Keto Diet For Beginners – Keto Quick Start Guide

If you are searching for the best keto diet for beginners, you are probably thinking to lose some quick weight within minimal time.

Well, as you are just putting your first step forward with this diet plan, there are few things that you must know beforehand.

What is a Keto diet for beginners?

We all know that the Keto diet requires you to practice a meal plan that is low in carbs, moderate in protein, and higher in healthy fats. So, the only difference between a Keto diet and a keto diet for beginners is specific added guidelines.

It takes us time to adapt to new habits, and the same goes true to this keto diet. So, being a beginner, you must think about certain ways and methods to bring your body into this dietary pattern.

This is where the tips and guidelines mentioned below can help you during the whole Keto diet phase.

General guidelines for the Keto diet for beginners

  • Load your meal platter with lots of veggies (in addition to other food options in a keto diet). This way, you can feel filled for long periods and cut down those sugar cravings and hunger pangs
  • Don’t take too much stress and stay focused and determined about reaching up to your weight loss goals
  • Indulge in a hardcore exercising regimen to get the best out of this diet plan
  • Never skip on your daily protein requirements as that would help you to build some lean muscles(while also triggering the weight loss process)
  • Drink enough water during the day (at least 3 liters a day)
  • Control your cravings for those junk and processed food options by binging on keto diet snacks

 

Weekly planner for Keto diet for beginners

Day 1.

Keto diet for beginners - Asian beef salad

Keto diet for beginners – Asian beef salad

 Breakfast- 1 serving of scrambled eggs with spinach and parmesan

Snack- 1 serving of sausage, eggs and cheese scramble  

Lunch- 1 serving of Asian beef salad

Snack- 1 serving of oat bran and cinnamon with 1 apple

Dinner- 1 serving of pesto chicken casserole

 

Day 2.

Keto diet for beginners - spinach salad

Keto diet for beginners – spinach salad

Breakfast- 1 serving of Keto cheese roll-ups with 1 apple 

Snack- 1 serving of Denver omelet 

Lunch- 1 serving of spinach salad with grilled salmon

Snack- 1 serving of scrambled eggs with veggies

Dinner- 1 serving of Pork chop with red cabbage slaw

 

Day 3.

Keto diet for beginners - tuna salad

Keto diet for beginners – tuna salad

Breakfast- 1 serving of scrambled eggs with bacon and mushroom and 1 apple 

Snack- 1 serving of roasted beef with 1 serving of cheese slices

Lunch- 1 serving of tuna salad with sun-dried tomatoes

Snack- 1 serving of Oregano eggs with 2 strips of bacon

Dinner- 1 serving of zucchini noodles with roasted meatballs 

 

Day 4.

Keto diet for beginners - sweet potato hash

Keto diet for beginners – sweet potato hash

Breakfast- 1 serving of cabbage hash browns with 4 strips of bacon

Snack- 1 serving of easy sweet potato hash with 1 cup of strawberries

Lunch- 2 servings of basic egg omelet with 1 banana

Snack- 2 apples

Dinner- 1 serving of roasted chicken breast with sautéed mushrooms

 

Day 5.

Keto diet for beginners - tofu scramble

Keto diet for beginners – tofu scramble

Breakfast- 1 serving of scrambled eggs with onion flakes

Snack- 1 serving of tuna avocado salad with 1 apple

Lunch- 1 serving of spinach, ham and egg muffins with 4 strips of bacon

Snack- 1 cup of strawberries with almonds (1 oz)

Dinner- 1 serving of tofu scramble with fried broccoli and bell peppers

 

Day 6.

Keto diet for beginners - poached eggs

Keto diet for beginners – poached eggs

Breakfast- 1 serving of poached eggs with 1 orange

Snack- 1 serving of poached eggs with bacon and tomatoes  

Lunch- 1 serving of roasted chicken breast

Snack- 2 servings of kale chips with 1 serving of non-fat Greek yogurt

Dinner- 1 serving of grilled beef kebabs with sautéed broccoli and bell peppers

 

Day 7.

Keto diet for beginners - bok choy

Keto diet for beginners – bok choy

Breakfast- 1 serving of egg and onion scramble with 4 strips of bacon   

Snack- 1 serving of spinach scrambled eggs

Lunch- 1 serving of cream cheese omelet with 1 cup of strawberry

Snack- 1 serving of zucchini hash with 1 cup of blueberries

Dinner- 1 serving of broiled trout with sautéed bok choy

Bottom line for Keto diet for beginners

You may experience a bit of fatigue, nausea, and weakness during the keto diet’s initial phases, but the same issues would gradually disappear.

All you need to do is stay disciplined and focused on your weight loss goals, and that’s how you can gain the most out of this keto diet for beginners.

Printable (PDF) Keto diet for beginners

Meals Day 1Day 2Day 3 Day 4Day 5Day 6Day 7
Breakfast1 serving of scrambled eggs with spinach and parmesan1 serving of Keto cheese roll-ups with 1 apple 1 serving of scrambled eggs with bacon and mushroom and 1 apple 1 serving of cabbage hash browns with 4 strips of bacon1 serving of scrambled eggs with onion flakes1 serving of poached eggs with 1 orange1 serving of egg and onion scramble with 4 strips of bacon   
Snack1 serving of sausage, eggs and cheese scramble  1 serving of Denver omelet 1 serving of roasted beef with 1 serving of cheese slices1 serving of easy sweet potato hash with 1 cup of strawberries1 serving of tuna avocado salad with 1 apple1 serving of poached eggs with bacon and tomatoes  1 serving of spinach scrambled eggs
Lunch1 serving of Asian beef salad1 serving of spinach salad with grilled salmon1 serving of tuna salad with sun-dried tomatoes2 servings of basic egg omelet with 1 banana1 serving of spinach, ham and egg muffins with 4 strips of bacon1 serving of roasted chicken breast1 serving of cream cheese omelet with 1 cup of strawberry
Snack1 serving of oat bran and cinnamon with 1 apple1 serving of scrambled eggs with veggies1 serving of Oregano eggs with 2 strips of bacon2 apples1 cup of strawberries with almonds ( 1 oz)2 servings of kale chips with 1 serving of non-fat Greek yogurt1 serving of zucchini hash with 1 cup of blueberries
Dinner1 serving of pesto chicken casserole1 serving of Pork chop with red cabbage slaw1 serving of zucchini noodles with roasted meatballs 1 serving of roasted chicken breast with sautéed mushrooms1 serving of tofu scramble with fried broccoli and bell peppers1 serving of grilled beef kebabs with sautéed broccoli and bell peppers1 serving of broiled trout with sautéed bok choy

1000 calorie meal plan high protein 

1700 calorie keto meal plan

side effects of keto diet