Essential Guide: Keto Diet Plan for Beginners


Keto is essentially a low-carb and high-fat diet that puts your body in a natural metabolic state known as ketosis. The premise is that instead of burning carbohydrates for energy as you usually do, your body reaches ketosis and starts burning its fat reserves. So how safe is the keto diet? It’s completely safe if you follow it correctly, i.e. restrict the number of carbs, eat lots of fat, and even take some Keto Supplement Pills. The body increases its efficiency at burning fat for energy, burning fat to produce ketones which supply energy.

So let’s kick things off with the complete ketogenic diet for beginners. Here is your essential guide to living the keto lifestyle – a one-week meal plan that you can follow and adapt to suit your needs.


Breakfast: Poached eggs with avocado and tomatoes

Lunch: Feta, chicken, and spinach salad

Dinner: Buttered asparagus and kale with smoked salmon


Breakfast: 3 egg omelets with basil, and goats cheese

Lunch: Almond milk milkshake with peanut butter, protein powder, and cocoa

Dinner: Meatballs, green veg, and cheddar cheese


Breakfast: Almond milk milkshake with protein powder, blueberries, and raspberries

Lunch: Avocado and prawn cocktail

Dinner: Green salad with halloumi and ribs


Breakfast: 3-egg omelet with peppers, avocado, red onion, and cherry tomatoes

Lunch: Guacamole, dips (either celery, cucumber or pepper wedges), cashew nuts, and salsa

Dinner: Pesto chicken, swiss chard, broccoli, and cheddar cheese


Breakfast: Yogurt, peanut butter, stevia, and cocoa powder

Lunch: Thai green chicken or prawn curry with green vegetables

Dinner: Meatballs with cheese, egg, and bacon


Breakfast: 3-egg omelet with ham, cheese, and mushrooms

Lunch: Lamb shank with cauliflower couscous

Dinner: Seabass, spinach, and lime


Breakfast: Poached eggs with hollandaise sauce

Lunch: Seitan Philly cheesesteak without the bun

Dinner: Fried eggs, green salad, and steak

So there you go, a rough idea to play around with. Yes, it is possible to get a varied and tasty keto diet meal plan going. To get all the health benefits of the keto diet, try to rotate the order of your meat and vegetables around, plus swap out certain kinds of meat and veg for others. By doing this, you’ll be able to get ample nutrition. Adding a nutrient supplement like Balance of Nature to the mix will help you stay healthy.

In case you need more

Our plan serves as a rough guide, but what about if you’re feeling really hungry? How about if you’ve put in too many miles on the treadmill? This diet works hand in hand with exercise. If you’re ever in need of snacks, Check out this keto diet foods list for beginners with rumbling stomachs:

  • Any kind of full-fat cheese
  • Nuts
  • Seeds
  • Feta and olives
  • Hard-boiled eggs
  • Fatty meat
  • Fatty seafood
  • Peanut butter almond milkshake
  • Dark chocolate
  • Berries
  • High protein fake meat 
  • Seitan nuggets

Customizing your plan

Of course, sometimes circumstances beyond our control will mean that you can’t follow your plan. Maybe one day you’ll be out of town without the means of cooking, or perhaps you’ll want to eat out with your friends. Whatever the case may be, the plan requires a bit of customization.

We would suggest some of the following tips:

  • At a restaurant, replace food that is high in carbohydrates with extra vegetables.
  • If you’re not into eating meat, eggs can really be a great substitute. If you’re vegan, it is a good possibility because of its high protein and low carbohydrate content.
  • If everyone is eating a burger around, swap your fries for vegetables, and ditch the bun for a side of eggs or bacon.
  • Play around with different vegetables in salads and always go for an olive oil dressing for extra fat.
  • If you’re eating Mexican, extra cheese is always an option that should be taken along with your mail.
  • A lot of deserts can be carbohydrate-rich, but some needn’t be such as a cheeseboard. You can also go for berries with cream.

Keto diet conclusion:

We hope you’ve got everything you need as a beginner to make your first steps. The key is to be persistent because the body needs to get used to burning fat reserves and relying on fat for fuel, so stick it out for at least 3 weeks. If you ever decide that the plan above is going stale, make amendments! 

Have you ever used a keto diet calculator? We’d love to hear about your experiences. Tell us in the comments section below.

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