10-Day Keto Diet Meal Plan For Beginners

What most people don’t understand about keto is that if you don’t have a solid plan, chances are you will not get solid results

I always thought that having no plan is the best strategy when you are following a diet, but after following multiple diet plans (vegan, paleo, military, keto diet) throughout the years

I came to realize that this no-plan strategy always result in failure.

Following a diet plan is hard and when you have room for doubts and adjustments, getting a solid result is impracticable

Learning and deciding, what to eat as you continue your journey, just sounds brilliant. In reality, it’s a plan for absolute frustration

So, if you want solid results, we have few tips followed by a 10-day keto diet meal plan, which you can utilize today to reach your goals

What is Keto Diet?

For those who don’t know what keto is, it’s a diet plan that focuses on food that contains a lot of fats, an adequate amount of protein, and very few carbohydrates. The diet works by depleting the sugar reserves, which results in the breakdown of fats for energy.

Keto Diet Tips For Success

If you are a complete beginner, then these tips will help you in avoiding mistakes most newbies make while following the keto diet

So, here are 4 tips you need to make your journey a total success:

1. Don’t worry about results

After you start following the keto diet, it will take 2-4 days for your body to enter ketosis unless your diet plan contains hidden carbs.

Moreover, in the first week, your body will go through the ketogenic adaptation phase. So, avoid worrying about the result in the first week.

With time you will start seeing results. Just stay on track and avoid consuming any more carbs then you are supposed to

I myself managed to lose 19.5 lbs in a month, and some people have even lost more than 100 lbs in a year

You can always look at other people’s keto journey on Instagram for motivation. Before and after transformations photos will definitely help you in staying focused

2. Entering ketosis is a hard process

In order to enter ketosis, you need to divide your calories in such a way that you consume 5-10% calories from carbs, 20-30% calories from protein, and 60-70% calories from fat

You may even need to lower your carbs intake to 20 gm per day to get into ketosis. So, be ready for the challenge if the opportunity arise

The success of your keto journey is directly proportional to your carb intake. In a way, this is the one thing you can’t ignore

To enter, as well as stay in ketosis, I reduced my carb intake to about 20 grams/day

It may seem easy, but in reality, it was the result of intense planning

3. Avoid random consumption

Keto sweets or random consumption is only for special occasions. I know it’s tempting, but random consumption does not guarantee results.

The Ketogenic diet is all about balance. Even 10 grams of misplaced carbs can kick you out of the track

4. Calories matter too

Keto is a game-changer for millions of people

It suppresses appetite despite weight loss. It makes it easier for people to feel satisfied even on low calories

study on the ketogenic diet even suggest that people who followed the keto diet lost 2.2 times more weight than people on a low-calorie and low-fat diet

Reduced appetite combined with more weight loss is what makes keto so popular. But that doesn’t change the fact that keto is a restrictive diet plan

You have to consume a certain amount of calories every day to ensure weight loss. Even if you are in ketosis, you will not lose weight if you don’t reduce the number of calories you consume

Moreover, the fact that the diet of most Americans is high in carbs and processed foods is what makes the keto journey intense

Still, you will lose more weight and feel satisfied after a meal with the help of keto as compared to any other diet plan

Types of Keto Diet

Before you start your weight loss journey, here are a few keto diet types you can choose from:

  1. Standard Ketogenic Diet: This type contains 5% carb, 75% fat, and 20% protein.
  2. Cyclical Ketogenic Diet: This diet contains ketogenic days followed by high-carb days. For example, 5 ketogenic days followed by 2 high-carb days.
  3. Targeted Ketogenic Diet: This diet allows a person to add carbs only around the workout schedule.
  4. High-Protein Ketogenic Diet: This type contains around 35% protein, 5% carb, and around 60% fat.

