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.
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
1 String Cheese
.5 Cup Pecans
Net Carbs: 7g | Fat: 46g | Protein: 13g
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
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
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
.25 Cup of Macadamia Nuts
1 Laughing Cow cheese
Net Carbs: 4g | Fat: 19g | Protein: 5g
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
2 Cups Spinach
1/8 cup crushed walnuts
2 Tbsp. of Bleu Cheese Dressing
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
.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
Baked Kale Chips
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
1 Whole Avocado - Sliced, salted and peppered
Net Carbs: 4g | Fat: 23g | Protein: 3g
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
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
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
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
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
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
3 oz. Sliced Salami
Net Carbs: 3g | Fat: 21g | Protein: 12g
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
Half Jar of Low Carb Pizza Sauce
1.5 Cups Mozzarella Cheese
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
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
Chomps jerky stick
Net Carbs: 2g | Fat:20g | Protein: 18g
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
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
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
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
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
1 cup Broccoli
2 Tbsp. Butter
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.