Following keto can be simple – especially if you have a plan. Below we’ve included a handy 7 Day Keto meal plan sample that is free to use.
We also have a Keto Diet and Macro Calculator app that includes a keto meal plan – available in iTunes – and this is just a sample of what we make. If you’re interested and have a smartphone or tablet, you should check it out!
I’ve put together this SAMPLE KETO MEAL PLAN – a 7 Day keto Meal Plan. This is similar to what you get if yousubscribe! Check it out.
Keto Meal Plan PDF Infographic:
JUST GETTING STARTED?
The whole goal of a keto diet is to get into ketosis. However, this isn’t an overnight thing.
Generally, two weeks of low carb eating is a good start. It takes time for our bodies to adapt to a keto diet.
Keep in mind this might not be an easy transition. For example, some people experience Keto Flu<< Read more about that there.
However, always make sure you’re staying hydrated and are getting enough electrolytes. This will help with keto flu symptoms.
As your body begins to wean itself off it’s addiction to carbs, sugars, and processed foods – you will experience weight loss.
Don’t worry about restricting calories at the start of your two-week ketogenic diet. It’s unnecessary and not recommended until you get in the groove of things after a couple of weeks on a keto diet plan.
Use our7 Day Keto Meal Plan below to help get you started.
PLANNING MEALS ON YOUR OWN
Making your own plan can be fairly easy, however, it’s not for everyone. Moreover, if you feel like you can take it on – sit down and find some keto-friendly recipes and then write out a keto menu plan for the week.
Most importantly, macros are important on a ketogenic diet. For example, this is the fats/carbs/proteins/calories of a recipe.
Moreover, if you find a recipe without macros counted, you can enter the ingredients into an app like Cronometer or MyFitnessPal to get the macros and calorie counts.
Generally, stay within the following macro counts daily (this is for a Standard Keto Diet):
- High fat: 70-80% of your calories
- Moderate protein: 20-25% of your calories
- Low carb: 5-10% of your calories
Use a keto calculator like this one to find out how much YOU should eat.
However, to make things really simple in the beginning, we’ve made this 7 day keto meal plan sample for you. Hope you enjoy and find it helpful on your new keto journey.
((Scroll to see all recipes below for the 7 day keto meal plan.))
Keep in mind that this is a transitional plan. For instance, it isn’t perfect and neither are you.
Generally, on Keto you want to stay within a certain macro range, this plan is pretty close, but not exact – but it’s okay because you’re transitioning along with this 7 day keto meal plan sample.
When you finish this plan try to lower your carbs even lower if you can. 20-25 max a day.
Our Keto Diet and Macro Calculator App includes a meal plan that calculates the macros daily to fit within your needs. Check it out here in iTunes.
DAY 1:
- Breakfast –Almond Flour Pancake
- Lunch –Sirloin Steak Salad with Avocado
- Dinner –Baked Mustard Pork Chop{SAVE 1/2 RECIPE FOR LEFTOVERS}
TOTAL DAY 1 KETO MACROS: 1169 calories, 94g fat (71%), 28g carbs (9%), 59g protein (20%), 8g fiber
DAY 2:
- Breakfast – Yogurt, Berries + nuts
- Lunch –{Leftovers} Baked Mustard Pork Chop
- Dinner –Zucchini + Ground Beef
- Snack –Macadamia Nuts
TOTAL DAY 2 KETO MACROS:1239 calories, 92g fat (70%), 32g carbs (11%), 56g protein (19%), 10g fiber
DAY 3:
- Breakfast – Bacon Egg Cups{SAVE 1/2 RECIPE FOR LEFTOVERS}
- Lunch –Rocket Bacon + Walnut Salad
