Snacker's Delight Keto Meal Plan

Snacker’s Delight Keto Meal Plan

1-week low-carb plan with 2 meals and more snacks, ~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..

Download PDF
Day Breakfast Dinner Snacks
Monday Egg & Avocado (2 eggs, 1/2 avocado, 1 tbsp olive oil; 3g net carbs, 300 kcal) Chicken Zucchini Boats (150g chicken, 1 zucchini, 1 tbsp olive oil; 6g net carbs, 350 kcal) Almonds (1 oz, 3g net carbs, 160 kcal) or Pork Rinds (1 oz, 0g net carbs, 150 kcal) or Cheese Cubes (1 oz cheddar, 1g net carbs, 110 kcal) or Olives (10 large, 1g net carbs, 50 kcal)
Tuesday Keto Chia Pudding (2 tbsp chia seeds, 1 cup almond milk, stevia; 4g net carbs, 200 kcal) Salmon with Broccoli (150g salmon, 1 cup broccoli, 1 tbsp butter; 5g net carbs, 350 kcal) Macadamia Nuts (1 oz, 2g net carbs, 200 kcal) or Beef Jerky (1 oz, 1g net carbs, 80 kcal) or Cucumber Slices (1/2 cup with 1 tbsp cream cheese; 2g net carbs, 100 kcal) or Pork Rinds (1 oz, 0g net carbs, 150 kcal)
Wednesday Bacon & Eggs (2 eggs, 2 slices bacon, 1 tbsp butter; 2g net carbs, 300 kcal) Beef Stir-Fry (150g beef strips, 1 cup spinach, 1 tbsp coconut oil; 4g net carbs, 350 kcal) Pork Rinds (1 oz, 0g net carbs, 150 kcal) or Almonds (1 oz, 3g net carbs, 160 kcal) or Olives (10 large, 1g net carbs, 50 kcal) or Cheese Cubes (1 oz cheddar, 1g net carbs, 110 kcal)
Thursday Keto Pancakes (2 tbsp almond flour, 1 egg, 1 tbsp cream cheese, stevia; 3g net carbs, 200 kcal) Pork Chop with Asparagus (150g pork chop, 1 cup asparagus, 1 tbsp olive oil; 5g net carbs, 350 kcal) Beef Jerky (1 oz, 1g net carbs, 80 kcal) or 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) or Pork Rinds (1 oz, 0g net carbs, 150 kcal)
Friday Egg & Avocado (Repeat Monday; 3g net carbs, 300 kcal) Shrimp Salad (150g shrimp, 1 cup mixed greens, 1 tbsp olive oil; 4g net carbs, 300 kcal) Almonds (1 oz, 3g net carbs, 160 kcal) or Pork Rinds (1 oz, 0g net carbs, 150 kcal) or Cheese Cubes (1 oz cheddar, 1g net carbs, 110 kcal) or Olives (10 large, 1g net carbs, 50 kcal)
Saturday Keto Chia Pudding (Repeat Tuesday; 4g net carbs, 200 kcal) Chicken Zucchini Boats (Repeat Monday; 6g net carbs, 350 kcal) Macadamia Nuts (1 oz, 2g net carbs, 200 kcal) or Beef Jerky (1 oz, 1g net carbs, 80 kcal) or Cucumber Slices (1/2 cup with 1 tbsp cream cheese; 2g net carbs, 100 kcal) or Pork Rinds (1 oz, 0g net carbs, 150 kcal)
Sunday Bacon & Eggs (Repeat Wednesday; 2g net carbs, 300 kcal) Salmon with Broccoli (Repeat Tuesday; 5g net carbs, 350 kcal) Pork Rinds (1 oz, 0g net carbs, 150 kcal) or Almonds (1 oz, 3g net carbs, 160 kcal) or Olives (10 large, 1g net carbs, 50 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:
    • Avocado: 1 medium
    • Zucchini: 2 medium
    • Broccoli: 2 cups
    • Spinach: 2 cups
    • Mixed greens: 1 cup
    • Asparagus: 1 cup
    • Cucumber: 1.5 cups
  • Proteins:
    • Eggs: 8 large
    • Chicken: 300g (about 2/3 lb)
    • Salmon: 300g (about 2/3 lb)
    • Beef strips: 150g
    • Shrimp: 150g
    • Bacon: 4 slices
    • Pork chop: 150g
  • Dairy:
    • Butter: 3 tbsp
    • Cheddar cheese: 4 oz
    • Cream cheese: 3 tbsp
  • Nuts and Seeds:
    • Chia seeds: 4 tbsp
    • Almonds: 3 oz
    • Macadamia nuts: 3 oz
  • Oils:
    • Olive oil: 5 tbsp
    • Coconut oil: 1 tbsp
  • Pantry Items:
    • Almond flour: 2 tbsp
    • Almond milk: 2 cups
    • Stevia: to taste
  • Snacks:
    • Pork rinds: 6 oz
    • Beef jerky: 3 oz
    • Olives: 40 large

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