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Beginner Keto Meal Plan

Start the Keto Diet With This Dietician's 1-Week Beginner Meal Plan

Sep 8 2018

The keto diet is a diet that is high in fat and low in carbs. It's used to manage type 2 diabetes but is commonly followed to aid in weight loss. Nutrition scientist Catherine Metzgar, PhD, RD, who is on the clinical team at Virta Health, created an exclusive keto meal plan for POPSUGAR.

The daily protein target is set at 14 ounces (determined by our demographic, which is women 18-35). You'll find that serving sizes have been included for all proteins except eggs, because they're generally one ounce per egg. Catherine advised eating five servings of nonstarchy vegetables to help achieve nutritional ketosis.

Disclaimer: Consult a doctor before making any dietary changes. If you are on antihypertensive/blood glucose lowering medications, please seek medical supervision before beginning this meal plan.

Image Source: Unsplash / Chris Ralston

Day 1

Breakfast: Two slices of bacon with two eggs scrambled in butter.

Lunch: Burrito bowl with four ounces of protein of choice (chicken, pork, beef, tofu), romaine, sautéed vegetables, and sour cream.

Dinner: Five ounces of seared salmon over sautéed lemon parsley cauliflower rice.

Snack options: One to two ounces of lower-carb nuts, meat sticks, hard-boiled eggs, cheese sticks, or veggies with a dip (spinach, artichoke, baba ganoush).

Drink options: Water, coffee or tea with heavy cream, unsweetened tea, sparkling water, sugar-free soda, and sugar-free sports drinks.

Image Source: Unsplash / Brooke Lark

Day 2

Breakfast: Two ounces of lox with cream cheese and cucumber rolls.

Lunch: Two ounces of deli meat rolled with two ounces of cheese in hearts of romaine lettuce.

Dinner: Six ounces of steak with garlic butter, mashed cauliflower, and green beans.

Snack options: One to two ounces of lower-carb nuts, meat sticks, hard-boiled eggs, cheese sticks, or veggies with a dip (spinach, artichoke, baba ganoush).

Drink options: Water, coffee or tea with heavy cream, unsweetened tea, sparkling water, sugar-free soda, and sugar-free sports drinks.

Image Source: Pexels / Markus Spiske

Day 3

Breakfast: Two-egg omelet with one ounce of cheese, one ounce of ham, and diced bell pepper.

Lunch: A four-ounce burger wrapped in lettuce, topped with one ounce of cheese, caramelized onions, lettuce, and mayo. Served with a side of pork rinds and dip.

Dinner: Four ounces of chicken alfredo sauce over courgette noodles.

Snack options: One to two ounces of lower-carb nuts, meat sticks, hard-boiled eggs, cheese sticks, or veggies with a dip (spinach, artichoke, baba ganoush).

Drink options: Water, coffee or tea with heavy cream, unsweetened tea, sparkling water, sugar-free soda, and sugar-free sports drinks.

Image Source: POPSUGAR Photography / Maria del Rio

Day 4

Breakfast: Two ounces of pork sausage with a hard-boiled egg.

Lunch: A cobb salad with four ounces of grilled chicken, one ounce of bacon, cucumber, artichoke hearts, and blue cheese dressing.

Dinner: Cauliflower mac and cheese (two ounces of cheese) and asparagus.

Snack options: One to two ounces of lower-carb nuts, meat sticks, hard-boiled eggs, cheese sticks, or veggies with a dip (spinach, artichoke, baba ganoush).

Drink options: Water, coffee or tea with heavy cream, unsweetened tea, sparkling water, sugar-free soda, and sugar-free sports drinks.

Image Source: Unsplash / Travis Yewell

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Day 5

Breakfast: Courgette patty with a fried egg.

Lunch: Three to five ounces of tuna salad with celery sticks, cucumber rounds, and/or green peppers.

Dinner: Three to four ounces of oven-roasted chicken thighs with pan-fried radishes.

Snack options: One to two ounces of lower-carb nuts, meat sticks, hard-boiled eggs, cheese sticks, or veggies with a dip (spinach, artichoke, baba ganoush).

Drink options: Water, coffee or tea with heavy cream, unsweetened tea, sparkling water, sugar-free soda, and sugar-free sports drinks.

Image Source: Unsplash / Chris Ralston

Day 6

Breakfast: Full-fat yoghurt with almonds.

Lunch: Palak paneer.

Dinner: Aubergine pizza rounds with a side salad.

Snack options: One to two ounces of lower-carb nuts, meat sticks, hard-boiled eggs, cheese sticks, or veggies with a dip (spinach, artichoke, baba ganoush).

Drink options: Water, coffee or tea with heavy cream, unsweetened tea, sparkling water, sugar-free soda, and sugar-free sports drinks.

Image Source: POPSUGAR Photography / Lexi Lambros

Day 7

Breakfast: Cheesy sautéed spinach with mushrooms.

Lunch: Four ounces of shrimp "tacos" wrapped in lettuce leaves or sliced jicama.

Dinner: Five ounces of baked pork chops with steamed broccoli and butter.

Snack options: One to two ounces of lower-carb nuts, meat sticks, hard-boiled eggs, cheese sticks, or veggies with a dip (spinach, artichoke, baba ganoush).

Drink options: Water, coffee or tea with heavy cream, unsweetened tea, sparkling water, sugar-free soda, and sugar-free sports drinks.

Image Source: POPSUGAR Photography / Cera Hensley

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