- Dinner –Sausage Stuffed Peppers{SAVE 1/2 RECIPE FOR LEFTOVERS}
- Snack/Side Dish –Mashed Cauliflower
TOTAL DAY 3 KETO MACROS:1109 calories, 85g fat (69%), 41g carbs (14%), 49g protein (17%), 16g fiber
DAY 4:
- Breakfast –Strawberry Coconut Smoothie
- Lunch –{Leftovers}Sausage Stuffed Peppers
- Dinner – Chicken with Olives + Tomatoes{SAVE 1/2 RECIPE FOR LEFTOVERS}
- Snack –Avocado with Balsamic Dressing
TOTAL DAY 4 KETO MACROS:1290 calories, 101g fat (70%), 57g carbs (14%), 45g protein (16%), 24g fiber
DAY 5:
- Breakfast –Quick Broccoli Scramble
- Lunch –Avocado Cucumber Soup
- Dinner – Thai Coconut Soup{SAVE 1/2 RECIPE FOR LEFTOVERS}
- Snack –Walnuts
TOTAL DAY 5 KETO MACROS:1168 calories, 111g fat (80%), 33g carbs (9%), 45g protein (11%), 14g fiber
DAY 6:
- Breakfast –{Leftovers}Bacon Egg Cups
- Lunch – {Leftovers} Thai Coconut Soup
- Dinner –50-50 Burgers{SAVE 1/2 RECIPE FOR LEFTOVERS}
TOTAL DAY 6 KETO MACROS:1144 calories, 102g fat (76%), 17g carbs (6%), 63g protein (18%), 3g fiber
DAY 7:
- Breakfast –Yogurt, Berries + Seeds
- Lunch – {Leftovers} 50-50 Burgers
- Dinner –{Leftovers}Chicken with Olives + Tomatoes
TOTAL DAY 7 KETO MACROS:1172 calories, 96g fat (73%), 28g carbs (10%), 49g protein (17%), 12g fiber
RECIPES FOR 7 DAY KETO MEAL PLAN
The following recipes correspond to the above 7 day keto meal plan. However, if you feel like you want to add a snack where there isn’t one – by all means – add it. For example: olives, avocados and nuts/seeds are good high-fat snacks. In addition, you could also make some keto fat bombs!
DAY 1:
•BREAKFAST•
Almond Flour Pancake
430 calories
39g fat
14g carbs
12g protein
4g fiber
INGREDIENTS:
1/4 cup almond flour
1 organic egg
2 TBSP softened organic coconut oil
1 tsp organic coconut oil
Stevia to taste
DIRECTIONS:
1. Make the batter by cracking the egg and whisk it with the melted 2 TBSP coconut oil, mixing well. Stir in the almond flour and stevia. The batter will be a little thicker than normal pancake mix.
2. Heat the pan over medium heat with coconut oil.
3. Drop some batter onto the pan the size of a pancake you’d want. When the bubbles start showing up on top flip the pancake and cook for another minute. Repeat if needed until done.
4. Top with ghee or Smart Balance.
•LUNCH•
Sirloin Steak Salad with Avocado
454 calories
35g fat
8g carbs
23g protein
3g fiber
INGREDIENTS:
4 oz sirloin steak (fatty cut)
1/4 avocado, peeled and diced
6 grape tomatoes, halved
1 TBSP organic coconut oil
1/8 tsp sea salt
1/8 tsp freshly ground black pepper
1 tsp lemon juice
2 tsp extra virgin olive oil
1 cup salad greens
DIRECTIONS:
1. Melt coconut oil on a nonstick pan over medium heat. 2.Rub the steak with salt and pepper
3. Cook the steak in the skillet until done.
4. Remove the steak and let cool for about 5 minutes.
5. In a medium bowl, combine tomato and avocado. Add lemon juice and olive oil. Toss
6. Slice the steak and serve with avocado salad on top over the greens. Enjoy!
•DINNER•
Baked Mustard Pork Chop (makes 2 servings, nutrition facts are for one (1) serving)
285 calories
20g fat
6g carbs
24g protein
1g fiber
INGREDIENTS:
2 (4 oz each) Pork Chops
6 oz Dijon Mustard
2 tsp dried thyme
1/2 TBSP garlic powder
2 TBSP organic coconut oil
2 cup broccoli florets
DIRECTIONS:
1. Preheat oven to 425 Degrees F.
2. Rinse the pork chops and season with salt and pepper. Set aside.
3. Blend mustard, thyme and crushed garlic. Pour over the pork chops and coat each sides.
4. Heat up an oven-proof pan with 1 TBSP coconut oil, brown the pork chops and transfer to the oven. Cook for another 5-8 minutes.
