7 day keto diet plan to lose 10 pounds is designed specifically for fat loss. It’s more of a reduction in carbs that makes the body go into a state called ketosis. This is where the body will make use of fat as a source of energy. In order to stay in ketosis, you have to know the foods you can eat on keto and keto-friendly snack options.
How do I start following the keto diet plan? Our 7-day keto diet meal plan for beginners will ensure you get all the benefits of a keto diet. The ketogenic diet is a high-fat diet that is low in carbs and very effective in the process of losing weight. A ketogenic diet contains about 80% fat, 15% protein, and 5% carbs.
7-Day Keto Diet Meal Plan for Beginners
Are you ready to see weight loss results, boost energy, and feel your best? If yes, you’ve come to the right place.
The keto diet is a high-fat, very low carbohydrate diet designed to bring your body into ketosis.
The diet works by greatly reducing carbohydrates and increasing your fat intake to up to 75% of daily calories.
The keto rules have it that fats should replace the majority of your daily calories.
Protein and carbohydrates count for the rest of the 25 percent of macronutrient intake.
To illustrate, this translates to your macros looking something like this:
- 75% of calories from fat,
- 20% from protein
- 5% from carbs (20g-50g of net carbs per day on average).
With the keto diet, the aim is a complete shift of the energy and fuel source of the body.
This carb reduction forces your body to deplete the body’s glycogen stores, which is the first choice of energy, and forces your body to rely on fats (or ketones) for fuel.
This process is called ketosis. It’s a metabolic state where your body taps into stored body fat and fats from foods for energy.
The diet is well sought after not only for its fat-burning ability but also as a way to generate a speedy weight loss.
Plus, ketogenic foods are naturally more satiating than carbs.
People on a low carb diet often find themselves with a lower appetite, which can further aid in the shedding of excess weight.
In addition to weight loss, research has attributed certain health benefits to the keto diet.
These include a lower risk of Alzheimer’s disease, heart disease, and better mental clarity, as well as reducing symptoms from other health conditions such as epilepsy.
In this article, you’ll discover what the keto diet is and the easiest way to get started. Plus, I’ll also provide a 7-day keto diet plan and menu to get you started.
What Is The Keto Diet?
Living a keto lifestyle means following a low-carb, moderate protein, and high-fat diet.
It is the swapping of fat for carbs that pushes your body into ketosis, using its alternate energy metabolism.
Because our diets are typically so carbohydrate-heavy in modern society (especially in the United States), starting a new diet can sometimes feel intimidating.
As the standard American diet often consists of heavily processed foods lacking in nutrients.
The type of diet we eat can impact everything from our weight to our energy levels and overall health.
Unfortunately, diets with lots of carbs and very little nutrients that many of us in the United States eat may leave us feeling sluggish and lead to inflammation and health problems long term.
While keto is certainly a lifestyle change, it comes along with so many health benefits!
Plus, the good news is that it’s becoming more mainstream, which means there is tons of information and inspiration for keto meals and keto-friendly options out there- even sweets!
What Is Ketosis?
Following a ketogenic meal plan can provide health benefits for a variety of different conditions, such as epilepsy, metabolic syndrome, cardiovascular disease, and high blood pressure.
In fact, the keto diet first came about as a way to help reduce seizures in epilepsy patients.
It has also been shown to improve insulin resistance, blood pressure, triglycerides, inflammation, and cholesterol.
It takes following a keto diet for about 7 days before your body burns your glycogen stores and really gets going with ketosis.
Once there, you’ll start producing ketone bodies as a byproduct of this altered metabolism. This is a good thing because it means that your body is burning fat stores around the clock!
When you start the ketogenic diet, it’s best to keep your carb intake to 5-10% of your daily calories.
As you continue, you’ll find your personal carb “sweet spot”, which may be different from another keto dieter’s.
For example, while some people can maintain ketosis on 40 grams of carbs per day, you might need to drop to 20-25 grams of total carbs.
To determine your total carb intake, we recommend using a keto calculator.
But, a good rule of thumb is to limit carbs as much as you can. That will allow you to reach ketosis faster.
To get and stay in ketosis your fat intake should make up about 60-75% of calories on a daily basis.
Protein is also fairly low at around 15-30% of energy needs, while carb intake is usually restricted to 5-10%.
It is a good idea to test your ketone levels with ketone test strips, which can determine if you have reached a ketogenic state.
It can take some time to figure out what these macros look like on a daily basis, but our 7-day keto meal plan will take the guesswork out of your first week and help you get started!
Ketosis is a process that happens in the body when there is not enough carbohydrate intake to use for energy.
When carbs are not present, your body switches to using fat metabolism for fuel. When your body does not have enough glucose, your liver takes the fat you eat and turns it into ketone bodies.
Those ketones then travel throughout your bloodstream and are used by your muscles and other tissues as fuel.
