7-DAY KETO MEAL PLAN



When first beginning keto it’s a good idea to keep is simple: eggs and bacon for breakfast, rolled meat and cheese for lunch, and a nice piece of skin on chicken and a green vegetable for dinner. Macros hit, calories accounted for, and more focus on the carb limitations than the meal prep.

But once you’ve been on keto for a while, you realize that it’s time to branch out and try new things. Now you know the basics of keto and you’re ready to try new options with different flavors and a slightly more in depth preparation.

This meal plan is a 7 day plan that focuses on switching it up so you can hold onto the excitement of trying new things while still adhering to the keto rules.

DAY 1

BREAKFAST

  • 1 Cucumber –halved

  • 1 oz. Cream cheese

  • 2 oz. Smoked Salmon

Cut the cucumber in half lengthwise and hollow out the middle. Spread cream cheese in the hollowed channel and top with thin cut smoked salmon. Salt and pepper to taste.

Net Carbs: 4g | Fat: 15g | Protein: 11g

SNACK

  • 1 String Cheese

  • .5 Cup Pecans

Net Carbs: 7g | Fat: 46g | Protein: 13g

LUNCH

  • 2 Large leaves of Romaine lettuce

  • 2 Slices deli meat Ham

  • .5 oz. of Mayonnaise

  • 1 oz. Cheddar cheese

Slather the romaine leaves in mayo, lay ham on top and tuck the ham in with blankets of sliced cheese. Add some salt and pepper. Boom - Keto sandwich wrap.

Net Carbs: 1g | Fat: 24g | Protein: 14g

DINNER

  • 4 oz. Shirataki noodles

  • 1 oz. Mushrooms

  • 1oz. Bell Peppers

  • .5 Cup Kale

  • 6 oz. Chicken - Thigh meat

  • 2 Tbsp. Olive Oil

Chop the chicken into cubes and cook in Wok or large pan. Add veggies when chicken looks half done. Make the shirataki noodles then add them to the stir fry. Cook until everything is crispy. Top with liquid Aminos and you have yourself a keto stir fry.

Net Carbs: 7g | Fat: 37g | Protein: 27g

Daily Total: Net Carbs: 19g | Fat: 122g | Protein: 65g

DAY 2

BREAKFAST

  • 3 Eggs

  • 1 oz. Whole Cream

  • 3 Breakfast Sausage links

Perfect Keto Omelette. Scramble the eggs and add the cream as they thicken. Cook the sausages and cut them into pieces, add them to the eggs right after you add the cream.

Net Carbs: 2g | Fat: 41g | Protein: 28g

SNACK

.25 Cup of Macadamia Nuts

1 Laughing Cow cheese

Net Carbs: 4g | Fat: 19g | Protein: 5g

LUNCH

  • 1 Can Tuna in Oil

  • 4 Oz. Tuna Packed in Oil

  • 2 Tbsp. Mayo

  • Celery, Onion, Tomato in small amounts: .25 Cup totaled together

  • 1 Head Romaine Lettuce

  • 2 Tbsp. Olive oil

Mix the tuna, mayo and veggies to make a normal tuna salad. Cut the Romaine as a salad. Mix the Tuna with the lettuce. Add salt and Pepper to taste and Drizzle olive oil on top as dressing.

Net Carbs: 2g | Fat: 34g | Protein: 25g

DINNER

Follow our niKETO recipe for delectable Chicken Cordon Bleu and serve with a side spinach salad with crushed walnut and Bleu cheese dressing.

Net Carbs: 11g | Fat: 116g | Protein: 57g

Daily Total: Net Carbs: 19g | Fat: 210g | Protein: 115g

DAY 3

BREAKFAST

  • 4 eggs

  • .5 cup heavy whipping cream

  • 2 tablespoons butter

  • 1 Cup spinach

  • 3 oz. diced bacon

  • 3 oz. shredded cheese

The Keto Frittata! Place over at 350 degrees while you fry the bacon in the butter. Whisk the eggs and cream together and pour into a greased glass baking dish. Add the bacon, spinach, and cheese then slide it I the over for 25 minutes or until you get the color and consistency you like.

