7-Day Keto Meal Plan

Ready to kickstart your keto journey? This One-Week Keto Eating Guide has everything you need to make meals delicious and easy. From mouthwatering recipes to a simple grocery list, I’ve got your back. No more guesswork, just tasty, flexible meals that fit your lifestyle. Whether you’re brand-new to keto or just need fresh ideas, this guide is for you. Save it for later, and let’s do this together!

How This Plan Works

• Target: ~20–25g net carbs per day; moderate protein; plenty of healthy fats.

• Portions: Adjust to your goals and hunger.

• Short on time? Batch-cook proteins and roast veggies once, then mix & match.

Quick note: If you have a medical condition or are pregnant/nursing, check with a healthcare professional before starting any diet.

Your Simple Keto Grocery List

Produce

• Avocados (5–7), mixed greens/spinach, romaine, cauliflower (2 heads or riced), broccoli, zucchini (4), cucumbers, cherry tomatoes, bell peppers, red onion, lemons/limes, garlic, fresh herbs (basil, parsley), berries (1 small carton for treats)

Proteins

• Eggs (18), chicken breasts or thighs (6–8), salmon fillets (2), ground beef or turkey (1–1.5 lb), bacon/prosciutto (1 pack), canned tuna (2), deli turkey or roast beef (nitrate-free)

Dairy & Alternatives

• Shredded mozzarella/cheddar, parmesan, cream cheese, heavy cream, unsweetened almond milk, full-fat Greek yogurt (optional), butter or ghee

Pantry & Extras

• Olive/avocado oil, coconut oil, almond flour, chia seeds, flaxseed meal, nuts (almonds/pecans), pumpkin or sunflower seeds, cocoa powder, sugar-free sweetener (erythritol/monk fruit), unsweetened coconut flakes, chicken/vegetable broth, Dijon, mayo, vinegar, spices (salt, pepper, paprika, chili powder, garlic/onion powder, Italian seasoning), sugar-free chocolate (optional)

7-Day Keto Meal Plan (Mix & Match)

Day 1

• Breakfast: Avocado & cherry tomato bowl with olive oil, lemon, and everything-bagel seasoning

• Lunch: Chicken-bacon club salad (greens, bacon, chicken, ranch)

• Snack: Handful of almonds + cucumber slices

• Dinner: Bacon-wrapped chicken over garlicky sautéed zucchini

Day 2

• Breakfast: Spinach omelet with cheddar

• Lunch: Tuna-avocado boats (tuna salad stuffed into avocado halves)

• Snack: Greek yogurt (few spoons) with chia + cocoa (optional)

• Dinner: Pan-seared salmon with lemon butter and roasted broccoli

Day 3

• Breakfast: Chia-almond pudding (almond milk, chia, sweetener, vanilla)

• Lunch: Cauli “rice” burrito bowl (seasoned ground beef, lettuce, pico, avocado)

• Snack: Celery sticks with cream cheese

• Dinner: Creamy cauliflower soup with crispy bacon crumbles

Day 4

• Breakfast: Fried eggs over sautéed greens

• Lunch: Turkey, cheese & pickle roll-ups + side salad

• Snack: Pumpkin seeds

• Dinner: Zoodle Alfredo (zucchini noodles, cream, parmesan) + grilled chicken

Day 5

• Breakfast: Cottage cheese (or ricotta) with a few raspberries and toasted coconut

• Lunch: Caprese salad (mozzarella, tomatoes, basil) with olive oil—add prosciutto

• Snack: Sugar-free chocolate square

• Dinner: Burger bowls (bun-less burgers, lettuce, tomato, pickles, mayo-mustard)

Day 6

• Breakfast: Almond-flour pancakes (serve with butter & a few berries)

• Lunch: Leftover burger bowl or big chopped salad

• Snack: Cheese slices with olives

• Dinner: Sheet-pan lemon-herb chicken thighs with roasted cauliflower

Day 7

• Breakfast: Smoothie: almond milk, avocado, spinach, cocoa, sweetener, ice

• Lunch: Shrimp or chicken Caesar (no croutons)

• Snack: Bell-pepper strips with guacamole

• Dinner: Garlic-butter steak bites with creamed spinach

• Treat: Matcha-chocolate mousse (recipe below)

Tip: Most days land around ~20–25g net carbs if you keep portions reasonable and skip sugary condiments. Track the first few days to learn your ideal serving sizes.

Quick Recipes (Keto Classics)

Bacon-Wrapped Chicken (serves 4)

1. Season 4 chicken breasts with salt, pepper, paprika, garlic powder.

2. Wrap each with 2 slices bacon.

3. Bake at 400°F (205°C) on a rack 25–28 min, broil 1–2 min to crisp.

4. Rest 5 min. Serve over sliced avocado or zucchini ribbons.

Creamy Cauliflower Soup (serves 4)

1. Sauté 2 tbsp butter with 1 chopped onion and 2 cloves garlic.

2. Add 1 head cauliflower florets + 3 cups broth; simmer 12–15 min until tender.

3. Blend smooth, stir in ½ cup heavy cream, salt & pepper.

4. Top with bacon bits, olive oil, and herbs.

5-Minute Avocado Salad (serves 2)

• Toss 1 avocado (sliced), 1 cup cherry tomatoes, ¼ red onion, 2 cups greens, olive oil, lemon juice, salt, pepper. Add hemp or pumpkin seeds.

Matcha-Chocolate Mousse (Low-Carb, serves 4)

1. Whip 1 cup heavy cream with 2 tbsp erythritol and ½ tsp vanilla to soft peaks.

2. Split in half: fold 1 tbsp cocoa into one half and 1 tsp matcha into the other.

3. Layer chocolate then matcha in ramekins. Chill 30+ minutes.

1-Hour Sunday Prep

• Bake a tray of bacon-wrapped chicken or plain chicken for salads.

• Roast a double batch of broccoli & cauliflower.

• Spiralize zucchini or buy pre-zoodles.

• Hard-boil a dozen eggs.

• Shake up a jar of ranch or Caesar (or buy a clean, low-carb brand).

• Portion nuts/seeds and chop salad veggies.

Smart Swaps & Special Diet Notes

• Dairy-free: Use coconut cream instead of heavy cream; skip cheese; choose ghee/olive oil.

• Vegetarian: Swap meats for tofu, eggs, halloumi, or extra avocado/nuts; use veggie broth.

• On-the-go: Keep tuna pouches, jerky (no sugar), cheese sticks, nuts, and mini guacamole cups handy.

You’ve Got This

Keto doesn’t have to be complicated. With this 7-day plan, recipes, and a grab-and-go grocery list, you’re set up for success. Save this post and start when you’re ready—let’s make healthy eating fun!