{"id":42406,"date":"2022-04-05T21:20:56","date_gmt":"2022-04-05T21:20:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42406"},"modified":"2025-07-10T23:11:01","modified_gmt":"2025-07-10T23:11:01","slug":"1-week-keto-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/","title":{"rendered":"1-Week Keto Meal Plan to Get You Started on a Low-Carb Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#What_Is_the_Keto_Diet_All_About\" >What Is the Keto Diet All About?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Benefits_of_the_Keto_Diet\" >Benefits of the Keto Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Weight_Loss\" >Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Improved_Blood_Sugar_Control\" >Improved Blood Sugar Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Improved_Cognitive_Function\" >Improved Cognitive Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Reduced_Risk_of_Heart_Disease\" >Reduced Risk of Heart Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#May_Help_Reduce_Cancer_Risk\" >May\u00a0 Help Reduce Cancer Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Lower_Inflammation\" >Lower Inflammation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Side_Effects_of_the_Keto_Diet\" >Side Effects of the Keto Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Headaches\" >Headaches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Dizziness\" >Dizziness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Nausea\" >Nausea<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Fatigue\" >Fatigue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Constipation\" >Constipation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Kidney_Stress\" >Kidney Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Chronic_Disease_Risk\" >Chronic Disease Risk<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#How_Much_Weight_Can_I_Lose_on_Keto_For_1_Week\" >How Much Weight Can I Lose on Keto For 1 Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#How_to_Start_the_Keto_Diet\" >How to Start the Keto Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Keto_diet_1-week_meal_plan\" >Keto diet 1-week meal plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Shopping_List_for_the_1-Week_Keto_Meal_Plan\" >Shopping List for the 1-Week Keto Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Tips_for_Success_While_Following_the_1-Week_Keto_Clean_Meal_Plan\" >Tips for Success While Following the 1-Week Keto Clean Meal Plan\u00a0\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Meal_Prep\" >Meal Prep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Cook_Once_Eat_Twice\" >Cook Once, Eat Twice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Scale_Recipes_Up_or_Down\" >Scale Recipes Up or Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Learn_to_Read_Labels\" >Learn to Read Labels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Be_Flexible\" >Be Flexible<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Fight_the_Keto-Flu_Through_Diet\" >Fight the Keto-Flu Through Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Dont_Give_Up\" >Don&#8217;t Give Up!<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#How_do_I_know_Im_in_ketosis\" >How do I know I&#8217;m in ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#How_can_I_speed_up_my_ketosis\" >How can I speed up my ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#Is_it_normal_to_lose_7_pounds_in_a_week_on_keto\" >Is it normal to lose 7 pounds in a week on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#What_foods_should_I_avoid_on_a_keto_diet_plan\" >What foods should I avoid on a keto diet plan?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Unless you&#8217;re living under a rock, you&#8217;ve probably heard of the keto diet by now. The low-carb, high-fat eating plan has become one of the hottest diet trends in recent years, and it doesn&#8217;t seem to be going anywhere anytime soon.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has suggested that the keto diet can lead to weight loss, improved blood sugar control, and other health benefits (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/5\/1654\/htm\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). It appears safe for most healthy adults to try, but there are a few things you should keep in mind before you jump on the bandwagon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re thinking about starting the keto diet, it&#8217;s important to be prepared and create a plan that works for you. This simple 1-week <a href=\"https:\/\/betterme.world\/articles\/7-day-vegetarian-keto-meal-plan\/\">keto meal plan<\/a> is a good starting point. It includes all the basic keto staples, in addition to some higher-carb options for those who want to add more variety to their diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But first, let&#8217;s review the basics of the keto diet and help you see why it could be a good fit for you.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Keto_Diet_All_About\"><\/span><b>What Is the Keto Diet All About?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The keto diet is a low-carb, high-fat diet that encourages the body to burn fat for energy instead of glucose. On a ketogenic diet, your carb intake is typically limited to 5-10% of your total calories. This means that if you eat 2,000 calories per day, you can only have 20-50 grams of carbs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/#_NBK499830_pubdet_\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rest of your calories will come from fat (55-86%) and protein (30-35%). While it&#8217;s important to eat enough protein to support your muscles, too much can kick you out of ketosis. This is why most people on a keto diet stick to moderate amounts of protein-rich foods such as meat, fish, and low-carb vegetables.