Keto Diet Plan | 7 Day Keto Diet Meal Plan (21 Types)

Posted 5 years ago

What is a Keto Diet Plan (Ketogenic Diet)?

The ketogenic diet plan (also the keto diet) is a low-carb, high-fat diet with many health benefits. With ketosis, you can improve your health and still lose weight.

Keto diets even have benefits against cancer, diabetes, epilepsy, and Alzheimer’s disease. This article details a complete guide to the diet.

Variations of Keto Diet Meal Plans (Printable and PDF)

General


DaysBreakfast/CaloriesLunch/CaloriesSnack/CaloriesDinner/CaloriesTotal Calories per day
SundayAvocado pear and scrambled eggs topped with lettuceChicken and hummus lettuce wrapsCelery and pepper strips dipped in guacamolePhilly cheese steak gasserole(mix pork roast with sliced onions and peppers, cream cheese and shredded cedar then bake for 30minutes)1211
Calories: 298Calories: 310Calories:116Calories: 321
Monday3 eggs omelet with spinach cheese and sausageBLT salad(mix 2-3 cups of lettuce with a little bacon then dice it with a medium tomato)Roasted beef and sliced cheeseZucchini noodles and cream sauce986
Calories: 400 Calories: 270Calories:60 Calories: 56
TuesdayBacon and eggs(fry 2-3 eggs then eat it with some bacon)Spinach salad( add with red onion, bacon, little tomato and hot sauce vinaigrette)Smoothie made with almond milk, almond butter and protein powder)Cheese burgers1597
Calories: 300Calories: 420Calories:420Calories: 420
WednesdayEggies(mix 8 eggs in a bowl, add in cheese and veggies then pour it in tins. Cook for 30minutes)Tuna salad stuffed in tomatoesBell pepper and sliced cheeseMeatloaf with veggies1285
Calories: 105Calories: 380Calories:20Calories: 640
ThursdayFried eggs and baconTuna salad lettuce stuffed in tomatoesCelery sticks dipped in almond butterLittle tacos(because it is often carby) and beef.1322
Calories: 280Calories: 290Calories: 216Calories: 410
FridayBaked avocado egg boats.Fries and Cole slawMeat based bar(turkey or pork)Pork chops and vegetables1005
Calories: 355Calories: 160Calories: 120Calories: 350
SaturdayEggiesTaco salad(mix with sour cream cheese and veggies)Turkey jerky(look for no added sugar)Pork roast and veggies1044
Calories: 105Calories: 530Calories: 80Calories: 270

1000 Calorie


MealsDay 1Day 2Day 3Day 4Day 4Day6Day 7
Breakfasy1 serving of basic egg white omelet1 serving of spinach salad with warm onions and crispy salami1 serving of tomato scrambled eggs 1 serving of curry cheddar scrambled eggs1 serving of strawberry ginger and lemon shot with Pecans ( 1 oz)

1 serving of spinach onion scramble with 2 strips of bacon1 serving of scrambled eggs and feta
Snacks1 serving of cheese slices1 cup of tuna avocado salad

1 serving of cheese slices2 servings of cheese slicesAlmonds ( 1 oz)

2 servings of arugula salad 1 serving of Keto protein shake
Lunch1 serving of Tuna mex tuna salad with 1 sliced bell pepper1 serving of arugula salad with almonds ( 1 oz)1 serving of lettuce cucumber walnut salad with 1 sliced bell pepper1 serving of bell pepper with hummus

1 serving of turkey lettuce rollups with almonds ( 1 oz)

1 serving of tuna mex tuna salad with 1 sliced bell pepper

1 serving of spinach and avocado soup
Snack2 servings of arugula salad1 serving of cheese slices2 servings of turkey lettuce rollups2 servings of strawberry flavored water with 1 serving of cheese slices

2 servings of bell pepper and hummus snack1 serving of tuna avocado salad

1 serving of spinach meal shake
Dinner 1 serving of spinach salad with warm onions and crispy salami1 serving of zucchini alfredo with 1 serving of asparagus parmesan 1 serving of asparagus noodles with pesto with 1 serving of frizzled cabbage1 serving of brown butter sautéed Brussel sprouts2 servings of bell pepper and hummus snack2 servings of zucchini alfredo with 2 servings roasted cauliflower and tahini1 serving of peachy keen chicken with 1 serving of easy hard-boiled eggs

Total calories998997994100310119991003

1100 Calorie


MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of avocado eggs4 hard-boiled eggs with asparagus 1 serving of Keto breakfast with 1 orange1 serving of egg -stuffed avocados1 serving of cottage cheese omelette with 1 orange1 serving of basic chaffle1 serving of scrambled eggs with bell pepper and feta  
Snack1 serving of whey protein shake with water1 serving of cottage cheese and salsa  1 serving of peppered cottage cheese1 serving of whey protein in almond milk1 serving of roasted pumpkin seeds2 slices of cantaloupe with 2 easy to hard-boiled peel eggs1 serving of pumpkin scrambled eggs
Lunch1 serving of scrambled eggs with spinach and bacon 2 servings of banana egg pancakes with 1 serving of whole-wheat toast1 serving of spinach egg omelette with 1 apple1 serving of scrambled eggs with bell pepper and feta1 serving of Cajun tofu 1 serving of tomato scrambled eggs1 serving of spinach, swiss and egg white omelet with 2 strips of bacon
SnackWalnuts ( 2 oz)1 cup of non-fat Greek yogurt1 serving of pistachios2 cups of non-fat greek yogurt1 serving of soft boiled eggs and toast4 strips of bacon  1 serving of oats and cottage cheese pancakes 
Dinner1 serving of poached eggs on spinach1 serving of tomatoes, eggs, and chorizo1 serving of coddled eggs with spinach and bacon1 serving of boiled eggs with asparagus1 servings of poached eggs on spinach2 servings of spinach, egg and ham muffins with 2 cups of strawberriesPecans ( 1 oz)
Total calories for the day11071098    11011093110610971105

