keto 7-day meal plan


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DAY 1:

BREAKFAST

  • 3 eggs

  • 2 tbsp coconut oil

  • ½ c spinach

  • Pinch of Himalayan salt

Coffee or tea with 1 tbsp heavy cream or coconut oil

Sauté the spinach in coconut oil first, then scramble the eggs and cook for about three minutes. Salt to taste.

Net Carbs: 2g | Fat: 48g | Protein: 19g

LUNCH

  • 4 oz salmon (canned okay)

  • 1 c salad greens

  • ¼ c avocado ranch dressing

Optional: add other low-carb veggies like tomatoes, cucumber, or roasted cauliflower. Canned salmon and tuna are great shortcuts when you don’t have time to prep the night before. Look for low-salt options. Net Carbs: 5g | Fat: 10g | Protein: 24g (does not include optional changes)

DINNER

Cauliflower crust pizza with pesto, cheese, and desired meat toppings

Fat bomb for dessert

Optional: add other low-carb veggies, more meat, or extra cheese. You can also use tomato sauce instead of pesto; look for ones without added sugar or make your own!

Net Carbs: 13g | Fat: 62g | Protein: 24g

Daily Total: Net Carbs: 20g | Fat: 120g | Protein: 67g (does not include optional changes)

DAY 2:

BREAKFAST

2 Keto Pancakes with nut-butter drizzle

Coffee or tea with 1 tbsp heavy cream or coconut oil

Nut-Butter Drizzle (

  • 1 tbsp almond butter

  • ¼ tsp almond extract

  • 1 tbsp butter

Combine almond butter, almond extract, and butter in a small pan. Heat until smooth and drizzle over pancakes. If you want to up the sweetness factor, include ¼ c sliced strawberries or fruit of choice.

Net Carbs: 5g | Fat: 31g | Protein: 14g (does not include optional changes)

LUNCH

Stuff a whole avocado with egg salad, top with low-carb hot sauce for an extra kick!

Net Carbs: 3g | Fat: 39g | Protein: 16g

DINNER

Keto Breaded Chicken

  • ½ c almond flour

  • ¼ c coconut flour

  • 1 tsp seasonings of choice

  • 1 egg, beaten

  • 6 oz chicken breast

  • 2 tbsp oil of choice

Missing breaded chicken? Not with this recipe. Combine dry ingredients in a shallow bowl, dredge the chicken in egg, then the dry mixture, and place in oiled pan on medium heat.

Net Carbs: 11g | Fat: 46g | Protein: 54g

Daily Total: Net Carbs: 19g | Fat: 141g | Protein: 87g (does not include optional changes)

DAY 3:

BREAKFAST

Vanilla Keto Shake

  • 3 tbsp almond or coconut butter

  • ½ c coconut milk

  • 1 tbsp MCT oil (vanilla works well here!)

  • 1 scoop protein powder of choice

  • 1 tsp vanilla extract

  • ice

  • water

Coffee or tea with 1 tbsp heavy cream or coconut oil

Make this keto shake by combining the ingredients to desired consistency.

Net Carbs: 7g | Fat: 59g | Protein: 14g

LUNCH

Greek Salad

  • cucumbers

  • onions

  • tomatoes

  • kalamata olives

  • feta

  • dill

  • olive oil

  • lemon

2 strawberries

This salad gets better as it sits—prep ahead of time for the best taste!

Net Carbs: 3g | Fat: 7g | Protein: 7g

DINNER

  • 4-5 oz pork shoulder

  • 2 tbsp avocado drizzle

  • 1 c cabbage slaw

  • 1 oz. mixed nuts for dessert

Avocado Drizzle

  • ½ avocado

  • 2 tbsp ghee

  • juice of 1 lime

  • ¼ c cilantro

If you need some carbs here, add ½ c pan-fried plantains! Make the avocado drizzle by blending the ingredients to desired consistency.

Net Carbs: 8g | Fat: 73g | Protein: 25g (does not include optional changes)

Daily Total: Net Carbs: 18g | Fat: 139g | Protein: 46g (does not include optional changes)

DAY 4:

BREAKFAST

  • 2 eggs

  • 2 tbsp coconut oil or ghee

  • ⅓ c full fat cottage cheese

  • ¼ c cherry tomatoes

Coffee or tea with 1 tbsp heavy cream or coconut oil

Scramble eggs, add cottage cheese to egg batter, cook over medium-low heat for cheesy eggs! Add tomatoes and cook through.

