us are to beat to prepare elaborate dinners. That’s where meals like this simple hash come to save the day. You’ll need 30 minutes and 7 ingredients to make this lovely meal. Feel free to have two servings since there are only 123 calories in one serving of this cauliflower has. If you want to boost the calorie count further, add some sour cream.


THURSDAY

thursday-recipes

Breakfast: Keto Bagels

For a quick grab-n-go breakfast option, make these bagels ahead and store them in the fridge or freezer. Each bagel has almost 130 calories and 7g of protein. Use them to make a keto sandwich with ingredients like ham, cheddar cheese, sliced avocado, and scrambled eggs. Alternatively, eat with a butter or avocado spread and serve with your favorite smoothie or Greek yogurt.


Lunch: Keto Italian Rollups

A convenient lunchtime keto favorite, these rollups take minutes to make and have all your favorite keto ingredients to boot. Italian deli meats paired with cream cheese and a bit of chili peppers is all you need to make the base for these rollups. Enjoy them alone for a simple and satisfying snack or with your favorite keto crackers.


Dinner: Keto Beef and Broccoli Stir-Fry

A simple Chinese style beef and broccoli stir fry is easy to make when you’re too beat to cook. You’ll only need a handful of simple ingredients, 30 minutes of your time, and a deep pan or wok. Serve it with some fried cauliflower rice to soak up the succulent sauce and make it filling.


FRIDAY

friday-recipes

Breakfast: Baked Mini Frittatas with Mushrooms

Another great egg-based breakfast are these mini frittatas. This recipe yields 9 frittatas, each providing almost 140 calories, most coming from fat and protein. Use button mushrooms for this recipe or even portobello if that’s what you have.


Lunch: Lime Avocado Smoothie

Another smoothie that’s great for lunchtime is this avocado-based, green smoothie. Almond milk serves as a mild base here to help accentuate the pineapple and lime flavors. The result is a satisfying smoothie drink that’s both refreshing and filling. Topped with chia seeds and flavored with a bit of stevia, this smoothie will keep you within your carb limit and healthy.


Dinner: Deli Roast Beef and Cheese Platter

You can arrange this as an antipasto platter or enjoy it as is for dinner. There’s no cooking involved here, simply cutting and arranging keto-friendly ingredients that we know and love. At over 400 calories, 40g of fat, and 12g of protein per serving, this dish is definitely satisfying, especially if you eat it with some keto bread.


SATURDAY

saturday-recipes

Breakfast: Avocado Tuna Salad

To make your Saturday morning special, try out this healthy stuffed avocado salad. This recipe yields 2 slices, each providing 222 calories. Rich in anti-inflammatory omega-3 fatty acids from the tuna as well as heart-healthy monounsaturated fats from avocados, this avocado-based dish is a healthy way to start your day.


Lunch: Thai Beef Lettuce Wraps

For fans of Thai flavors, this is the perfect lunchtime meal. Flavorful beef wrapped in cabbage or romaine lettuce leaves and seasoned with parsley and mint, this dish is sure to leave you wanting more. This recipe yields a total of 4 servings, each providing 370 calories, 14g of fat, 53g of protein, and just 2g of net carbs.


Dinner: Spicy Beef Ramen

Ramen is the ultimate comfort food. But it’s not really keto friendly unless you use low-carb noodles like the ones used in this recipe. The dish is made with miracle noodles, which are made from glucomannan, a type of fiber from the konjac plant. Besides low-carb noodles, you’ll need ground beef, Asian and other spices, and beef stock to make this dinner meal.


SUNDAY

sunday-recipes

Breakfast: Biscuit Breakfast Sandwiches

Start this Sunday with these filling and tasty sandwiches. The biscuits are made from fathead dough and some herbs for extra flavor. The filling is a simple mix of scrambled eggs, bacon, and arugula. You can make the biscuit dough ahead and freeze it or keep it in the fridge. Serve with yogurt, lemon water, or a light smoothie.


Lunch: Green Turkey Salad

A simple turkey and greens salad can serve as a healthy lunchtime option. This one includes cooked and shredded turkey meat, which you can get from leftover turkey or make from scratch using turkey breasts. Watercress, arugula, blue cheese, sliced almonds, and balsamic vinegar are just a couple of other ingredients that combine perfectly in this salad.


Dinner: French Onion Soup

And finally, end your first week of keto with a warm bowl of French onion soup - you deserve it! This onion soup is comforting, tasty, and loaded with keto-friendly ingredients like butter, cheese, and almond flour croutons. It also has over 500 calories, 30g of fat, and 50g of protein.


Besides sticking to these meals, consider adding snacks to your meal plan to hit your daily calories and macros. You can find snack recipes here and here.

Want to know what to expect after your first week of keto?

Well, most people are able to enter ketosis within 3-7 days of starting a keto diet. Signs of ketosis to look out for include:

  • Keto breath (a strong fruity-smelling breath)
  • Changes in energy levels
  • The keto flu (a common side effect of switching to ketosis)
  • Ketones in urine (measurable with urine strips)

Switching to ketosis is often uncomfortable at first for most people. This is because most are not used to restricting carbs to a level that produces ketosis and their bodies may react to this change. Another reason you may experience discomfort is because you developed keto flu, a side effect that includes symptoms like:

  • Headache
  • Muscle aches
  • Fatigue
  • Heart palpitations
  • Nausea
  • Stomach upset
  • Brain fog

These symptoms are most commonly a result of electrolyte imbalances but also changes in blood glucose levels. Luckily, the keto flu is easy to prevent by staying hydrated, eating enough, and even taking electrolyte supplements. Some people find that the keto flu is easier to beat by taking MCT oil or exogenous ketones in the first week of a keto diet.


Take-Home Message

Planning is definitely one of the most difficult parts of going keto. From learning about keto macros to creating a meal plan days to weeks in advance, planning a successful keto strategy can take up a lot of time. That’s why you’ll often find ready-made meal plans such as this one that help ketoers jumpstart their journey.

Besides following this meal plan during your first week of keto, another option is to make your own meal plan. Follow our guide here to see how you can do just that. There, you’ll find out how to create a meal plan that best suits your needs and lifestyle. After all, when made personal, you’re more likely to find this new lifestyle fun and sustainable.


References:

  1. Wheless JW. History of the ketogenic diet.2008 November 4 - https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1528-1167.2008.01821.x
  2. Schley PD, Field CJ. The immune-enhancing effects of dietary fibres and prebiotics. 2002 May - https://www.ncbi.nlm.nih.gov/pubmed/12088522
  3. Guasch-Ferré M et al. Olive oil intake and risk of cardiovascular disease... View all references

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