Start the Keto Diet With This Dietician’s 1-Week Beginner Meal Plan

Beginner Keto Meal Plan

The keto diet is a diet that is high in fat and low in carbs. It’s used to manage type 2 diabetes but is commonly followed to aid in weight loss. Nutrition scientist Catherine Metzgar, PhD, RD, who is on the clinical team at Virta Health, created an exclusive keto meal plan for POPSUGAR.

The daily protein target is set at 14 ounces (determined by our demographic, which is women 18-35). You’ll find that serving sizes have been included for all proteins except eggs, because they’re generally one ounce per egg. Catherine advised eating five servings of nonstarchy vegetables to help achieve nutritional ketosis.

Disclaimer: Consult a doctor before making any dietary changes. If you are on antihypertensive/blood glucose lowering medications, please seek medical supervision before beginning this meal plan.