Net Carbs: 4g | Fat: 37g | Protein: 21g

LUNCH

  • 3 oz grilled steak

  • 1 c salad greens

  • ¼ c feta cheese

  • 2 tbsp full fat dressing to taste

Ranch and honey mustard dressings are great on this salad, just be sure your dressings are low carb! Option to add other low carb vegetables or nuts.

Net Carbs: 4g | Fat: 29g | Protein: 31g (does not include dressing or optional changes)

DINNER

Mini Eggplant Pizzas with Cheese

Fat Bomb for dessert

Slice eggplant into rounds, brush with olive oil and roast approximately 10 minutes. Add cheese and desired toppings (ham and pineapple work well here!) and return to the oven until the cheese is browned.

Net Carbs: 16g | Fat: 54g | Protein: 25g (does not include optional changes)

Daily Total: Net Carbs: 24g | Fat: 120g | Protein: 77g (does not include optional changes)

DAY 5:

BREAKFAST

Chocolate Keto Shake

Coffee or tea with 1 tbsp heavy cream or coconut oil

Use chocolate protein powder and cocoa powder in the above recipe to create this rich satisfying smoothie!

Net Carbs: 7g | Fat: 59g | Protein: 14g

LUNCH

  • ½ c tuna salad (low carb)

  • 1 c salad greens

  • 2 tbsp walnuts

  • 2 tbsp coconut pieces

Making your own trail mix is an easy way to sneak carbohydrates in in moderation and go perfectly with a smaller lunch! Optional: add kale chips for that crunch factor.

Net Carbs: 10g | Fat: 23g | Protein: 18g (does not include optional changes)

DINNER

1 serving Butter chicken

½ c Cauliflower Rice

Mint tea with Stevia

Net Carbs: 3g | Fat: 20g | Protein: 27g

Daily Total: Net Carbs: 20g | Fat: 102g | Protein: 59g

DAY 6:

BREAKFAST

2 Keto waffles with macadamia nuts and coconut

Coffee or tea with 1 tbsp heavy cream or coconut oil

Just like Keto Pancakes, add toppings to up the nutrient value or satisfy your cravings!

Net Carbs: 4g | Fat: 38g | Protein: 13g (does not include optional changes)

LUNCH

  • 4 oz canned tuna

  • 2 tbsp mayonnaise

  • 2 c mixed greens

  • 2 tbsp raw sunflower seeds

  • 1 tbsp kalamata olives

  • ¼ c chopped green apple

Although this combination may sound odd, the flavors come together nicely to give you a salad with some crunch, salt, and tartness!

Net Carbs: 8g | Fat: 33g | Protein: 34g

DINNER

4 oz salmon, glazed

  • 2 tbsp teriyaki sauce

1 c Cauliflower Rice

Glaze

  • 2 garlic cloves

  • ¼ c liquid aminos

  • 1 tsp sesame oil

  • 2 tbsp avocado or olive oil

  • low-carb sweetener

Make a great glaze for the salmon by combining garlic, liquid aminos, sesame oil, and avocado or olive oil, and add low-carb sweetener to taste.

Net Carbs: 13g | Fat: 39g | Protein: 39g

Daily Total: Net Carbs: 25g | Fat: 110g | Protein: 86g

DAY 7:

BREAKFAST

2 eggs

1–2 low-carb chicken-apple sausage links

Coffee or tea with 1 tbsp heavy cream or coconut oil

Chicken-apple sausage is a great way to bring in some sweetness to your breakfast without the effort of pancakes or waffles. Look for ones lightly sweetened with apple or pear juice.

Net Carbs: 5g | Fat: 24g | Protein: 23g

LUNCH

  • ½–1 c Cabbage Slaw

  • 4 oz pulled pork

  • 2 tbsp sugar-free bbq sauce to taste

Cabbage Slaw is a great low-carb option to keep on hand as it is a good vehicle for pork, thai shrimp, or grilled chicken.

Net Carbs: 4g | Fat: 11g | Protein: 27g

DINNER

Creamy Buffalo Chicken

  • 5 oz shredded chicken

  • ¼ c low-carb buffalo sauce (Frank’s Red Hot) to taste

  • ¼ c cream cheese

1 c steamed broccoli tossed in 1 tbsp butter and pepper

Fat Bomb for dessert

Create a creamy buffalo chicken entree by combining cooled shredded chicken, hot sauce, and cream cheese over medium heat, serve with broccoli. This meal is great on game days!

Net Carbs: 14g | Fat: 61g | Protein: 50g

Daily Total: Net Carbs: 23g | Fat: 96g | Protein: 100g


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