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you cut carbs and eat more fat, your body enters a state called ketosis. In this metabolic state, your liver starts to break down fat into ketones which your body then uses for energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ketosis can be a helpful tool for weight loss, diabetes control, and other health conditions (<\/span><a href=\"https:\/\/www.nature.com\/articles\/ejcn2013116\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that the keto diet is not for everyone. Some people may experience side effects such as headaches, constipation, or nausea.\u00a0 It\u2019s also not the only diet that can work for weight loss and other health benefits. As with any diet, it&#8217;s always important to talk to your doctor before you make any major changes to your eating habits.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_the_Keto_Diet\"><\/span><b>Benefits of the Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like many popular diets, proponents of the keto diet claim that it has several potential benefits.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><b>Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the biggest potential benefits of the keto diet is sustained weight loss (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0924224421000893\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). A ketogenic diet can help you lose fat, including the dangerous visceral fat that builds up around your organs and increases your risk of heart disease and diabetes (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/circulationaha.111.067264\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the ways it does this is by restricting carbs, which means you eat fewer calories overall. When your body doesn&#8217;t get a steady supply of carbs, it turns to stored fat for energy. Eating less leads to a calorie deficit and ultimately, weight loss.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Blood_Sugar_Control\"><\/span><b>Improved Blood Sugar Control<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The keto diet can also help improve blood sugar control for people with diabetes or prediabetes. In people with type 2 diabetes, the keto diet has been shown to help reduce A1C levels at least as well as other diets (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/5\/962\/htm\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is significant because A1C is a measure of long-term blood sugar control. A lower A1C level means your diabetes is under better control (<\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/managing\/managing-blood-sugar\/a1c.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, a keto diet is not appropriate for everyone, and if you have diabetes, should only be done under medical supervision because of the risk of hypoglycemia (dangerously low blood sugar).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Cognitive_Function\"><\/span><b>Improved Cognitive Function<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Limited evidence suggests that the keto diet can improve cognitive function, particularly in those with Alzheimer&#8217;s disease. One review found the keto diet to be associated with improved cognitive performance in elderly people with Alzheimer&#8217;s (<\/span><a href=\"https:\/\/www.mdpi.com\/1422-0067\/20\/16\/3892\/htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_Risk_of_Heart_Disease\"><\/span><b>Reduced Risk of Heart Disease<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The keto diet may also help reduce your risk of heart disease. One review found the keto diet may be associated with improvements in some cardiovascular risk factors, including obesity, type 2 diabetes, and HDL cholesterol (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/5\/517\/htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). However, the authors noted that these effects are usually limited. It\u2019s possible that the weight loss leads to metabolic benefits, particularly in overweight or obese people, rather than the particular diet itself.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Help_Reduce_Cancer_Risk\"><\/span><b>May\u00a0 Help Reduce Cancer Risk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the more recently proposed benefits of the <a href=\"https:\/\/betterme.world\/articles\/15-keto-diet-hacks\/\">keto diet<\/a> is that it may help reduce the risk of cancer. Some studies in animals have suggested that the keto diet may help slow the growth of cancer cells (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2213231714000925?via%3Dihub\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2021.634845\/full\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While more research is required, the keto diet may one day be used as an adjunct to cancer treatment.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Inflammation\"><\/span><b>Lower Inflammation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inflammation is your body&#8217;s natural response to injury or infection. While it&#8217;s important to have an acute inflammatory response, chronic inflammation can lead to health problems such as heart disease, arthritis, and diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534820\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some evidence has suggested that the keto diet can help reduce inflammation throughout the body, which may help protect against some of these diseases (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/5\/1654\/htm\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). However, results are inconsistent.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The impact of a keto diet on inflammation may be influenced by an individual keto dieter\u2019s fiber intake and the quality of their fat intake (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9059\/9\/8\/922\/htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/4000-Calories-A-Day.png\" alt=\"1 week keto meal plan\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Effects_of_the_Keto_Diet\"><\/span><b>Side Effects of the Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The keto diet is generally safe for most healthy adults, but there are a few potential side effects you should be aware of. Some side effects are typically mild and go away on their own, while other more serious risks are worth discussing with your healthcare provider:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Headaches\"><\/span><b>Headaches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A common side effect of the keto diet is headaches. This is usually due to dehydration, which can be alleviated by drinking plenty of water and getting enough electrolytes through food (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7480775\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dizziness\"><\/span><b>Dizziness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another common side effect is dizziness. This is usually due to low blood sugar and can be alleviated by eating more carbs or taking a sugar supplement.