Net Carbs: 2g | Fat: 139g | Protein: 70g

LUNCH

Follow our niKETO recipe for perfect keto Jalapeño poppers. Then set up your kale chips buy pulling the large leaves off the stem. Toss the leaves in salt and oil then bake on 350 degrees for 10-15 minutes. Delicious and crispy.

Net Carbs: 6g | Fat: 15g | Protein: 11g

SNACK

  • 1 Whole Avocado - Sliced, salted and peppered

Net Carbs: 4g | Fat: 23g | Protein: 3g

DINNER

  • 6 oz. Rib Eye Steak

  • 8 Large Asparagus spears

  • 1 Tbsp. Butter

Pan fry the steak to your desired level. Salt and pepper the steak for flavor. Flip often until done. Steam 8 spears of asparagus and drizzle with melted butter. Be sure to check out our guide on Meat: grass-fed vs. grain fed to see why grass-fed is recommended but not necessary.

Net Carbs: 6g | Fat: 23g | Protein: 20g

Daily Total: Net Carbs: 18g | Fat: 200g | Protein: 104g

DAY 4

BREAKFAST

You deserve a treat by the mid-point of a meal plan. Welcome to sweet rolls for breakfast! Just follow the niKETO recipe for these tasty treats and you’ll have a delicious, rewarding breakfast.

Net Carbs: 5g | Fat: 23g | Protein: 10g

SNACK

  • 1 oz. Flavored Pork Rinds

Chips are off the table on keto, but you can still get the salty satisfying crunch with pork rinds.

Net Carbs: 0g | Fat: 10g | Protein: 6g

LUNCH

  • 4 Nori Seaweed sheets

  • Half and Avocado sliced

  • 4 oz. Smoked fish of choice (the fattier the better, we recommend salmon)

  • .25 Cup of Cauliflower rice

Keto sushi for lunch! Just spread the cauliflower rice on the Nori then roll your ingredients up in the seaweed sheets and wet the edge to hold them together. 4 Sushi handrolls!

Net Carbs: 7g | Fat: 23g | Protein: 29g

DINNER

  • 1 Large Pork chop

  • 2.5 oz. Butter, for frying

  • 1 cup Green beans

  • 1 tablespoon dried parsley

  • ½ tablespoon garlic powder

  • .5 tablespoon lemon juice

  • salt and pepper

Fry the Pork chop in .5 ounce of butter until it’s got a golden delicious color and firmness to your liking. Steam the green beans. Then in a sauce pan, mix 2 ounces of butter with the parsley, salt& pepper, the garlic powder, and the lemon juice. Mix and heat until you get a cream garlic butter then pour it over your chop and green beans.

Net Carbs: 8g | Fat: 75g | Protein: 20g

Daily Total: Net Carbs: 20g | Fat: 131g | Protein: 65g

DAY 5

BREAKFAST

  • 1 Egg

  • 1 Medium Avocado

  • 2 slices of cheese (your choice)

Soft boil the eggs so they have a gelatinous, orange center. Cut the Avocado in half and carefully peel the skin away then cut the soft boiled egg in half lengthwise and set the halves in the avocado's pit space. Cover both sides with cheese slices, microwave for 30 seconds and enjoy your keto breakfast.

Net Carbs: 7g | Fat: 40g | Protein: 16g

SNACK

  • 3 oz. Sliced Salami

Net Carbs: 3g | Fat: 21g | Protein: 12g

LUNCH

Our niKETO egg salad is perfect on its own or you can use romaine leaves to make a healthy keto wrap.

Net Carbs: 1g | Fat: 19g | Protein: 13g

DINNER

Make the niKETO pizza crust according to the recipe and once done, spread low-carb pizza sauce to within an inch of the edge to create the crust. Then cover with the shredded mozzarella and pepperonis. Delicious Keto pizza!

