Sweet Tooth Keto Meal Plan

Sweet Tooth Keto Meal Plan

1-week low-carb plan with sweet treats, ~20g carbs/day, 1200–1500 kcal.

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Day Breakfast Lunch Dinner Snacks
Monday Keto Chia Pudding (2 Tbsp chia seeds, 1 cup almond milk, 1 tsp Lakanto Monk Fruit Sweetener, 1/4 cup raspberries; 6g net carbs, 220 kcal) Chicken Avocado Salad (100g chicken breast, 1/2 avocado, 1 cup spinach, 1 Tbsp olive oil; 5g net carbs, 350 kcal) Salmon with Zucchini (100g salmon, 1 cup zucchini, 1 Tbsp butter; 5g net carbs, 350 kcal) ChocZero Dark Chocolate Square (1 square, 1g net carbs, 50 kcal) or Almonds (1 oz, 3g net carbs, 160 kcal)
Tuesday Keto Pancakes (2 Tbsp almond flour, 1 egg, 1 Tbsp cream cheese, 1 tsp Lakanto Monk Fruit Sweetener; 3g net carbs, 200 kcal) Beef & Broccoli Bowl (100g ground beef, 1 cup broccoli, 1 Tbsp olive oil; 6g net carbs, 320 kcal) Pork Chop with Cauliflower (100g pork chop, 1 cup cauliflower, 1 Tbsp butter; 6g net carbs, 340 kcal) Quest Chocolate Chip Cookie (1 cookie, 4g net carbs, 250 kcal) or Pork Rinds (1 oz, 0g net carbs, 150 kcal)
Wednesday Bacon & Eggs with Berries (2 eggs, 2 slices bacon, 1 Tbsp butter, 1/4 cup raspberries; 5g net carbs, 300 kcal) Tuna Salad Wraps (100g canned tuna, 2 lettuce leaves, 1 Tbsp mayo, 1/4 cup cucumber; 5g net carbs, 280 kcal) Chicken with Bell Peppers (100g chicken thigh, 1 cup bell peppers, 1 Tbsp olive oil; 7g net carbs, 330 kcal) ChocZero Dark Chocolate Square (1 square, 1g net carbs, 50 kcal) or Macadamia Nuts (1 oz, 2g net carbs, 200 kcal)
Thursday Keto Chia Pudding (Repeat Monday; 6g net carbs, 220 kcal) Shrimp Salad (100g shrimp, 1 cup mixed greens, 1 Tbsp olive oil, lemon; 4g net carbs, 300 kcal) Beef with Asparagus (100g beef strips, 1 cup asparagus, 1 Tbsp coconut oil; 6g net carbs, 340 kcal) Quest Chocolate Chip Cookie (1 cookie, 4g net carbs, 250 kcal) or Olives (10 large, 1g net carbs, 50 kcal)
Friday Keto Pancakes (Repeat Tuesday; 3g net carbs, 200 kcal) Chicken Avocado Salad (Repeat Monday; 5g net carbs, 350 kcal) Salmon with Zucchini (Repeat Monday; 5g net carbs, 350 kcal) ChocZero Dark Chocolate Square (1 square, 1g net carbs, 50 kcal) or Pork Rinds (1 oz, 0g net carbs, 150 kcal)
Saturday Bacon & Eggs with Berries (Repeat Wednesday; 5g net carbs, 300 kcal) Beef & Broccoli Bowl (Repeat Tuesday; 6g net carbs, 320 kcal) Pork Chop with Cauliflower (Repeat Tuesday; 6g net carbs, 340 kcal) Quest Chocolate Chip Cookie (1 cookie, 4g net carbs, 250 kcal) or Almonds (1 oz, 3g net carbs, 160 kcal)
Sunday Keto Chia Pudding (Repeat Monday; 6g net carbs, 220 kcal) Tuna Salad Wraps (Repeat Wednesday; 5g net carbs, 280 kcal) Chicken with Bell Peppers (Repeat Wednesday; 7g net carbs, 330 kcal) ChocZero Dark Chocolate Square (1 square, 1g net carbs, 50 kcal) or Macadamia Nuts (1 oz, 2g net carbs, 200 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 cups
    • Broccoli: 2 cups
    • Zucchini: 2 cups
    • Cauliflower: 2 cups
    • Bell peppers: 2 cups
    • Asparagus: 1 cup
    • Mixed greens: 1 cup
    • Cucumber: 1/4 cup
    • Lettuce: 4 leaves
  • Fruits:
    • Avocado: 1 medium
    • Raspberries: 1/2 cup
    • Lemon: 1 (for juice)
  • Proteins:
    • Eggs: 8 large
    • Chicken breast: 200g (about 1/2 lb)
    • Chicken thigh: 200g (about 1/2 lb)
    • Salmon: 200g (about 1/2 lb)
    • Pork chop: 200g (about 1/2 lb)
    • Ground beef: 200g (about 1/2 lb)
    • Canned tuna: 200g
    • Shrimp: 100g
    • Bacon: 4 slices
  • Dairy:
    • Butter: 4 Tbsp
    • Cream cheese: 1 Tbsp
  • Nuts and Seeds:
    • Chia seeds: 6 Tbsp
    • Almonds: 2 oz
    • Macadamia nuts: 2 oz
  • Oils:
    • Olive oil: 5 Tbsp
    • Coconut oil: 1 Tbsp
  • Pantry Items:
    • Almond flour: 2 Tbsp
    • Almond milk: 3 cups
    • Mayo: 1 Tbsp
    • Caesar dressing: 1 Tbsp
  • Snacks:
    • ChocZero Dark Chocolate Squares: 4 squares
    • Quest Chocolate Chip Cookies: 3 cookies
    • Pork rinds: 2 oz
    • Olives: 10 large

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