Your first week on keto: the complete guide
Starting the ketogenic diet without a plan is the fastest way to give up. This 7-day menu is designed for beginners: simple recipes, easy-to-find ingredients and balanced macros (about 1600 kcal per day, 70% fat, 25% protein, 5% carbs).
Day 1: Monday
- Breakfast: Scrambled eggs with butter (3 eggs, 15 g butter) + 1/2 avocado. 380 kcal, 2 g net carbs.
- Lunch: Chicken salad with olive oil, avocado, cucumber and feta. 520 kcal, 5 g net carbs.
- Dinner: Salmon with lemon butter + garlic sauteed broccoli. 580 kcal, 4 g net carbs.
Day 2: Tuesday
- Breakfast: Full-fat Greek yogurt + pecans + stevia. 320 kcal, 5 g net carbs.
- Lunch: Lettuce wrap with tuna, mayo and celery. 450 kcal, 3 g net carbs.
- Dinner: Ground beef sauteed with zucchini and a small amount of tomato sauce. 620 kcal, 7 g net carbs.
Day 3: Wednesday
- Breakfast: Spinach and cream cheese omelette. 400 kcal, 3 g net carbs.
- Lunch: Broccoli cheddar soup. 480 kcal, 6 g net carbs.
- Dinner: Roasted paprika chicken thighs + green salad with olive oil. 560 kcal, 4 g net carbs.
Day 4: Thursday
- Breakfast: Bacon (3 slices) + 2 fried eggs. 420 kcal, 1 g net carbs.
- Lunch: Avocado and shrimp salad with olive oil and lemon. 500 kcal, 4 g net carbs.
- Dinner: Grilled pork chop + mashed cauliflower with butter. 600 kcal, 5 g net carbs.
Day 5: Friday
- Breakfast: Keto smoothie (coconut milk, spinach, avocado, cocoa, stevia). 350 kcal, 5 g net carbs.
- Lunch: Deviled eggs (4 halves) + creamy cucumber salad. 420 kcal, 3 g net carbs.
- Dinner: Parmesan-crusted cod fillet + green beans with butter. 520 kcal, 5 g net carbs.
Day 6: Saturday
- Breakfast: Keto pancakes (eggs, cream cheese, almond flour) + whipped cream. 400 kcal, 4 g net carbs.
- Lunch: Keto burger (beef patty, cheese, lettuce bun, mayo). 600 kcal, 3 g net carbs.
- Dinner: Garlic butter shrimp + sauteed spinach. 480 kcal, 3 g net carbs.
Day 7: Sunday
- Breakfast: Reheated egg-bacon muffins (batch cooked). 360 kcal, 1 g net carbs.
- Lunch: Pesto mozzarella chicken + cherry tomatoes (small amount). 550 kcal, 4 g net carbs.
- Dinner: Grilled sausages + keto ratatouille (zucchini, peppers, eggplant in olive oil). 580 kcal, 8 g net carbs.
Shopping list for the week
Here is what you need to buy for this plan:
- 24 eggs
- 500 g chicken (thighs or breast)
- 2 salmon fillets
- 300 g ground beef
- 200 g shrimp
- 200 g bacon
- 4 avocados
- Broccoli, zucchini, spinach, cucumber, lettuce
- Butter, cream cheese, heavy cream, Greek yogurt
- Cheese: cheddar, feta, parmesan, mozzarella
- Olive oil, coconut oil
- Pecans, almond flour
Customize the plan to your needs
This plan is based on 1600 kcal. If you are taller, more active or have a different goal, your macros will vary. The Cetona app calculates your exact needs and generates a personalized keto plan every week, adapted to your preferences and your country.
For the full picture on this topic, check our complete keto diet guide: the science, macros, food list, 7-day plan and FAQ in one place.