Dairy-Free Keto Meal Plan
1-week low-carb plan without dairy, ~20g carbs/day, 1200–1500 kcal.
Consult a doctor before starting any diet. Not medical advice. See Disclaimer and Terms of Service for details. Monetized by affiliate links. For phone users, turn phone sideways for best viewing. Net carbs are approximate. Adjust portions to meet your caloric needs.
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Monday | Egg & Avocado (2 eggs, 1/2 avocado, 1 tbsp olive oil; 3g net carbs, 300 kcal) | Chicken Salad (150g chicken, 1 cup spinach, 1 tbsp olive oil, lemon; 4g net carbs, 350 kcal) | Salmon with Asparagus (150g salmon, 1 cup asparagus, 1 tbsp coconut oil; 5g net carbs, 350 kcal) | Almonds (1 oz, 3g net carbs, 160 kcal) or Pork Rinds (1 oz, 0g net carbs, 150 kcal) |
| Tuesday | Chia Pudding (2 tbsp chia seeds, 1 cup almond milk, stevia; 4g net carbs, 200 kcal) | Beef Lettuce Wraps (150g ground beef, 2 lettuce leaves, 1 tbsp mayo; 4g net carbs, 350 kcal) | Shrimp with Zucchini (150g shrimp, 1 zucchini, 1 tbsp olive oil; 5g net carbs, 300 kcal) | Macadamia Nuts (1 oz, 2g net carbs, 200 kcal) or Olives (10 large, 1g net carbs, 50 kcal) |
| Wednesday | Sausage & Avocado (2 oz sausage, 1/2 avocado, 1 tbsp coconut oil; 3g net carbs, 300 kcal) | Tuna Salad (150g canned tuna, 1 cup mixed greens, 1 tbsp olive oil; 4g net carbs, 300 kcal) | Pork Chop with Broccoli (150g pork chop, 1 cup broccoli, 1 tbsp olive oil; 5g net carbs, 350 kcal) | Pork Rinds (1 oz, 0g net carbs, 150 kcal) or Beef Jerky (1 oz, 1g net carbs, 80 kcal) |
| Thursday | Egg & Avocado (Repeat Monday; 3g net carbs, 300 kcal) | Chicken Salad (Repeat Monday; 4g net carbs, 350 kcal) | Beef Stir-Fry (150g beef strips, 1 cup spinach, 1 tbsp coconut oil; 4g net carbs, 350 kcal) | Almonds (1 oz, 3g net carbs, 160 kcal) or Cucumber Slices (1/2 cup with 1 tbsp mayo; 2g net carbs, 100 kcal) |
| Friday | Chia Pudding (Repeat Tuesday; 4g net carbs, 200 kcal) | Shrimp Salad (150g shrimp, 1 cup mixed greens, 1 tbsp olive oil; 4g net carbs, 300 kcal) | Salmon with Asparagus (Repeat Monday; 5g net carbs, 350 kcal) | Macadamia Nuts (1 oz, 2g net carbs, 200 kcal) or Pork Rinds (1 oz, 0g net carbs, 150 kcal) |
| Saturday | Sausage & Avocado (Repeat Wednesday; 3g net carbs, 300 kcal) | Beef Lettuce Wraps (Repeat Tuesday; 4g net carbs, 350 kcal) | Pork Chop with Broccoli (Repeat Wednesday; 5g net carbs, 350 kcal) | Beef Jerky (1 oz, 1g net carbs, 80 kcal) or Olives (10 large, 1g net carbs, 50 kcal) |
| Sunday | Egg & Avocado (Repeat Monday; 3g net carbs, 300 kcal) | Tuna Salad (Repeat Wednesday; 4g net carbs, 300 kcal) | Shrimp with Zucchini (Repeat Tuesday; 5g net carbs, 300 kcal) | Almonds (1 oz, 3g net carbs, 160 kcal) or Cucumber Slices (1/2 cup with 1 tbsp mayo; 2g net carbs, 100 kcal) |
Low-Carb Beverages
- Water (flat or sparkling, 0g carbs)
- Unsweetened Herbal Tea (e.g., peppermint, chamomile; 0g carbs)
- Black Coffee (0g carbs)
- Unsweetened Almond Milk (1 cup, <1g data-preserve-html-node="true" net carbs)
- Coconut Water (small amounts, 1 oz, ~1g net carbs)
Sweeteners
- Stevia (0g net carbs, natural, calorie-free)
- Monk Fruit Sweetener (0g net carbs, natural, calorie-free)
Shopping List
- Vegetables:
- Spinach: 3 cups
- Mixed greens: 2 cups
- Asparagus: 2 cups
- Broccoli: 2 cups
- Zucchini: 2 medium
- Lettuce: 4 leaves
- Cucumber: 0.5 cup
- Fruits:
- Avocado: 2 medium
- Lemon: 1 (for juice)
- Proteins:
- Eggs: 8 large
- Chicken: 300g (about 2/3 lb)
- Salmon: 300g (about 2/3 lb)
- Shrimp: 300g (about 2/3 lb)
- Ground beef: 300g (about 2/3 lb)
- Canned tuna: 300g
- Pork chop: 300g (about 2/3 lb)
- Sausage: 2 oz
- Nuts and Seeds:
- Chia seeds: 4 tbsp
- Almonds: 3 oz
- Macadamia nuts: 2 oz
- Oils:
- Olive oil: 7 tbsp
- Coconut oil: 3 tbsp
- Pantry Items:
- Almond milk: 2 cups
- Mayo: 3 tbsp
- Stevia: to taste
- Snacks:
- Pork rinds: 3 oz
- Beef jerky: 2 oz
- Olives: 20 large
Quantities are approximate for one person. Check for keto-friendly mayo. Reuse staples across weeks.