5. Sauté the broccoli in the remaining 1 TBSP coconut oil.
6. Serve broccoli and pork chop together.
7. NOTE: SAVE 1/2 THE RECIPE FOR LUNCH TOMORROW AS *LEFTOVERS*!!!
DAY 2:
•BREAKFAST•
Yogurt, Berries and Nuts
266 calories
14g fat
11g carbs
2g protein
5g fiber
INGREDIENTS:
8 oz Plain unsweetened coconut yogurt
1/4 cup fresh raspberries
1/4 cup chopped walnuts
DIRECTIONS:
1. Add yogurt to a bowl.
2. Sprinkle the berries and nuts on top. ENJOY!
•LUNCH•
*LEFTOVERS* Baked Mustard Pork Chop
285 calories
20g fat
6g carbs
24g protein
1g fiber
•SNACK•
1/4 cup macadamia nuts
220 calories
23g fat
4g carbs
2g protein
2g fiber
Eat these whenever you feel hungry throughout the day.
•DINNER•
Zucchini and Ground Beef
468 calories
35g fat
8g carbs
28g protein
2g fiber
INGREDIENTS:
5 oz grass fed ground beef
1 medium zucchini
1/2 tsp chili powder
1/8 tsp salt
1/8 tsp pepper
1 TBSP Organic Extra Virgin olive oil
2 TBSP lemon juice
DIRECTIONS:
1. Brown the beef in oil, stirring frequently. Once the beef is cooked, add the sliced zucchini. Stir.
2. Season with chili powder, salt and pepper. Cook for a few minutes. Turn off the heat.
3. Drizzle with lemon juice and serve.
DAY 3:
•BREAKFAST•
Bacon egg cups (makes 4 cups, 2 cups per serving)
200 calories 13g fat
2g carbs
16g protein
0g fiber
INGREDIENTS:
4 eggs
4 slices nitrate free bacon
DIRECTIONS:
1. Preheat oven to 350°F and grease muffin pan.
2. Put one slice of bacon into each hole of muffin pan and then split an egg on each one.
3. Bake for 10 minutes for semi, soft yolk. Cook under 10 minutes for runny yolk and more than 10 minutes for hard egg.
4. NOTE: SAVE 1/2 THE RECIPE FOR *LEFTOVERS* ON FRIDAY!!
•LUNCH•
Rocket, Bacon and Walnut Salad
271 calories
24g fat
3g carbs
8g protein
2g fiber
INGREDIENTS:
2 cups arugula
3 nitrate free bacon slices, diced
1 TBSP chopped walnuts
1 TBSP organic extra virgin olive oil
1/2 TBSP lemon juice
DIRECTIONS:
1. Cook bacon over high heat until crispy.
2. Remove bacon, dice it and place in a bowl with rocket.
3. Add 1 tbsp of olive oil in the pan and add walnuts, stirring until lightly roasted.
4. Combine walnuts with rocket and bacon. Add lemon juice. Toss and serve.
•DINNER•
Sausage Stuffed Peppers (makes 2 peppers – save one for lunch the next day – nutritional facts are for 1 (one) stuffed pepper)
326 calories
20g fats
21g carbs
19g protein
7g fiber
INGREDIENTS:
6 oz ground Italian hot sausage
2 Green Bell Peppers
1 1/2 cup cauliflower rice
2 oz tomato paste
1/2 yellow onion
2 clove garlic
1 tsp dried thyme
DIRECTIONS:
1. Heat oven to 350F. Cut off the tops of peppers and remove the seeds, wash and drain.
2. Grate the cauliflower, resembling rice consistency. Place the cauliflower rice in a bowl, put in spices and herbs, minced garlic and onion. Set aside.
