7-Day Free Keto Diet Plan For Beginners (Download PDF)

Free Keto Diet Plan

If you’re searching for a fat-burning meal plan to help you lose weight, our extremely popular 7 day free keto diet plan may be the perfect diet to suit your needs.

In addition, we cover the full explanation of what is the keto diet & how it impacts your health.

Finally we supply as a bonus 100’s of keto recipes!

Ketogenic recipes for breakfast, lunch and dinner, desserts, snacks and keto grocery list!

Scroll down to access the printable 7 day free keto diet plan for beginners,  shopping list & additional recipes!

This diet provides you with the tools needed to maintain a healthy lifestyle while also helping you achieve the body that you desire.

If you need motivation to get started participate in our 30 day healthy eating challenge that also caters to the keto low carb lifestyle.

What Are The Health Benefits

  • Burns fat
  • Use fat for energy
  • Includes healthy fats
  • No side effects
  • Allows for low carb intake
  • Moderate protein intake
  • Insulin resistant
  • Lowers cholesterol levels

Source: PubMed

Keto Diet Explained

What is the keto diet? The keto diet is based upon consuming very low carbohydrates, protein and a high amount of healthy fat foods.

The breakdown is the following:

  • Carbs is 5% to 10%
  • Protein is 10% to 20%
  • Fat is 70% to 80%

The diet puts your body into a state called ketosis which increases your metabolism. Source: Wikipedia

Free Keto Diet Plan

What Is Ketosis

Ketosis is a state when the body is deprived of the usual carbohydrates and sugars.

For instance, instead of burning sugar your body instead will burn off the stored fat to fuel the body.

Your stored fat will begin to be used to provide your body with energy instead of being stored for additional weight gain!

The goal of the ketogenic diet is to enter a state of ketosis through fat metabolism.

How The Diet Impacts Your Body

Your body runs on fuel from either sugar glucose or fat. The primary source of fuel that most people’s bodies tend to use is sugar glucose.

The more your body produces glucose, the more it’s being used as fuel while leaving extra fat stored in your body causing you to gain excess weight.

Therefore, the keto diet forces your body to switch gears and rely on fat for the primary source of fuel instead of sugar. This is where the ketosis stage begins to take place.

People often report brain fog, tiredness and feeling sick when first starting a very low-carb diet. This is termed the “low carb flu” or “keto flu.”

However, long-term ketogenic dieters often report increased focus and energy.

Source: Healthline

What Is The Keto Flu

When adapting to a high fat, low carb diet what can occur at the beginning of the diet is a collection of symptoms such as nausea, constipation, headaches, fatigue and sugar cravings.

How Long Does The Keto Flu Last

The keto flu typically lasts about one week for the average person and symptoms usually begin within the first 48 hours of carbohydrate restriction.  However you can avoid developing the keto flu.

How To Prevent Keto Flu

  • Get enough electrolytes on a keto diet (#1 method)
  • Consume more calories specifically high quality fat
  • Drink plenty of water
  • Ease into the diet gradually
  • Eat nutrient dense foods
  • Get enough sleep
  • Exercise gently

Keto Diet Prevents Disease

One of the many advantages of the keto diet is that it can also serve as a healing diet.

Sugar is a major cause of many diseases today.

Lack of sugar intake has proven to help prevent many diseases such as diabetes, heart diseases, cancer, seizure disorders, and symptoms of advanced aging.

This diet works to maintain sugar levels.

Boost Energy

There is nothing like the energy you gain when your body adjusts to the keto diet.

It boosts your energy so diligently that you might even consider not going back to your old diet.

The diet is very safe and 100% effective.

What you can eat on a keto diet is limited but there are plenty of great alternatives that will allow you to not even notice. It’s not as complicated as you may think.

Source: NCBI

Creates Mental Clarity

It is often said the keto diet sharpens the mind and helps with mental clarity. Excessive sugar can cause the brain to fog.

The keto diet leads the brain to be fueled with ketones rather than sugar, prompting easier brain function and more clarity.

When your energy is heightened your mental focus is at an all-time high.