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nausea\"><\/span><b>Nausea<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nausea is another common side effect, particularly at the start of the diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7480775\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This is usually due to your body adjusting to the new diet and may be alleviated by drinking plenty of water and eating small, frequent meals.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fatigue\"><\/span><b>Fatigue<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fatigue is a common side effect, particularly at the beginning of the diet. This is usually due to your body adjusting to the lessened carbohydrate intake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6251269\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). In such cases, you should take it easy for a few days until you have more energy.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Constipation\"><\/span><b>Constipation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Constipation is a common side effect of the keto diet, particularly if you&#8217;re not eating enough fiber (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7480775\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This can be alleviated by eating more fiber-rich foods and\/or taking a fiber supplement.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kidney_Stress\"><\/span><b>Kidney Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A high intake of animal foods on the keto diet may increase the risk of kidney stones. In addition, if you have a kidney disease or are at risk of developing it, you should not follow the keto diet.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chronic_Disease_Risk\"><\/span><b>Chronic Disease Risk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Although some evidence has suggested that the keto diet can improve certain risk factors for chronic diseases such as heart disease, this is controversial. In the short term, these metabolic benefits may be more due to weight loss than anything special about the diet. In the long term, a keto diet that is high in animal products may actually increase the risk for heart disease and certain cancers. If you have heart disease or are at risk of developing it, you should not follow the keto diet.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/pho-keto\/\"><i>Is Pho Keto? The Ultimate Guide to Enjoying Pho on a Low-Carb Diet<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_I_Lose_on_Keto_For_1_Week\"><\/span><b>How Much Weight Can I Lose on Keto For 1 Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several factors that determine the amount of weight an individual can lose on the ketogenic diet. According to some research on the diet, people have reported losses ranging from 1 pound (0.5 kg) to 10 pounds (5 kg) or more in the initial week (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/keto-weight-loss-first-week#water-weight-loss\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Key considerations for this would include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Initial Weight and Body Composition: <\/b><span style=\"font-weight: 400;\">The starting weight and body composition of the individual play a significant role in the weight loss that is observed at the start of the keto diet. Those with higher initial weights may experience more substantial initial losses, which is often attributed to water weight reduction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Caloric Deficit:<\/b><span style=\"font-weight: 400;\"> Another key aspect to consider is the number of calories you\u2019re consuming. Weight loss fundamentally depends on creating a caloric deficit. The keto diet&#8217;s primary mechanism is shifting the body into ketosis, and utilizing fat for energy. A caloric deficit, which is achieved through reduced carb and overall calorie intake, contributes to weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Water Weight Loss: <\/b><span style=\"font-weight: 400;\">During the initial phase of keto, the body uses up the glycogen that is stored in the liver and muscles and releases water. As a result, you may notice rapid weight loss in the first week, but this is primarily water weight and not fat loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individual Metabolism: <\/b><span style=\"font-weight: 400;\">Metabolic rates vary between individuals, thereby impacting the rate of weight loss. While some may experience faster results due to a higher metabolic rate, others may need to work for longer periods to observe the same results.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strict Adherence:<\/b><span style=\"font-weight: 400;\"> Whether you\u2019re sincerely dedicated to the keto diet or you\u2019re taking it casually will influence outcomes. Those who are following the guidelines closely may see more consistent and noticeable results.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Physical Activity:<\/b><span style=\"font-weight: 400;\"> Incorporating physical activity can also enhance the effectiveness of the diet. Exercise contributes to a greater caloric deficit, and in turn, promotes weight loss.