7-Day Keto Diet Meal Plan & Recipe Prep
At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
Committing to a keto diet plan can be exciting yet intimidating all at the same time, especially if it's a program you've never tried before. Meal planning is a great way to reduce your apprehension and increase your chances of success while following the keto diet.
Because the keto diet plan is a very low carbohydrate diet (staying within 50 grams of carbs per day), balancing the remaining calories from protein and dietary fats will help you optimize energy levels while staying full and satisfied.
Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.
Why Nutrition Is Important for the Keto Diet
The keto diet is a very low carbohydrate diet based on the theory that restricting carbs will force your body to burn fat as fuel. In order to achieve this, the keto diet restricts your carb intake to 50 grams maximum for the day. After 3 to 4 days of eating so few carbs, your body must tap into an alternative energy source, in which it turns to ketone bodies—it's then that you are in ketosis and using fat instead of glucose as fuel.
Another way to follow a keto diet meal plan is to determine your macronutrient intake using percentages. A standard keto diet will allot 70% calories from fat, 20% protein, and only 10% from carbohydrates. First determine how many calories you need each day. From there, you can use the percentages above to figure out how much protein, fats, and carbs you should eat to help you achieve ketosis.
To follow the ketogenic diet, you will need to limit most carbs including grains and grain products, fruit, starchy vegetables, potatoes, beans and legumes, sugary beverages, candy, and sweets. Instead, focus on full-fat dairy, poultry, fish and shellfish, eggs, meat, low-carb vegetables, plant-based oils, olives, nuts, and seeds, avocado, butter, and peanut butter.
Research supports the use of the ketogenic diet as a treatment for epilepsy, however, it has recently become a popular method for weight loss. Consult with a healthcare provider before following a ketogenic diet, as there can be severe side effects and the diet may not be appropriate for all individuals.
7-Day Sample Menu
This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.
This 7-day keto diet meal plan offers three meals and two snacks per day and is 70% fat, 20% protein, and 10% carbohydrates. If there is a food you do not like in the plan or if you prefer something else, feel free to swap it out for something of similar nutritional value. For example, if a meal calls for salmon but you don't eat seafood, swap for red meat or chicken thighs.
Download the 7-Day Keto Meal Plan
Download the Meal Plan
Day 1
Breakfast
- Two slices cooked bacon
- 2 large eggs
- 1 avocado
Macronutrients: approximately 572 calories, 24 grams protein, 18 grams carbohydrates, and 47 grams fat
Snack
- One stalk celery
- 2 tablespoons almond butter
Macronutrients: approximately 203 calories, 7 grams protein, 7 grams carbohydrates, and 18 grams fat
Lunch
- 2 cups salad greens
- 4 ounces grilled chicken breast
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
Macronutrients: approximately 434 calories, 34 grams protein, 5 grams carbohydrates, and 31 grams fat
Snack
- 1 ounce dark chocolate
- 1 tablespoon coconut butter
Macronutrients: approximately 260 calories, 2 grams protein, 21 grams carbohydrates, and 19 grams fat
Dinner
- 6 ounces baked or grilled salmon
- Five asparagus spears
Macronutrients: approximately 367 calories, 39 grams protein, 3 grams carbohydrates, and 21 grams fat
Daily Totals: 1836 calories, 108 grams protein, 56 grams carbohydrates, and 136 grams fat
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
- One serving California Summer Vegetable Omelet