Since it is a big change for your body, the transition into ketosis can sometimes come along with a few short term symptoms, often called the keto flu, which is essentially carb withdrawal.
You can tell that you’re on your way to a ketogenic state from changes in appetite or breath, insomnia, fatigue, mood swings, headache, weight loss, and some digestive issues such as nausea or diarrhea.
However, once you reach ketosis you should notice increased focus, decreased brain fog, and increased energy.
During this process, it is important to pay attention to hydration and electrolytes.
It can be a good idea to supplement with some bone broth or sugar-free electrolyte water.
The most common way to confirm you are in ketosis is through ketone test strips, which test the amount of ketone bodies in the urine.
Once you reach a ketogenic state, the goal is to stay there throughout your keto journey.
The best way to do this is by sticking with a low-carb, high-fat keto diet, which will ultimately lead you to a smaller waistline and improved health long term.
Some keto dieters also chose to supplement with exogenous ketones or MCTs, as well.
Basic Keto Diet Rules
The keto diet is a low-carb diet, like the paleo or Atkins diet, but with a high amount of high-quality and healthy fats and moderate protein intake.
The first week of eating keto food is important to burn up the remaining glycogen in your body and transition into ketosis.
The standard ketogenic diet keeps the average daily carb count to about 50g net carbs, however, eating fewer carbs is a great way to guarantee you reach ketosis.
For the best results, many keto dieters like to limit themselves to about 20g net carbs per day for the first few weeks, before doing some experimenting to find out what amount of carbohydrate intake best suites them.
Besides carbs, how you distribute the rest of your macros is key.
Fat is arguably the most important macronutrient in a keto diet, so getting enough fat is a key keto diet rule.
Healthy fats should make up about 75% of your total calories.
How much protein you eat can also make a huge difference in your results, which is why a moderate amount of protein is also a big part of a keto lifestyle.
Protein should make up around 15-30% of your daily intake.
Benefits of A Keto diet
1. Increased Fat loss
Because your body is able to burn fat for fuel, increased fat loss is a major benefit.
In a ketogenic state, your body is able to burn a significant amount of fat at rest, and therefore reduce your fat stores.
2. Weight Loss
A low carb, high fat diet helps you lose a lot of weight for a variety of reasons.
In addition to reducing fat stores, a keto diet can greatly reduce water weight that tends to come along with a high carb diet and increase satiation as well.
3. Reduced Appetite and Increase Satiety
Following a keto diet plan can also cause reduced appetite and increased satiety because of the reduced insulin and fat stores in your body.
This reduces hunger hormones and allows your body to hear more clearly when the brain says “you’re full”.
4. Lower Risk of Obesity and Weight Gain
All of the above benefits combined result in a lower risk of obesity and other health concerns that come along with it.
Because of the impacts on appetite, satiety, and body weight, the keto diet has been shown to prevent weight gain in the long run as well.
5. Improvements in Insulin Levels and Insulin Sensitivity
Eating a low carb diet greatly improves insulin levels in the body.
When you are eating a high carb diet, there is often a high amount of insulin present in the bloodstream, which gradually causes your body to become less sensitive to its presence (aka insulin resistance).
As the levels of insulin in the blood regulate during a ketogenic diet, insulin resistance greatly improves.
5. Better Cholesterol Levels and Heart Health
Eating healthy fats on a ketogenic diet can greatly improve HDL (good cholesterol) and HDL/LDL ration (your ratio of good to bad cholesterol), and improve triglycerides.
Making sure to eat a healthy diet of foods high in unsaturated fatty acids is an important part of seeing better results and improving cardiovascular disease while following a keto diet.
6. Improvements In Certain Medical Conditions
A ketogenic diet has been shown to help with a variety of medical conditions such as epilepsy, Parkinson’s disease, Alzheimer’s disease, high blood pressure, type 2 diabetes, and PCOS.
Foods You Can Eat on Keto
The following is a framework for the best foods to eat while following a ketogenic diet.
When you find brands that you love, make a note so that you can add them to your shopping list in the future!
1. Fats
60-75% of daily total calories, and your main source of energy!
- Dairy products — Greek yogurt, sour cream, cheese (especially goat cheese, cream cheese, or cottage cheese), and heavy cream. Avoid skim or low-fat dairy products, as they tend to include much more sugar.
- Nuts/Seeds — nut butter from almonds (almond flour), cashews, or non-GMO peanuts; pistachios, macadamia nuts, walnuts, pecans; flax, pumpkin, and chia seeds.
- Oils — olive oil, grass-fed butter, ghee, MCT oil (medium-chain triglycerides), avocado oil, and coconut oil.
- Animal Fats — Fatty cuts of meat from organic and pastured sources; fish oil. Try to go for low sodium and less processed meat options when possible.
- Plant Fats — coconut oil, avocado oil, and olive oil.