1200 Calorie

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast4 hard-boiled eggs2 strips of Beacon with 1 serving of Spinach Avocado smoothie2 servings of over-easy eggs with 2 strips of beacon1 serving of Turkey omelette1 serving of Scrambled eggs with Spinach and Mexican blend cheese1 serving of southwestern eggs1 serving of ham and egg scramble
Snacks2 servings of Arugula saladAlmonds (1 oz)Almonds (1 oz)1 serving of Cheese slices2 servings of Pistachio-crusted goat cheese balls1 serving of cheese slices1 serving of plain tuna salad
Lunch1 serving of Turkey lettuce rollups2 servings of Turkey and avocado wrap1 servings of low carb Caprese salad1 serving of Keto avocado pepperoni salad2 servings of Heirloom tomato basil mozzarella salad1 serving of Cucumber Avocado salad1 serving of turkey lettuce rollups with 2 servings of cheese slices
SnacksAlmonds (1 oz)2 servings of Turkey lettuce rollups1 serving of Tuna avocado salad1 serving of simple lemon pepper tunaStrawberry flavored water (2 cups) with 1 serving of cheese slicesAlmonds (1 oz)1 serving of mixed greens with lemon salad and olive oil dressing
Dinner2 serving of Garlic roasted Brussels sprouts2 serving of steamed broccoli dressed with olive oil and parmesan cheese1 serving of chicken Ceaser salad1 serving of Detox broccoli soupPan-fried T-bone (4 oz) with 1 serving of fried broccoli (in olive oil)1 serving of creamy chicken and herb skillet2 cups of bachelor Brussel sprouts
Total calories for the day1190120211801201120512011205

1300 Calorie

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of Ham and scrambled eggs1 serving of Savory crepes made with eggs, almond milk and coconut flour1 serving of spinach eggs with salsa2 servings of over-easy eggs with 1 cup of blueberries1 serving of Spinach omelet with Turkey1 serving of scrambled eggs with bell pepper and feta cheese along with 1 cup of strawberries1 serving of sausage, cheese, and egg scramble
SnackTomato and spinach salad ( 1 cup)1 apple and a handful of almonds (1 oz)Almonds (1 oz)1 serving of fruit saladAlmonds (1 oz)1 serving of fruit salad1 serving of tuna avocado salad
Lunch1 serving of Lemon avocado salad1 serving of Turkey and avocado wrap1 serving of fruit salad2 servings of mixed green salad with sliced avocadoes and cucumber1 serving of Tuna and Avocado salad2 servings of Turkey and avocado wrapAlmonds (2 oz)
SnackCashew nuts (1 oz)1 serving of Turkey lettuce rollups with 1 serving of cheese slices1 serving of grilled chicken pesto parmesan with 2 servings of boiled kale1 serving of Turkey lettuce rollups with 1 serving of cheese slices1 medium apple with Almond butter (1 tbsp)Almonds (1 oz)1 serving of fruit salad
Dinner1 serving of broiled shrimp with zucchini noodles and 1 serving of steamed broccoli2 serving of steamed broccoli dressed with olive oil and parmesan cheese2 servings of Tomato and Spinach salad2 serving of steamed broccoli dressed with olive oil and parmesan cheese1 serving of chicken Ceaser salad with 1 serving of asparagus topped with almonds and parmesan cheese2 serving of steamed broccoli dressed with olive oil and parmesan cheese2 serving of Sautéed Brussels sprouts with garlic and onion
Total calorie count for the day1301129012951285130513011351

1400 Calorie

DayBreakfastSnack 1LunchSnack 2DinnerTotal Calories
Monday1 serving of flourless banana chocolate chip mini muffins with 1 cup of raspberries and 1 cup of non-fat Greek yogurt1 cup of blackberries1 serving of chicken satay bowls with spicy peanut sauce1 serving of shelled edamame1 serving of shrimp scampi zoodles with 1 small slice of whole wheat baguette1415
Tuesday1 serving of ‘eggs in a hole’ peppers with avocado salsa and 2 clementines1 cup of blueberries with unsalted almonds (20 nos)1 serving of salmon salad stuffed with avocado1 flourless banana chocolate chip mini muffin1 serving of white bean sage cauliflower gnocchi with 2 cups mixed greens salad1379
Wednesday1 serving of buttered toast with cinnamonAlmonds (1 oz)2 servings of carrots with hummusPecans (1 oz)1 serving of easy grilled chicken teriyaki with 1 cup of steamed carrots1407
Thursday2 servings of eggs baked in Portobello mushrooms with 1 cup of non-fat Greek yogurt1 serving of yogurt with grape nut cereal and honey1 serving of tomato and hummus on rye with almonds (1 oz)Granola (1 oz)2 servings of toast with tomato hummus1411
Friday1 serving of avocado and cottage cheese toastAlmonds (1 oz)1 serving of Tuna stuffed pepper with 2 sliced bell peppers2 servings of bell pepper and hummus snack1 serving of crispy cheese quesadillas1392
Saturday2 servings of buttered toast with cinnamon1 serving of chia cottage cheese with blueberries2 servings of turkey lettuce rollups and 1 serving of cottage cheese with bananaAlmonds (1 oz)1 serving of steamed broccoli with olive oil and parmesan1397
Sunday1 serving of blueberry parfaitGranola (1 oz)1 serving of cottage cheese slices with dill tuna and 1 bananaPecans (1 oz)2 servings of sautéed Brussels sprouts with onion and garlic1415

