The 7-Day Keto Meal Plan
Stay in ketosis all week with satisfying, flavorful real food.
Prep Time
2 hours Sunday
Servings
Serves 2
Est. Cost
$95/week
Pro Tip
The #1 reason keto fails in the first week is 'keto flu' from electrolyte loss. Add a pinch of sea salt to your water each morning, eat half an avocado daily, and include leafy greens at every meal. This alone prevents 80% of the headaches and fatigue people report in week one.
Your 7-Day Meal Schedule
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Bacon and Spinach Scrambled Eggs with Avocado Slices | Grilled Chicken Caesar Salad (no croutons) with Parmesan and Anchovy Dressing | Pan-Seared Ribeye Steak with Garlic Butter, Roasted Asparagus, and Cauliflower Mash | Celery sticks with almond butter |
| Tuesday | Keto Egg Cups with Bacon, Cheddar, and Chives (baked in muffin tin) | Avocado and Tuna Salad Stuffed in Romaine Lettuce Boats | Lemon-Herb Baked Salmon with Roasted Broccoli and Garlic Herb Butter | A handful of macadamia nuts |
| Wednesday | Full-Fat Greek Yogurt (plain) with Crushed Walnuts and a Few Fresh Raspberries | Leftover Salmon Flaked over Mixed Greens with Cucumber and Lemon-Dill Dressing | Ground Beef Stuffed Bell Peppers with Cheddar and Cauliflower Rice | Cucumber slices with full-fat cream cheese |
| Thursday | Smoked Salmon and Cream Cheese Cucumber Rolls | Shredded Chicken, Avocado, and Bacon Lettuce Wraps | Chicken Thighs with Creamy Mushroom and Garlic Sauce over Zucchini Noodles | Hard-boiled eggs (2) with sea salt |
| Friday | Spinach and Feta Omelette with Avocado | Cobb Salad with Chicken, Bacon, Hard-Boiled Egg, Avocado, and Blue Cheese Dressing | Pan-Seared Pork Chops with Apple-Herb Pan Sauce, Roasted Brussels Sprouts, and Bacon | A handful of pecans and a few olives |
| Saturday | Almond Flour Pancakes with Sugar-Free Maple Syrup and Butter | Prosciutto-Wrapped Mozzarella with Basil, Cherry Tomatoes, and Olive Oil | Butter-Basted Shrimp with Garlic, Lemon, and Capers over Cauliflower Rice | Celery with full-fat cream cheese |
| Sunday | Eggs Benedict with Canadian Bacon over Sautéed Spinach (no English muffin) with Hollandaise | Steak Salad with Leftover Ribeye, Mixed Greens, Avocado, and Parmesan | Slow-Braised Short Ribs with Roasted Cauliflower and Wilted Garlic Spinach | Macadamia nuts and a few squares of 85% dark chocolate |
Breakfast
Bacon and Spinach Scrambled Eggs with Avocado Slices
Lunch
Grilled Chicken Caesar Salad (no croutons) with Parmesan and Anchovy Dressing
Dinner
Pan-Seared Ribeye Steak with Garlic Butter, Roasted Asparagus, and Cauliflower Mash
Snack
Celery sticks with almond butter
Breakfast
Keto Egg Cups with Bacon, Cheddar, and Chives (baked in muffin tin)
Lunch
Avocado and Tuna Salad Stuffed in Romaine Lettuce Boats
Dinner
Lemon-Herb Baked Salmon with Roasted Broccoli and Garlic Herb Butter
Snack
A handful of macadamia nuts
Breakfast
Full-Fat Greek Yogurt (plain) with Crushed Walnuts and a Few Fresh Raspberries
Lunch
Leftover Salmon Flaked over Mixed Greens with Cucumber and Lemon-Dill Dressing
Dinner
Ground Beef Stuffed Bell Peppers with Cheddar and Cauliflower Rice
Snack
Cucumber slices with full-fat cream cheese
Breakfast
Smoked Salmon and Cream Cheese Cucumber Rolls
Lunch
Shredded Chicken, Avocado, and Bacon Lettuce Wraps
Dinner
Chicken Thighs with Creamy Mushroom and Garlic Sauce over Zucchini Noodles
Snack
Hard-boiled eggs (2) with sea salt
Breakfast
Spinach and Feta Omelette with Avocado
Lunch
