Starting keto can feel overwhelming. This 7-day meal plan takes the guesswork out — every meal is under 30g net carbs, high in healthy fats, and simple to make. Just follow the plan for a week and you'll know exactly what "doing keto" looks like.
Daily Macros
This plan targets ~1,800 calories, ~25g net carbs, ~120g protein, ~140g fat per day. Adjust portion sizes if you need more or fewer calories.
The 7-Day Plan
Day 1 (Monday)
Breakfast: 3 eggs scrambled with butter, 2 strips bacon, half avocado (4g net carbs)
Lunch: Chicken Caesar salad (no croutons) with olive oil dressing, parmesan cheese (5g net carbs)
Dinner: Baked salmon (6oz) with butter-roasted asparagus (8g net carbs)
Snack: Handful of macadamia nuts (2g net carbs)
Day 2 (Tuesday)
Breakfast: Full-fat Greek yogurt with chia seeds and 5 strawberries (8g net carbs)
Lunch: Tuna salad on butter lettuce wraps with mayo and avocado (4g net carbs)
Dinner: Ribeye steak (6oz) with cauliflower mash and sautéed spinach (7g net carbs)
Snack: Cheese cubes and olives (2g net carbs)
Day 3 (Wednesday)
Breakfast: 2 eggs over easy with smoked salmon and avocado (3g net carbs)
Lunch: Cobb salad with chicken, bacon, blue cheese, avocado, olive oil (5g net carbs)
Dinner: Pork chops with brussels sprouts cooked in butter (8g net carbs)
Snack: Fat bomb (coconut butter + cocoa + stevia) (1g net carbs)
Day 4 (Thursday)
Breakfast: Keto chia pudding (chia + unsweetened almond milk + vanilla) (5g net carbs)
Lunch: Bunless burger (lettuce wrap) with cheese, bacon, avocado, side of pickles (6g net carbs)
Dinner: Chicken thighs roasted with olive oil, lemon, and herbs; side of zucchini noodles (7g net carbs)
Snack: Hard-boiled eggs with salt (2g net carbs)
Day 5 (Friday)
Breakfast: Almond flour pancakes with butter and sugar-free syrup (4g net carbs)
Lunch: Shrimp salad with avocado, cucumber, olive oil dressing (4g net carbs)
Dinner: Grilled lamb chops with mint pesto, roasted broccoli (8g net carbs)
Snack: Pork rinds (0g net carbs)
Day 6 (Saturday) — Weekend Cooking Day
Breakfast: Crustless quiche with bacon, cheese, mushrooms, spinach (5g net carbs)
Lunch: Burger patties (no bun) with sautéed mushrooms and onions, side salad (6g net carbs)
Dinner: Ribeye with herb butter, roasted asparagus, small portion of cauliflower risotto (7g net carbs)
Snack: Cheese and a few almonds (2g net carbs)
Day 7 (Sunday)
Breakfast: Eggs Florentine (eggs over spinach with hollandaise) (5g net carbs)
Lunch: Chicken salad with mayo, celery, avocado on lettuce wraps (4g net carbs)
Dinner: Salmon with pesto, roasted vegetables (zucchini, bell pepper, mushrooms) (7g net carbs)
Snack: Coconut yogurt with cinnamon (2g net carbs)
Shopping List
Here's what to buy for the week:
Proteins
- Eggs (1 dozen)
- Bacon (1 lb)
- Salmon (1 lb)
- Chicken thighs (1 lb)
- Chicken breasts (1 lb)
- Steak (ribeye or strip, 1 lb)
- Pork chops (1 lb)
- Ground beef (1 lb)
- Shrimp (1/2 lb)
- Tuna (canned, 2 cans)
- Lamb chops (optional, for Friday)
Vegetables
- Avocados (4-5)
- Spinach (1 bag)
- Asparagus (1 bunch)
- Broccoli (1 head)
- Brussels sprouts (1 lb)
- Cauliflower (1 head)
- Zucchini (3-4)
- Bell peppers (2)
- Mushrooms (1 lb)
- Cucumber (1)
- Lettuce (butter or romaine, 1 head)
- Celery (1 bunch)
- Onions (2)
- Garlic (1 head)
- Lemons (2)
- Fresh herbs (basil, parsley, mint)
Fats & Dairy
- Butter (1 lb)
- Olive oil
- Coconut oil
- Heavy cream (small carton)
- Cheese (cheddar, parmesan, blue)
- Cream cheese (1 package)
- Full-fat Greek yogurt
- Unsweetened almond milk (1 carton)
- Mayonnaise (sugar-free)
- Olives
- Coconut butter
Pantry & Extras
- Almond flour
- Chia seeds
- Macadamia nuts
- Pork rinds
- Salt (use liberally — electrolytes!)
- Black pepper
- Pesto (check ingredients, no added sugar)
- Cinnamon
- Cocoa powder (unsweetened)
- Stevia or erythritol (sugar-free sweetener)
- Pickles (no sugar added)
Avoiding the Keto Flu
The first 2 weeks of keto often bring fatigue, headache, brain fog, and irritability — collectively called the "keto flu." This is primarily caused by electrolyte deficiency as your body sheds water and sodium.
Prevention strategy
- Sodium: 1-2g extra per day (broth, salted foods)
- Potassium: From avocados, leafy greens
- Magnesium: Supplement 200-400mg/day (especially if you get leg cramps)
- Hydration: 3-4 liters of water per day
Common Beginner Mistakes
Mistake #1: Eating too much protein
Excess protein converts to glucose and can stall ketosis. Keep protein moderate (0.7-1g per pound of lean body mass).
Mistake #2: Not enough fat
Keto is a high-fat diet. If you're hungry, you're not eating enough fat. Add butter, olive oil, cheese, avocado.
Mistake #3: Hidden carbs
Ketchup, BBQ sauce, teriyaki, and many "sugar-free" products contain hidden carbs. Read labels.
Mistake #4: Counting total carbs instead of net carbs
Fiber doesn't significantly impact blood sugar. Net carbs = total carbs - fiber. Use this metric.
What to Expect
Days 1-3
"Keto flu" symptoms may appear. Headache, fatigue, brain fog. Electrolytes help.
Days 4-7
Energy stabilizes. Cravings diminish. Many people notice clearer thinking.
Week 2+
Fat adaptation kicks in. You can exercise without carb-fueled energy crashes. Hunger is significantly reduced.
The Bottom Line
This 7-day plan gives you a complete starting point for keto. Follow it for a week to learn the basics, then customize based on your preferences. Track your macros with an app like NutriCal to ensure you're staying within your net carb target.
For more on keto apps, see our best keto app guide.