3. Heat up a pan with oil and sear the sausage, once done add to the bowl of cauliflower, add the tomato paste. Mix well.
4. Stuff the peppers with the mixture. Place in oven and cook 40 min. Enjoy.
5. NOTE: SAVE 1/2 THE RECIPE FOR *LEFTOVERS* TOMORROW!!
•SIDE DISH•
Mashed Cauliflower
312 calories
28g fat
15g carbs
6g protein
7g fiber
INGREDIENTS:
1/2 head cauliflower
2 TBSP Organic Coconut oil
1/2 tsp sea salt
1/8 tsp ground black pepper
DIRECTIONS:
1. Bring a pot with lightly salted water to boil. Rinse the cauliflower and chop the sides of the cauliflower’s core to separate the florets. Chop evenly the florets. As soon as the water boils, place the florets in to pot and cook until soft.
2. Transfer the cooked cauliflower florets to a food processor, add in the salt and oil and process until smooth. Stir in black pepper and salt.
3. Transfer to a bowl and serve as a side dish.
DAY 4:
•BREAKFAST•
Strawberry Coconut Smoothie
131 calories
10g fat
11g carbs
4g protein
5g fiber
INGREDIENTS:
6 strawberries
1/2 cup canned coconut milk
2 TBSP walnuts
DIRECTIONS:
Blend and enjoy!
•LUNCH•
*LEFTOVERS* Sausage Stuffed Pepper
326 calories
20g fats
21g carbs
19g protein
7g fiber
•SNACK•
Avocado with Balsamic Dressing
329 calories
30g fat
14g carbs
2g protein
8g fiber
INGREDIENTS:
3/4 avocado (use the rest of the avocado from steak/avo salad recipe)
2 TBSP Balsamic Vinegar
1 TBSP organic extra virgin olive oil
1/8 tsp sea salt
1/8 tsp ground black pepper
DIRECTIONS:
1. Make the dressing – mix vinegar, olive oil, salt and pepper. Set aside.
2. Hull the avocado, remove the pit and slice. Put on a plate and drizzle with the dressing. Enjoy.
•DINNER•
Chicken with Olives and Tomatoes (makes 2 servings – however, nutritional facts are for one serving)
504 calories
41g fat
11g carbs
20g protein
4g fiber
INGREDIENTS:
6 oz chicken breast
4 TBSP organic Extra Virgin olive oil
2 TBSP lemon juice
1/4 tsp salt
1/4 tsp pepper
2 clove garlic
1/2 yellow onion, chopped
12 grape tomatoes
30 kalamata olives
2 tsp thyme
DIRECTIONS:
1. Immerse chicken cutlets in the mixture of 1 TBSP olive oil, lemon juice, salt and pepper for an hour.
2. Preheat oven to 375° F. Grease a baking dish.
3. Sauté sliced onions and garlic in remaining TBSP oil, stir. Add tomatoes and olives, stir. Add thyme.
4. Put marinated chicken into the baking dish, pour the sauteed veggies. Cover and bake for 40 minutes. Enjoy.
5. NOTE: SAVE 1/2 THE RECIPE FOR *LEFTOVERS* ON SATURDAY NIGHT!!
DAY 5:
•BREAKFAST•
Quick Broccoli Scramble
268 calories
15g fat
4g carbs
13g protein
1g fiber
INGREDIENTS:
2 eggs
1/4 cup broccoli florets, finely chopped
1 TBSP coconut oil
DIRECTIONS:
1. Break the eggs into the bowl and press the egg yolk to break.
2. Mix the broccoli with the eggs.
3. Add coconut oil to pan and turn on heat to medium to melt.
4. Pour the eggs mixture into the frying pan. Scramble until set. Sprinkle salt and pepper as desired.
•LUNCH•
Avocado Cucumber Soup
266 calories
30g fat
19g carbs
6g protein
11g fiber
INGREDIENTS:
1 avocado
1 small cucumber
1/2 cup water
1 clove garlic
1 TBSP lemon juice
1/8 tsp salt
DIRECTIONS:
1. Halve the avocado and remove the seed. Scoop the flesh. Reserve 1/4 of the flesh and dice. Put the rest in a food processor.
