Sample Keto Diet Plan: 7-Day Meal Guide

 Here's a sample 7-day meal plan to give you an idea of how you can structure your meals on the Keto Diet. Remember, it's important to adjust portion sizes and macronutrient ratios based on your individual needs and goals.

keto snacks
keto snacks

keto diet plan

Day 1:

  • Breakfast: Scrambled eggs cooked in butter with spinach and cheese.
  • Lunch: Grilled chicken breast with a side of mixed greens and avocado.
  • Snack: Celery sticks with almond butter.
  • Dinner: Baked salmon with roasted asparagus and a side salad dressed with olive oil and vinegar.
  • Dessert: Keto-friendly chocolate mousse made with unsweetened cocoa powder and heavy cream.

Day 2:

  • Breakfast: Keto-friendly smoothie made with unsweetened almond milk, spinach, avocado, and protein powder.
  • Lunch: Cobb salad with mixed greens, grilled chicken, bacon, hard-boiled eggs, cherry tomatoes, and blue cheese dressing.
  • Snack: Handful of mixed nuts.
  • Dinner: Steak cooked in ghee with cauliflower mash and sautéed broccoli.
  • Dessert: Sugar-free jello with whipped cream.

Day 3:

  • Breakfast: Keto pancakes made with almond flour and topped with sugar-free syrup and berries.
  • Lunch: Zucchini noodles with grilled shrimp and pesto sauce.
  • Snack: Cheese slices and cucumber slices.
  • Dinner: Baked chicken thighs with Brussels sprouts roasted in olive oil.
  • Dessert: Keto-friendly coconut macaroons.

Day 4:

  • Breakfast: Veggie omelet made with mushrooms, bell peppers, and cheese.
  • Lunch: Tuna salad lettuce wraps with mayo, celery, and onions.
  • Snack: Keto fat bombs made with coconut oil and cocoa powder.
  • Dinner: Baked cod with lemon butter sauce, served with steamed broccoli and cauliflower rice.
  • Dessert: Keto-friendly cheesecake with almond crust.

Day 5:

  • Breakfast: Greek yogurt topped with nuts and chia seeds.
  • Lunch: Spinach salad with grilled chicken, feta cheese, olives, and olive oil dressing.
  • Snack: Pork rinds with guacamole.
  • Dinner: Ground beef stir-fry with low-carb vegetables like bell peppers, broccoli, and mushrooms.
  • Dessert: Keto-friendly peanut butter cookies.

Day 6:

  • Breakfast: Bacon and eggs with sautéed spinach.
  • Lunch: Chicken Caesar salad with romaine lettuce, grilled chicken, Parmesan cheese, and Caesar dressing.
  • Snack: Sliced bell peppers with ranch dressing.
  • Dinner: Baked salmon with lemon-dill sauce, served with roasted Brussels sprouts and a side of cauli-rice.
  • Dessert: Keto-friendly strawberry smoothie made with coconut milk and stevia.

Day 7:

  • Breakfast: Keto-friendly granola with unsweetened almond milk and a side of berries.
  • Lunch: Egg salad lettuce wraps with mayo, mustard, and chopped celery.
  • Snack: Hard-boiled eggs.
  • Dinner: Grilled steak with sautéed mushrooms and a side of steamed asparagus.
  • Dessert: Dark chocolate squares with a handful of almonds.

Remember to drink plenty of water throughout the day and adjust portion sizes to meet your calorie and macronutrient goals. Feel free to customize the meals based on your preferences and dietary restrictions.

Maya Lorian
By : Maya Lorian
My name is Maya, I am trying to help girls who need help with fashion, beauty, how to become beautiful and some general health advice.

Font Size
lines height