Meal Plans

Keto 7-day Sample Meal Plan

Keto 7-day Sample Meal Plan

The following meal plan shows you an example of the types of foods, drinks, and snacks you can eat on a typical keto diet.

This meal plan is meant to give you 20 net carbs or less per day. Your carb amounts might be slightly higher or lower, depending on portion sizes, brands, and other factors. You should still log in everything you buy so you can track your net carbs.

The snacks listed are optional depending on your net carbs for the three main meals.

Grocery List

Produce

  • Lettuce
  • Spinach
  • 4 Avocados
  • Bell peppers
  • Onions
  • Mushrooms
  • Broccoli
  • Cauliflower
  • Tomatoes
  • Zucchini
  • Asparagus
  • Walnuts
  • Strawberries
  • Jicama
  • Green beans

Dairy and Eggs

  • 2 dozen eggs
  • Shredded cheese
  • Butter
  • Heavy whipping cream
  • Feta cheese
  • Parmesan cheese
  • Mozzarella cheese
  • Cream cheese

Deli Section

  • Ham
  • Lunch meats

Meat and Seafood

  • Shrimp
  • Chicken
  • Ground beef
  • Steak
  • Salmon
  • Bacon
  • Sausage

Pantry

  • Olive oil
  • Vinegar
  • Coconut oil
  • Coffee
  • Black olives
  • Mayonnaise
  • tevia
  • Cinnamon
  • Sugar-free vinaigrette

Meal Plans

Day 1

  • Breakfast – 3 eggs, 1 medium avocado
  • Lunch – Shrimp salad – Shrimp on a bed of lettuce with olive oil and vinegar as dressing. Add any veggies you like to the salad.
  • Dinner – Chicken, broccoli w/butter, cauliflower rice

Day 2

  • Breakfast – Keto coffee (coffee, 1-2 tbsp heavy whipping cream, 1 tbsp butter, 1 tbsp coconut oil)
  • Lunch – Bunless bacon cheeseburger – Top a hamburger patty with cheese and your choice of toppings, like lettuce, tomato, and onion
  • Dinner – Ham and mushroom omelet with cheese

Day 3

  • Breakfast – Cream cheese pancakes – Cream cheese, eggs, cinnamon, and stevia blended into a pancake consistency. Serve with butter and sugar-free syrup.
  • Lunch – Grilled chicken, cauliflower mashed ‘potatoes, asparagus
  • Dinner – Low-carb taco salad – Ground beef with lettuce, tomato, avocado or guacamole, sour cream, shredded cheese, and black olives.

Day 4

  • Breakfast – 2 eggs, 2 sausage, 2 bacon
  • Lunch – Strawberry and spinach salad – Spinach with sliced strawberries, walnuts, and sugar-free raspberry vinaigrette.
  • Dinner – Zucchini lasagna – Use zucchini instead of lasagna noodles, fill with ground beef, low-sugar marinara sauce, your choice of cheese.

Day 5

  • Breakfast – Keto coffee (coffee, 1-2 tbsp heavy whipping cream, 1 tbsp butter, 1 tbsp coconut oil)
  • Lunch – BLT wrap – Bacon, tomato, and mayonnaise inside a lettuce wrap.
  • Dinner – Salmon w/side salad

Day 6

  • Breakfast – Keto coffee (coffee, 1-2 tbsp heavy whipping cream, 1 tbsp butter, 1 tbsp coconut oil)
  • Lunch – Loaded egg salad – Egg salad with your choice of chopped veggies, put inside a large lettuce leaf
  • Dinner – Bunless cheeseburger w/jicama fries

Day 7

  • Breakfast – Veggie scramble (eggs, cheese, bell peppers, onion, tomato)
  • Lunch – Sandwich roll-ups – Make your favorite sandwich as a roll-up, such as an Italian sandwich with salami, ham, cheese, red onion, shredded lettuce
  • Dinner – Steak w/mashed cauliflower, green beans

Optional Snacks

  • Hardboiled eggs
  • Meat and cheese roll-ups
  • Lunch meat with cream cheese
  • Handful of nuts
  • Black olives
  • Strawberries or other berries