2. Peel and chop the cucumber, add to the avocado in the food processor.
3. Add the water, cumin, garlic, lemon and salt. Puree until smooth.
4. Transfer into a serving dish, place the reserved avocado on top
•SNACK•
1/4 cup Walnuts
200 calories
20g fat
4g carbs
5g protein
2g fiber
DIRECTIONS: Enjoy as a snack whenever you feel hungry.
•DINNER•
Thai Coconut Soup (makes two servings – however, save 1/2 for lunch the next day)
434 calories
46g fat
9g carbs
21g protein
0g fiber
INGREDIENTS:
12 oz beef broth
1/2 cup canned coconut milk
1/8 tsp dried chili flakes
1/2 tsp ginger
1/4 cup lemon juice
1/8 tsp sea salt
3 oz sirloin steak, chopped
1 TBSP organic coconut oil
1 TBSP fresh basil (chopped)
DIRECTIONS:
1. Melt the coconut oil in a pan, add the beef. Cook for 4 minutes. Next, add the rest of the ingredients and bring to a boil. Lower heat, simmer for 20 minutes.
2. Toss with chopped basil, stir. Enjoy.
3. NOTE: SAVE 1/2 THE RECIPE FOR *LEFTOVERS* TOMORROW!!
DAY 6:
•BREAKFAST•
*LEFTOVERS* Bacon Egg Cups
200 calories
13g fat
2g carbs
16g protein
0g fiber
•LUNCH•
*LEFTOVERS* Thai Coconut Soup
434 calories
46g fat
9g carbs
21g protein
0g fiber
•DINNER•
50-50 Burgers (this recipe makes 2 servings, however, nutrition facts are for one (1) serving)
510 calories
43g fat
6g carbs
26g protein
3g fiber
INGREDIENTS:
6 oz grass fed ground beef
4 oz nitrate free bacon, chopped finely
1/2 TBSP paprika
1/2 TBSP garlic powder
1/4 TBSP ground black pepper
1 bunch asparagus, chopped
1 TBSP organic coconut oil
DIRECTIONS:
1. Put the meat in a mixing bowl. Next, add all the spices and shape into patties.
2. Grill each side for about 6 minutes, or until cooked.
3. Sauté the asparagus in the oil. Serve together.
4. NOTE: SAVE 1/2 THE RECIPE FOR *LEFTOVERS* TOMORROW!!
DAY 7:
•BREAKFAST•
Yogurt, Berries and Seeds
158 calories
12g fat
11g carbs
3g protein
5g fiber
INGREDIENTS:
4 oz Plain unsweetened coconut yogurt
6 strawberries (sliced)
2 TBSP roasted sunflower seeds
DIRECTIONS:
1. Add yogurt to a bowl.
2. Sprinkle the berries and seeds on top. ENJOY!
•LUNCH•
*LEFTOVERS* 50-50 Burgers
510 calories
43g fat
6g carbs
26g protein
3g fiber
•DINNER•
*LEFTOVERS* Chicken with Olives and Tomatoes
504 calories
41g fat
11g carbs
20g protein
4g fiber
Want More???
If you enjoyed our7 Day Keto Meal Plan above, yet you just want more?
Introducing: KETO WEIGHT LOSS FOR BEGINNERS Video Course + Macro calculated Meal Plan!
The course includes 18 videos, a week meal plan (with all macros calculated!) + shopping list + a handful of guides for going keto. Click here or the image below to learn more!