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">While it&#8217;s common to see a notable drop in the first week on keto, individual factors significantly influence the amount of weight lost. Sustainable, long-term weight loss is more dependent on the continued creation of a calorie deficit and overall lifestyle factors.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Start_the_Keto_Diet\"><\/span><b>How to Start the Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re interested in trying the keto diet, there are several things you need to know. First, it&#8217;s important to do your research and talk to your healthcare provider before you make any major changes to your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Second, you&#8217;ll need to start by lowering your carb intake. Most people on the keto diet start by reducing their carb intake to 20-50 grams per day. This may be a bit difficult for some people, but it&#8217;s doable with a little planning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Third, you&#8217;ll need to increase your fat intake. Many people on the keto diet aim for a 70\/25\/5 ratio of fat\/protein\/carbs. This means that 70% of your calories should come from fat, 25% from protein, and 5% from carbs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fourth, you&#8217;ll need to make sure you&#8217;re getting enough electrolytes. When you reduce your carb intake, you\u2019ll also lose a lot of water weight. This can lead to dehydration if you&#8217;re not careful. To avoid this, make sure you drink plenty of water and eat foods that are rich in electrolytes such as sodium and potassium.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, it&#8217;s important to be patient. It may take a while for your body to adapt to the keto diet. You should give yourself at least two to four weeks before you judge the diet&#8217;s effectiveness.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/14-Day-Boiled-Egg-Diet.png\" alt=\"1 week keto meal plan\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_diet_1-week_meal_plan\"><\/span>Keto diet 1-week meal plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re thinking about trying the keto diet or are already practicing it and looking for some new recipes and meal ideas, this 1-in addition to a shopping list and tips for following the keto diet.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 2 eggs cooked in olive oil with bacon or sausage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Tuna salad with mayo, hard-boiled eggs, and cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Chicken thighs cooked in olive oil with broccoli and cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Almonds, cheddar cheese sticks, or celery with peanut butter<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/recipes.betterme.world\/meal-plan\/keto-pancakes-with-bacon\/\"> Keto pancakes<\/a> made with almond flour, eggs, and butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> BLT salad with romaine, bacon, tomatoes, and avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Grilled steak with saut\u00e9ed mushrooms and onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Baby carrots, pepperoni sticks, or peanut butter cups<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Bacon and eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Turkey club sandwich with bacon, lettuce, tomato, and mayo on<a href=\"https:\/\/recipes.betterme.world\/meal-plan\/avocado-on-keto-bread-with-rocket-salad\/\"> keto bread<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Salmon with asparagus and hollandaise sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Parmesan cheese crisps, deli meat roll-ups, or deviled eggs<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Ham and cheese omelet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Cobb salad with chicken, bacon, avocado, and blue cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Pork chops with green beans and mashed cauliflower<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Cucumber slices with ranch dressing, nuts, or berries<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Breakfast sausage with eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken Caesar salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Beef roast with carrots and celery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> String cheese, olives, or keto muffins<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Omelet with vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chicken salad with mayo and grapes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Pork tenderloin with roasted Brussels sprouts and sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Cottage cheese, celery with peanut butter, or keto bars<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 3-ingredient keto pancakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Shrimp salad with avocado and cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Chicken stir-fry with broccoli and cashews<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Parmesan cheese crisps, deli meat roll-ups, or hard-boiled eggs<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shopping_List_for_the_1-Week_Keto_Meal_Plan\"><\/span><b>Shopping List for the 1-Week Keto Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a shopping list of the items you&#8217;ll need for this 1-week keto meal plan:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bacon\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sausage\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mayo\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romaine lettuce\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheddar cheese\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Celery\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peanut butter\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hollandaise sauce\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pork chops\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green beans\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mashed cauliflower\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keto bread, pancake mix, and bars\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parmesan