FREE 7Days Keto Meal Plan for Beginners

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FREE  7 DAYS KETO MEAL PLAN FOR BEGINNERS

 

Looking for a FREE and EASY way to start the keto diet?  This free one week keto meal plan is geared toward beginners who want to save time with a plan you can follow easily.  Follow this healthy keto diet plan for 7 days to lose weight and feel great!  This ketogenic eating plan is also dairy free, gluten free, and low calorie to speed up your weight loss!  If you’re wondering “how do I start a ketogenic diet for free?” you’ve come to the right place!

When I first started the keto diet, I felt really overwhelmed and confused!  I was wondering “how do I get started on keto?”  There were so many rules: macros to count, foods to avoid, ketones to measure.  It was just too much– I almost quit before I even started my first week!  I wished there had been a free keto meal plan I could have followed for fast weight loss without the confusion, but I couldn’t find anything that suited my needs.  I was looking for a clean, dairy free approach to keto with recipes made from real food.  I couldn’t find anything, so I created my very own 7 day keto diet menu!  Today, I’m sharing that keto diet plan with you, so that you can have a fast and easy transition into keto without any frustration!  This is an easy to follow one week ketogenic diet meal plan to lose weight and feel great!

This keto meal plan is completely free and super easy to follow!  It includes some of my favorite real food keto recipes and your macros are already calculated for you (and calories too!)  In order to facilitate fast weight loss, this keto diet meal plan is restricted to 1200-1500 calories per day.  Fat is very satisfying and you’ll be surprised by how full you’ll feel on just 1200 calories.  Many people lose up to 10 pounds or more on similar one week keto diet plans.  Each day on this keto diet menu includes a breakfast, lunch, dinner, and snack/dessert recipe.  The recipes are delicious and super easy to make!

This meal plan follows the “classic keto” guidelines of approximately 75 % fat, 20 % protein, and 5 % net carbs a day.  You should eat one serving of the recipe, unless otherwise noted.  If you’re still hungry when following this keto meal plan, you can add extra fat (i.e. coconut oil, MCT oil, fat bombs, etc.)  You can also add extra fat by dipping your food in mayonnaise– just make sure you watch your calories and don’t go too overboard.  Another option is to double up on the servings (i.e. eat 2 servings of a recipe instead of one), which will keep your macros the same but double your calorie consumption.

Some helpful tips for this free keto eating plan:

  • Each breakfast, lunch, and dinner in this keto diet plan is a new recipe.  I purposefully chose not to repeat recipes because I wanted to give you as many different options are possible throughout the week.  If you don’t feel like cooking new recipes each day, you can repeat days using your leftovers (i.e. follow the day one menu on both Monday and Tuesday, so you don’t have to cook new recipes).
  • Remember, this is a CLEAN keto diet plan.  This means that all the recipes are dairy free and use healthy, whole food ingredients.  Many of the recipes are paleo, as well.  This adds the potential for faster weight loss and better results overall.  Plus, it’s healthier for you!
  • Other than salads and soups, most of these recipes freeze very well.  When I was on the ketogenic diet, I would cook several recipes over the weekend and freeze them to eat during the week.  It made the keto diet super easy and saved a ton of time.
  • Some of the snack recipes are used more than once during the week, so you don’t have to make new snacks everyday.
  • I wanted to make sure there was plenty of variety on this keto diet menu, so you won’t get bored!  This meal plan has Mexican, Japanese, Italian, Indian, and much more.  Everyday on this keto diet plan will be an exciting culinary adventure for you!  Who says diet food needs to be bland and boring? 😉

Day 1

Breakfast: Low Carb Blueberry Muffin Calories: 208, Total Fat: 45 g, Net Carbs: 5 g, Protein: 6 g

Lunch: Fat Burning Soup Calories: 124, Total Fat: 11.7, Net Carbs: 2.3 g, Protein: 2.6 g AND Chicken Paleo Alfredo Bake Recipe Calories: 355, Total Fat: 18.7 g, Net Carbs: 5.7 g, Protein: 37.7 g

Dinner: Low Carb Bang Bang Shrimp with Asian Slaw Calories: 363, Total Fat: 26 g, Net Carbs: 6 g,  Protein : 22 g

Snack: 2 Fudge Fat Bombs Calories: 256, Total Fat: 25.2, Net Carbs: 2.8 g, Protein: 4 g

Total: Calories: 1306, Total Fat: 126.6 g, Net Carbs: 21.8 g, Protein: 72.3

Macros: 75 % fat, 19 % Protein, 6 % carbs

Day 2

Breakfast: Rocket Fuel Latte (you can make substitute green or black tea for the coffee, if you’d like) Calories: 277, Total Fat: 25.8 g, Net Carbs: 1 g, Protein: 9.3 g

Lunch: Keto Meat Subs  Calories: 270, Total Fat: 22 g, Net Carbs: 2.5 g, Protein: 18.6 g

Dinner: Fat Burning Soup Calories: 124, Total Fat: 11.7, Net Carbs: 2.3 g, Protein: 2.6 g AND 1 cup (2 servings) Dill Chicken Salad Calories: 472, Total Fat: 33 g, Net Carbs: 2.5 g, Protein: 24 g