Cobb Salad with Chicken, Bacon, Hard-Boiled Egg, Avocado, and Blue Cheese Dressing
Dinner
Pan-Seared Pork Chops with Apple-Herb Pan Sauce, Roasted Brussels Sprouts, and Bacon
Snack
A handful of pecans and a few olives
Breakfast
Almond Flour Pancakes with Sugar-Free Maple Syrup and Butter
Lunch
Prosciutto-Wrapped Mozzarella with Basil, Cherry Tomatoes, and Olive Oil
Dinner
Butter-Basted Shrimp with Garlic, Lemon, and Capers over Cauliflower Rice
Snack
Celery with full-fat cream cheese
Breakfast
Eggs Benedict with Canadian Bacon over Sautéed Spinach (no English muffin) with Hollandaise
Lunch
Steak Salad with Leftover Ribeye, Mixed Greens, Avocado, and Parmesan
Dinner
Slow-Braised Short Ribs with Roasted Cauliflower and Wilted Garlic Spinach
Snack
Macadamia nuts and a few squares of 85% dark chocolate
Key Staples for This Plan
Full list generated automatically in Tablespoon when you sign up.
- 1 kg chicken thighs (bone-in, skin-on)
- 2 ribeye steaks (250g each)
- 2 x 200g salmon fillets
- 300g peeled shrimp
- 6 strips bacon
- 2 large heads cauliflower
- 3 medium avocados
- Full-fat cream cheese (200g block)
Sunday Meal Prep Tips
Make keto egg cups in a 12-cup muffin tin on Sunday — 3 per person per day handles breakfast for 2 days without any morning cooking. They keep for 5 days in the fridge and reheat in 60 seconds.
Rice a full head of cauliflower on Sunday using a food processor (or buy pre-riced frozen). It stores for 4 days and goes into Wednesday's stuffed peppers, Saturday's shrimp, and Sunday's short ribs without any prep.
Cook all your bacon at once on a sheet pan at 375°F for 18 minutes. Store it in the fridge and add to salads, egg dishes, and snacks throughout the week. Crispy bacon on demand is one of the easiest keto wins.
Recipes for This Plan
Frequently Asked Questions
How many carbs per day on a keto meal plan?
This plan targets under 20g of net carbs per day, which is the standard threshold for entering and maintaining ketosis. Net carbs are total carbohydrates minus fiber. Vegetables like broccoli, cauliflower, spinach, and zucchini are used generously throughout the plan — each has 2–4g net carbs per serving — which means you can eat large portions without breaking ketosis. The primary carb eliminations are grains (bread, rice, pasta), starchy vegetables (potatoes, corn), and most fruit.
What do you eat for breakfast on a keto diet?
Keto breakfasts center on eggs, which are the perfect keto food: zero carbs, 6g protein, and healthy fat. This plan uses scrambled eggs, omelettes, egg cups, and eggs benedict as the breakfast base across the week. Full-fat Greek yogurt with a few berries and nuts is the one non-egg option — at around 7g net carbs for a 150g serving, it fits within daily targets. Almond flour pancakes on Saturday offer a weekend treat that stays under 8g net carbs per serving.
How long does it take to get into ketosis on a keto meal plan?
Most people enter ketosis within 48–72 hours of dropping under 20g net carbs per day, assuming glycogen stores are depleted. The timeline is faster if you exercise regularly (which uses glycogen) or fast for 12–16 hours alongside the diet change. Days 2–4 are typically the hardest due to electrolyte shifts — that's when the 'keto flu' peaks. Following the electrolyte tips in the plan (sea salt, avocado, leafy greens) significantly reduces those symptoms. By day 5–7, most people report stable energy and reduced hunger.
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