7-Day Keto Meal Plan for Rapid Weight Loss: Burn Fat & Crush Cravings

Introduction

The keto diet is one of the most effective ways to burn fat fast—studies show it can help you lose 3x more weight than low-fat diets. But starting keto can feel overwhelming. This 7-day keto meal plan takes the stress out of meal prep with simple, delicious recipes that keep you in ketosis and shed pounds. Plus, we’ve included trendy TikTok-inspired hacks and affiliate-tested products to maximize results. Let’s dive in!

Day 1: Kickstart Ketosis

Breakfast: 3 scrambled eggs + 2 slices bacon + ½ avocado

Macros: 5g net carbs, 35g fat, 20g protein

Lunch: Grilled chicken Caesar salad (no croutons) + olive oil dressing

Dinner: Garlic butter steak bites + roasted broccoli

Snack: 1 oz macadamia nuts

Pro Tip: Add MCT Oil to your coffee for an energy boost!

Day 2: Beat the Keto Flu

Breakfast: Keto smoothie (spinach, almond milk, protein powder, peanut butter)

Lunch: Turkey lettuce wraps + avocado slices

Dinner: Lemon butter salmon + asparagus

Snack: Celery sticks + cream cheese

Stay Hydrated: Sip Electrolyte Powder to fight fatigue and headaches.

Day 3: Fat-Burning Mode

Breakfast: Chia pudding (unsweetened almond milk, chia seeds, berries)

Lunch: Cobb salad (eggs, bacon, avocado, blue cheese)

Dinner: Zucchini noodles (zoodles) with pesto chicken

Snack: Parmesan crisps

Trendy Hack: Use a Spiralizer for perfect zoodles!

Day 4: Quick & Easy Meals

Breakfast: Keto pancakes (almond flour, cream cheese, eggs)

Lunch: Avocado chicken salad in lettuce wraps

Dinner: Bunless cheeseburger + cauliflower mash

Snack: Hard-boiled eggs

Affiliate Pick: Almond Flour for low-carb baking.

Day 5: Stay Satisfied

Breakfast: Sausage + sautéed spinach

Lunch: Tuna salad stuffed avocados

Dinner: Beef stir-fry + cauliflower rice

Snack: Dark chocolate (85% cocoa)

Macro Hack: Track meals with Keto App to stay on target.

Day 6: Weekend Feast

Breakfast: Keto coffee (coffee + butter + coconut oil)

Lunch: Shrimp avocado salad

Dinner: Fathead pizza (almond flour crust) with pepperoni

Snack: Pork rinds

Day 7: Prep for Success

Breakfast: Greek yogurt (unsweetened) + keto granola

Lunch: Chicken thighs + roasted Brussels sprouts

Dinner: Garlic butter shrimp + zucchini Snack: Keto fat bombs

Affiliate Pick: Meal Prep Containers for portion control.

7-Day Keto Shopping List

✅ Proteins: Eggs, bacon, chicken, salmon, ground beef, shrimp

✅ Veggies: Spinach, zucchini, broccoli, cauliflower, asparagus

✅ Fats: Avocado, olive oil, butter, cheese, macadamia nuts

✅ Pantry: Almond flour, MCT oil, electrolyte powder7-Day Keto Shopping List

✅ Proteins: Eggs, bacon, chicken, salmon, ground beef, shrimp

✅ Veggies: Spinach, zucchini, broccoli, cauliflower, asparagus

✅ Fats: Avocado, olive oil, butter, cheese, macadamia nuts

✅ Pantry: Almond flour, MCT oil, electrolyte powder7-Day Keto Shopping List

✅ Proteins: Eggs, bacon, chicken, salmon, ground beef, shrimp

✅ Veggies: Spinach, zucchini, broccoli, cauliflower, asparagus

✅ Fats: Avocado, olive oil, butter, cheese, macadamia nuts

✅ Pantry: Almond flour, MCT oil, electrolyte powder

To download our free printable keto shopping list, click here: