The ketogenic or “keto” diet involves eating very low-carb, high-fat, and moderate protein to reach a metabolic state called ketosis. Here is a beginner weekly keto meal plan to provide an example of what simple keto meals look like and help you switch your body from burning glucose to burning fat and ketones for fuel.
What is Ketosis?
On keto, you restrict net carbs (total carbs minus fiber) to 20-50 grams per day. This low-carb intake coupled with adequate protein triggers ketosis – when your body starts relying on fat for energy versus carbs. Eating keto has been shown to aid weight loss, reduce seizures, and stabilize blood sugar.
Keto Macros for Beginners
When starting keto, aim for:
- Carbs: under 50g net carbs daily
- Protein: 0.8-1.2g per pound of body weight
- Fat: enough to feel satisfied, around 70% of total daily calories
As a beginner, staying under 50g net carbs ensures you reach ketosis. After adapting to keto over 2-3 months, carbs can be increased to 100g if desired while staying in ketosis.
Beginner Keto Shopping List
Stock up on these keto-friendly basics:
- Protein: Eggs, chicken, beef, pork, fish, tofu
- Dairy: Greek yogurt, heavy cream, cheese
- Nuts/seeds: Almonds, walnuts, pecans, pumpkin seeds
- Oils: Olive oil, avocado oil, coconut oil
- Vegetables: Spinach, kale, lettuce, tomatoes, cucumbers, peppers, broccoli, cauliflower, zucchini, onions
- Fruits: Berries, lemons, limes
- Herbs/spices: Salt, pepper, garlic, basil, oregano, cinnamon
Having keto staples on hand makes following the diet much easier.
Sample Keto Meal Plan for Beginners
Monday
Breakfast: Veggie omelet with cheese, avocado, salsa
Lunch: Tuna salad lettuce wraps with mayo and pickles
Dinner: Ground beef skillet with zucchini noodles, marinara sauce, parmesan
Tuesday
Breakfast: Keto yogurt with nuts and berries
Lunch: Chicken salad with mayo on lettuce leaves
Dinner: Baked salmon with roasted Brussels sprouts
Wednesday
Breakfast: Scrambled eggs with kale, goat cheese, avocado
Lunch: Leftover salmon salad with celery sticks
Dinner: Pork chops with zucchini, mushrooms, onions
Thursday
Breakfast: Chia pudding made with coconut milk and cocoa powder
Lunch: Bunless bacon cheeseburger with salad
Dinner: Chicken stir fry with broccoli, bell pepper, coconut aminos
Friday
Breakfast: Vegetable frittata muffins
Lunch: Tuna salad stuffed avocado
Dinner: Meatballs with roasted cauliflower mash and marinara
Saturday
Breakfast: Keto waffles made with almond flour, eggs, cinnamon
Lunch: Chicken lettuce wraps with ranch dressing
Dinner: Steak kabobs with grilled veggies
Sunday
Breakfast: Veggie scramble with kale, feta, olive oil
Lunch: Leftover meatballs with cucumber salad
Dinner: Roasted turkey breast with mashed cauliflower and gravy
5 Beginner Keto FAQs
How do I track my macros on keto?
Apps like MyFitnessPal or Senza make macro tracking easy. Enter your stats to determine keto macro targets. Log foods before eating to ensure you stay under 50g net carbs while getting adequate fat and protein.
What are good keto snacks?
Good keto snack options include nuts, seeds, cheese, deli meat, boiled eggs, celery with nut butter, berries with whipped cream, avocado, and smoothies made with nut milk and protein powder.
What sweeteners can I use on keto?
Natural sweeteners like stevia and erythritol or small amounts of monk fruit are recommended for keto. Avoid sugar alcohols like maltitol and high glycemic sweeteners like honey. Read labels.
How can I reduce keto flu symptoms?
Drink lots of water and mineral-rich bone broth. Get enough salt and magnesium. Eat more potassium-rich foods like avocado and spinach. Exogenous ketones and MCT oil may help too. Symptoms usually resolve within 1-2 weeks.
Do I need to count calories on keto?
Yes, you still need a calorie deficit to lose weight on keto. Use a TDEE calculator to determine your calorie target for weight loss based on your stats. Macros should fall within your target calories.
Conclusion
This beginner sample meal plan provides an overview of what balanced keto meals look like. Prioritize non-starchy vegetables, healthy fats, lean proteins, and low-carb fruits like berries while limiting processed foods. Planning meals and tracking macros will ensure success starting out. Listen to your body and stay under 50g net carbs daily until fat is adapted. With commitment and consistency, keto can kickstart weight loss and improve health.