7-Day Keto Meal-Plan


Maybe you're thinking about trying a Ketogenic diet or maybe you just started and you're not sure what to eat. Either way, here's a full 7-day meal plan to help you get started!

This plan is based on a "strict Keto diet" meaning under 20 carbs/day. You can always modify the amount of food and choices based on the exact macros you choose to follow. This is a typical meal plan for me. I am a 174 lb active female looking to lose weight.

* Nutritional information is estimated as closely as possible. For the best results, track your own brands and amounts. Remember that you subtract fiber from carbs to get "net carbs".

TIP - use a tracking app such as My Fitness Pal

Day 1

Breakfast: 350 cals/2 carbs/13g protein/31g fat

2 eggs fried in 1 Tbsp butter

1 slice of avocado

coffee with 1 TBSP Heavy Whipping Cream(HWC) & 1 packet of Stevia

Snack: 90 cals/1 carb/3g protein/9g fat

1/2 oz almonds (14 almonds)

Lunch: 336 cals/1 carb/21g protein/29g fat

1/4 lb burger w/ cheddar cheese, mayo, mustard, lettuce, onion - no bun

Snack: 80 cal/8g protein/5g fat

serving of pork rinds (2oz)

Dinner: 450 cals/2g carbs/37g protein/31g fat

Cheddar Shell Tacos - 2 tacos (find in recipes) w/ sour cream, onion, tomato, avocado

Total Day 1: 1,307 cals/13g carbs/82g protein/105g fat

Day 2

Breakfast: 506 cals/3 carbs/17g protein/46g fat

Breakfast sandwhich :

90 second bread (see recipes)

1 fried egg

1 strip bacon

coffee with 1 TBSP Heavy Whipping Cream(HWC) & 1 packet of Stevia

Snack: 82 cals/3 carb/14g protein/1g fat

1/2 C cottage cheese

Lunch: 348 cals/3 carb/32g protein/22g fat

taco salad from leftovers - lettuce, beef, cheddar, sour cream, hot sauce

Snack:140 cal/1g carb/27g protein/9g fat

slice of muenster cheese, 4 slices deli ham

Dinner: 344 cals/3g carbs/36g protein/20g fat

Mozzarella Meatball Bake (see recipes) - 3 meatballs

Total Day 2: 1420 cals/13g carbs/162g protein/98g fat

Day 3

Breakfast: 185 cals/1 carbs/13g protein/14g fat

1 eggs scrambled in butter w/ 2 tbsp salsa

coffee with 1 TBSP Heavy Whipping Cream(HWC) & 1 packet of Stevia

Snack: 122 cals/9g protein/10g fat

2 babybel cheese wheels

Lunch: 344 cals/3g carbs/36g protein/20g fat

leftovers -Mozzarella Meatball Bake (see recipes) - 3 meatballs

Snack:120 cal/17g protein/15g fat

1 tbsp cream cheese and 1/2 oz of pork rinds

Dinner: 524 cals/1g carbs/34g protein/41g fat

Cheeseburger on 90 Second Bun (see recipes) - 1/4 lb burger w/ cheddar cheese, mayo, mustard, lettuce, onion

Total Day 2: 1,124 cals/10g carbs/67g protein/89g fat

Day 4

Breakfast: 200 cals/3 carbs/11g protein/17g fat

2 strips of bacon, 1 hard boiled egg

coffee with 1 TBSP Heavy Whipping Cream(HWC) & 1 packet of Stevia

Snack: 100 cals/4 carb/11g protein/5g fat

1/2 C cottage cheese

Lunch: 280 cals/7g carbs/27g protein/16g fat

mixed green salad with 4oz chicken and 2 T ranch

Snack:170 cal/2g carbs/6g protein/16g fat

1 oz roasted almonds (28 almonds)

Dinner: 490 cals/2g carbs/37g protein/36g fat

Blackened Salmon cooked in butter

6 spears of asparagus sauteed in butter

Total Day 4: 1,350 cals/20g carbs/144g protein/129g fat

Day 5

Breakfast: 190 cals/2 carbs/12g protein/15g fat

2 hard boiled eggs

coffee with 1 TBSP Heavy Whipping Cream(HWC) & 1 packet of Stevia

Snack: 100cals/3g carb/3g protein/9g fat

Aldi 100 calorie nut pack

Lunch: 355 cals/2g carbs/13g protein/33g fat

90 Second Bread (see recipes) grilled cheese

Snack:122 cal/1g carbs/9g protein/10g fat

2 pickle spears and 1 Babybel

Dinner: 282cals/5g carbs/32g protein/11g fat

Grilled chicken breast, 1 C of green beans with butter, side salad w/ Ranch

Dessert

1/2 C Halo Top ice cream - 80cals/8g carbs/5g protein/3g fat

Total Day 5: 1,129 cals/21g carbs/77g protein/81g fat

Day 6

Breakfast: 370 cals/2 carbs/17g protein/32g fat

2 eggs fried in butter, slice of cheddar cheese

coffee with 1 TBSP Heavy Whipping Cream(HWC) & 1 packet of Stevia

Snack: 161cals/3g carb/7g protein/14g fat

Aldi 100 calorie nut pack

1 Babybel cheese

Lunch: 249 cals/2g carbs/13g protein/33g fat

Avocado Chicken Salad (see my recipe) in lettuce

Snack:100 cals/17g protein/19g fat

celery sticks and 2 T garden veggie cream cheese

Dinner: 577 cals/5g carbs/36g protein/44g fat

Cheesesteak Sloppy-Joe w/ 90 Second Bun

Total Day 6: 1,457 cals/12g carbs/80g protein/142g fat

Day 7

Breakfast: 483 cals/2 carbs/23g protein/43g fat

2 egg omelette w/ 2 slices of provolone cooked in 1 T butter

coffee with 1 TBSP Heavy Whipping Cream(HWC) & 1 packet of Stevia

Snack: 100cals/3g carb/3g protein/9g fat

1/2 C cottage cheese

Lunch: 302 cals/4g carbs/28g protein/18g fat

Leftover Cheesesteak Sloppy -Joe no bun

Snack:148 cals/4g carbs/10g protein/11g fat

2 pickle spears wrapped in 2 T cream cheese and 2 slices of deli ham

Dinner: 502 cals/2g carbs/50g protein/30g fat

Grilled chicken thighs w/ skin (2)

side salad w/ 2 T ranch

Total Day 6: 1,535 cals/15g carbs/114g protein/111g fat

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