7-Day Keto Meal Plan

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.

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/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

• Breakfast: Scrambled eggs in butter + avocado
• Lunch: Chicken salad lettuce wraps
• Dinner: Ground beef with sautéed zucchini + shredded cheese

---

Day 2

• Breakfast: Chia seed pudding with coconut milk
• Lunch: Tuna salad over spinach
• Dinner: Grilled salmon with roasted cauliflower

---

Day 3

• Breakfast: Omelet with mushrooms and cheddar
• Lunch: Leftover salmon salad with olive oil
• Dinner: Chicken thighs with broccoli and garlic butter

---

Day 4

• Breakfast: Hard-boiled eggs + sliced cucumber with salt
• Lunch: Burger patty with sautéed spinach
• Dinner: Zucchini noodles with creamy chicken and parmesan

---

Day 5

• Breakfast: Coffee with heavy cream + handful of almonds
• Lunch: Cobb salad (bacon, egg, avocado, ranch)
• Dinner: Cauliflower rice stir-fry with ground beef

---

Day 6

• Breakfast: 2 fried eggs + 1/2 avocado
• Lunch: Egg salad in lettuce wraps
• Dinner: Baked chicken with sautéed cabbage

---

Day 7

• Breakfast: Chia pudding or leftover eggs
• Lunch: Tuna melt (no bread) with melted cheese
• Dinner: Cheeseburger bowl with lettuce, tomato, pickles, and mayo

---

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 (like cooking ground beef or chicken on Sunday)
✅ Repeat meals to save time and avoid waste
✅ Stay hydrated—aim for 2–3 liters of water/day
✅ Add salt—especially early in the week to avoid the “keto flu”
✅ Don’t worry about being perfect—just stay consistent

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

---

Sources

• https://www.healthline.com/nutrition/ketogenic-diet-101
• https://www.dietdoctor.com/low-carb/keto
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/low-carb-diet/art-20045831
• https://www.clevelandclinic.org/