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7 Day Beginner – 1,500 Calorie 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 1,500 calories, split over 3 meals, and a snack.

Breakfast

2 large eggs, 1 bacon slice, 1 tbsp butter

 

Lunch

3 cups spinach, 4oz rotisserie chicken, 50g avocado, 2 tbsp oil vinaigrette

 

Dinner

6 oz ribeye, 2 cups broccoli, ½ shredded cheese

 

Snack

1 oz almonds

 

Nutrition

1,510 calories

89g protein, 32g carbs, 14g fiber, 114g fat

Breakfast

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

 

Lunch

1 avocado, 4oz salmon, 1 tbsp olive oil

 

Dinner

1 cup riced cauliflower, 4 oz nonbreaded buffalo chicken, 3 tbsp blue cheese dressing

 

Snack

2 string cheese

 

Nutrition

1,478 calories

86g protein, 27g carbs, 14g fiber, 114g fat

Breakfast

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

 

Lunch

2 cups salad mix, 2 tbsp bacon bits, 1 boiled egg, 4oz grilled chicken, 2 tbsp ranch dressing

 

Dinner

Fajitas- 5oz beef tips, ¼ cup mixed peppers, ¼ cup chopped onion, 1.5 tbsp olive oil

 

Snack

14g  chicharrones

 

Nutrition

1,499 calories

92g protein, 24g carbs, 8g fiber, 115g fat

Breakfast

Keto acai bowl topped with 2 oz sugar-free whipped cream

 

Lunch

Zucchini Boat- 1 zucchini, 4.5 oz 73% lean ground beef, 1/3 cup shredded cheese

 

Dinner

Spaghetti- 5 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

1,473 calories

69g protein, 27g carbs, 14g fiber, 121g fat

Breakfast

Omelette- 3 eggs, 2 tbsp butter, 1 cup spinach, 1 tbsp bacon bits, ¼ cup cheese

 

Lunch

4 oz salmon, 1 cup broccoli, 1 oz cheese

 

Dinner

1/2 a full keto pizza

 

Snack

50g raspberries

 

Nutrition

1,500 calories

98g protein, 25g carbs, 10g fiber, 112g fat

Breakfast

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

 

Lunch

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

 

Dinner

3 oz pork loin chop, 1 tbsp butter, 8 asparagus spears, 2 tbsp Parmesan

 

Snack

2 tbsp no sugar added almond butter

 

Nutrition

1,424 calories

100g protein, 31g carbs, 18g fiber, 109g fat

Breakfast

1 avocado filled with 2 fried eggs, 1 tbsp olive oil

 

Lunch

2 cups spring mix, 3 oz tuna, 2 tbsp ranch dressing

 

Dinner

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

 

Snack

¼ cup pumpkin seeds

 

Nutrition

1,511 calories

79g protein, 31g carbs, 16g fiber, 119g fat

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