1500 Calorie

MealDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of cheese and spinach omelet1 serving of classic omelet with 1 orange1 serving of scrambled eggs with onion flakes and 1 orange2 servings of basic eggs2 servings of poached eggs with 1 orange1 serving of pesto scrambled eggs with 2 strips of bacon3 easy to peel hardboiled eggs
Snack 12 servings of cucumber avocado salad1 serving of turkey lettuce rollups with 1 serving of cheese slices1 serving of apple with almond butterAlmonds(1 oz)Almonds(1 oz)1 serving of simple lemon pepper tuna1 serving of cool cucumber and tomato toss
Lunch1 avocadoAlmonds(1 oz)1 avocado1 serving of arugula salad with 1 avocado1 avocado1 avocado4 servings of tuna turmeric salad with 2 servings of cheese slices
Snack 2Almonds(1 oz)1 serving of Caprese saladAlmonds(1 oz)2 servings of pistachio coated cheese balls1 apple with almond butter and 1 serving of cucumber slicesAlmonds(1 oz)1 serving of arugula salad with Almonds (1 oz)
Dinner1 serving of Ceaser salad1 serving of basic chicken salad with 2 servings of easy hardboiled eggs1 serving of balsamic chicken salad2 servings of baked chicken breast with 2 servings of pan-roasted asparagus2 servings of lemon herb chicken and 2 servings of sesame lemon asparagus1 serving of taco salad1 serving of chicken Ceaser salad with 1 serving of steamed broccoli with parmesan cheese
Total Calories1515149215031497150915051499

1600 Calorie

MealsDay1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of egg white spinach omelet with 4 strips of bacon1 serving of tomato and egg scramble 1 serving of smoked salmon and avocado salad1 serving of cheesy avocado omelet4 boiled eggs with 1 serving of asparagus1 serving of classic egg white omelet with 2 apples1 serving of bacon weave sandwich with 1 cup of blueberries  
Snack1 serving of spinach and mushroom scramble with 2 strips of bacon 1 serving of cottage cheese with salsa1 serving of peppered cottage cheese with roasted pumpkin seedsAlmonds ( 2 oz)1 serving of cottage cheese with 1 cup of strawberries1 serving of avocado stuffed eggs1 serving of kale crisps  
Lunch1 serving of classic omelet with 1 cup of strawberries2 servings of southwest salsa eggs with 1 cup of strawberries1 serving of poached eggs with spinach  1 serving of prawn and avocado salad2 servings of tuna avocado salad 1 serving of avocado and prawn salad1 serving of Cajun tofu with 2 oranges
Snack1 serving of spinach, swiss and egg white omelet with Pecans ( 1 oz)1 serving of avocado tuna salad1 serving of soft boiled eggs with whole wheat toast2 cups of non-fat greek yogurt1 serving of avocado stuffed eggsCashewnuts ( 2 oz)  1 serving of protein shake with almond milk
Dinner1 serving of bacon weave open sandwich1 serving of egg and asparagus scramble with 1 slice of cinnamon buttered toast 1 serving of beef taco salad1 serving of spinach onion scramble with 1 serving of buttered toast1 serving of poached eggs with black beans and spinach with 1 slice of whole-wheat toast2 servings of boiled eggs with asparagus2 serving of cheese pancakes with 1 hardboiled egg
Total calories for the day16011597    16041597160815971607

1700 Calorie

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast4 servings of easy eggs1 serving of garlic egg omelet with 2 strips of bacon1 serving of sweet egg pancake2 servings of scrambled eggs with onion flakes2 servings of basic eggs1 serving of cream cheese omelet with 2 strips of bacon  1 serving of scrambled eggs with feta and 1 orange   
Snacks4 cups of strawberry flavored water with pecans( 1 oz)1 serving of tuna mex tuna salad with 1 serving of cucumber slices  2 cups of strawberry flavored water with pecans ( 1 oz)1 serving of cottage cheese and pineapple2 cups of strawberry flavored water with pecans ( 1 oz)1 serving of cottage cheese and pineapple with 1 serving of cucumber slices  1 serving of tuna stuffed pepper 
Lunch1 serving of tuna and avocado salad with 1 serving of cheese slices1 serving of curry tuna salad with 1 avocado1 serving of spinach and avocado soup with almonds ( 1 oz)1 serving of avocado chicken salad with 1 serving of cheese slices 2 servings of cool summer cucumber chicken and tomato toss1 serving of chopped radish and avocado salad with 2 servings of cheese slices1 serving of avocado tuna salad with 4 celery stalks 
Snacks2 servings of spinach tomato saladPecans ( 1 oz)1 serving of plain tuna salad 2 servings of cucumber avocado salad1 serving of tuna avocado salad with 1 orange1 serving of tuna stuffed pepper Pecans ( 1 oz)
Dinner2 servings of cilantro lime shrimp with 1 serving of artichokes1 serving of chicken kebabs with 2 servings of asparagus parmesan2 servings of fire-roasted tomatoes with cheese and 2 servings of pan-fried fennel1 serving of low carb hamburger stroganoff with 2 servings of easy grilled peppers1 serving of warm bacon keto broccoli salad with 12 spears of roasted asparagus2 servings of pan-fried pork chops1 serving of grilled salmon with dill butter and 2 servings of zucchini spears
Total calories for the day16921701      16971701170117031694

