Keto Diet 7 Day Plan – 1 Week Keto Eating Menu

7 Day Eating Plan of Keto Diet

Have you been trying to lose weight, but nothing seems to work for you?

Maybe the diet is too hard to stick to because you’re always hungry. If a diet doesn’t keep you satisfied you won’t last long on it.

A keto diet may just be what you need if you want to lose weight. When you follow it correctly, you will keep yourself satiated without feeling too deprived.

But, starting a new diet plan can be daunting. There’s a learning curve to figuring out what you can and can’t eat.

Getting started with any diet takes dedication and diligence. Here’s a keto diet 7 day plan menu to get you started in the first seven days.

What is the Keto Diet?

The ketogenic diet is a low-carbohydrate, high-fat diet. “Ketosis” is the metabolic state your body goes into when you don’t eat carbs.

During ketosis, your body burns ketones for energy instead of glucose. Since you aren’t burning glucose, your insulin levels go down, and you burn more fat.

Nervous about trying a low carb diet?

Keto is unlike other low or no carb diets like Atkins or South Beach. With the keto diet, you won’t be woozy and hungry all the time. That’s because of all the fat you’ll be eating which will keep you satiated.

Wondering how eating fat can make you lose weight?

You won’t be indulging in unhealthy fats. Foods like avocado, olive oil, salmon, chia seeds, and more will fill you up and keep you burning calories.

Keeping those foods in your keto diet plan menu makes losing weight a lot easier.

Some Keto-Friendly Foods

When you go to the grocery store, stock up on foods with fat or protein and minimal carbs, like:

  • Avocado and avocado oil
  • Coconut Oil
  • Olive Oil
  • Nuts and nut butters
  • Chia Seeds
  • Ghee or butter
  • Fish, especially Salmon
  • Pork
  • Beef
  • Poultry
  • Eggs
  • Greek Yogurt
  • Cottage Cheese
  • Cheese
  • Kale
  • Cabbage
  • Spinach
  • Green Beans
  • Broccoli
  • Cucumbers, and more

Foods to Avoid

Steer clear of sneaky foods that are high in carbs, like carrots and sweet potatoes. Though they aren’t bad for you, they’re very starchy. Quinoa has a lot of protein, but it’s also a carb-rich food.

Be sure to stay away from foods with a lot of sugar. Even artificial sugar or natural fruit sugars should be limited.

Your Keto Diet 7 Day Plan Menu

When eating keto you should keep your diet to about 5-10% carbs, 25-30% protein, and 65% fat.

Day 1

Nervous to cut most of your daily carb intake? It won’t be hard as long as you’re getting the proper amount of fats.


An omelet with cheese, spinach, and turkey sausage.

You can cook your eggs with olive oil or better yet, try ghee. It’s clarified butter with a higher smoking point than regular butter or oils.


Tuna fish salad on a bed of greens.

Since you’re eating high fat, you’re free to mix your tuna with mayo. Enjoy it with some kale and cherry tomatoes.


Ginger crusted salmon and asparagus.

Day 2

What’s on the keto diet plan menu today? Burgers and chili!


Egg cups with bacon pieces.

This is a breakfast you can make in advance. Just mix up some eggs and chopped up bacon then bake in muffin tins. Store them in the fridge and heat them up for breakfast.


100% grass-fed beef burger with a lettuce wrap bun and a side salad.

You can even add a slice of cheese and mayo for condiments but . Drizzle your salad with a mix of olive oil and vinegar.


Real Texas chili with a sprinkle of cheddar and scallions.

Day 3

Tonight you’ll be trying cauliflower rice with your dinner. You can buy it chopped up and ready to cook in bags. Make it on your own with a food processor.


Cottage cheese sprinkled with cinnamon and a handful of almonds.


Salad with grilled chicken, avocado, tomatoes, and drizzled with olive oil.


Steak burrito bowl.

Chop up some lettuce and top it with cauliflower rice, tomatoes, steak, guacamole, and a dollop of sour cream.

Day 4

Who doesn’t love a Philly cheesesteak? Did you ever think you could have one on a diet? That’s what you get for dinner on today’s keto diet plan menu.


Avocado baked eggs.

Cut an avocado in half, pull out the pit and fill with an egg. Bake it in the oven until the egg is cooked.


Thai shrimp salad.

Add some grilled shrimp to your salad and drizzle it with a spicy peanut butter dressing.


Deconstructed Philly cheesesteak.

Chop up some steak and cook it with cheese and caramelized onions and bell peppers.

Day 5

Try one of these options unless you loved a different meal from one of the previous days. Feel free to mix and match your meals based on your tastes.


Sausage and spinach egg frittata.

Another great option to prepare the night before. Just wake up, heat and eat!


Egg salad with mayo on a bed of greens.


Pork loin with roasted peppers, asparagus, and onions.

Day 6

Ever tried Greek yogurt as a replacement for sour cream? You will today! It’s a great, protein-rich alternative that will keep you full all morning long.


Scrambled eggs with Canadian bacon, cheese, and a dollop of Greek yogurt on top.


Turkey roll ups and a side salad.

Take some deli turkey slices, dress them with some mayo, cheese, and lettuce. Roll them up for easy eating on-the-go!


Chicken lettuce cups.

Fill lettuce cups with chopped chicken, red onions, and mint. Drizzle them with the Thai peanut dressing you enjoyed a few days ago!

Day 7

You’re almost done your first week on the keto diet! Easier than you thought, right?


Keto pancakes and bacon.


Deconstructed BLTA salad.

Chop up some bacon, lettuce, tomato, and avocado. Mix it all up with a little mayo.


Spaghetti squash “pasta” with chicken, tomato sauce, and a sprinkle of parmesan.

Do You Wanna Go Keto?

You can stick to this menu, or you can start to experiment! Once you understand the basics, you can start trying different recipes or making up your own.

Jerry Connel is a fully qualified nutritionist and personal trainer. He is also currently undertaking a Ph.D. in Food Science at Oregon State University in the US. He has been a keen bodybuilder throughout his adulthood and is well-versed with health supplements.