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7 Day Beginner – 1,200 Calorie Keto Meal Plan

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  Published on April 14th, 2021
  Reading time: 2 minutes
  Last modified April 19th, 2021

This 7-day meal plan was designed with beginners in mind! This meal plan includes common, traditional ketogenic recipes to help you get started on the ketogenic diet. There is a lot of variety in this meal plan to keep you from getting bored with your meals; however, if you’d like to meal prep and reduce the amount of variety in your meals, you can repeat days or individual meals. 

This meal plan consists of meals that total around 1,200 calories, split over 3 meals, and a snack.

Breakfast

2 large eggs, 1 bacon strip, 1 tbsp butter

 

Lunch

3 cups spinach, 3 oz rotisserie chicken, 50g avocado, 1 tbsp oil vinaigrette

 

Dinner

6 oz ribeye, ½ cup broccoli

 

Snack

1/2 oz almonds

 

Nutrition

1,203 calories

69g protein, 18g carbs, 6g fiber, 95g fat

Breakfast

2 large eggs, ¼ cup chopped peppers, 2 sausage links

 

Lunch

1 avocado, 4oz salmon, ½ tbsp olive oil

 

Dinner

2/3 cup riced cauliflower, 3oz nonbreaded buffalo chicken, 2 tbsp blue cheese dressing

 

Snack

1 string cheese

 

Nutrition

1,218 calories

69g protein, 24g carbs, 14g fiber, 94g fat

Breakfast

keto pancakes, 1 tbsp butter, 2 tbsp sugar-free syrup

 

Lunch

1 cup salad mix, 1 tbsp bacon bits, 1 boiled egg, 3oz grilled chicken, 2 tbsp ranch dressing

 

Dinner

fajitas- 4oz beef tips, ¼ cup mixed peppers, ¼ cup chopped onion, 2 tbsp olive oil

 

Snack

14g  chicharrones

 

Nutrition

1,194 calories

75g protein, 21g carbs, 7g fiber, 90g fat

Breakfast

Keto acai bowl topped with 1 oz sugar-free whipped cream

 

Lunch

Zucchini Boat- 1 zucchini, 4 oz 73% lean ground beef, ¼ cup shredded cheese

 

Dinner

Spaghetti- 4 oz beef meatballs, 8 oz shirataki noodles, ¼ cup no sugar added pasta sauce

 

Snack

1 cup sugar-free gelatin and ½ oz sugar-free whipped cream

 

Nutrition

1,207 calories

61g protein, 27g carbs, 14g fiber, 95g fat

Breakfast

Omelette- 3 eggs, 1 tbsp butter, 1 cup spinach, 1 tbsp bacon bits, ¼ cup cheese

 

Lunch

4 oz salmon, 1 cup broccoli, 1 oz cheese

 

Dinner

3 slices of keto pizza

 

Snack

25g raspberries

 

Nutrition

1,210 calories

81g protein, 19g carbs, 8g fiber, 90g fat

Breakfast

1/2 cup sugar-free yogurt, 1 tbsp coconut oil, 1 tbsp chia seeds, 25g raspberries

 

Lunch

Burger- 5 oz burger patty, 1 bacon slice, 2 lettuce (bun) pieces, 1 cheese slice, 1 tbsp sugar-free ketchup

 

Dinner

3 oz pork loin, 1 tbsp butter, 6 asparagus spears, 1 tbsp Parmesan

 

Snack

1 tbsp no sugar added almond butter

 

Nutrition

1,211 calories

86g protein, 21g carbs, 10g fiber, 87g fat

Breakfast

1 avocado filled with 2 eggs

 

Lunch

2 cups spring mix, 2 oz tuna, 2 tbsp ranch dressing

 

Dinner

4 oz New York strip, ¼ cup keto green bean casserole

 

Snack

¼ cup pumpkin seeds

 

Nutrition

1,195 calories

67g protein, 27g carbs, 14g fiber, 91g fat

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