Standard Ketogenic Diet (SKD) is the most researched and recommended version for the weight loss

dish filled with veggies

10-Day Keto Diet Meal Plan

Day 1

  1. Breakfast: Scrambled Eggs with avocado, Coffee with Cream
  2. Lunch: Keto Thai beef salad
  3. Dinner: Chicken mushroom and Rockefeller kale

Day 2

  1. Breakfast: Keto frittata with fresh spinach
  2. Lunch: Spinach salad with Garlic butter salmon
  3. Dinner: Keto Pasta Carbonara with zoodles

Day 3

  1. Breakfast: Keto Chocolate Hazelnut Muffins
  2. Lunch: Moroccan Spiced Cauliflower Soup with bacon pieces
  3. Dinner: Meatballs on zucchini noodles, topped with cream sauce

Day 4

  1. Breakfast: Fried eggs with bacon and a side of greens
  2. Lunch: Grilled chicken over baby spinach, tomato, and avocado salad
  3. Dinner: One-pan salmon with asparagus plus broccoli

Day 5

  1. Breakfast: Eggs with Avocado, blueberries, raspberries, and blackberries
  2. Lunch: Sardine salad made with mayo in half an avocado
  3. Dinner: Sugar-free turkey jerky

Day 6

  1. Breakfast: Mushroom omelet
  2. Lunch: Broccoli Bacon Salad with Fried Eggs
  3. Dinner: Keto Chicken With Asparagus and sautéed mushrooms

Day 7

  1. Breakfast: Baked eggs in avocado cups
  2. Lunch: Chicken tenders made with almond flour
  3. Dinner: Pork Chops with Green Beans and Garlic Butter

Day 8

  1. Breakfast: Keto bacon & cheese omelet
  2. Lunch: Italian Keto Plate
  3. Dinner: Pan grilled pork chops with veggies

Day 9

  1. Breakfast:  Keto veggie omelette
  2. Lunch: Arugula Apple Bacon Pecan Salad
  3. Dinner: Teriyaki Salmon and Broccoli

Day 10

  1. Breakfast: Spinach with Swiss Cheese omelet
  2. Lunch: White Fish in Lemon Sauce 
  3. Dinner: Coconut Chicken Curry

Daily Keto Snack Options

  1. Coconut chips
  2. Kale chips
  3. Parmesan crisps
  4. Macadamia nuts, seeds
  5. Hard-boiled eggs
  6. Avocados, olives
  7. Pre-Made keto cookies or make one
  8. Keto-Friendly dark chocolate
  9. Cacao Nibs
  10. Peanut Butter
  11. Coffee, tea
  12. Low-Calorie Jello or popsicles
  13. Pickles
  14. Seaweed Snacks

With this 10-day keto diet meal plan, you can lose up to 10 lbs. But you have to balance calories, macronutrients depending upon your goal

Remember, 10 grams of misplaced carbs are enough to kick you out of track. So, prepare meals smartly.

During my 47-day keto journey, I followed a custom keto meal plan. I managed to lose around 24.5 lbs in 47 days.

I have tried many different diets ( Military, Vegan, Paleo, Keto Diet ), and the best results were always produced when I balanced my meals properly.

Since keto is highly satiable, compared to other diet plans, it’s much easier to lower your calorie intake with keto.

Beginners pretty often consume more than the required amount of fat, protein, and carbs, which is counterproductive, as it reduces overall results.

You should adjust these meals to a suitable amount of macronutrients yourself (depending upon your need). But if balancing macronutrients is too complicated then I would recommend you to consult a nutritionist to help you tailor this diet plan even further to the exact amount of calories, macronutrients you should consume per meal to lose weight.

This way you will consume the proper amount of nutrition you need to get into ketosis, lose weight, and avoid nutrient deficiencies

If you are like me and you consider visiting a nutritionist an unnecessary hassle, then you can get a much more tailored diet plan from here. This diet plan will help you in counting calories as well as in preparing meals.

Moreover, the meals mentioned in the plan will be tailored to the exact amount of macronutrients you need every day

This custom diet plan will also respect your food preferences and will be created based on the expertise of certified nutritionists, personal trainers, and chefs

Remember, the keto diet is a medical diet. Utilizing it for losing weight without the proper guidance of a health expert can lower your results

water bottle

How To Avoid Keto Flu?

Most prominent side effect of following the keto diet is keto flu.

Since keto will make you urinate more often. It results in low levels of electrolytes, which results in keto flu

All you need to do is drink plenty of water while taking supplements (supplements containing magnesium, sodium, and potassium) to balance your electrolyte levels, or you can increase the consumption of magnesium, sodium, and potassium by balancing your meals the right way.

To avoid other side effects of the keto diet, try balancing your macros. Consume a varied diet (pork, chicken, fish, egg, leafy greens) with enough greens to get the full spectrum of B vitamins.

Remember, Anything excess will be counterproductive.

For great results, tailor your diet to the exact amount of macros and calories your body needs to lose weight.

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Rudra

Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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