Net Carbs: 9g | Fat:118g | Protein: 99g

Daily Total: Net Carbs: 20g | Fat: 198g | Protein: 140g

DAY 6

BREAKFAST

niKETO German pancakes are an amazing way to start the day. Just follow the recipe, but give yourself a little extra time since these awesome treats are the definition of good things come to those who wait. A great weekend, keto breakfast treat.

Net Carbs: 2g | Fat:28g | Protein: 23g

SNACK

  • Chomps jerky stick

  • String Cheese

Net Carbs: 2g | Fat:20g | Protein: 18g

LUNCH

  • 5 Whole Chicken wings

  • 3 oz. Frank’s Redhot sauce

  • .5 Tsp of garlic powder

  • .25 cup of better

  • .25 cup of Olive Oil

  • 3 tbsp Bleu Cheese Dressing

Chop the wings at the bend to separate them into 10 pieces. Fry them in the olive oil until 80% cooked. Whisk the butter, garlic powder, and Franks Red hot sauce in a bowl. Dunk the chicken wings in the sauce mix then lay them out of a baking sheet and put them in the over for 25-30min. at 400 degrees. Dip them in the Bleu cheese and voila, homemade keto buffalo wings.

Net Carbs: 3g | Fat:33g | Protein: 16g

DINNER

W/ Kachumbar Salad

  • .5 Cup Chopped Red Onion

  • 18 Grape Tomatoes

  • 1 Cup sliced Cucumber

  • 1 Tsp. Cumin Seeds

  • 1 Lemon’s juice

Follow the recipe linked and you will experience niKETO’s Buttered Chicken, an unrivaled keto recipe for truly the best buttered chicken you’ve ever had.

Combine the remaining ingredients in a bowl and toss for a delicious Kachumbar Salad that pairs with the Butter Chicken perfectly.

Net Carbs: 13g | Fat:21g | Protein: 27g

Daily Total: Net Carbs: 20g | Fat: 102g | Protein: 84g

DAY 7

BREAKFAST

  • 3 Eggs

  • 1 oz. Whole Cream

  • .25 cup Spinach

  • 2 oz. Cheddar cheese

  • 2 slices Bacon

Cook 2 slices of bacon and crumble. Whip the eggs and cream together and pour in pan. Once the egg mix has taken the shape of the pan, add the spinach, cheese, and crumbled bacon. Fold the eggs over on top of added ingredients. Serve up a nice keto omelette.

Net Carbs: 1g | Fat:45g | Protein: 38g

SNACK

  • 8 oz. Green Tea

  • 1 Tbsp. Chia Seeds

  • 1 Tbsp. Heavy whipping cream

Make a tall mug of Green Tea, add the chia seeds and heavy cream for a filling and healthy drink snack. Add ice if it’s a hot day and you’re feeling like a frappe.

Net Carbs: 3g | Fat:10g | Protein: 3g

LUNCH

  • 1 Chicken Thigh

  • 1 Tbsp. Olive oil

  • 2 slices Bacon

  • 1 Head of Romaine Lettuce

  • 1 oz. Grated Parmesan Cheese

  • 2 Tbsp. Low Carb Caesar dressing (Marie’s makes a great one)

Cook the chicken thigh in olive oil and slice it. Cook the bacon strips and crumble them. Chop the romaine lettuce into a bowl. Add the chicken, bacon, salt, pepper and top off with the parmesan cheese and Caesar dressing for a delicious keto chicken Caesar salad.

Net Carbs: 7g | Fat:51g | Protein: 31g

DINNER

Follow the recipe linked to our niKETO Salmon with citrus cream sauce for a great, light dish full fo good fats and omega 3s. Add a side of steamed broccoli with melted butter and you have yourself a wonderful keto meal.

Net Carbs: 8g | Fat:70g | Protein: 39g

Daily Total: Net Carbs: 19g | Fat: 176g | Protein: 111g

In addition to helping you meet your macro counts, these meals are chock full of the salts and electrolytes you need on keto. Pair these meals with the right supplements and MCT oils and your keto powered engine will be firing at peak performance.


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