# 7-Day Keto Meal Plan

A keto diet works by keeping carbohydrate intake under ≈ 20‑50 g per day, forcing the body to burn fat for fuel (ketosis). This 7‑day plan supplies **≈ 1,600‑1,800 kcal** per day, with a macro split of **~5 % carbs, ~20 % protein, ~75 % fat**. All meals are quick to prep, use whole‑food ingredients, and can be adjusted for portion size or personal taste.

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## Day 1
| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Scrambled eggs (3) cooked in 1 tbsp butter + ½ avocado | 420 | 5 | 22 | 36 |
| **Lunch** | Chicken Caesar salad: 4 oz grilled chicken, 2 cups romaine, 2 tbsp Parmesan, 2 tbsp Caesar dressing (no sugar) | 380 | 6 | 30 | 26 |
| **Dinner** | Pan‑seared salmon (5 oz) with lemon‑butter sauce + 1 cup roasted broccoli (olive oil) | 520 | 7 | 35 | 38 |
| **Snack** | 1 oz macadamia nuts | 200 | 2 | 2 | 21 |
| **Total** |  | **1,520** | **20** | **89** | **121** |

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## Day 2
| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Keto chia pudding: 3 tbsp chia seeds, ½ cup unsweetened almond milk, 1 tbsp cocoa powder, 1 tsp erythritol, topped with ¼ cup raspberries | 320 | 8 | 7 | 24 |
| **Lunch** | Bunless bacon cheeseburger: 5 oz ground beef patty, 2 slices cheddar, 2 slices bacon, lettuce wrap, 1 tbsp mayo | 620 | 4 | 38 | 48 |
| **Dinner** | Zucchini “noodle” alfredo: 2 cups spiralized zucchini, 4 oz grilled chicken, ½ cup heavy cream, 2 tbsp Parmesan, 1 tbsp butter | 460 | 6 | 32 | 34 |
| **Snack** | 2 celery sticks + 2 tbsp cream cheese | 120 | 2 | 3 | 11 |
| **Total** |  | **1,520** | **20** | **80** | **117** |

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## Day 3
| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Omelet (3 eggs) with ¼ cup feta, ½ cup spinach, cooked in 1 tbsp olive oil | 410 | 5 | 24 | 33 |
| **Lunch** | Tuna salad lettuce wraps: 1 can tuna in olive oil, 2 tbsp mayo, 1 tbsp capers, 2 large romaine leaves | 350 | 3 | 28 | 24 |
| **Dinner** | Pork chops (5 oz) with herb butter + sautéed green beans (1 cup) | 560 | 6 | 38 | 42 |
| **Snack** | 1 oz cheese crisps (store‑bought, 0 g carbs) | 150 | 1 | 9 | 12 |
| **Total** |  | **1,470** | **15** | **99** | **111** |

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## Day 4
| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Greek yogurt (¾ cup full‑fat) mixed with 1 tbsp almond butter and 1 tbsp unsweetened shredded coconut | 350 | 7 | 12 | 30 |
| **Lunch** | Cobb salad: mixed greens, 3 oz turkey, 2 hard‑boiled eggs, 2 tbsp blue cheese, 2 tbsp ranch dressing, ½ avocado | 470 | 6 | 30 | 36 |
| **Dinner** | Beef stir‑fry: 5 oz sliced ribeye, 1 cup bok choy, ½ cup sliced mushrooms, 2 tbsp soy sauce (low‑sodium), 1 tbsp sesame oil | 540 | 8 | 35 | 38 |
| **Snack** | 1 oz pork rinds | 160 | 0 | 9 | 12 |
| **Total** |  | **1,520** | **21** | **86** | **116** |

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## Day 5
| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Bulletproof coffee: 1 cup brewed coffee, 1 tbsp MCT oil, 1 tbsp grass‑fed butter | 300 | 0 | 0 | 34 |
| **Lunch** | Egg‑salad stuffed avocados: 2 hard‑boiled eggs, 2 tbsp mayo, 1 tbsp Dijon, served in ½ avocado | 380 | 4 | 14 | 34 |
| **Dinner** | Lamb kebabs (5 oz) with rosemary, served with cauliflower rice (1 cup) + 1 tbsp olive oil | 560 | 7 | 38 | 42 |
| **Snack** | ¼ cup olives + 1 oz cheddar | 200 | 2 | 8 | 18 |
| **Total** |  | **1,440** | **13** | **60** | **128** |