Micronutrients: 323 calories, 21 grams protein, 1 grams carbohydrates, and 25 grams fat
Snack
- 1 cup air-popped popcorn
- 1/4 cup unsweetened, dried coconut pieces
- 1 ounce of walnuts
Micronutrients: 313 calories, 6 grams protein, 21 grams carbohydrates, and 25 grams fat
Lunch
- 1 cup romaine lettuce
- 2 tablespoons salsa
- 1/2 cup shredded Mexican blend cheese
- 1 cup cooked ground turkey meat (with carb-free seasoning of choice)
- 2 tablespoons sour cream
Micronutrients: 546 calories, 41 grams protein, 6 grams carbohydrates, and 40 grams fat
Snack
- One celery stalk
- 2 tablespoons cream cheese
- Dash of everything bagel seasoning
- 10 slices of small salami
Micronutrients: 479 calories, 23 grams protein, 3 grams carbohydrates, and 41 grams fat
Dinner
- 2 servings Three-Cheese Spinach Casserole
Micronutrients: 250 calories, 21 grams protein, 11 grams carbohydrates, and 15 grams fat
Daily Totals: 1912 calories, 111 grams protein, 44 grams carbohydrates, and 146 grams fat
Day 3
Breakfast
- Two breakfast sausage patties
- 2 large eggs, cooked to your liking
- 1/2 avocado
Micronutrients: 479 calories, 25 grams protein, 10 grams carbohydrates, and 39 grams fat
Snack
- Eight pork rinds
- 1/4 cup unsalted peanuts
Micronutrients: 297 calories, 17 grams protein, 5 grams carbohydrates, and 24 grams fat
Lunch
- 4 medium meatballs
- 2 cups zucchini noodles
- 2 tablespoons parmesan cheese
- 2 tablespoon olive oil
Micronutrients: 526 calories, 22 grams protein, 18 grams carbohydrates, and 42 grams fat
Snack
- 1/2 avocado topped with everything bagel seasoning
Micronutrients: 161 calories, 2 grams protein, 8 grams carbohydrates, and 15 grams fat
Dinner
- 4 ounces grilled chicken breast
- 1 cup broccoli
- 1 tablespoon olive oil
Micronutrients: 361 calories, 39 grams protein, 11 grams carbohydrates, and 18 grams fat
Daily Totals: 1824 calories, 105 grams protein, 54 grams carbohydrates, and 138 grams fat
Day 4
Breakfast
Coconut Almond Butter Smoothie
- 2 tablespoons almond butter
- 1 cup coconut milk
- 2 tablespoons hemp seeds
- 1/2 cup ice
Micronutrients: 780 calories, 18 grams protein, 15 grams carbohydrates, and 79 grams fat
Snack
- 1/4 cup blueberries
- 1 ounce walnuts
Micronutrients: 206 calories, 4 grams protein, 9 grams carbohydrates, and 19 grams fat
Lunch
- 4 ounces solid white tuna in water (drained)
- 2 tablespoons avocado mayonnaise
- 2 celery stalks
Snack
Micronutrients: 359 calories, 27 grams protein, 3 grams carbohydrates, and 25 grams fat
- 4 tablespoons sunflower seeds
Micronutrients: 175 calories, 6 grams protein, 4 grams carbohydrates, and 16 grams fat
Dinner
- 6 ounces sirloin steak
- 1 cup green beans
Micronutrients: 457 calories, 48 grams protein, 9 grams carbohydrates, and 25 grams fat
Daily Totals: 1977 calories, 104 grams protein, 41 grams carbohydrates, and 163 grams fat
Day 5
Breakfast
- 7 ounces 2% plain Greek yogurt
- 1 ounce cream
- 1 ounce walnuts
- Dash of cinnamon
Micronutrients: 433 calories, 25 grams protein, 13 grams carbohydrates, and 33 grams fat
Snack
- 1/2 cup guacamole
- 1 bell pepper, sliced
Micronutrients: 213 calories, 3 grams protein, 18 grams carbohydrates, and 17 grams fat
Lunch
- 2 hard-boiled eggs
- 3 slices bacon
Micronutrients: 316 calories, 24 grams protein, 1 grams carbohydrates, and 23 grams fat
Snack
- One celery stick
- 2 tablespoons peanut butter
- 2 tablespoons hemp seeds
Micronutrients: 306 calories, 14 grams protein, 11 grams carbohydrates, and 26 grams fat
Dinner
- 6 ounces jumbo shrimp
- 2 cups zucchini noodles
- 2 tablespoons butter
- 2 tablespoons parmesan cheese
Micronutrients: 488 calories, 45 grams protein, 11 grams carbohydrates, and 29 grams fat
Daily Totals: 1756 calories, 111 grams protein, 54 grams carbohydrates, and 128 grams fat
Day 6
Breakfast
- Two hard-boiled eggs
- One clementine
- 1 ounce of walnuts
