Here's a 7-day Keto meal plan. You can tweak these main meals and snacks to suit your preferences. Just make sure to keep your total carbohydrate intake under 50g per day.
Day 1
- Breakfast: Scrambled eggs with avocado and spinach.
- Lunch: Grilled chicken Caesar salad with Parmesan cheese and Caesar dressing (low-carb).
- Dinner: Baked salmon with broccoli and a side salad with olive oil dressing.
- Snack: Sliced cucumber with cream cheese.
Day 2
- Breakfast: Keto pancakes with sugar-free syrup and berries.
- Lunch: Cobb salad with grilled chicken, bacon, avocado, cheese, and ranch dressing (low-carb).
- Dinner: Beef stir-fry with mixed vegetables in olive oil.
- Snack: Mixed nuts (almonds, walnuts, pecans)
Day 3
- Breakfast: Greek yogurt with chia seeds, unsweetened coconut flakes, and a few raspberries.
- Lunch: Zucchini noodles with pesto and grilled shrimp.
- Dinner: Baked chicken thighs with Brussels sprouts roasted in bacon fat.
- Snack: Celery sticks with almond butter.
Day 4
- Breakfast: Keto omelette with cheese, spinach, and mushrooms.
- Lunch: Taco salad with ground beef, lettuce, cheese, salsa, and guacamole (low-carb).
- Dinner: Grilled pork chops with asparagus.
- Snack: Cheese slices with cherry tomatoes.
Day 5
- Breakfast: Smoothie with coconut milk, spinach, avocado, and protein powder (low-carb).
- Lunch: Egg salad lettuce wraps with bacon.
- Dinner: Baked cod with a side of steamed broccoli.
- Snack: Hard-boiled eggs.
Day 6
- Breakfast: Keto-friendly cereal with almond milk and sliced strawberries.
- Lunch: Caprese salad with mozzarella, tomatoes, basil, and olive oil.
- Dinner: Turkey meatballs with marinara sauce over zucchini noodles.
- Snack: Beef jerky (low-sugar).
Day 7
- Breakfast: Bacon and eggs with a side of sautéed spinach.
- Lunch: Chicken avocado lettuce wraps with mayonnaise.
- Dinner: Steak with cauliflower mash and buttered green beans.
- Snack: Avocado slices with sea salt.
Tags:
Nutrition
