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The goal of a keto diet is to get into ketosis. This isn’t an overnight thing. Generally, two weeks of low carb eating is a good start. It takes time for our bodies to adapt to a keto diet. Keep in mind this might not be an easy transition – some people experience Keto Flu about that there. Make sure you’re staying hydrated and are getting enough electrolytes this will help with keto flu symptoms.

As your body begins to wean itself off it’s an addiction to carbs, sugars, and processed foods – you will experience weight loss. Don’t worry about restricting calories at the start of your two-week ketogenic diet. It’s unnecessary and not recommended until you get in the groove of things after a couple of weeks on a keto diet plan.

Use our 7 Day Keto Meal Plan below to help get you started.


Making your own plan can be fairly easy – but it’s not for everyone. If you feel like you can take it on – sit down and find some keto friendly recipes and then write out a keto menu plan for the week. Macros are important on a ketogenic diet. This is the fats/carbs/proteins/calories of a recipe. If you find a recipe without macros counted, you can enter the ingredients into an app like Cronometer or MyFitnessPal to get the macros and calorie counts. Generally, stay within the following macro counts daily (this is for a Standard Keto Diet):

  • High fat: 70-80% of your calories
  • Moderate protein: 20-25% of your calories
  • Low carb: 5-10% of your calories
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Use a keto calculator to find out how much YOU should eat.

To make things real simple in the beginning, we’ve made this 7 day keto meal plan sample for you. Hope you enjoy and find it helpful on your new keto journey.

((Scroll to see all recipes below for the 7 day keto meal plan.))

Keep in mind that this is a transitional plan. It isn’t perfect and neither are you. Generally, on Keto you want to stay within a certain macro range, this plan is pretty close, but not exact – but it’s okay because you’re transitioning along with this 7 day keto meal plan sample.

When you finish this plan try to lower your carbs even lower if you can. 20-25 max a day.

DAY 1:

  • Breakfast – Almond Flour Pancake
  • Lunch – Sirloin Steak Salad with Avocado
  • Dinner – Baked Mustard Pork Chop {SAVE 1/2 RECIPE FOR LEFTOVERS}

TOTAL DAY 1 KETO MACROS: 1169 calories, 94g fat (71%), 28g carbs (9%), 59g protein (20%), 8g fiber

DAY 2:

  • Breakfast – Yogurt, Berries + nuts
  • Lunch – {Leftovers} Baked Mustard Pork Chop
  • Dinner – Zucchini + Ground Beef
  • Snack – Macadamia Nuts

TOTAL DAY 2 KETO MACROS: 1239 calories, 92g fat (70%), 32g carbs (11%), 56g protein (19%), 10g fiber

DAY 3:

  • Breakfast – Bacon Egg Cups {SAVE 1/2 RECIPE FOR LEFTOVERS}
  • Lunch – Rocket Bacon + Walnut Salad
  • Dinner – Sausage Stuffed Peppers {SAVE 1/2 RECIPE FOR LEFTOVERS}
  • Snack/Side Dish – Mashed Cauliflower

TOTAL DAY 3 KETO MACROS: 1109 calories, 85g fat (69%), 41g carbs (14%), 49g protein (17%), 16g fiber

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DAY 4:

  • Breakfast – Strawberry Coconut Smoothie
  • Lunch – {Leftovers} Sausage Stuffed Peppers
  • Dinner – Chicken with Olives + Tomatoes {SAVE 1/2 RECIPE FOR LEFTOVERS}
  • Snack – Avocado with Balsamic Dressing

TOTAL DAY 4 KETO MACROS: 1290 calories, 101g fat (70%), 57g carbs (14%), 45g protein (16%), 24g fiber

DAY 5:

  • Breakfast – Quick Broccoli Scramble
  • Lunch – Avocado Cucumber Soup
  • Dinner – Thai Coconut Soup {SAVE 1/2 RECIPE FOR LEFTOVERS}
  • Snack – Walnuts

TOTAL DAY 5 KETO MACROS: 1168 calories, 111g fat (80%), 33g carbs (9%), 45g protein (11%), 14g fiber

DAY 6:

  • Breakfast – {Leftovers} Bacon Egg Cups
  • Lunch – {Leftovers} Thai Coconut Soup
  • Dinner – 50-50 Burgers {SAVE 1/2 RECIPE FOR LEFTOVERS}

TOTAL DAY 6 KETO MACROS: 1144 calories, 102g fat (76%), 17g carbs (6%), 63g protein (18%), 3g fiber

DAY 7:

  • Breakfast – Yogurt, Berries + Seeds
  • Lunch – {Leftovers} 50-50 Burgers
  • Dinner – {Leftovers} Chicken with Olives + Tomatoes

TOTAL DAY 7 KETO MACROS: 1172 calories, 96g fat (73%), 28g carbs (10%), 49g protein (17%), 12g fiber

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