1800 Calorie

MealDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of classic omelet with 1 orange1 serving of turkey omelet with 1 cup of strawberries2 servings of basic eggs2 servings of ham, eggs and spinach rollups1 serving of Gordon Ramsey's scrambled eggs with 1 orange2 servings of basic eggs with 1 apple1 serving of spinach and mushroom breakfast scramble with 4 strips of bacon
Snack 11 serving of walnut avocado and spinach smoothiePecans (1 oz)2 servings of tuna avocado salad2 servings of cheese slices4 cups of strawberry flavored water with pecans(1 oz)2 servings of cheese slices2 servings of cheese slices
Lunch1 avocado with 1 apple and almond butter2 servings of cool summer cucumber and tomato tossed with 1 avocado1 serving of tuna stuffed pepper with almonds (2oz)2 servings of lemon parmesan salad with 4 celery stalks1 serving of Tuna Mex Tuna salad with almonds (1oz)2 servings of arugula salad with 1 avocado1 serving of walnut, avocado and spinach smoothie with almonds (1 oz)
Snack 22 servings of cheese slices1 cup of non-fat yogurt with strawberriesPecans (1 oz)Almonds (1 oz)1 serving of Caprese saladAlmonds (1 oz)Pecans (1 oz)
Dinner2 servings of steak lettuce wraps1 serving of chicken Ceaser salad with 1 serving of spinach recipe1 serving of chicken breast with fresh herbs with 4 easy parmesan crisps1 serving of taco salad with 1 serving of garlic spinach1 serving of taco salad with 1 serving of boiled kale1 serving of taco lime grilled chicken with 2 servings of easy fried spinach2 servings of detox broccoli soup
Total Calories1789177918071811179217971815

1900 Calorie

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of basic egg white omelette with pecans ( 1 oz)1 serving of scrambled eggs with mushroom with 2 strips of bacon1 serving of eggs, cheese and mushroom omelette with 1 cup of strawberries1 serving of cheese egg white omelette   1 serving of eggs, cheese, turkey sausage omelette  1 serving of sausage, eggs and cheese scramble with 1 cup of strawberries2 servings of eggs and asparagus scramble
Snack1 serving of pesto scrambled egg whites2 servings of cottage cheese and salsa   1 serving of tarragon and chive eggs  1 serving of ham and egg mushroom cups1 serving of coconut peach smoothie1 serving of hummus eggs with 2 strips of bacon1 serving of southwest salsa eggs with 1 orange
Lunch1 serving of classic omelette with 2 strips of bacon1 bowl of peanut butter yogurt oatmeal with 1 serving of grilled peaches and honey1 serving of onion and tomato omelette with 2 strips of bacon   2 servings of southwest salsa eggs with 2 strips of bacon1 serving of chia pudding with 2 strips of bacon1 serving of cucumber avocado salad with 1 serving of cheese slices1 serving of basic eggs with pecans ( 1 oz)
Snack1 serving of herb omelette with fried tomatoes with 2 boiled eggs1 serving of sweet egg pancakes1 serving of ham, pepper and tomato scramble1 serving of tomato, cream cheese and pepper sandwich2 cups of ham and egg mushroom cups  1 serving of eggs and asparagus scramble with pecans ( 1 oz)    2 servings of cucumber avocado salad 
Dinner2 servings of poached eggs with bacon and tomatoes  4 servings of over-easy eggs  1 serving of scrambled eggs with bacon and mushroom with 1 cup of blueberries   1 serving of simple spinach scramble with 2 strips of bacon  1 serving of Caprese eggs with portabella mushrooms and pecans ( 1 oz)2 servings of scrambled eggs with spinach and ricotta with 2 strips of bacon1 serving of bacon, eggs and cheese in a mug
Total calories for the day19011899   18981900189819111904

2000 Calorie

MealDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of scrambled eggs with spinach and parmesan with pecans (1 oz)1 serving of low carb eggs in a nest with 2 strips of bacon1 serving of scrambled eggs with chorizo1 serving of Turkey and cheese omelet with 4 strips of bacon2 servings of scrambled eggs with spinach and ricotta with 4 strips of bacon1 serving of pesto scrambled egg whites with 2 easy to peel hardboiled eggs1 serving of sweet egg pancake with 1 cup of blueberries
Snack 12 servings of tuna avocado salad with 2 stalks of celery1 serving of pistachio-crusted goat cheese balls with pecans (1 oz)2 servings of turkey lettuce rollups and 1 apple1 serving of lettuce cucumber walnut salad with 1 cup of strawberries4 cups of strawberry-flavored water and 2 servings of cheese slices1 serving of keto salmon-filled avocadoes1 serving of spinach and avocado soup
Lunch1 serving of tuna stuffed pepper with almonds (2 oz)2 servings of spring radish salad with 1 avocado2 servings of lemon parmesan salad with 1 serving of cheese slices1 serving of endive salad with almonds (1 oz)2 servings of cool summer cucumber and tomato tossed with 1 avocado2 servings of spinach and avocado soup with 1 serving of cucumber slices1 serving of cucumber tomato salad with tuna and almonds (2 oz)
Snack 21 serving of tuna mix tuna salad1 serving of peppered cottage cheesePecans (1 oz)1 serving of spinach and avocado soup1 apple with almond butter1 serving of tuna mix tuna salad1 serving of low carb Caprese salad
Dinner2 servings of jumbo shrimp with chive butter1 serving of cheesy chicken and spinach with 1 serving of easy sautéed spinach1 serving of garlic butter Brazilian steak recipe with 4 easy parmesan crisps2 servings of bacon-wrapped hotdogs1 serving of easy grilled trout with lemon garlic butter and 12 spears of roasted asparagus2 servings of mixed green salad1 serving of Ceaser salad
Total Calories2004200619972011199419942006