2. Protein
15-30% of total calories, how much protein you eat keeps your metabolism on track.
- Eggs — go for organic, local, and pastured when possible.
- Poultry — fatty cuts of meat like turkey, and chicken thighs are best. Dark meat has more grams of fat (and just as many grams of protein) per serving than white meat.
- Seafood — fattier species like herring, salmon, trout, mackerel, and tuna; clams, shrimp, scallops, and lobster for shellfish. Many of these are high in polyunsaturated fats, which is great for your cholesterol!
- Meat — grass-fed bison and ground beef, organ meats, venison, and pork.
- Tofu can also be a great option if you are vegan or following a vegetarian keto diet.
3. Carbohydrates
5-10% of daily caloric intake, when possible, go with high fiber and complex carbs.
- Non-starchy Veggies — peppers, brussels sprouts, zucchini, asparagus, leafy greens( spinach, arugula, lettuce) mushrooms, broccoli, onions, spaghetti squash, cauliflower rice, and tomatoes. Avoid starchy vegetables.
- Fruit — Blackberries and raspberries, avocado, and tomatoes. (fruit can make a great keto dessert for those of you with a sweet tooth as well, plus they’re packed full of antioxidants!)
Condiments—fresh herbs and spices, salt and pepper, lemon juice, mayonnaise (a great way to add a few extra grams of fat to a meal), and vinegar.
Sugar-Free Keto Sweeteners — stevia, monk fruit sweetener, artificial sweeteners, and sugar alcohols such as erythritol and xylitol
4. Drinks
water is the clear keto-friendly drink of choice, but the following are also permitted:
- Water infused with citrus (hello, vitamin c!), cucumber, berries, peppers, or mint.
Sparkling water, as long as it’s sugar-free. - Water infused with electrolytes, as long as it’s sugar-free
- Black coffee, keto coffee, and/or bulletproof coffee
- Green, black, and herbal tea.
- Bone broth makes a great base for soups
You may also choose to supplement with exogenous ketones
Foods to Avoid
Almost as important as what you can eat, is what you should avoid. You’ll definitely want to avoid anything with lots of carbs.
Back away from anything that’s overly processed and high in sodium and sugar.
Traditional bread and pasta, as well as cookies and other baked goods, need to go uneaten. For a comprehensive no-no list, keep the following handy:
- Grains — anything processed, like spaghetti, cereal, tortillas, wheat, oats, rice, and noodles. Some whole grains may fit into a keto diet in moderation because of the fiber content, but always make sure to read the food label and calculate net carbs.
- Sweets — all sugar, including agave, honey, and maple syrup; traditional desserts such as ice cream and candy.
- Sugary Drinks — Juice, bottled teas, and sports drinks, and all soda.
- Starches — Starchy veggies, mostly root vegetables including potatoes, sweet potatoes, butternut squash, corn, carrots, and peas.
- Beans/legumes — kidney and black beans, lentils, and chickpeas.
- Fruit — steer clear of high-glycemic fruits, especially citrus, pineapple, bananas, and grapes.
- Condiments — any high sugar/carb sauces like BBQ, bottled salad dressings, and dipping sauces.
- Margarine, shortening, and vegetable oil (including canola and corn) are all unhealthy fats that should be avoided. Remember, we want to substitute healthy fats and foods that include polyunsaturated fat when possible.
- Avoid fast food, processed meats and meats high in sodium (hot dogs and sausage, for example), and packaged foods.
Keto-Friendly Snack Options
One of the greatest things about a keto diet is that you don’t have to ban snacking. Be sure to keep lots of keto snacks on hand to stay in a state of ketosis.
These easy keto recipes are flavorful and don’t take much time to prepare.
Here’s are a few to add to your shopping list:
- Dip low-carb veggies (like cucumber or bell peppers) in a tablespoon or two of guacamole
- Sliced olives and salami
- Hard-boiled eggs (also great to add to a keto breakfast)
- Keto smoothie (try coconut milk, cocoa, and avocado, throw in some spinach to increase your fiber intake and get some extra calcium and vitamins)
- Almonds (or your favorite nuts) and cheddar cheese
- Kale chips
- Berries with heavy whipping cream (keep your berries in the freezer for a cold keto dessert)
- Celery, cucumber, or peppers dipped in herbed cream cheese dip
- Low-glycemic fruit with 1-2 tbsp of nut butter
- Half an avocado stuffed with chicken salad
- Coconut chips
- Jerky
- Cheese roll-ups
- Parmesan Crisps
- Greens and avocado with high-fat dressing
- Homemade trail mix (try unsweetened coconut, nuts, and seeds)
- Avocado cocoa mousse
Even though snacking is encouraged, keep an eye on your portion size and total calories. Overeating is overeating, no matter where the calories come from.
The best way to stay mindful of this is to keep a food journal and meal prep!
