What Should I Eat the First Week of Keto?

December 23, 2025 •

4 min read

Over 7% of US adults report using the ketogenic diet for weight loss. For those beginning this journey, understanding what should I eat the first week of keto is crucial for managing the transition and maximizing results. This guide will detail a practical and easy-to-follow meal plan to help you start strong.

Quick Summary

A guide covering a beginner's one-week keto meal plan focusing on high-fat, moderate-protein, and very-low-carb foods. It includes a list of foods to enjoy and avoid, tips for managing the keto flu, and meal ideas to facilitate the transition into ketosis smoothly.

Key Points

Embrace Healthy Fats: Prioritize high-quality fats from avocados, olive oil, and grass-fed butter to provide your body with its new primary fuel source.
Focus on Low-Carb Veggies: Fill your plate with nutrient-dense, non-starchy vegetables like leafy greens, broccoli, and peppers to ensure you get fiber and vitamins without excess carbs.
Moderate Your Protein: Consume moderate amounts of protein from sources like meat, eggs, and fish, as excess protein can convert to glucose and slow your entry into ketosis.
Stay Hydrated and Electrolyte-Conscious: Drink plenty of water and replenish electrolytes like sodium and potassium, especially during the first week, to combat symptoms of the 'keto flu'.
Prepare for the Transition: Meal planning and prepping are crucial for navigating the first week of keto successfully and avoiding high-carb temptations.
Choose the Right Snacks: Have keto-friendly snacks like nuts, cheese, and olives on hand for between-meal hunger pangs to stay on track with your macros.

Your Essential Keto Foods List

Transitioning to a ketogenic diet means shifting your body's primary fuel source from carbohydrates to fat. This metabolic change, known as ketosis, requires a strict reduction in carbs and a significant increase in healthy fats. Your grocery list for the first week should be centered around whole, single-ingredient foods to make the transition as smooth as possible.

Meats, Poultry, and Fatty Fish

These are excellent sources of protein and healthy fats. Options include:

Red Meat: Steak, beef roast, and ground beef are staples.
Poultry: Chicken and turkey, especially darker, fattier cuts like thighs.
Fatty Fish: Salmon, trout, and mackerel are rich in omega-3 fatty acids.
Other Proteins: Bacon, ham, and pork chops are also on the menu.

Healthy Fats and Oils

These will provide the majority of your energy and calories in the first week. Focus on quality sources:

Avocado Oil & Extra Virgin Olive Oil: Excellent for cooking and dressings.
Butter & Ghee: Preferably grass-fed for higher quality.
MCT Oil: Some people add this to coffee or smoothies for a quick energy boost.
Avocados: Can be eaten whole, mashed into guacamole, or added to salads.

Non-Starchy Vegetables

These provide fiber and essential nutrients without a lot of carbs. Fill your plate with:

Leafy Greens: Spinach, kale, and arugula.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts.
Other Low-Carb Veggies: Peppers, asparagus, mushrooms, and zucchini.

Eggs and Dairy

Eggs are a versatile, protein-packed keto food. Dairy can add fat and flavor, but stick to full-fat versions and be mindful of your carb count.

Eggs: Pastured or omega-3-enriched eggs are best.
Cheese: Unprocessed cheeses like cheddar, goat cheese, and mozzarella are great.
Full-Fat Yogurt & Cream: Good in moderation; opt for unsweetened varieties.

Nuts and Seeds

These are good for snacks and adding texture to meals, but they contain carbs, so measure your portions carefully.

Nuts: Almonds, macadamia nuts, and walnuts.
Seeds: Chia seeds, flaxseeds, and pumpkin seeds.

Sample 7-Day Keto Meal Plan

This sample plan provides an example of how to structure your meals. Feel free to mix and match to keep things interesting. The key is to prioritize the food groups listed above and keep your daily carb count low (typically under 50g total carbs).