Source: Reader’s Digest

What Causes Inflammation

  • Sugar
  • Artificial sweeteners
  • Starches is wheat, etc
  • Food sensitivities
  • Excessive alcohol consumption
  • hormonal and metabolic changes
  • Lack of sleep
  • Stress
  • Smoking
  • Excessive exercise
  • Poorly controlled diabetes
  • Trans Fats
  • Processed vegetable Oils 
  • Refined carbohydrates 
  • Antibiotics in conventionally raised meat

Inflammation absolutely plays a huge role in digestive disorders, allergies, disease and weight gain.

Focus on relaxing, getting enough sleep, increase the intake of healthy fats, fresh greens and cut out all sugars and starchy carbs.

Source: NCBI

Ketogenic Diet Plan PDF


1) Skip complex carbs and added sugar.

2) Add substantial healthy fats to your diet, such as coconut oil and fatty fish.

3) Increase physical activity for accelerated fat burn.

4) Try a short fast, 24 to 48 hours once a week such as intermittent fasting, a dietary approach that involves regular short-term fasts will speed up ketosis.

Intermittent fasting reduces inflammation. Source: Healthline

5) Maintain adequate protein intake.

7 Day Free Keto Diet Plan For Beginners

Here is a free 7-day keto diet meal plan for beginners to ignite your journey towards living a healthier lifestyle. Scroll down to access the infographic.

Day 1

Breakfast: Sunny-side up eggs and bacon added with avocado

Snack: peanuts or cashews

Lunch: Avocado salad with grilled chicken

Snack: stuffed celery sticks

Dinner: Beef and broccoli with cauliflower rice

Day 2

Breakfast: Herbed veggie omelet with smoked salmon

Snack: almonds

Lunch: Broccoli salad stuffed in shredded cheese and red onions

Snack: High-fat cheese and dill pickle slices or organic pepperoni slices

Dinner: Zucchini noodles with butter and garlic topped in parmesan

Day 3

Breakfast: Ham and cheese omelet sided with strawberries

Snack: Plain Greek yogurt coated in 1 teaspoon crushed almonds

Lunch: Sesame chicken wings and keto fries

Snack: Delicious smoothie made with coconut milk, raspberries and blackberries.

Dinner: Lemon pepper chicken topped in parsley sided with asparagus

Day 4

Breakfast: Avocado smoothie made with coconut or almond milk, fresh spinach, and berries

Snack: Two deviled eggs or two hard-boiled eggs

Lunch: Chicken parmesan on top of zucchini noodles topped with cheesy tomato sauce

Snack: Pizza or taco rolls (used baked full-fat cheese as the “wrap” and fill with pizza or taco meat)

Dinner: Avocado chicken salad served with celery and tomatoes

Day 5

Breakfast: Scrambled eggs and bacon sided with avocado or sliced tomato

Snack: A cup of berries with nuts of your choice (almonds, pecan, walnuts…)

Lunch: Lettuce wrapped beef burger topped with tomato, cheddar cheese and avocado

Snack: zucchini and homemade guacamole or with full-fat cheese

Dinner: Cheesy chicken fried cauliflower rice and broccoli

Day 6

Breakfast: Egg burrito loaded with avocado, bacon, cheese, and chives

Snack: Keto bar

Lunch: Tuna stuffed avocado seasoned with lemon and topped off in green onions

Snack: Cheese and meat snack pack

Dinner: Roasted lemon garlic butter shrimp and asparagus

Day 7

Breakfast: Smoked salmon mixed with scrambled eggs sprinkled with scallion

Snack: kale chips

Lunch: Salmon salad and boiled egg topped with cucumber and cherry tomatoes

Snack: Baked celery stuffed in goat or cottage cheese

Dinner: zucchini noodles shrimp scampi topped with lime

Mix it up to create your own keto meal plans.

Keto Diet Meal Plan INFOGRAPHIC

Keto Diet Meal Plan


Print Keto Diet Plan PDF Below

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Bonus: Keto Grocery List

Keto Diet Foods List Infographic

Bonus: 100’s Of Keto Approved Recipes

130 Keto Snacks

30 Keto Bread Recipes

18 Keto Breakfasts

20 Keto Desserts

21 Keto Cheesecakes

25 Ketogenic Dinners

60 Additional Recipes

When you eat the right combination of food, you simply feel more satisfied.

Once you start the keto diet for beginners, you will notice that you feel better, look fabulous, and overall have a healthier way of living.

Enjoy the FREE keto diet plan, keto diet food list and keto recipes!

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