Micronutrients: 375 calories, 18 grams protein, 14 grams carbohydrates, and 29 grams fat
Snack
- 1 cucumber, sliced
- 1 ounce colby jack cheese
- 10 slices of small salami
Micronutrients: 509 calories, 29 grams protein, 8 grams carbohydrates, and 40 grams fat
Lunch
- 2 cups romaine lettuce
- 2 cherry tomatoes, sliced
- 2 ounces grilled chicken breast
- 2 hard-boiled eggs
- 2 slices bacon, chopped
- 1/4 avocado, diced
- 1/4 cup blue cheese
- 2 tablespoons blue cheese dressing
Micronutrients: 614 calories, 45 grams protein, 7 grams carbohydrates, and 45 grams fat
Snack
- 1/4 cup unsalted peanuts
Micronutrients: 207 calories, 9 grams protein, 5 grams carbohydrates, and 18 grams fat
Dinner
- One serving Traditional Stuffed Peppers (use full-fat mozzarella cheese)
Micronutrients: 278 calories, 19 grams protein, 17 grams carbohydrates, and 15 grams fat
Daily Totals: 1984 calories, 119 grams protein, 53 grams carbohydrates, and 147 grams fat
Day 7
Breakfast
- Two over-easy eggs
- Three slices bacon
Micronutrients: 342 calories, 24 grams protein, 1 grams carbohydrates, and 26 grams fat
Snack
- One scoop protein powder
- 1 cup coconut milk
- 1 tablespoon flaxseeds
Micronutrients: 640 calories, 32 grams protein, 12 grams carbohydrates, and 56 grams fat
Lunch
- One serving leftover Traditional Stuffed Peppers (use full-fat mozzarella cheese)
Micronutrients: 278 calories, 19 grams protein, 17 grams carbohydrates, and 15 grams fat
Snack
Keto Ice Cream
- 1/2 cup coconut milk
- 1/2 cup sour cream
- 1 tablespoon (heaping) dark chocolate cocoa powder
- 1/2 teaspoon cinnamon
- 1/2 teaspoon stevia or other no-carb sweetener
Mix in a bowl and chill in the freezer before serving.
Micronutrients: 447 calories, 5 grams protein, 11 grams carbohydrates, and 45 grams fat
Dinner
- One serving Simple Vegetarian Spinach Lasagna (use sliced zucchini instead of lasagna noodles and full-fat ricotta and mozzarella cheese)
- 4 ounces plain grilled chicken
Micronutrients: 332 calories, 45 grams protein, 16 grams carbohydrates, and 11 grams fat
Daily Totals: 2,039 calories, 125 grams protein, 57 grams carbohydrates, and 152 grams fat
How to Meal Plan for the Keto Diet
- Plan ahead. Determining what recipes and meals you plan to eat for the week in advance is the first step to successful meal prep. Once you have your menu, create a grocery list based on your plan, and then get everything you need so you're prepared.
- Cook in batches. Making more than one serving when cooking is an easy way to get ahead of your meal prep efforts. Utilizing leftovers by immediately portioning them into your meal prep containers also makes life easier.
- Get creative. Omitting an entire food group (aka carbs) makes meal planning difficult since you're limited on food choices. Think outside of the box and figure out how you can make some of your favorite foods lower in carbs. For example, make meatloaf without breadcrumbs or stuffed peppers without rice.
- Consider how many snacks you need. Having two snacks per day isn't necessary unless it will help you reach your calorie goals. Some people do better on fewer meals and snacks per day, while others benefit from eating more frequently. Determine how many calories you need per day, then split that up between the number of meals and snacks that work best for you.
A Word From Verywell
Following a keto meal plan is not an easy decision, especially because it restricts carbs. Weigh the pros and cons and talk with a healthcare provider or registered dietitian before beginning any new diet program. They can assess your medical history and your nutritional goals to determine if this plan is right for you.
We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.
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Academy of Nutrition and Dietetics. How much water do you need?.