cheese\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pepperoni sticks\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baby carrots\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">String cheese\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-1.png\" alt=\"1 week keto meal plan\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Success_While_Following_the_1-Week_Keto_Clean_Meal_Plan\"><\/span><b>Tips for Success While Following the 1-Week Keto Clean Meal Plan\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few tips that will help you be successful when you follow this keto meal plan:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_Prep\"><\/span><b>Meal Prep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal prepping is the key to any successful diet. It helps to have healthy meals already prepared and ready to eat when you&#8217;re feeling hungry. This will help prevent you from making unhealthy choices or binge eating (<\/span><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-017-0461-7\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To prep for this 1-week keto meal plan, cook the chicken, salmon, and steak at the start of the week. Store them in the fridge to eat for lunch or dinner throughout the week. Hard-boil a dozen eggs to have on hand for snacks or to add to salads.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cook_Once_Eat_Twice\"><\/span><b>Cook Once, Eat Twice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whenever you can, cook extra of each recipe so you can have leftovers for another meal. For example, cook a double batch of chicken thighs and broccoli so you can have it for lunch the next day. This will save you both time and money.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Scale_Recipes_Up_or_Down\"><\/span><b>Scale Recipes Up or Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re cooking for one, most recipes can be scaled down. Simply reduce the ingredients accordingly. If you&#8217;re cooking for a larger crowd, many of these recipes can also be easily doubled or tripled.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Learn_to_Read_Labels\"><\/span><b>Learn to Read Labels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most important skills to have when following a keto diet is knowing how to read food labels. Make sure you look for hidden sources of carbs, such as maltodextrin or dextrose. These are often added to food products to enhance flavor or texture and can soon add up.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Be_Flexible\"><\/span><b>Be Flexible<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best part about following a keto diet is that it&#8217;s an incredibly flexible way of eating. You can switch up the recipes and meals as you see fit. For example, if you&#8217;re not a fan of salmon, try switching it out for another type of fish or even chicken or steak. Don&#8217;t be afraid to get creative in the kitchen.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fight_the_Keto-Flu_Through_Diet\"><\/span><b>Fight the Keto-Flu Through Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you start a keto diet, it&#8217;s important to drink plenty of water and electrolytes to help fight the keto flu. You can do this by drinking bone broth, sports drinks, or adding salt to your food. You can also eat foods that are high in potassium and magnesium, such as avocados, nuts, and leafy greens.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Give_Up\"><\/span><b>Don&#8217;t Give Up!<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you find yourself struggling to stick to this meal plan, don&#8217;t give up! It takes time to adjust to a new way of eating and you may not see results right away. Just keep at it and you&#8217;ll eventually get the hang of it.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/keto-sushi\/\"><i>6 Keto Sushi Recipes to Eat on a Low-Carb Diet<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/How-To-Lose-20-Pounds-In-2-Weeks.png\" alt=\"1 week keto meal plan\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_know_Im_in_ketosis\"><\/span><strong>How do I know I&#8217;m in ketosis?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There are several ways of knowing whether your body is going into the ketosis state, including (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/10-signs-and-symptoms-of-ketosis\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keto Breath and Metallic Taste:<\/b><span style=\"font-weight: 400;\"> Elevated ketone levels can lead to distinctive keto breath, which is often described as fruity or having an acetone-like odor. Alternatively, some individuals experience a metallic taste in their mouth.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ketone Measurements: <\/b><span style=\"font-weight: 400;\">Utilizing tools such as ketone strips or breath analyzers provides a quantitative measure of ketone levels. Higher ketone concentrations in your breath or urine serve as tangible indicators of the body&#8217;s successful transition into ketosis.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Hunger and Enhanced Focus:<\/b><span style=\"font-weight: 400;\"> Many people report a reduction in hunger and improved cognitive function, which can serve as subjective indicators of being in a ketogenic state.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><b>Increased Thirst and Urination: <\/b><span style=\"font-weight: 400;\">As the initial stages of ketosis involve the release of stored glycogen, which leads to water loss, it\u2019s natural that you experience a subsequent increased thirst and frequent urination. Make sure you drink plenty of water to avoid dehydration. If you experience extreme thirst or dark-colored urine, you should consult your healthcare provider. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_speed_up_my_ketosis\"><\/span><strong>How can I speed up my ketosis?