7-Day Keto Meal Plan
Simple, real-food keto meal plan for 7 days. Includes daily meals, macros, and grocery list to make starting keto easy.
Need help sticking to keto for more than a day or two? This 7-day keto meal plan gives you a full week of simple, low-carb meals that don’t take hours to cook or require weird ingredients.
Perfect for beginners—or anyone who just wants to reset and get back on track. I’ve designed this plan to be straightforward and sustainable.
If you’re brand new to keto, read What Is the Keto Diet? first.
What You Get in This Plan
- 21 meals — 7 breakfasts, 7 lunches, 7 dinners
- Easy ingredients and short prep times
- Under 25g net carbs per day
- Flexible enough to mix and match
You can follow it exactly or swap meals as needed.
Looking for something even simpler? Start with the Beginner Keto Meal Plan.
Sample Grocery List
You’ll use these core ingredients across the week:
Proteins:
- Eggs
- Ground beef
- Chicken thighs
- Canned tuna
- Bacon
- Salmon
Low-Carb Veggies:
- Spinach
- Zucchini
- Cauliflower
- Broccoli
- Avocados
- Lettuce
Fats & Pantry Staples:
- Olive oil
- Butter
- Cheese
- Almonds
- Chia seeds
- Coconut milk
- Heavy cream
Want a full printable list? Check out our Keto Shopping List.
7-Day Keto Meal Plan
Each day includes 3 meals with net carbs under 25g total. Snacks are optional. All meals use basic ingredients you can get at any store.
Day 1
| Meal | What to Eat | Net Carbs | Prep Time |
|---|---|---|---|
| Breakfast | Scrambled eggs (3) in butter + ½ avocado | 3g | 10 min |
| Lunch | Chicken salad lettuce wraps (4 oz chicken, mayo, celery) | 4g | 15 min |
| Dinner | Ground beef (6 oz) with sautéed zucchini + ¼ cup shredded cheese | 5g | 20 min |
Daily Totals: 1,650 cal | 130g fat | 95g protein | 12g net carbs
Day 2
| Meal | What to Eat | Net Carbs | Prep Time |
|---|---|---|---|
| Breakfast | Chia seed pudding with coconut milk (prep night before) | 3g | 5 min |
| Lunch | Tuna salad (5 oz tuna, mayo) over spinach | 3g | 10 min |
| Dinner | Grilled salmon (6 oz) with roasted cauliflower + butter | 6g | 30 min |
Daily Totals: 1,580 cal | 115g fat | 105g protein | 12g net carbs
Day 3
| Meal | What to Eat | Net Carbs | Prep Time |
|---|---|---|---|
| Breakfast | Omelet (3 eggs) with mushrooms and cheddar | 3g | 15 min |
| Lunch | Leftover salmon salad with olive oil dressing | 4g | 5 min |
| Dinner | Chicken thighs (2) with broccoli and garlic butter | 5g | 40 min |
Daily Totals: 1,720 cal | 135g fat | 100g protein | 12g net carbs
Day 4
| Meal | What to Eat | Net Carbs | Prep Time |
|---|---|---|---|
| Breakfast | Hard-boiled eggs (3) + sliced cucumber with salt | 2g | 5 min |
| Lunch | Burger patty (6 oz) with sautéed spinach in butter | 3g | 15 min |
| Dinner | Zucchini noodles with creamy chicken and parmesan | 7g | 25 min |
Daily Totals: 1,590 cal | 120g fat | 105g protein | 12g net carbs
Day 5
| Meal | What to Eat | Net Carbs | Prep Time |
|---|---|---|---|
| Breakfast | Coffee with 2 tbsp heavy cream + 15 almonds | 3g | 5 min |
| Lunch | Cobb salad (bacon, egg, avocado, ranch dressing) | 6g | 15 min |
| Dinner | Cauliflower rice stir-fry with ground beef (6 oz) | 6g | 20 min |
Daily Totals: 1,680 cal | 135g fat | 90g protein | 15g net carbs
Day 6
| Meal | What to Eat | Net Carbs | Prep Time |
|---|---|---|---|
| Breakfast | 2 fried eggs + ½ avocado + 2 strips bacon | 3g | 12 min |
| Lunch | Egg salad (3 eggs, mayo) in lettuce wraps | 2g | 10 min |
| Dinner | Baked chicken thighs (2) with sautéed cabbage | 5g | 40 min |
Daily Totals: 1,610 cal | 125g fat | 98g protein | 10g net carbs
Day 7
| Meal | What to Eat | Net Carbs | Prep Time |
|---|---|---|---|
| Breakfast | Chia pudding (leftover from batch) or 3 scrambled eggs | 3g | 5 min |
| Lunch | Tuna melt (5 oz tuna + melted cheese) over greens | 3g | 10 min |
| Dinner | Cheeseburger bowl (beef, lettuce, tomato, pickles, mayo, cheese) | 6g | 15 min |
Daily Totals: 1,620 cal | 128g fat | 100g protein | 12g net carbs
Weekly Summary
| Total This Week | |
|---|---|
| Average daily calories | ~1,635 |
| Average daily net carbs | ~12g |
| Total prep time | ~5-6 hours |
| Estimated grocery cost | $60-80 |
Macros and Carbs
Each day hits:
- 15–25g net carbs
- 70% fat / 25% protein / 5% carbs (standard keto ratio)
- Enough calories to keep you full and avoid cravings
No calorie counting needed. Just stick to the foods and portions listed.
If you’re curious about how to calculate your macros, see our Keto Macros Guide.
Tips to Stay On Track All Week
Prep protein ahead of time. Cook ground beef or chicken on Sunday so weeknight meals come together fast.
Repeat meals to save time. You don’t need 21 different recipes. Find favorites and rotate them.
Stay hydrated. Aim for 2–3 liters of water per day, more if you’re active.
Add salt to your food. Especially early in the week to avoid the “keto flu.”
Don’t worry about being perfect. Consistency matters more than perfection.
Learn more in our Keto Side Effects guide so you know what to expect and how to avoid early problems.
Want to Go Longer?
After 7 days, you can:
- Repeat this plan
- Move to our 30-Day Keto Challenge
- Explore Keto on a Budget to save money while staying on track
Summary
- This 7-day keto meal plan gives you 21 simple, low-carb meals with no tracking required
- You’ll stay under 25g net carbs per day using basic grocery-store ingredients
- Includes grocery list, macros, and prep tips to help you stick with it
- Great for beginners or as a reset plan
- Links to deeper keto info if you want to learn more while you go