Snack: 2 Coconut Fat Bombs Calories: 172, Total Fat: 18 g, Net Carbs: 2 g, Protein: 0 g

Total: Calories: 1,315, Total Fat: 110.5, Net Carbs: 10.3, Protein: 54.5 g

Macros: 80% Fat, 17 % Protein, 3 % Carbs

Day 3

Breakfast: Crispy Keto Corned Beef & Radish Hash Calories: 252, Total Fat: 16 g, Net Carbs: 1.5 g, Protein: 23 g

Lunch: 1 cup (2 servings) Keto Tuna Salad on top of a handful of lettuce Calories: 496, Total Fat: 38 g, Net Carbs: 4 g, Protein: 40 g

Dinner: 2 Harissa Portobello Mushroom “Tacos” Calories: 405, Total Fat: 35, Net Carbs: 10 g, Protein: 10 g

Snack:  2 Fudge Fat Bombs Calories: 256, Total Fat: 25.2, Net Carbs: 2.8 g, Protein: 4 g

Total: Calories: 1409, Total Fat: 114.2 g, Net Carbs: 18.3, Protein: 77 g

Macros: 73 % Fat, 22 % Protein, 5 % Carbs

Day 4

Breakfast: Basic Keto Oatmeal Calories: 592, Total Fat: 47 g, Net Carbs: 4 g, Protein: 31 g

Lunch: Grilled Chicken BLT Salad with Peppercorn Ranch (to save time, you can use store bought ranch) Calories: 414, Total Fat: 34 g, Net Carbs: 3 g, Protein: 21 g

Dinner: Slow Cooker Madras Beef Curry Calories: 351, Total Fat: 22 g, Net Carbs: 5 g, Protein: 26 g

Snack: 2 Coconut Fat Bombs Calories: 172, Total Fat: 18 g, Net Carbs: 2 g, Protein: 0 g

Total: Calories: 1529, Total Fat: 121 g, Net Carbs: 14 g, Protein: 78 g

Macros: 75% Fat, 21 % Protein, 4 % Carbs

Day 5

Breakfast: Easy AIP Breakfast Burger Calories: 204, Total Fat: 15 g, Net Carbs: 3 g, Protein: 26 g

Lunch: Mexican Cauliflower Fried Rice Calories: 335, Total Fat: 27 g, Net Carbs: 5 g, Protein: 15 g

Dinner: Easy Keto Chicken Ramen Calories: 484, Total Fat: 30.3 g Net Carbs: 4.4 g, Protein: 44 g

Snack: 3 Ingredient Chocolate Mousse Calories: 334, Total Fat: 31 g, Net Carbs: 3 g, Protein: 3 g

Total: Calories: 1357, Total Fat: 103.3 g, Net Carbs: 15.4 g, Protein: 88 g

Macros: 70 % Fat, 26 % Protein, 4 % Carbs

Day 6

Breakfast: Keto Paleo Almond Flour Waffles Calories: 401, Total Fat: 37 g, Net Carbs: 4 g, Protein: 13 g

Lunch: One Pot Keto Sesame Chicken & Broccoli (drizzle two additional teaspoons of olive, avocado, or sesame oil on top) Calories: 284, Total Fat: 15 g, Net Carbs: 5 g, Protein: 30 g

Dinner: Pork Egg Roll in a Bowl Calories: 297, Total Fat: 20 g, Net Carbs: 5.5 g, Protein: 20 g

Snack: 2 Blackberry Coconut Fat Bombs Calories: 340, Total Fat: 37.4 g, Net Carbs: 1.4 g, Protein: 2.2 g

Total: Calories: 1322, Total Fat: 109.4 g, Net Carbs: 15.9 g, Protein: 65.2 g

Macros: 75 % Fat, 20 % Protein, 5 % Carbs

Day 7 

Breakfast: Paleo Chocolate Almond Butter Crepes Calories:217, Total Fat: 20.6 g, Net Carbs: 3 g, Protein: 6 g

Lunch: Fat Bomb Hamburger Soup Calories: 478, Total Fat: 34.5 g, Net Carbs: 10.7 g, Protein: 28.8

Dinner: Italian Sausage, Peppers, and Onions Calories: 420, Total Fat: 32.5 g, Net Carbs: 6.5, Protein: 23.5

Snack: 2 Blackberry Coconut Fat Bombs Calories: 340, Total Fat: 37.4 g, Net Carbs: 1.4 g, Protein: 2.2 g

Total: Calories: 1455, Total Fat: 125 g, Net Carbs: 21.6 g, Protein: 60.5 g

Macros: 77 % Fat, 17 % Protein, 6 % Carbs

 

I hope you enjoyed this easy ketogenic meal plan!  This one week plan was designed to show you an easy way to start the keto diet without having to count macros or worry about what foods to eat.  You can return to this keto meal plan anytime you need a little inspiration.  Good luck on your keto journey! 😃

 

Source : http://flaxseedsandfairytales.com/free-one-week-keto-meal-plan-beginners/


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