Sample 1 Week Keto Meal Plan


  • Breakfast: Fried eggs with bacon and sautéed spinach, peppers, and onions.

  • Lunch: Cheeseburger with salsa, lettuce, and guacamole.

  • Dinner: Roasted chicken with veggies and butter and a side salad with dressing.


  • Breakfast: Sausage, eggs, and mushrooms.

  • Lunch: Cobb chicken salad with olives, avocado, and blue cheese..

  • Dinner: Shirataki noodles with low carb tomato sauce, meatballs, and Parmesan.


  • Breakfast: Ham and cheese omelette with vegetables

  • Lunch: Turkey and Swiss rolled up in romaine lettuce with mayo, onion, tomato, and pickle.

  • Dinner: Salmon with lemon, capers, butter, and spinach.


  • Breakfast: Plain Greek yogurt with coconut chips.

  • Lunch: Caesar salad with Parmesan cheese and cheese crisps.

  • Dinner: Shrimp scampi with broccoli and a side salad with dressing.


  • Breakfast: Scrambled eggs and bacon.

  • Lunch: Chef salad with meat, cheese, and egg.

  • Dinner: Pulled pork with Carolina style (vinegar-based) barbecue sauce (check carbs) with green beans.


  • Breakfast: Western omelete with turkey sausage.

  • Lunch: Egg roll in a bowl.

  • Dinner: Broccoli beef stir fry.


  • Breakfast: Bulletproof coffee

  • Lunch: Tuna salad over lettuce.

  • Dinner: Tilapia fish baked in tinfoil with butter, lemon, tomatoes, and olives.

If you need a snack, choose something from our Keto snack meals ideas.