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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