Meat Lover's Keto Meal Plan

Meat Lover’s Keto Meal Plan

1-week high-protein, low-carb plan with ~15g carbs/day, 1400–1800 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 Steak & Eggs (150g ribeye, 2 eggs, 2 Tbsp butter; 1g net carbs, 450 kcal) Bacon Cheeseburger Bowl (150g ground beef, 1 oz cheddar, 1 Tbsp mayo, 1/4 cup pickles; 3g net carbs, 400 kcal) Pork Ribs (200g pork ribs, 1 Tbsp sugar-free BBQ sauce, 1 cup spinach; 4g net carbs, 500 kcal) Pork Rinds (1.5 oz, 0g net carbs, 230 kcal) or Beef Jerky (1.5 oz, 1g net carbs, 120 kcal)
Tuesday Sausage & Eggs (2 oz sausage, 2 eggs, 2 Tbsp butter; 1g net carbs, 400 kcal) Chicken Skewers (150g chicken thigh, 1 Tbsp olive oil, 1/2 cup spinach; 2g net carbs, 380 kcal) Salmon with Bacon (150g salmon, 2 slices bacon, 1 Tbsp olive oil; 2g net carbs, 450 kcal) Beef Jerky (1.5 oz, 1g net carbs, 120 kcal) or Pork Rinds (1.5 oz, 0g net carbs, 230 kcal)
Wednesday Bacon & Egg Muffins (2 eggs, 2 slices bacon, 1 oz cheddar; 2g net carbs, 350 kcal) Beef Lettuce Wraps (150g ground beef, 2 lettuce leaves, 1 Tbsp mayo; 2g net carbs, 400 kcal) Lamb Chops (150g lamb, 1 Tbsp butter, 1/2 cup asparagus; 3g net carbs, 420 kcal) Pork Rinds (1.5 oz, 0g net carbs, 230 kcal) or Salami Slices (1.5 oz, 1g net carbs, 150 kcal)
Thursday Steak & Eggs (Repeat Monday; 1g net carbs, 450 kcal) Tuna Salad (150g canned tuna, 1 Tbsp mayo, 1/4 cup pickles; 2g net carbs, 350 kcal) Pork Chop (150g pork chop, 1 Tbsp olive oil, 1 cup spinach; 3g net carbs, 400 kcal) Salami Slices (1.5 oz, 1g net carbs, 150 kcal) or Beef Jerky (1.5 oz, 1g net carbs, 120 kcal)
Friday Sausage & Eggs (Repeat Tuesday; 1g net carbs, 400 kcal) Bacon Cheeseburger Bowl (Repeat Monday; 3g net carbs, 400 kcal) Chicken Thighs (150g chicken thigh, 1 Tbsp butter, 1/2 cup asparagus; 3g net carbs, 380 kcal) Beef Jerky (1.5 oz, 1g net carbs, 120 kcal) or Pork Rinds (1.5 oz, 0g net carbs, 230 kcal)
Saturday Bacon & Egg Muffins (Repeat Wednesday; 2g net carbs, 350 kcal) Chicken Skewers (Repeat Tuesday; 2g net carbs, 380 kcal) Salmon with Bacon (Repeat Tuesday; 2g net carbs, 450 kcal) Pork Rinds (1.5 oz, 0g net carbs, 230 kcal) or Salami Slices (1.5 oz, 1g net carbs, 150 kcal)
Sunday Steak & Eggs (Repeat Monday; 1g net carbs, 450 kcal) Beef Lettuce Wraps (Repeat Wednesday; 2g net carbs, 400 kcal) Pork Ribs (Repeat Monday; 4g net carbs, 500 kcal) Salami Slices (1.5 oz, 1g net carbs, 150 kcal) or Beef Jerky (1.5 oz, 1g net carbs, 120 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: 2.5 cups
    • Pickles: 0.5 cup
    • Lettuce: 4 leaves
    • Asparagus: 1 cup
  • Proteins:
    • Ribeye steak: 450g (about 1 lb)
    • Eggs: 12 large
    • Ground beef: 300g (about 2/3 lb)
    • Pork ribs: 400g (about 1 lb)
    • Sausage: 4 oz
    • Chicken thigh: 300g (about 2/3 lb)
    • Salmon: 300g (about 2/3 lb)
    • Canned tuna: 150g
    • Lamb chops: 150g
    • Bacon: 6 slices
  • Dairy:
    • Butter: 7 Tbsp
    • Cheddar cheese: 2 oz
  • Oils:
    • Olive oil: 3 Tbsp
  • Pantry Items:
    • Mayo: 3 Tbsp
    • Sugar-free BBQ sauce: 2 Tbsp
  • Snacks:
    • Pork rinds: 6 oz
    • Beef jerky: 6 oz
    • Salami slices: 4.5 oz

Quantities are approximate for one person. Check for keto-friendly sauces. Reuse staples across weeks.