Atkins-Keto

MealsDay `1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of eggs baked in avocado1 serving of egg white omelet with grilled spinach and tomatoes  1 serving of scrambled eggs with onion flakes1 serving of ham and eggs mushroom cups with 1 apple 1 serving of pesto scrambled eggs with 1 orange1 serving of scrambled eggs with mushroom and garlic 1 serving of spinach eggs with salsa  
Snack1 serving of chocolate protein shake1 serving of peanut butter and banana toast1 serving of tuna avocado salad 1 serving of zucchini hash with pecans ( 1 oz)1 serving of protein avocado shake with almonds ( 1 oz)1 serving of plain tuna salad with 2 strips of bacon1 serving of tuna egg sandwich
Lunch1 serving of prawn and bean sprout omelet  1 serving of basic omelet with 1 cup of blueberries2 servings of smoked salmon with mixed greens1 serving of spinach eggs with salsa and 2 strips of bacon   1 serving of over-easy eggs with 1 cup of strawberries1 serving of ham, pepper, and tomato scramble1 serving of eggs baked in mushrooms 
Snack1 serving of roasted almonds ( 1 oz)  1 serving of non-fat Greek yogurt with pecans ( 1 oz)1 serving of whey protein shake1 serving of peppered cheese slices1 serving of green smoothie1 serving of protein avocado smoothie1 serving of non-fat Greek yogurt
Dinner1 serving of grilled bluefish with 1 apple 1 serving of grilled chicken with olive oil dressing 1 serving of roasted Brussels sprouts with mushrooms and kale1 serving of roasted salmon with mixed greens1 serving of grilled shrimps with mixed greens 1 serving of grilled chicken with kale crisps 1 serving of creamy garlic chicken with herb sauce

Vegan-Keto

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of vegan keto porridge made of flax seeds, chia seeds, coconut milk, and shredded coconut 1 serving of tofu scramble with avocado and vegan cheese 1 serving of chia pudding with sliced almonds 1 serving of coconut yogurt topped with sliced almonds and walnuts 1 serving of tofu scramble with spinach, mushrooms, and vegan cheese1 serving of Vegan keto smoothie with almond butter1 serving of coconut almond chia pudding with sliced walnut
Snack1 serving of pea protein shake with water1 serving of vegan cheese and salsa  1 serving of peppered vegan cheese1 serving of whey protein in almond milk1 serving of roasted pumpkin seeds2 slices of cantaloupe with vegan cheese 1 serving of roasted pumpkin seeds   
Lunch1 serving of vegan cream and vegetable soup  2 servings of zucchini noodles with vegan cheese and walnut pesto 1 serving of creamy cauliflower and coconut soup   1 serving of vegetable, tofu, and coconut curry 1 serving of Cajun tofu with 2 oranges1 serving of tofu scramble with spinach and mushrooms 1 serving of green salad with lots of tempeh, vegan cheese, avocadoes, and non-starchy veggies
SnackWalnuts ( 2 oz)Almonds (2 oz)1 serving of pistachiosPecans ( 1 oz)1 serving of coconut yogurtPecans ( 2 oz)  1 serving of vegan cheese pancakes
Dinner1 serving of stir-fried tofu with cauliflower rice 1 serving of vegan walnut chili with bell peppers and vegan cheese1 serving of shirataki noodle with vegan cheese and mushrooms

 		1 serving of vegan cheese crust pizza topped with bell peppers and cauliflower1 serving of cauliflower lasagne with vegan cheese2 servings of cauliflower fried ricePecans ( 1 oz)

Vegetarian-Keto

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of chocolate protein smoothie1 serving of feta and spinach omelet with two oranges 1 serving of vanilla protein keto smoothie 1 serving of tomato scrambled eggs with one apple 1 serving of protein pancakes with one orange 1 serving of chocolate peanut- butter protein shake with granola (1 oz)1 serving of egg scramble with tomato and cheese  
Snack1 serving of cucumber avocado salad 1 serving of oatmeal with peanut butter  1 serving of mixed veggies scrambled eggs1 serving of whey protein in almond milk4 hard-boiled eggs with one orange1 serving of roasted Brussell sprouts with bell peppers1 serving of roasted almonds ( 2 oz) 
Lunch1 serving of egg stuffed avocadoes 2 servings of pesto egg muffins with a green salad  1 serving of vegan burrito bowl with black beans and hummus sandwich 1 serving of vegan pasta made of black beans and quinoa 1 serving of quick and easy frittata with cheese and tomato1 serving of easy egg cheese sandwich 1 serving of vegetarian keto lasagna
SnackWalnuts ( 2 oz)1 serving of non-fat Greek yogurt with almonds ( 1 oz)Granola (2 oz)1 serving of roasted Brussell sprouts with bell peppers1 serving of non-fat Greek yogurt with pecans ( 1 oz)2 hard-boiled eggs with one apple  1 serving of eggs and avocado salad  
Dinner1 serving of poached eggs with a mixed green salad  1 serving of egg and cottage cheese sandwich with roasted asparagus1 serving of stir-fried tofu with black peppers2 servings of greek salad with sweet potato fries1 serving of vegetarian keto lasagna with a mixed green salad 1 serving of greek salad with keto bun   1 serving of low carb risotto with Mexican cheese

