7-Day Keto Meal Plan for Beginners (Under 20 g Net Carbs)
Seven days, four repeating dinners, one shopping trip. Built to be followed, not admired.
Short answer: Simple, repeatable meals based on eggs, meat or fish, low-carb vegetables and a cooking fat. Fancy recipes can wait until week three.
Free, no sign-up. Ketora can also build a plan around your own macros.
How this plan is built
- Three meals, no snacks needed for most people.
- Every day stays under 20 g net carbs using standard servings.
- Dinners repeat so you cook four times, not seven.
- Portions are a starting point. Scale protein to your target from the macro calculator and adjust fat to hunger.
The week
| Day | Breakfast | Lunch | Dinner | Approx. net carbs |
|---|---|---|---|---|
| Mon | 3 eggs scrambled in butter, half avocado | Tuna salad on lettuce with olive oil mayo | Chicken thighs, roasted broccoli | 9 g |
| Tue | Greek yogurt with raspberries and chia | Leftover chicken over salad leaves | Beef and cabbage stir-fry | 13 g |
| Wed | Cheddar and spinach omelette | Leftover stir-fry | Salmon, asparagus, lemon butter | 10 g |
| Thu | Chia pudding with coconut cream | Salmon salad with cucumber | Bun-less burgers, side salad | 11 g |
| Fri | Bacon and eggs | Burger patty, coleslaw | Cauliflower crust pizza | 14 g |
| Sat | Smoked salmon, cream cheese, cucumber slices | Leftover pizza, greens | Pork shoulder, creamed spinach | 12 g |
| Sun | Mushroom and cheese omelette | Pulled pork in lettuce cups | Leftovers night | 10 g |
Full recipes for several of these meals: egg muffins, coconut chia pudding, beef and cabbage stir-fry, lemon butter salmon, burger bowl, fathead pizza and creamed spinach.
Prep schedule
- Sunday: boil eggs, make chia pudding, wash greens, roast a tray of broccoli and cauliflower.
- Wednesday: cook the burger patties and slaw for Thursday and Friday.
Make it yours
Any meal can be swapped for another with similar protein. Cooking South Asian food? Use the desi keto plan instead. If you dislike fish, replace salmon nights with chicken thighs; carbs barely change.
In Ketora, you pick the foods you actually eat, and the weekly menu and shopping list are generated around your own macros — including how much of the cooking fat ends up on your plate.
Frequently asked questions
What should I eat on my first week of keto?
Simple, repeatable meals based on eggs, meat or fish, low-carb vegetables and a cooking fat. Fancy recipes can wait until week three.
Do I need snacks on keto?
Most people find they do not once meals contain enough protein and fat. Keep a backup such as cheese, olives or nuts for the first week.
This guide is general information for healthy adults, not medical advice. See our medical disclaimer.