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If you\u2019re looking to speed up the results of your keto diet, here are a few tips and tricks to remember to possibly expedite ketosis (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/7-tips-to-get-into-ketosis\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strict Carbohydrate Restriction:<\/b><span style=\"font-weight: 400;\"> Limiting your daily carb intake to 20-50 grams is a fundamental step in inducing and maintaining ketosis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate Healthy Fats: <\/b><span style=\"font-weight: 400;\">Consuming healthy fats, such as those that are found in avocados, olive oil, and nuts, provides the necessary energy source for sustaining ketosis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Try Intermittent Fasting:<\/b><span style=\"font-weight: 400;\"> Keto vs intermittent fasting may be a hotly debated topic, but it\u2019s important to know that the latter can expedite the onset of ketosis when coupled with the keto diet, thereby promoting more efficient fat utilization for energy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Regular Exercise:<\/b><span style=\"font-weight: 400;\"> Engaging in physical activity accelerates glycogen depletion, and helps with the prompt transition into ketosis.<\/span><\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_normal_to_lose_7_pounds_in_a_week_on_keto\"><\/span><strong>Is it normal to lose 7 pounds in a week on keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">In most cases, a person can lose approximately 1 pound (0.5 kg) to 10 or more pounds (5 kg) in the first week of keto. This is dependent on the following factors:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Water Weight Loss: <\/b><span style=\"font-weight: 400;\">The initial weight drop often involves shedding water weight due to reduced glycogen stores, and should not be mistaken for actual fat loss.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individual Variation: <\/b><span style=\"font-weight: 400;\">Weight loss varies significantly based on factors such as metabolism, starting weight, and adherence to the keto diet.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">It is also important to note the distinction between short-term weight loss and a sustainable long-term plan when starting on the keto diet.\u00a0<\/span><\/p>\n<p><b>Sustainable vs. Initial Drop: <\/b><span style=\"font-weight: 400;\">While a rapid initial loss is not uncommon, it&#8217;s important to distinguish between initial water weight loss and sustained fat loss. Sustainable weight loss typically ranges from 1-2 pounds per week.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_foods_should_I_avoid_on_a_keto_diet_plan\"><\/span><strong>What foods should I avoid on a keto diet plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To ensure better results on the keto diet, the following foods should be avoided at all costs:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-Carb Foods:<\/b><span style=\"font-weight: 400;\"> Eliminate grains, starchy vegetables, and sugary fruits from your diet plan as they can hinder the process of ketosis. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ultra-Processed Foods: <\/b><span style=\"font-weight: 400;\">Another hack is to stay away from ultra-processed items that contain added sugars and unhealthy fats to maintain the integrity of your diet. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugary Snacks: <\/b><span style=\"font-weight: 400;\">It&#8217;s essential to steer clear of candies, pastries, and other high-sugar snacks that can disrupt the onset of ketosis.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Alternatively, go for snacks with no carbs, such as nuts, seeds, or cheese, to satisfy cravings while remaining within the carbohydrate limits of the keto diet. <\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 1-week keto meal plan is designed to help you transition into a keto diet and start seeing results. It&#8217;s a great way to jumpstart your weight loss journey or break through a <a href=\"https:\/\/betterme.world\/articles\/3-day-plateau-diet\/\">weight loss plateau<\/a>. Just remember to be flexible, stick to healthy foods, and stay hydrated.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Unless you&#8217;re living under a rock, you&#8217;ve probably heard of the keto diet by now. The low-carb, high-fat eating plan has become one of the hottest diet trends in recent years, and it doesn&#8217;t seem to be going anywhere anytime soon. Research has suggested that the keto diet can lead to weight loss, improved blood [&hellip;]<\/p>\n","protected":false},"author":59,"featured_media":79478,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71,174,176,175,173,151,172],"tags":[],"coauthors":[211,87],"class_list":["post-42406","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto","category-keto-breakfast","category-keto-dinner","category-keto-lunch","category-keto-recipes","category-low-carb-diet","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keto diet 1-week Meal Plan to Get You Started on a Low-Carb Diet<\/title>\n<meta name=\"description\" content=\"Looking for a \u2605 1 WEEK KETO MEAL PLAN \u27a4 that is easy to follow? This 7-day plan is designed to help you transition into a low-carb diet and start seeing results!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"1-Week Keto Meal Plan to Get You Started on a Low-Carb Diet\" \/>\n<meta property=\"og:description\" content=\"Looking for a \u2605 1 WEEK KETO MEAL PLAN \u27a4 that is easy to follow? This 7-day plan is designed to help you transition into a low-carb diet and start seeing results!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-10T23:11:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/1-Week-Keto-Meal-Plan-to-Get-You-Started-on-a-Low-Carb-Diet-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sri R, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sri R, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/\"},\"author\":{\"name\":\"Sri R\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/006206828c9c54e09d7472686d4860ab\"},\"headline\":\"1-Week Keto Meal Plan to Get You Started on a Low-Carb Diet\",\"dateModified\":\"2025-07-10T23:11:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/\"},\"wordCount\":2857,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/1-Week-Keto-Meal-Plan-to-Get-You-Started-on-a-Low-Carb-Diet-1.png\",\"articleSection\":[\"Keto\",\"Keto Breakfast\",\"Keto Dinner\",\"Keto Lunch\",\"Keto Recipes\",\"Low Carb\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Unless you're living under a rock, you've probably heard of the keto diet by now. The low-carb, high-fat eating plan has become one of the hottest diet trends in recent years, and it doesn't seem to be going anywhere anytime soon.