This comprehensive 7-day keto meal plan takes the guesswork out of meal planning with delicious, easy-to-make recipes that keep you in ketosis all week long.
How to Use This Keto Meal Plan
This keto weekly menu provides approximately 1,500-1,800 calories per day with proper macro ratios (70% fat, 25% protein, 5% carbs). Adjust portions based on your personal calorie needs and activity level.
Day 1 - Monday
Breakfast: Scrambled eggs with avocado and bacon (3 eggs, 1/2 avocado, 3 strips bacon)
Lunch: Caesar salad with grilled chicken and parmesan (skip croutons)
Dinner: Salmon fillet with roasted broccoli and butter
Snack: Handful of macadamia nuts (1 oz)
Day 2 - Tuesday
Breakfast: Keto smoothie with coconut milk, spinach, protein powder, and almond butter
Lunch: Tuna salad wrapped in lettuce leaves with mayo and celery
Dinner: Ribeye steak with cauliflower mash and sautéed mushrooms
Snack: Celery sticks with cream cheese
Day 3 - Wednesday
Breakfast: Full-fat Greek yogurt with chia seeds and a few raspberries
Lunch: Chicken thighs with green beans and butter
Dinner: Bunless bacon cheeseburger with side salad
Snack: String cheese and pepperoni slices
Day 4 - Thursday
Breakfast: Keto pancakes made with almond flour and topped with butter
Lunch: Cobb salad with hard-boiled eggs, bacon, avocado, and blue cheese
Dinner: Baked cod with asparagus and hollandaise sauce
Snack: Pork rinds with guacamole
Day 5 - Friday
Breakfast: Omelet with cheese, spinach, and mushrooms
Lunch: Leftover salmon with mixed greens and olive oil dressing
Dinner: Pork chops with zucchini noodles in cream sauce
Snack: Dark chocolate (85% cacao) - 1 square
Day 6 - Saturday
Breakfast: Bulletproof coffee and boiled eggs with mayo
Lunch: Chicken Caesar lettuce wraps
Dinner: Lamb chops with roasted Brussels sprouts
Snack: Olives and feta cheese
Day 7 - Sunday
Breakfast: Keto breakfast casserole with sausage, eggs, and cheese
Lunch: Shrimp stir-fry with cauliflower rice
Dinner: Roasted chicken with kale and bacon
Snack: Almond butter (2 tbsp) with celery
Keto Meal Prep Tips
- Cook proteins in bulk on Sunday for the week ahead
- Pre-wash and chop vegetables for quick meal assembly
- Make hard-boiled eggs for convenient grab-and-go snacks
- Prepare keto-friendly sauces and dressings in batches
- Invest in quality meal prep containers for easy storage
Shopping List for This Keto Meal Plan
Proteins
Eggs (2 dozen), bacon, chicken breasts, salmon, ribeye steak, ground beef, pork chops, lamb chops, canned tuna
Fats & Oils
Butter, olive oil, coconut oil, avocado oil, MCT oil, heavy cream, full-fat cheese
Vegetables
Avocados, spinach, broccoli, cauliflower, zucchini, asparagus, Brussels sprouts, lettuce, celery, mushrooms
Pantry
Almond flour, coconut flour, almond butter, macadamia nuts, pork rinds, dark chocolate (85%), spices
Need More Recipe Ideas?
Browse our collection of Easy Keto Recipes for more meal inspiration!