keto 7-day meal plan


DAY 1:



  • 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



  • 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)




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:



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)



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

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



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:



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




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 



  • 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:


  • 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



  • 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)




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:


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 



  • 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)




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:


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)



  • 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




4 oz salmon, glazed 

  • 2 tbsp teriyaki sauce 

1 c Cauliflower Rice 


  • 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:



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 



  • 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




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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