A Week on the Keto Diet: Your 7-Day Meal Plan to Kickstart Ketosis

If you’ve been curious about the ketogenic diet and are looking for a structured plan to get started, you’re in the right place. A keto diet is a high-fat, low-carb nutrition approach that helps your body achieve ketosis—a metabolic state where your body burns fat for energy instead of carbohydrates. Whether you’re following a strict keto regimen or a more flexible approach like Atkins 20®, this 7-day keto meal plan offers the perfect balance of flavor, nutrition, and results.

What Makes a Keto Diet Work?

At its core, the keto diet shifts your body’s primary energy source from carbs to fats. Here’s how your daily macronutrient breakdown typically looks on a well-structured keto plan:

• 60–70% Fat: Focus on healthy fats like olive oil, avocados, coconut oil, eggs, fish, and cheese.

• 20–30% Protein: Eat enough protein to support muscle and organ function without going overboard (which could suppress ketosis).

• 5–10% Net Carbs: Stay within 20–40g of net carbs per day, mainly from non-starchy vegetables.

Unlike the standard keto diet, Atkins 20® starts with a strict induction phase of 20g net carbs daily for two weeks, gradually increasing carb intake while maintaining fat-burning mode.

7-Day Keto Meal Plan (Avg. 20.5g Net Carbs Daily)

Here’s your complete weekly guide to delicious, satisfying, low-carb meals. Plus, daily keto tips to keep you motivated and successful.

Day 1: Monday

Total Net Carbs: 20.7g

• Breakfast: Eggs scrambled with sautéed onions and cheddar (4.6g)

• Snack: Atkins Peanut Butter Fudge Crisp Bar (2g)

• Lunch: Deli ham over greens with avocado, olives, cucumbers, and blue cheese dressing (5.8g)

• Snack: Zucchini sticks and provolone cheese (4.5g)

• Dinner: Baked catfish with broccoli and herb-butter blend (3.8g)

💡 Keto Tip: Keto can be dehydrating—drink 6–8 glasses of water daily. Add electrolytes by using more salt or sipping broth.

Day 2: Tuesday

Total Net Carbs: 20.6g

• Breakfast: Atkins Farmhouse-Style Sausage Scramble (5g)

• Snack: Sliced red bell pepper with ranch (4.4g)

• Lunch: Bacon-cheddar cheese soup (5.8g)

• Snack: Celery with cream cheese (2.2g)

• Dinner: Bone-in pork chop with cauliflower-cheddar mash (3.2g)

💡 Keto Tip: Light exercise helps burn excess glucose and enter ketosis faster. Start with walking or yoga.

Day 3: Wednesday

Total Net Carbs: 19.7g

• Breakfast: Spinach & Swiss omelet (2.9g)

• Snack: Atkins Strawberry Shake (1g)

• Lunch: Grilled chicken spinach-avocado salad (6g)

• Snack: Ham, cream cheese, and dill pickles (2.2g)

• Dinner: Sautéed beef with vegetables over romaine (7.6g)

💡 Keto Tip: Experiencing “keto flu”? Stay hydrated and replenish sodium and potassium. Eat healthy fats and rest well.

Day 4: Thursday

Total Net Carbs: 19.3g

• Breakfast: Cheese & spinach omelet with avocado and salsa (4.7g)

• Snack: Atkins French Vanilla Shake (1g)

• Lunch: Atkins Crustless Chicken Pot Pie (6g)

• Snack: Zucchini sticks and monterey jack cheese (2.2g)

• Dinner: Burger with pepper jack, tomato, avocado, lettuce (5.4g)

💡 Keto Tip: Craving dessert? Try keto-friendly Chocolate Pecan Pie Bites (1.8g net carbs/serving). Find more treats on the Atkins recipe database.

Day 5: Friday

Total Net Carbs: 21.9g

• Breakfast: Eggs with cheddar and Salsa Cruda (2.6g)

• Snack: Atkins Café Caramel Shake (2g)

• Lunch: Chili Con Carne with salad and Italian dressing (6.9g)

• Snack: Red bell pepper with ranch (4.4g)

• Dinner: Half a California Cobb salad with ranch (6g)

💡 Keto Tip: Eating out? Skip starchy sides and sugary sauces. Choose grilled meats and veggie-based dishes. Many restaurants are keto-friendly!

Day 6: Saturday

Total Net Carbs: 20.7g

• Breakfast: Red bell pepper filled with creamy eggs and spinach (4.9g)

• Snack: Atkins Strawberry Shake (1g)

• Lunch: Tuna salad with celery, pickle, mayo (2.5g)

• Snack: Portobello mushroom with salsa and pepper jack (4.5g)

• Dinner: Italian sausage stir-fry with veggies and blue cheese dressing (7.8g)

💡 Keto Tip: Going out? Dry red wine (2.6g net carbs/3.5 oz) or bourbon (0g net carbs/1 oz) are great low-carb drink options.

Day 7: Sunday

Total Net Carbs: 20.8g

• Breakfast: Pumpkin flax pancakes (2.9g)

• Snack: Snap peas and cheddar (1.7g)

• Lunch: Chicken salad with radishes and Italian dressing (3.1g)

• Snack: Celery and cream cheese (3.2g)

• Dinner: Baked salmon with charmoula and broccoli (9.9g)

💡 Keto Tip: Prep for the week ahead. Shop smart and meal prep to avoid temptation. Learn from common keto mistakes to stay consistent.

Ready to Continue Your Keto Journey?

Atkins offers a wide range of resources including personalized meal plans, expert tips, and over 1,000+ low-carb and keto-friendly recipes. Whether you’re just starting out or want to customize your approach, there’s a plan for every lifestyle.

👉 Want a fresh diet plan tailored to your goals? Click here to explore more!