Sout Beach-Keto

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of basic chaffle with 2 strips of bacon1 serving of bacon and eggs with cherry tomatoes 1 serving of ham and asparagus frittata 1 serving of hardboiled eggs with asparagus1 serving of poached eggs with 4 strips of bacon 1 serving of scrambled eggs with spinach and fetta and 1 bowl of fruit salad1 serving of vegetable omelet with 4 strips of bacon   
Snack2 servings of tarragon and chive eggs  1 serving of watermelon juice with 4 hard-boiled eggs1 serving of basic egg white omelet2 servings of basic egg white omelet2 servings of scrambled eggs with vegetables and 4 strips of bacon1 serving of omelet with goat cheese and bacon 1 serving of cottage cheese breakfast
Lunch1 serving of turkey and spinach omelet with 2 strips of bacon 1 serving of egg white spinach omelet with 4 strips of bacon1 serving of cream cheese omelet with 1 orange1 serving of eggs, cheese, and mushroom omelet1 serving of omelet with fretta & bacon and 1 cup of blueberries1 serving of roasted chicken breast1 serving of classic omelet with 1 cup of strawberries
Snack1 serving of cream cheese omelet with 1 cup of strawberries1 serving of sausage and egg white scramble2 servings of scrambled eggs with vegetables with 4 strips of bacon1 serving of eggs, avocado and bacon scramble1 serving of southwest salsa eggs with pecans ( 1 oz)2 servings of scrambled eggs with broccoli  1 serving of zucchini hash 
Dinner1 serving of southwestern eggs with 1 apple 1 serving of Korean style steamed eggs with 2 strips of bacon4 servings of over-easy eggs1 serving of spinach eggs with salsa and 2 strips of bacon4 servings of over-easy eggs 1 serving of simple meat scramble1 serving of sriracha scrambled eggs and ham with pecans ( 1 oz)

Low Carb-Keto

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastBacon, egg and tomato.Omelet with egg, tomato, basil and goat cheese.Ketogenic smoothie -- 1 avocado (medium-size), 1 bunch of spinach leaves, 2 cups broccoli, ½ cup coconut milk, 1 tablespoon olive oilOmelet - Avocado, egg, salsa, pepper, onion and spicesUnsweetened yogurt with peanut butter, cocoa powder and stevia.Omelet with vegetable, ham and cheeseFried eggs with bacon and mushrooms.
LunchChicken salad with olive oil, feta cheese.Milkshake -- Almond milk, peanut butter, cocoa powder and stevia.Shrimp and avocado salad with olive oil.A handful of nuts and celery sticks.Roast beef with vegetables cooked in coconut oil.Ham and cheese slices with nuts.Burger with cheese.
DinnerSalmon with asparagus cooked in butter.Meatballs, cheddar cheese and vegetables.Parmesan cheese, broccoliChicken stuffed with pesto with vegetables and cream cheese.Cheese burger with bacon and eggFish, eggs, and spinach cooked in coconut oilSteak, salad, egg.

Diabetes-Friendly

MealDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastScrambled eggs with spinach and asparagus - 193Chia pudding made with almond milk, strawberries, and half a banana - 283Poached egg with avocado and celery - 405150 grams of full-fat greek yogurt with ten blueberries - 115Keto Sausage and cheese egg omelet - 4832 Scrambled eggs with two slices of bacon - 1951 cup of granola(122 grams) with cottage cheese, nuts, five raspberries - 596
Snack1 cup of Low carb strawberry smoothie - 1821 cup of Zucchini chips coated in olive oil and 30 gram of parmesan cheese - 316Two slices of watermelon - 6410 Salted crackers - 20410 Raspberries - 1050 grams of pumpkin seeds - 223Guacamole with cucumber, carrot, and zucchini - 135
Lunch100 grams of Sour cream with parsley, celery, and green onion - 203One hundred fifty grams of Avocado salad with tomatoes, green bell pepper, lime juice, and cucumber - 124Tuna sandwich - 438200 grams Salmon fillet with roasted cherry tomato, carrot, and mashed avocado - 436Turkey Sandwich - 324One piece of peanut butter toast - 279Three pieces of ham and cheese roll-ups - 179
DinnerOne bowl of Chicken soup with veggies - 183, One slice of white bread - 77, One piece of cheese - 11310 Shrimp with olive oil, broccoli, bell peppers, garlic, and lime juice - 143Air-pressured chicken breast in olive oil, roasted cherry tomatoes, and asparagus - 21310 Mushrooms with cheese, pepper, and green onion - 178Meatballs in tomato sauce and high-fat cheese - 256200-gram beef in olive oil with roasted cauliflower, salsa, asparagus, garlic, One slice of high-fat cheese - 403Zucchini noodles with ten shrimp, parsley, pepper, green onion, sliced cucumber - 234
SnackRoasted peppers stuffed with cheese - 22710 macadamia nuts - 18510 Almonds - 772 oz of coconut - 25950 grams of Kale chips - 72Ten olives - 37Ten pecans - 103
Total Calorie Count1173105111971192114511371247

