Keto Diet for Beginners Week 1 Meal Plan

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The Ketogenic Diet— a very popular and trending diet.

This diet supports low-carb and fat-laden meals, pushing the body to burn its fat for fuel as well as providing the proper nourishment with natural, whole foods!

However, the keto diet for beginners can be quite challenging.

The common question that every keto diet beginners ask is:

What should I eat?

In order to start the keto diet, you will need to meticulously plan ahead. This means that you need to have a viable plan ready.

Keep in mind that keto is very low in carbs, moderate in protein and high in fats. So, your nutrient intake should be something like 5 percent carbs, 25 percent protein,and 70 percent fats.

Do eat:

  • Avocado
  • Berries such as blackberries, raspberries,and other low-glycemic berries
  • Seeds and nuts such as sunflower seeds, walnuts, and macadamias
  • High-fatdairies such as butter, high fat cream,and hard cheeses
  • Leafy greens such as kale and spinach
  • Meats such as eggs, poultry, lamb, beef and fish
  • Sweeteners such as monk fruit, erythritol, stevia,and other low-carb sweeteners
  • Other fat sources such as saturated fats. High-fat salad dressings, and coconut oil

Do Not Eat

  • Tubers such as yams and potatoes
  • Fruits such as oranges, bananas,and apples
  • Sugar such as maple syrup, agave,and honey
  • Grains such as cereal, rice, corn and wheat

Knowing what you should and should not eat on a keto diet can help you get started easily and increase your success. So, we made it simple for you with this 1-weekketo diet meal plan for beginners to help you start your diet with as little effort as possible! All of these recipes come courtesy of the folks at Perfect Keto, the best source I have found for REAL keto diet information and supplements. Check out their recipes and more at Perfect Keto.


DAY 1

Breakfast:  Ketogenic Green Smoothie

Ingredient:

Instructions:

  1. In a blender, add coconut milk, brazil nuts, almonds,and
  2. Blend the ingredients until pureed.
  3. Add the rest of the ingredient and blend well.

Lunch: Tamari Marinated Steak Salad

Ingredient:

  • Avocado or olive oil
  • ¼ cup gluten-free tamari soy sauce
  • ½ lb steak
  • Salt
  • ½ tbsp fresh lemon juice
  • 4 sliced radishes
  • 6-8 cherry tomatoes or grapes chopped in halves
  • ½ bell pepper, chopped
  • 2 large handfuls salad greens

Instructions:

  1. Marinade steak in the tamari soy sauce.
  2. Prepare salad by tossing salad greens, radishes, tomatoes and bell peppers with salt, lemon juice,and olive oil.
  3. Add olive or avocado oil into a frying pan on high heat and cook the marinated steak.
  4. Slice steak and top with salad.

Dinner: Garlic Ghee Pan-Fried Cod

Ingredient:

  • Salt
  • 1 tbsp garlic powder (optional)
  • 6 minced garlic cloves
  • 2 tbsp ghee
  • 4 cod fillet

Instructions:

  1. In a frying pan, melt the ghee.
  2. Add half of the minced garlic to the pan
  3. Add cod fillets into the pan. Cook on medium heat.
  4. Sprinkle with garlic powder and salt.
  5. Wait for the fish to have a white color up to the side, then flip and add minced garlic.
  6. Cook until fillets have a solid white color.
  7. Serve with some ghee and garlic from the pan.

DAY 2

Breakfast: Chocolate Chia Pudding

Ingredient:

  • ½ tbsp dark chocolates or raw cocoa nibs
  • 5-10 Stevia extract drops
  • 1 tbsp powdered Swerve
  • 1 tbsp unsweetened cocoa powder
  • ½ cup almond milk or water
  • ¼ cup of heavy whipping cream or coconut milk
  • ¼ cup chia seeds

Instructions:

  1. Mix stevia, swerve, cacao powder, water or almond milk, coconut milk, and chia seeds.
  2. Let it sit for 10 to 15 minutes in the fridge (ideally overnight)
  3. Top with dark chocolates or cocoa nibs and serve.

Lunch: Easter Frittata

Ingredient:

  • 4 cherry tomato vines
  • Ground black pepper
  • Salt
  • 2 tbsp butter or ghee
  • 1 tbsp tarragon
  • 2 tbsp mint
  • 2 tbsp parsley
  • 1 package bacon
  • 1 package goat cheese
  • ¼ cup heavy whip cream,
  • 1 Large red bell pepper
  • 1 small shallot
  • 2 small spring onions
  • 20 small asparagus spears
  • 10 large eggs

Instructions:

  1. Preheat oven to 400 degrees
  2. Wash and prepare asparagus, bell pepper, spring onion, and
  3. Add ghee or butter to a pan and add all ingredients from step 2.
  4. Season with salt, cook for 5 minutes and set aside.
  5. Whisk eggs in a bowl. Add herbs and cream, season with ground pepper and salt and whisk thoroughly.
  6. Mix egg mixture and cooked vegetables in a baking dish. Crumble goat cheese all over.
  7. Place in oven and cook for 20 minutes.
  8. Remove dish from oven and lower temperature to 350 degrees Fahrenheit. Lay bacon over the frittata and place back in the oven for another 15 or 20 minutes.