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## Day 6
| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Keto pancakes (2) made with almond flour, 1 egg, 2 tbsp cream cheese; topped with 1 tbsp butter & 1 tsp sugar‑free syrup | 380 | 6 | 14 | 32 |
| **Lunch** | Shrimp avocado salad: 5 oz shrimp, mixed greens, ½ avocado, 2 tbsp olive‑oil lime dressing | 350 | 5 | 28 | 22 |
| **Dinner** | Baked chicken thighs (2, skin‑on, 6 oz total) with garlic‑parmesan crust + roasted asparagus (1 cup) | 560 | 6 | 38 | 38 |
| **Snack** | 2 tbsp almond butter on celery sticks | 210 | 4 | 6 | 18 |
| **Total** |  | **1,500** | **21** | **86** | **110** |

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## Day 7
| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Smoked salmon (3 oz) + 2 oz cream cheese rolled in nori sheets (2) + ½ cucumber | 340 | 4 | 18 | 26 |
| **Lunch** | Turkey & cheese “wraps”: 4 oz sliced turkey, 2 oz provolone, lettuce leaves, 1 tbsp mayo, mustard | 370 | 3 | 30 | 24 |
| **Dinner** | Eggplant lasagna: 1 cup roasted eggplant, 4 oz ground beef, ½ cup ricotta, ¼ cup mozzarella, tomato sauce (no sugar) | 560 | 9 | 35 | 38 |
| **Snack** | 1 oz dark chocolate (85 % cacao) | 170 | 5 | 2 | 15 |
| **Total** |  | **1,440** | **21** | **85** | **103** |

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## Grocery List
**Produce**
- Avocados (5)
- Broccoli (2 heads)
- Zucchini (4 medium)
- Cauliflower (1 large head)
- Spinach (1 bag)
- Romaine lettuce (2 heads)
- Mixed salad greens (1 large bag)
- Asparagus (1 bunch)
- Green beans (1 lb)
- Bok choy (1 head)
- Mushrooms (8 oz)
- Eggplant (1 large)
- Celery (1 bunch)
- Cucumber (2)
- Lemon (1)
- Fresh herbs (rosemary, thyme, parsley)

**Meat & Seafood**
- Chicken breasts (1 lb)
- Chicken thighs, skin‑on (1 lb)
- Ground beef (1 lb)
- Ribeye steak, sliced (½ lb)
- Pork chops (1 lb)
- Lamb kebab meat (½ lb)
- Bacon (1 lb)
- Smoked salmon (8 oz)
- Shrimp, peeled & deveined (½ lb)
- Tuna cans (2, olive oil)

**Dairy & Eggs**
- Large eggs (2 dozen)
- Heavy cream (1 pint)
- Full‑fat Greek yogurt (1 cup)
- Butter (1 lb)
- Cream cheese (8 oz)
- Feta cheese (4 oz)
- Cheddar cheese (8 oz)
- Parmesan cheese (4 oz)
- Blue cheese (2 oz)
- Mozzarella (¼ lb)
- Ricotta (½ cup)

**Pantry / Condiments**
- Olive oil
- Avocado oil
- MCT oil
- Coconut oil
- Almond flour
- Chia seeds
- Macadamia nuts
- Pork rinds
- Almond butter
- Peanut/almond butter (unsweetened)
- Coconut flakes (unsweetened)
- Dark chocolate (85 % cacao)
- Soy sauce (low‑sodium)
- Caesar dressing (no sugar)
- Ranch dressing (full‑fat)
- Mayonnaise (full‑fat)
- Dijon mustard
- Sugar‑free syrup
- Erythritol or another keto‑friendly sweetener
- Salt, pepper, garlic powder, paprika, Italian seasoning

**Beverages**
- Coffee
- Unsweetened almond milk
- Sparkling water

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## Tips for Success
1. **Track your carbs** – Use an app or a simple spreadsheet to stay ≤ 20 g net carbs per day.
2. **Stay hydrated** – Aim for 2‑3 L water daily; add a pinch of sea salt to support electrolytes.
3. **Meal prep** – Cook proteins (chicken, beef, pork) in bulk on Sunday; portion into containers for quick lunches.
4. **Adjust portions** – If you feel hungry, add extra fat (olive oil, avocado, cheese) rather than carbs.
5. **Listen to your body** – Some experience “keto flu” during the first 2‑3 days; increase electrolytes and sleep.
6. **Variety** – Swap any protein for another (e.g., turkey for chicken) and rotate veggies to keep meals interesting.
7. **Mindful snacking** – Keep keto‑friendly snacks (nuts, cheese, olives) on hand to avoid accidental carb slips.

Enjoy the week and feel free to customize the plan to match your taste preferences and calorie needs!