Day	Breakfast	Lunch	Dinner
Monday	Scrambled eggs with spinach and cheese	Bunless burger patty with avocado and a side salad	Baked salmon with roasted asparagus and butter
Tuesday	Omelet with mushrooms, bell peppers, and cheese	Tuna salad with mayonnaise and celery, served in lettuce cups	Cajun spiced chicken breast with cauliflower rice
Wednesday	Bacon and eggs fried in butter	Cobb salad with turkey, avocado, hard-boiled eggs, and blue cheese	Garlic butter steak with sautéed mushrooms
Thursday	Full-fat Greek yogurt topped with a few berries and walnuts	Leftover steak from Wednesday's dinner with a green salad	Pork chops served with sauteed green beans and broccoli
Friday	Breakfast sausage with fried eggs and a side of avocado	Chicken salad made with mayonnaise, served in lettuce wraps	Ground duck burgers with melted cheddar, served over spinach
Saturday	Veggie and cheese egg muffins	Zucchini noodles with pesto and grilled chicken	Beef stew with mushrooms and celery
Sunday	Bacon and eggs	Bunless grass-fed beef burger with guacamole, tomato, and kale salad	Coconut chicken curry (ensure no added sugar in the curry paste)

Surviving the Keto Flu

The "keto flu" is a common side effect of transitioning to a very-low-carb diet and can include symptoms like headaches, fatigue, and nausea. It's your body's way of adjusting to using fat for fuel instead of glucose. Fortunately, you can manage these symptoms.

Stay Hydrated and Replenish Electrolytes

Drink Plenty of Water: Dehydration can exacerbate symptoms, so drink more water than usual.
Increase Sodium: Add extra salt to your meals or drink bone broth.
Boost Potassium and Magnesium: Eat foods rich in these electrolytes, such as avocados, spinach, and nuts.

Listen to Your Body

Eat until you are full: In the first week, focus on hitting your macros rather than restricting calories too much. A properly executed keto diet often naturally leads to reduced appetite.
Limit Exercise: Intense physical activity can increase fatigue during the adaptation period. Consider reducing your workout intensity for the first week or two.

Conclusion

Navigating your first week of keto can feel daunting, but focusing on simple, whole foods can make the transition manageable. By stocking up on meats, healthy fats, and low-carb vegetables, and planning your meals, you can successfully kickstart your journey into ketosis. Remember to stay hydrated and replenish electrolytes to minimize any discomfort from the keto flu. Starting with a solid nutritional foundation will set the stage for sustained success with the ketogenic diet. For more resources on meal prep, check out some expert resources on the topic.https://www.healthline.com/nutrition/ketogenic-diet-101#meal-plan.

How a Keto Food Plan Can Impact Your Body


Feature	Carbohydrate-Based Diet	Ketogenic Diet (Initial Phase)
Primary Fuel Source	Glucose (from carbs)	Ketones (from fat)
Insulin Levels	Higher (in response to glucose intake)	Lower and more stable
Initial Energy	High but can lead to crashes	May feel low initially, then increases as body adapts
Weight Fluctuation	Can fluctuate based on water retention	Initial water weight loss, followed by fat loss
Hunger Cues	Frequent due to blood sugar spikes and drops	Lowered appetite and fewer cravings
Metabolic State	Glycolysis	Ketosis
Electrolyte Balance	Typically stable	May become unbalanced, requiring supplementation

Frequently Asked Questions

Avoid all sugary foods and beverages, grains like bread and pasta, starchy vegetables such as potatoes and corn, beans and legumes, and most fruits except for small portions of berries.

Many people experience a set of symptoms known as the 'keto flu' during the first week, including headaches, fatigue, and nausea, as their body adapts. These symptoms are temporary and can be managed by staying hydrated and replenishing electrolytes.

Most fruits are too high in carbs for a strict ketogenic diet. Small quantities of low-carb berries like strawberries, blackberries, and raspberries are acceptable in moderation.

When you reduce carbs, your body sheds water and electrolytes, including sodium. Increasing your salt intake can help maintain electrolyte balance and alleviate 'keto flu' symptoms.

Good snack options include a handful of nuts (macadamia, almonds), cheese cubes, olives, or a couple of hard-boiled eggs. These provide healthy fats and protein to keep you satiated.

Most beginners aim to keep their net carbohydrate intake between 20 and 50 grams per day to ensure they enter ketosis quickly. This low carb count forces the body to use fat for fuel.

Yes, but with care. Choose meat, fish, or egg-based dishes and ask for a side of extra vegetables instead of starchy sides like fries or rice. Bunless burgers are also a good option.