MeKeto

Standard 7-Day Keto Meal Plan

A balanced week of keto meals, about 10-18g net carbs a day.

Built by Barron Hansen · Last updated July 2026

This is a straightforward week of low-carb eating for anyone starting keto or looking for a simple template to follow. There are no dietary restrictions here, so it leans on eggs, meat, fish, cheese, and plenty of non-starchy vegetables. Cook the recipes as written, or swap in the quick non-recipe meals on busy nights.

Portions are a starting point, not a rule. If you are hungrier, add more protein or fat rather than carbs, and if a day runs a little high or low on net carbs, that is fine. Several dinners and breakfasts make extra on purpose so you can pack leftovers for the next day's lunch.

Roughly 10-18g net carbs and 1,600-1,900 calories per day from the listed meals. Adjust portions to your own macro targets.

The 7-day plan

Day 1~9.8g net carbs
Day 2~14.2g net carbs
Day 3~13.9g net carbs
Day 4~14.1g net carbs
Day 5~12.9g net carbs
Day 6~12.9g net carbs
Day 7~17.9g net carbs

Shopping list

Proteins

  • Eggs (2 dozen)
  • Chicken breast (about 1 lb)
  • Boneless chicken thighs (about 1.5 lb)
  • Salmon fillets (4)
  • Ground beef (1.5 lb)
  • Ground pork (1 lb)
  • Ribeye steak (1)
  • Burger patties (2)
  • Canned tuna (4 cans)
  • Bacon (1 lb)

Dairy & Fats

  • Butter
  • Cheddar cheese (block and shredded)
  • Parmesan
  • Cream cheese
  • Heavy cream
  • Sour cream
  • Olive oil
  • Coconut milk (canned)

Produce

  • Spinach
  • Baby spinach
  • Avocados (6)
  • Romaine lettuce
  • Cucumber
  • Green cabbage
  • Zucchini
  • Asparagus
  • Broccoli
  • Green beans
  • Poblano or bell pepper
  • Lemons
  • Garlic
  • Fresh rosemary

Pantry

  • Chia seeds
  • Almond flour
  • Vanilla extract
  • Unsweetened cocoa powder
  • Low-carb sweetener
  • Baking powder
  • Salt and pepper
  • Onion powder
  • Paprika

Make the week easier

  • Cook once and eat twice. The chicken, salmon, and cream chicken thighs all make enough for a second meal, so plan leftovers into the next day's lunch and you cut your cooking in half.
  • Drink water and keep your electrolytes up, especially in the first week. A pinch of salt in your water, plus magnesium and potassium from foods like avocado and spinach, helps with the early fatigue some people feel.
  • Treat the net-carb figures as a guide, not a rulebook. If your own targets are lower or higher, adjust portions of vegetables and the occasional biscuit or dessert to fit.

Dial in your targets

Calculate your own macros and adjust portions to match.

Browse all recipes

Swap any meal for another low-carb recipe you like better.

Net-carb figures are approximate and depend on your portions and brands. This plan is general information, not medical or nutritional advice. If you are pregnant, take medication, or have a health condition, talk to your doctor before changing how you eat.