Dirty-Keto

DayBreakfastLunchDinnerSnack
12 Hard Boiled Eggs, 1 Cup Of Frozen Blueberries, Thawed A Carbquik Biscuit, And A Cup Of Hot Tea.Mexican Chicken BurgerPiece Of Meat And A Large Serving Of A Veggie, Usually BroccoliCelery Snack With Ranch Dip
21-Minute Keto Muffin In A MugBurrito Bowl With Cauliflower RiceChicken And A VeggieDirty Keto Fat Bombs
3Carbquik Biscuit, And A Cup Of Hot TeaBacon And Cheddar Stuffed Bell PeppersKeto Meatball CasserolePork Rinds
4Scrambled Egg And Veggies Fried In 1 Pat ButterKeto Chicken SaladBacon Wrapped AsparagusTaco Bar With Lettuce
5Smoothie With Almond Milk, Strawberries, Vanilla, MCT OilBunless BurgerPhilly Cheese Steaks With Keto BreadCrack Chicken Soup
6Deviled Eggs With Pumpkin RollsKeto Peanut Butter PieCheese And Cauliflower CasseroleJello Chocolate Butter Pudding
7Double Chocolate ChafflesGrilled Shrimp And Bacon Wrapped AsparagusTandoori ChickenBlueberry Swirl Cheesecake Bars
Printable Keto Meal Plans
1000 Calorie Keto Meal Plan
1100 Calorie Keto Meal Plan
1200 Calorie Keto Meal Plan
1300 Calorie Keto Meal Plan
1400 Calorie Keto Meal Plan
1500 Calorie Keto Meal Plan
1600 Calorie Keto Meal Plan
1700 Calorie Keto Meal Plan
1800 Calorie Keto Meal Plan
1900 Calorie Keto Meal Plan
2000 Calorie Keto Meal Plan
Atkins Ketogenic Diet Plan
Vegan Keto Meal Plan
Vegetarian Keto Meal Plan
Keto Meal Plan for Women
Keto Meal Plan for Men
South Beach Keto Diet Meal Plan
Intermittent Fasting Keto Meal Plan
Low Carb Keto Meal Plan
Keto Diet Meal Plan for Diabetics
Keto Carnivore Diet Plan
Keto Cycle Diet
Dirty Keto Diet Plan
Lazy Keto Diet Plan
Keto Diet for 60 Year Old Women
Keto Diet for 70 Year Old Women
Keto Zone Diet

How to plan your Keto Diet?

Keto Diet Plan

Keto Diet Plan – How to plan your Keto Diet

The ketogenic diet is a diet with significantly low-carb, high-fat makeup. It involves considerably lowering your carbohydrate intake and replacing it with fat.

This lowering of carbs places your body into a metabolic state called “ketosis.” In this state, your body will become very efficient at converting fat to energy.

Your body also converts fat into ketones in the liver, which supplies energy to the brain.

Furthermore, Keto diets can cause a significant reduction in your blood sugar and insulin levels. These, together with the increased ketones, have various health benefits.

4 Main Types of Ketogenic Diets

The standard ketogenic diet (SKD):

This version is the most popular and has a low-carb, moderate protein, and high-fat diet makeup. It usually contains 75 percent fat, 20 percent protein, and only 5 percent carbohydrate.

The cyclical ketogenic diet (CKD):

This keto diet involves swapping periods of higher-carb followed by a high-fat diet, i.e. 5 keto days followed by two high carbohydrate days.

The targeted ketogenic diet (TKD):

This diet allows you to add carbohydrates when working out.

High-protein ketogenic diet:

This diet is similar to an SKD apart from the fact that it includes more protein. The ratio for a high-protein ketogenic diet is usually 60 percent fat, 35 percent protein, and 5 percent carbohydrate.

It must be noted, however, that only the standard and high-protein ketogenic diets have been studied extensively.

Cyclical or targeted ketogenic diets are mostly used by bodybuilders or athletes. Therefore, this article primarily deals with SKD, although many of the same principles apply to other variations.

Health Benefits of Keto Diets

Ketogenic Diets Help You to Lose Weight

A keto diet is a very efficient way to lose weight and lower your risk factors for disease. The keto diet is also filling, and you can quickly lose weight without having to track your food intake.

Ketogenic Diets Improve Diabetes and Prediabetes

One of the characteristics of diabetes is changes in body metabolism, high blood sugar, and impaired insulin function.

However, the keto diet helps to lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.

A ketogenic diet also improves insulin sensitivity. This is a very significant benefit when considering the link between weight and type 2 diabetes.

Keto diet can also have benefits for a wide variety of different health conditions, including heart disease, cancer, epilepsy, Alzheimer’s disease, Polycystic ovary syndrome, Parkinson’s disease, brain injuries, and Acne.

Foods to Avoid on a Keto Diet

Any food that is high in carbohydrates should be consumed sparingly.

The foods you should avoid while on a keto diet are Alcohol, Beans or legumes, Fruits, Grains or starches, Low-fat or diet products, Root vegetables and tubers, condiments or sauces with sugar and unhealthy fat, Sugar-free diet foods, Sugary foods, and unhealthy fats.

