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The keto diet is a low-carb, high-fat, and moderate-protein eating plan that’s super effective for weight loss. But that’s not all—it comes with a bunch of other health perks too. Below, you’ll find a FREE 7-day keto meal plan packed with keto-friendly foods to help you kickstart ketosis and shed those pounds. Want the full scoop on keto? Check out our "Complete Guide to the Keto Diet" article. Let’s dive into the meal plan!
Breakfast: Spinach & Mushroom Omelette (Sauté ½ cup spinach and mushrooms in oil, add 1–2 eggs) Pro tip: Spritz with fresh lemon juice and a pinch of salt for extra flavor!
Lunch: Chicken & Cabbage Salad (Shredded cooked chicken breast mixed with ½ cup shredded cabbage, 1 pickled cucumber, and olive oil)
Dinner: Pan-seared salmon (3 oz) with sautéed asparagus. Add a side of green/black olives.
Snack: A handful of mixed nuts.
Breakfast: Cream cheese with walnuts and chia seeds.
Lunch: Shrimp fried in coconut oil + 2–3 steamed broccoli florets drizzled with melted butter.
Dinner: Stuffed Eggplant (Hollow out eggplant, stuff with ground beef sautéed with onions and a sprinkle of mozzarella, then bake in the oven).
Snack: Sesame seeds.
Breakfast: Homemade sausage with 2 fried eggs + 1 sautéed tomato.
Lunch: ½ can of tuna (in oil) + ½ cup shredded lettuce + 10 green olives.
Dinner: Chicken & Veggie Soup (½ chicken breast + ½ cup cooked veggies in broth, topped with butter or cream).
Snack: A small bowl of sunflower seeds.
Breakfast: 1–2 hard-boiled eggs + 2 tbsp flaxseed + 2 pieces of broccoli.
Lunch: Grilled chicken breast smothered in butter + raw cauliflower + avocado slices.
Dinner: 3 oz steak with sautéed asparagus and a squeeze of lemon.
Snack: Bulletproof coffee with extra cream.
Breakfast: Full-fat Greek yogurt blended with strawberries/blueberries + chia seeds.
Lunch: Beef Stroganoff (beef strips in cream & mushroom sauce) + 1 cup shredded lettuce + olive oil.
Dinner: Grilled trout + ½ avocado + raw broccoli.
Snack: Keto pancakes (made with almond flour, eggs, and coconut oil, sweetened with stevia.).
Breakfast: Cream cheese + almonds + kale leaves.
Lunch: Grilled chicken kebabs + melted butter + green olives + broccoli.
Dinner: Coconut oil-fried burger patty (no bun!) with melted cheese, mushrooms, and lettuce.
Snack: Peanut butter or hazelnut butter.
Breakfast: Tahini dip + 1 small carrot.
Lunch: Full-fat Greek yogurt mixed with ½ cup cooked spinach + chia seeds
Dinner: 90 grams of steak + 1 roasted tomato + fresh herbs (basil/parsley).
Snack: Mixed nuts.
To prevent monotony in the ketogenic diet and maintain motivation, you can use the above plan with small changes in the following weeks. Avoid boredom by mixing things up! Here’s how:
Chicken: Grilled, keto-fried with almond flour, or kebab.
Fish: Salmon, tuna, trout, or sardines.
Red meat: Beef steak, kebab, or meat stew with vegetables.
Eggs: As an omelet, fried, or boiled.
Vegetables: Broccoli, cauliflower, asparagus, zucchini, celery, mushrooms, and kale in different preparations.
Sauces/Dips: Pesto, homemade sugar-free mayonnaise, cream, mushroom sauce.
Toppings: Such as olives, nuts, seeds, and full-fat cheeses.
Hungry for more keto meals? Stick with these combos to stay in ketosis and crush your goals! ????