Keto Meal Plan

Keto Meal Plan

1-week low-carb plan with ~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..

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Day Breakfast Lunch Dinner Snacks
Monday Bacon & Eggs (2 eggs, 2 slices bacon, 1 Tbsp butter, 1/4 avocado; 2g net carbs, 300 kcal) Chicken Caesar Salad (1 cup romaine, 100g grilled chicken, 1 Tbsp Caesar dressing, 1 Tbsp parmesan; 4g net carbs, 350 kcal) Salmon with Asparagus (100g salmon, 1 cup asparagus, 1 Tbsp olive oil, lemon; 5g net carbs, 400 kcal) Almonds (1 oz, 3g net carbs, 160 kcal) or Pork Rinds (1 oz, 0g net carbs, 150 kcal)
Tuesday Keto Omelette (2 eggs, 1 oz cheddar, 1/2 cup spinach, 1 Tbsp butter; 3g net carbs, 250 kcal) Cobb Salad (1 cup mixed greens, 1/2 avocado, 1 boiled egg, 1 slice bacon, 1 Tbsp blue cheese dressing; 5g net carbs, 320 kcal) Pork Chop with Broccoli (100g pork chop, 1 cup broccoli, 1 Tbsp butter, garlic; 6g net carbs, 350 kcal) Olives (10 large, 1g net carbs, 50 kcal) or Cheese Cubes (1 oz cheddar, 1g net carbs, 110 kcal)
Wednesday Keto Pancakes (2 Tbsp almond flour, 1 egg, 1 Tbsp cream cheese, 1/4 tsp baking powder, stevia; 4g net carbs, 220 kcal) Tuna Salad Lettuce Wraps (100g canned tuna, 2 lettuce leaves, 1 Tbsp mayo, 1/4 cucumber; 4g net carbs, 280 kcal) Chicken Zucchini Boats (1 zucchini halved, 100g ground chicken, 1 Tbsp olive oil, spices; 6g net carbs, 300 kcal) Pork Rinds (1 oz, 0g net carbs, 150 kcal) or Macadamia Nuts (1 oz, 2g net carbs, 200 kcal)
Thursday Sausage & Egg Muffins (1 egg, 1 oz sausage, 1 Tbsp cheddar, baked; 2g net carbs, 200 kcal) Avocado Chicken Salad (100g shredded chicken, 1/2 avocado, 1 Tbsp mayo, 1 cup spinach; 5g net carbs, 350 kcal) Beef Stir-Fry (100g beef strips, 1 cup bell peppers, 1/2 cup mushrooms, 1 Tbsp coconut oil; 6g net carbs, 320 kcal) Macadamia Nuts (1 oz, 2g net carbs, 200 kcal) or Cucumber Slices (1/2 cup with 1 Tbsp cream cheese; 2g net carbs, 100 kcal)
Friday Bacon & Eggs (Repeat Monday; 2g net carbs, 300 kcal) Shrimp Salad (100g shrimp, 1 cup mixed greens, 1 Tbsp olive oil, lemon dressing; 4g net carbs, 280 kcal) Cauliflower Mac & Cheese (1 cup cauliflower, 2 Tbsp cheese sauce, 1 oz cheddar; 6g net carbs, 350 kcal) Cucumber Slices (1/2 cup with 1 Tbsp cream cheese; 2g net carbs, 100 kcal) or Beef Jerky (1 oz, 1g net carbs, 80 kcal)
Saturday Keto Omelette (Repeat Tuesday; 3g net carbs, 250 kcal) Chicken Caesar Salad (Repeat Monday; 4g net carbs, 350 kcal) Pork Rind-Crusted Chicken (100g chicken breast, 1 oz pork rinds as crust, 1 Tbsp butter; 6g net carbs, 300 kcal) Beef Jerky (1 oz, 1g net carbs, 80 kcal) or Almonds (1 oz, 3g net carbs, 160 kcal)
Sunday Keto Pancakes (Repeat Wednesday; 4g net carbs, 220 kcal) Tuna Salad Lettuce Wraps (Repeat Wednesday; 4g net carbs, 280 kcal) Salmon with Asparagus (Repeat Monday; 5g net carbs, 400 kcal) Almonds (1 oz, 3g net carbs, 160 kcal) or Cheese Cubes (1 oz cheddar, 1g net carbs, 110 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:
    • Romaine lettuce: 2 cups
    • Mixed greens: 2 cups
    • Avocado: 2 medium
    • Spinach: 1.5 cups
    • Asparagus: 2 cups
    • Broccoli: 1 cup
    • Cucumber: 1/4 medium
    • Bell peppers: 1 cup
    • Mushrooms: 0.5 cup
    • Zucchini: 1 medium
    • Cauliflower: 1 cup
  • Proteins:
    • Eggs: 12 large
    • Bacon: 5 slices
    • Chicken breast: 250g (about 1/2 lb)
    • Salmon: 200g (about 1/2 lb)
    • Pork chop: 100g (about 1/4 lb)
    • Canned tuna: 100g
    • Shrimp: 100g
    • Sausage: 1 oz
  • Dairy:
    • Butter: 5 Tbsp
    • Cheddar cheese: 3 oz
    • Parmesan cheese: 1 Tbsp
    • Blue cheese dressing: 1 Tbsp
    • Cream cheese: 1 Tbsp
    • Cheese sauce: 2 Tbsp
  • Nuts and Seeds:
    • Almonds: 3 oz
    • Macadamia nuts: 1 oz
  • Oils:
    • Olive oil: 2 Tbsp
    • Coconut oil: 1 Tbsp
  • Pantry Items:
    • Almond flour: 2 Tbsp
    • Caesar dressing: 1 Tbsp
    • Mayo: 1 Tbsp
    • Stevia: to taste
    • Baking powder: 1/4 tsp
  • Snacks:
    • Pork rinds: 2 oz
    • Olives: 10 large
    • Beef jerky: 1 oz

Quantities are approximate for one person. Check for keto-friendly versions of dressings and sauces. Reuse staples (e.g., almond milk, stevia) across weeks.