Foods to Eat on a Keto Diet

You should build most of your meals around these foods:

  • Meat: bacon, red meat, steak, ham, sausage, chicken, and turkey.
  • Fatty fish: Such as mackerel, salmon, trout, and tuna.
  • Eggs
  • Butter and cream
  • Cheese: Unprocessed cheese such as cheddar, goat, cream, blue or mozzarella.
  • Nuts and seeds: Almonds, chia seeds, walnuts, flax seeds, pumpkin seeds.
  • Healthy oils: Primarily avocado oil, extra virgin olive oil, and coconut oil.
  • Avocados: freshly made guacamole or whole avocados.
  • Low-carb veggies: tomatoes, most green vegetables, onions, peppers.
  • Condiments: You can use pepper, salt, and various healthy herbs and spices.

The thing to do on a Keto diet is to eat whole, single-ingredient foods.

1 Week Sample Keto Meal Plan

Keto diet

Keto diet – One-week meal plan

Monday

Breakfast: Bacon, tomatoes, and eggs.

Lunch: Chicken salad with feta cheese and olive oil.

Dinner: Asparagus cooked in butter and salmon.

Tuesday

Breakfast: Egg, basil, tomato, and goat cheese omelet.

Lunch: Almond milk, cocoa powder, peanut butter, and stevia milkshake.

Dinner: Meatballs, vegetables, and cheddar cheese.

Wednesday

Breakfast: A ketogenic milkshake

Lunch: Shrimp salad with avocado and olive oil.

Dinner: Pork chops with broccoli, Parmesan cheese, and salad.

Thursday

Breakfast: Omelet with avocado, peppers, salsa, onion, and spices.

Lunch: nuts and celery sticks with salsa and guacamole.

Dinner: Chicken stuffed with cream cheese and pesto, together with vegetables.

Friday

Breakfast: Sugar-free yogurt with cocoa powder, peanut butter, and stevia.

Lunch: Beef stir-fry cooked in coconut oil and vegetables.

Dinner: Bun-less burger with egg, bacon, and cheese.

Saturday

Breakfast: Ham, together with cheese omelet and vegetables.

Lunch: Ham and cheese slices with nuts.

Dinner: Egg, white fish, and spinach.

Sunday

Breakfast: Fried eggs, bacon, and mushrooms.

Lunch: Burger, guacamole, salsa, cheese.

Dinner: Steak, eggs, and a side salad.

While on a keto diet, swap the vegetables and meat as each provides different nutrients and health benefits.

Keto Diet Side Effects and How to Minimize Them

While the keto diet is very safe for healthy people, some initial side effects occur while your body adapts to the meal. These side effects are known as the keto flu and usually end in a few days.

The keto flu symptoms are sleep issues, reduced energy and mental function, increased hunger, nausea, decreased exercise performance, and digestive discomfort.

To mitigate these effects, eat a regular low-carbohydrate diet for the first few weeks of your keto diet. This will let your body burn more fat.

A ketogenic diet may also alter your body’s water and mineral levels. You can correct it by adding extra salt to your diet or consuming mineral supplements.

In the beginning, try to eat until you are full. Also, avoid reducing the calories you consume too much. A ketogenic diet naturally causes weight loss without intentional calorie restriction.

Frequently Asked Questions about Keto Diet

Q. Can I ever eat carbohydrates again?

A. Yes. However, it would be best to reduce your carb intake significantly initially. After 2–3 months, you can eat carbohydrates on special occasions as long as you return to the diet immediately afterward.

Q. Will I lose muscle?

A. There is a likelihood that you will lose some muscle on any diet, including keto. However, the high ketone levels and high protein intake may help you keep muscle loss to a minimum, particularly if you exercise by lifting weights.

Q. Can I build muscle on a keto diet?

A. Yes, but it may not be as efficient as when you are on a moderate-carb diet

Q. Do I need to or carb load or refeed?

A. No. A few higher-calorie days will be beneficial occasionally.

Q. How much protein should I eat?

A. Protein should be consumed moderately, as a high intake may spike your insulin levels and lower the ketone level. Around 35% of the total calorie intake should be your maximum.

Q. What if I am constantly tired?

A. Most likely, you are not in full ketosis, or your body is not utilizing ketones and fats efficiently. Lower your carb intake by taking a supplement like MCT oil or ketones.

Q. My breath smells. What can I do?

A. This is a common side effect of the ketogenic diet. Chew sugar-free gum or drink naturally flavored water.

Q. Is ketosis extremely dangerous?

A. Ketosis is different from ketoacidosis. Ketosis is natural, while ketoacidosis only occurs in uncontrolled diabetes. While ketoacidosis is dangerous, ketosis on a keto diet is healthy.

Q. I have digestion issues and diarrhea on the diet. What should I do?

A. This common side effect usually stops after 3–4 weeks. If your digestion issues, such as constipation, take longer than 4 weeks, consume more vegetables that are high in fiber, such as Brussels sprouts and broccoli.

Using magnesium supplements may help with your constipation as well.

Conclusion

While the keto diet is excellent, it is not for everyone. A ketogenic diet is usually helpful for people who are diabetic, overweight or looking to improve their body’s metabolic rate.

It is less useful for elite athletes or people who want to add large amounts of muscle or weight. Also, the die will only work if you are stuck with it.

Note: You need to reduce your intake of carby (carbohydrates) to 20-50g per day.

See Also

28 Day Keto Meal Plan

1200 Calorie Keto Meal Plan

List of Keto Vegetables

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