7 Day Keto Diet Plan To Lose 10 Pounds
Most people can consume up to 50g total carbohydrates per day and maintain ketosis. This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will show you how to eat right, not less, with Atkins keto while still enjoying a variety of satisfying foods.
Day 1: Monday
Total net carbs: 20.7g
- Breakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese
- Snack (2g net carbs): Atkins Peanut Butter Fudge Crisp Bar
- Lunch (5.8g net carbs): 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing
- Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese
- Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend
Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, so make sure you’re drinking at least 6 to 8 glasses of water each day. Not consuming enough water—especially when starting a new low carb diet—can lead to constipation, dizziness, and sugar/carb cravings. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.
Day 2: Tuesday
Total net carbs: 20.1g
- Breakfast (5g net carbs): Atkins Frozen Farmhouse-Style Sausage Scramble
- Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
- Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes
- Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheese
- Dinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Mash
Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its excess glucose before storing as glycogen. It’s normal to feel a bit sluggish when starting a keto diet, so if you’re new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. When you’re feeling more energized, add in some high-intensity exercise a few days a week.
Day 3: Wednesday
Total net carbs: 19.7g
- Breakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet
- Snack (1g net carbs): Atkins Strawberry Shake
- Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad
- Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears
- Dinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine
Keto tip of the day: If you are new to a low carb lifestyle, you might start to come down with what’s known as the keto flu. A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. If you are experiencing headaches, weakness, and poor concentration, don’t throw in the towel! Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats.
Day 4: Thursday
Total net carbs: 19.3g
- Breakfast (4.7g net carbs): Cheese and Spinach Omelet Topped with Avocado and Salsa
- Snack (1g net carbs): Atkins French Vanilla Shake
- Lunch (6g net carbs): Atkins Frozen Crustless Chicken Pot Pie
- Snack (2.2g net carbs): ½ medium zucchini cut into sticks and 1 oz monterey jack cheese
- Dinner (5.4g net carbs): 5 oz hamburger topped with 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, and 2 romaine lettuce leaves
Keto tip of the day: Craving something sweet? Whip up a decadent dessert with this easy recipe for Chocolate Pecan Pie Bites suitable for all Atkins phases. Note that one serving of this recipe will add 1.8g net carbs and 7.1g of fat to today’s menu. Browse Atkins extensive recipe database for more low carb dessert recipes.
Day 5: Friday
Total net carbs: 21.9g
- Breakfast (2.6g net carbs): 2 large eggs, ¼ cup shredded cheddar, and 4 Tbsp Salsa Cruda
- Snack (2g net carbs): Atkins Cafe Caramel Shake
- Lunch (6.9g net carbs): Atkins Frozen Chili Con Carne with a side of 2 cups mixed greens and 2 Tbsp Italian Dressing
- Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
- Dinner (6g net carbs ): Half of a California cobb salad with ranch dressing from California Pizza Kitchen
Keto tip of the day: It’s the end of the work week, so meet up with your friends or family for dinner! Living low carb doesn’t mean you have to cook every one of your meals. Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. And check out these other keto-friendly restaurants!
Day 6: Saturday
Total net carbs: 20.7
- Breakfast (4.9g net carbs): Red Bell Pepper Filled with Creamy Eggs and Spinach
- Snack (1g net carbs): Atkins Strawberry Shake
- Lunch (2.5g net carbs): Tuna salad with 4 oz tuna, 2 stalks celery, 1 dill pickle spear, 2 Tbsp mayonnaise
- Snack (4.5g net carbs): 1 portobello mushroom cap, ¼ cup Salsa Cruda, and 1 oz pepper jack cheese
- Dinner (7.8g net carbs): 5 oz Italian sausage, ¼ medium onion sliced, and ½ red bell pepper sliced with a side of 2 cups baby spinach, ½ cup sliced mushrooms, and 2 Tbsp Blue Cheese Dressing
Keto tip of the day: If you’re feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week. One 3.5 ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs. However, watch out for hidden carbs in mixers, and remember that these are additional carbs to today’s menu. You can easily keep track of your daily net carbs with the Atkins app or this guide.
Day 7: Sunday
Total net carbs: 20.8
- Breakfast (2.9g net carbs): Pumpkin Flax Pancakes
- Snack (1.7g net carbs): 5 whole snap peas and 2 oz cheddar
- Lunch (3.1g net carbs): 6 oz chicken breast over 2 cups Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing
- Snack (3.2g net carbs): 2 stalks celery and 2 Tbsp cream cheese
- Dinner (9.9g net carbs): Baked Salmon With Charmoula Over Broccoli
Keto tip of the day: Head to the supermarket and meal prep for the upcoming week to stay on track with your low carb lifestyle! Switch things up by making some of your favorite meals with low carb ingredient swaps. And brush up on how to avoid the most common keto mistakes.