Dinner: Salmon with Spinach and Hollandaise Sauce

Ingredient:

  • Salt
  • Ground black pepper
  • 1 serving Hollandaise sauce
  • 2 tbsp coconut or olive oil or ghee
  • 1 tbsp coconut milk or heavy whip cream
  • ½ large packet of frozen spinach
  • 1 salmon fillet

Instructions:

  1. Preheat oven to 3400 degrees Fahrenheit.
  2. Place salmon in a baking tray and drizzle with ghee or coconut or olive oil. Season with pepper and salt.
  3. Place in the oven and cook for 20 to 25 minutes.
  4. Wash spinach and remove excess water.
  5. Add olive oil or ghee to a skillet over medium heat.
  6. Add spinach and cook for 3 to 5 minutes while mixing. Season with salt.
  7. Add coconut milk or heavy whip cream. Mix for a few minutes and remove from heat.
  8. Remove salmon from the oven.
  9. Add spinach to plate and top with salmon fillet. Pour over hollandaise

DAY 3

Breakfast: Scrambled Eggs

Ingredient:

  • Salt
  • Pepper
  • 2 eggs
  • 1 tbsp butter

Instructions:

  1. Whisk eggs in a bowl with pepper and salt.
  2. Melt butter in a pan over medium heat.
  3. Pour eggs into the pan and stir for 1 to 2 minutes.

Lunch: Smoked Salmon

Ingredient:

  • Salt
  • Pepper
  • ½ lime (optional)
  • 1 tbsp olive oil
  • 2 oz. baby spinach
  • 1 cup mayonnaise
  • ¾ lb smoked salmon

Instructions:

  1. Put salmon in a plate. Top with spinach, lime,and
  2. Drizzle olive oil and season with pepper and salt.

Dinner: Pesto Chicken Casserole with Olives and Feta Cheese

Ingredient:

  • Salt
  • Pepper
  • ¼ chopped garlic cloves
  • 2 oz diced feta cheese
  • 2 tbsp pitted olives
  • 6 tbsp heavy whipping cream
  • ¾ green or red pesto
  • 1 oz butter
  • 6 oz. chicken breasts or thighs

Instructions:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Cut chicken pieces into bite-size and season with pepper and salt.
  3. Melt butter in a skillet and fry chicken pieces on medium heat.
  4. In a bowl, mix heavy cream and pesto.
  5. In a baking dish, place fried chicken pieces with garlic feta cheese, and olives. Add pesto.
  6. Bake for 20 to 30 minutes.

DAY 4

Breakfast: Creamed Coconut Milk with Nuts

Ingredient:

  • Cinnamon
  • 2 oz. creamed coconut milk
  • 1 handful of almonds
  • 3 oz of strawberries, raspberries or blueberries

Instructions:

  1. Place a can of coconut milk into a fridge overnight.
  2. Transfer coconut milk to a bowl and mix with a spoon.
  3. Top with berries, almonds,and

Lunch: Tuna Salad

Ingredient:

  • Salt
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 3 tbsp mayonnaise
  • 1 piece hard boiled eggs
  • 5 oz. drained or shredded tuna
  • 1 piece small head lettuce

Instructions:

  1. Tear leaves of lettuce, wash and drain. Spread leaves in a bowl.
  2. Add shredded or drained tuna.
  3. Top with hardboiled eggs, mayonnaise,and lemon juice.
  4. Drizzle with olive oil.

Dinner: Pork Chops

Ingredient:

  • Salt
  • Pepper
  • 2 tbsp ghee
  • 6 medium pork chops

Instructions:

  1. Rub pork chops with 1 tbsp of ghee from both sides and season with pepper and salt.
  2. Add 1 tbsp of ghee to a pan.
  3. Cook pork chops for about 2 minutes. Turn to other side and cook for another 2 minutes.
  4. Lower heat and cook for another 5 to 10 minutes on each side.

DAY 5

Breakfast: Coconut Porridge

Ingredient:

  • Salt
  • 4 tbsp coconut cream
  • 1 tbsp coconut flour
  • 1 egg
  • 1 oz. coconut oil or butter

Instructions:

  1. In a non-stick saucepan, add all ingredients.
  2. Mix well and place it on low heat while constantly stirring.
  3. Serve with cream or coconut milk.

Lunch: Shrimp and Artichoke plate

Ingredient:

  • Pepper
  • Salt
  • 2 tbsp olive oil
  • 2/3 oz. baby spinach
  • 4 tbsp mayonnaise
  • 3 sun-dried tomatoes
  • 7 oz. canned artichokes
  • 5 1/3 peeled and cooked shrimp
  • 2 eggs

Instructions:

  1. Cook eggs in a boiling pot of water.
  2. Remove egg shells.
  3. Place spinach, tomatoes, mayonnaise, artichokes, shrimp, and eggs on a plate.
  4. Drizzle olive oil over spinach and season with pepper and salt.