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3-1.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Research has suggested that the keto diet can lead to weight loss, improved blood sugar control, and other health benefits (<\/span><a href=\\\"https:\/\/www.mdpi.com\/2072-6643\/13\/5\/1654\/htm\\\"><span style=\\\"font-weight: 400;\\\">20<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It appears safe for most healthy adults to try, but there are a few things you should keep in mind before you jump on the bandwagon.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're thinking about starting the keto diet, it's important to be prepared and create a plan that works for you. This simple 1-week <a href=\\\"https:\/\/betterme.world\/articles\/7-day-vegetarian-keto-meal-plan\/\\\">keto meal plan<\/a> is a good starting point. It includes all the basic keto staples, in addition to some higher-carb options for those who want to add more variety to their diet.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But first, let's review the basics of the keto diet and help you see why it could be a good fit for you.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Keto Diet All About?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The keto diet  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/\",\"name\":\"Keto diet 1-week Meal Plan to Get You Started on a Low-Carb Diet\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/1-Week-Keto-Meal-Plan-to-Get-You-Started-on-a-Low-Carb-Diet-1.png\",\"dateModified\":\"2025-07-10T23:11:01+00:00\",\"description\":\"Looking for a \u2605 1 WEEK KETO MEAL PLAN \u27a4 that is easy to follow? 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Her own journey with Nephrotic Syndrome, an immunodeficiency disorder that affects the kidneys, encouraged her to turn towards a cleaner diet, an active routine, and a healthier life in general. When she's not saving delectable DIY recipes on Instagram, you'll probably find her daydreaming ( and organizing) her next getaway. Sri is a former tennis player, an amateur badminton player, and a ping-pong novice.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/sri-r\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Keto diet 1-week Meal Plan to Get You Started on a Low-Carb Diet","description":"Looking for a \u2605 1 WEEK KETO MEAL PLAN \u27a4 that is easy to follow? 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This 7-day plan is designed to help you transition into a low-carb diet and start seeing results!","og_url":"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-07-10T23:11:01+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/1-Week-Keto-Meal-Plan-to-Get-You-Started-on-a-Low-Carb-Diet-1-1024x640.png","type":"image\/png"}],"author":"Sri R, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Sri R, Kristen Fleming, RD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/"},"author":{"name":"Sri R","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/006206828c9c54e09d7472686d4860ab"},"headline":"1-Week Keto Meal Plan to Get You Started on a Low-Carb Diet","dateModified":"2025-07-10T23:11:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/"},"wordCount":2857,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/1-Week-Keto-Meal-Plan-to-Get-You-Started-on-a-Low-Carb-Diet-1.png","articleSection":["Keto","Keto Breakfast","Keto Dinner","Keto Lunch","Keto Recipes","Low Carb","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Unless you're living under a rock, you've probably heard of the keto diet by now. The low-carb, high-fat eating plan has become one of the hottest diet trends in recent years, and it doesn't seem to be going anywhere anytime soon.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1_week_keto_meal_plan\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3-1.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Research has suggested that the keto diet can lead to weight loss, improved blood sugar control, and other health benefits (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/5\/1654\/htm\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). It appears safe for most healthy adults to try, but there are a few things you should keep in mind before you jump on the bandwagon.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you're thinking about starting the keto diet, it's important to be prepared and create a plan that works for you. This simple 1-week <a href=\"https:\/\/betterme.world\/articles\/7-day-vegetarian-keto-meal-plan\/\">keto meal plan<\/a> is a good starting point. It includes all the basic keto staples, in addition to some higher-carb options for those who want to add more variety to their diet.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But first, let's review the basics of the keto diet and help you see why it could be a good fit for you.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Keto Diet All About?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The keto diet  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/","url":"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/","name":"Keto diet 1-week Meal Plan to Get You Started on a Low-Carb Diet","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/1-week-keto-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/1-Week-Keto-Meal-Plan-to-Get-You-Started-on-a-Low-Carb-Diet-1.png","dateModified":"2025-07-10T23:11:01+00:00","description":"Looking for a \u2605 1 WEEK KETO MEAL PLAN \u27a4 that is easy to follow? 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