Dinner: Chicken Casserole

Ingredient:

  • Salt
  • Pepper
  • 1 ¼ oz. shredded cheese
  • 2/3 oz cherry tomatoes
  • 1/6 leek
  • 2 2/3 oz. cauliflower
  • ½ tbsp butter
  • 5 1/3 oz. chicken thighs
  • 1 tbsp lemon juice
  • 1 teaspoon green pesto
  • 2 2/3 tbsp sour cream or heavy whip cream

Instructions:

  1. Preheat oven to 400 degrees Fahrenheit
  2. Mix cream with lemon juice and pesto. Add pepper and salt.
  3. Season chicken with pepper and salt. Fry in butter until golden brown.
  4. Place fried chicken in baking dish and pour the cream
  5. Chop cherry tomatoes, leek, cauliflower. Top chicken with chopped ingredients.
  6. Sprinkle cheese on top and bake for 30 minutes.

DAY 6

Breakfast: Ghee and Coconut Coffee

Ingredient:

  • 1 tbsp coconut milk or almond milk
  • 1 or 2 cups of any coffee you want
  • ½ tbsp of coconut oil
  • ½ tbsp of ghee

Instructions:

  1. Add coffee, coconut or almond milk, coconut oil, and ghee in a blender.
  2. Blend for 5 to 10 seconds.
  3. Pour in a cup and enjoy.

Lunch: Mustard Sardine Salad

Ingredient:

  • Salt
  • Pepper
  • ½ tbsp mustard
  • 1 tbsp lemon juice
  • ¼ peeled and diced cucumber
  • 1 can sardine in olive oil

Instructions:

  1. Drain olive oils from sardines and mash sardines.
  2. Combine mustard, lemon juice, cucumbers, and sardines in a bowl.
  3. Season with pepper and salt and mix well.

Dinner: Thai Chicken and Rice

Ingredient:

  • ½ cup chopped cilantro
  • 1 tbsp tamari soy sauce (optional)
  • Coconut oil
  • Salt
  • Shredded meat from a whole chicken
  • 3 crushed garlic cloves
  • 3 chilies
  • 3 eggs
  • 1 tbsp grated ginger
  • 1 head cauliflower

Instructions:

  1. Break cauliflower and put in a food processor until it forms a rice-like
  2. In a large pan, place cauliflower with coconut oil. Stir regularly over medium heat.
  3. In a different pan, scramble eggs with coconut oil. Add eggs to cauliflower.
  4. Add chopped chilies, garlic, and ginger.
  5. Add shredded chicken meat when cauliflower is soft.
  6. Add tamari soy sauce and salt to taste.
  7. Mix well and garnish with cilantro.

DAY 7

Breakfast: Boiled Eggs with Mayonnaise

Ingredient:

  • 1 tbsp mayonnaise
  • 2 eggs
  • Avocado (optional)

Instructions:

  1. Place eggs in a boiling pot of water.
  2. Cook for 5 to 6 minutes for soft boiled eggs and 8 to 10 minutes for hard-boiled
  3. Serve with mayonnaise and avocado slices.

 

Lunch: Caesar Salad

Ingredient:

  • 1 oz. grated parmesan cheese
  • ¼ Romanian lettuce
  • 2 2/3 oz. bacon
  • Pepper
  • Salt
  • ½ tbsp olive oil
  • 5 1/3 oz. chicken breast

For Dressing:

  • Salt
  • Pepper
  • 1 tbsp chopped anchovies
  • 1 tbsp grated parmesan cheese
  • ¼ lemon juice
  • ½ tbsp Dijon mustard
  • 4 tbsp mayonnaise

Instructions:

  1. Mix ingredients for dressing in an immersion blender or with a whisk. Set aside in the fridge.
  2. Preheat oven to 400 degrees
  3. Place chicken in a baking dish that is greased.
  4. Drizzle melted butter or olive oil to chicken and season with pepper and salt.
  5. Bake chicken for 20 minutes or until cooked.
  6. Fry bacon and shred lettuce. Place lettuce at the base of a bowl. Add chicken and crispy bacon.
  7. Add the dressing and top with parmesan cheese.

 

Dinner: Keto Cheeseburger

Ingredient:

  • ½ oz. butter
  • ½ tbsp chopped oregano
  • ½ tsp paprika powder
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • 1 ¾ oz. shredded cheese
  • 6 oz. ground beef

For salsa:

  • Cilantro
  • Salt
  • ¼ tbsp olive oil
  • ¼ avocado
  • ½ scallion
  • ½ tomato

For toppings:

  • 1 tbsp pickled jalapenos
  • 1 ¼ oz. lettuce
  • 2 tbsp sliced dill pickles
  • 1 tbsp Dijon mustard
  • 1 ¼ oz cooked bacon
  • 3 tbsp mayonnaise

Instructions:

  1. Chop salsa ingredients. In a small bowl, stir ingredients.
  2. Mix half the cheese and seasonings into the ground beef.
  3. Make a patty and fry into a pan or you can grill it. Add cheese on top.
  4. Serve with lettuce, dill pickle, and

 

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