Keto Meal Plan for 7 Days (With Recipes and Macros) (2024)

Keto Meal Plan for 7 Days (With Recipes and Macros) (1)

No matter whether you‘re only starting the ketogenic diet or have been on it for some time now, you can always find new meals ideas for your diet!

Having that in mind, I‘ve created a short 7-day ketogenic meal plan that you can follow. However, you don‘t have to!

The main goal of this plan is to give you an idea of what you can eat if you‘re on the keto diet!All the dishes come with step by step instructions as well as nutrition tables.

It‘s very important to know your macros, especially if you‘re only starting your keto diet. Otherwise, it might be hard to understand how much of what you should eat.

What You Need to Know About Ketogenic Diet

Being on keto mostly means that you‘re going to eat very low in carbs, high in fats, and consume quite a bit of protein too.

Keto diet has grown in popularity mostly because people noticed that it helps them to lose weight. In fact, many studies suggest that it can, in fact, be more helpful for weight loss than low-fat diets.

So, at this point, you‘re probably wondering what I mean by “low in carbs“. Well, for that you need to understand that eating a “low carb diet“ and eating “keto diet“ is two different things.

If you‘re on keto, you should consume 20g or less of Net Carbs (which equals Total Carbs minus Fiber). For a moderately low carb diet, you should aim for 20-50g of Net Carbs. Finally, 50-100g for a liberal low carb diet.

The reality is, while you might want to go all the way keto to efficiently lose weight, it might not be a suitable choice for you. That depends on your digestive system and your eating habits.

But, you can start eating a low carb diet and slowly cut those carbs to transfer into the ketogenic diet. You‘ll give your body time to adjust and continue burning fat. Here are a few easy keto hacks that will help you do that.

The menu plan below can be used no matter which diet you‘re on. These recipes are delicious and you can incorporate them into your diet to get healthy fats and proteins.

Sample Keto Meal Plan

Keto Meal Plan for 7 Days (With Recipes and Macros) (2)

Today I‘m sharing a keto plan with recipes and macros. I‘ve also made a video on that, so check it out. Most of these plans consist of 1200-1450 calories. Thus, they‘re more suitable for women.

You‘ll notice that some of the recipes themselves don‘t have nutritional information. Just refer to the tables to get that information. I‘ve calculated it for you!

Each day consists of 3 meals. However, if you want to increase your calorie intake make sure to have a snack or a dessert. After all, you deserve it!

Some of the common ketogenic snack options include:

The list goes on! I‘ll make sure to write a whole post on that in the future.So, this keto diet plan is not set in stone. Mix and match if you will.

But, it should give you a good idea of what you could eat during the day to make sure you consume very little carbs and continue losing weight.

Day 1

Keto Meal Plan for 7 Days (With Recipes and Macros) (3)

This is the video for the first full day of eating keto. Continue reading if you need all the macros and caloric values.

You’ll notice that I’m eating more in the first part of the day. That’s just something I like doing from time to time.

So, you don’t necessarily need to eat those meals in the same order.

P.S. If you’re enjoying the video, subscribe! That’s the best thing you can do to let me know that it’s useful!

Meal 1 – Avocado Bowl

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Ingredients

  • 1 avocado
  • 2 raw eggs
  • 1 tsp virgin olive oil
  • salt
  • pepper

Instructions

Whisk eggs with a little bit of olive oil. Then, add some oil to the frying pan and fry the eggs. Make sure you add salt and pepper too.

Later, cut the avocado in a half and take out the seed. Afterward, fill up the halves with scrambled eggs.

Meal 2 – Chicken Madras Curry with Cauliflower

Keto Meal Plan for 7 Days (With Recipes and Macros) (5)

Ingredients

  • 1 onion
  • 4 cloves of garlic
  • 1 thumb-sized ginger
  • 1 fresh chili pepper
  • 4 chicken breasts
  • 2 tbsp virgin olive oil
  • crushed chillis
  • salt
  • pepper
  • 2 tbsp of curry powder
  • 1 can of chopped tomatoes
  • fresh cauliflower

Instructions

1. Start by turning on the oven. Set it to around 390 F (200 C). Then, peel the onion, garlic, and ginger.

2. Cut all of them with the chili pepper, and add the ingredients to the blender. Also, make sure to add a little bit of water so it blends well.

3. Meanwhile, add a little bit of oil into the frying pan. Let it heat up. Afterward, add the blend and let it cook for 5 minutes so that the water evaporates.4. Now, cut the chicken into small pieces and add them to the frying pan. Right away, thoroughly salt it, pepper it, add curry powder and crushed chilli.5. Stir it until the chicken is fully cooked. Afterward, add chopped tomatoes and sprinkle some black pepper. Stir it all and let it simmer for 20 minutes.

6. Now, wash the cauliflower, cut it and put it on a baking tray. Afterward, thoroughly salt it and oil it. Finally, cook it in the oven for 15 minutes.

1 Serving

  • a bowl of curry (around 350g)
  • some cauliflower (around 150g)

Meal 3 – Almonds

Keto Meal Plan for 7 Days (With Recipes and Macros) (6)

1 Serving

50g of almonds

First Meal:

  • 596 cal
  • 4.5g Net Carbs
  • 55g Fat
  • 14.9g Protein

Meal 2:

  • 560 cal
  • 8g Net Carbs
  • 28.75g Fat
  • 60.75g Protein

Meal 3:

  • 288 cal
  • 5g Net Carbs
  • 24.5g Fat
  • 10.5g Protein

Total:

  • 1444 cal
  • 17.5g Net Carbs
  • 108.25g Fat
  • 86.15g Protein

Day 2

Meal 1 –Low Carb Breakfast Burrito

Meal 2 – 1 Cheesy Spinach Stuffed Chicken Breast and 2 cups of Mixed Greens and Spinach

Meal 3 – a big bowl of Loaded Cauliflower

First Meal:

  • 373 cal
  • 8.8g Net Carbs
  • 32.9g Fat
  • 9.3g Protein

Meal 2:

  • 511 cal
  • 5.5g Net Carbs
  • 33g Fat
  • 44g Protein

Meal 3:

  • 398 cal
  • 6g Net Carbs
  • 34g Fat
  • 16g Protein

Total:

  • 1282 cal
  • 20.3g Net Carbs
  • 99.9g Fat
  • 69.3g Protein

Day 3

Meal 1 – 2 Breakfast Egg Muffins

Meal 2 – 2 Chicken Tenders and 2 cups of Spring Mix Greens

Meal 3 – Chicken Enchilada Casserole

First Meal:

  • 229 cal
  • 3.7g Net Carbs
  • 14.6g Fat
  • 19.6g Protein

Meal 2:

  • 590 cal
  • 9g Net Carbs
  • 29.4g Fat
  • 30.3g Protein

Meal 3:

  • 406 cal
  • 7g Net Carbs
  • 24g Fat
  • 37g Protein

Total:

  • 1225 cal
  • 19.7g Net Carbs
  • 68g Fat
  • 86.9g Protein

Day 4

Meal 1 – Keto Hot Cocoa Pancakes

Meal 2 –Shrimp Scampi Zoodles

Meal 3 –2 chops of Garlicky Butter Chive Parmesan Pork and 2 cups of Mixed Greens

First Meal:

  • 431 cal
  • 3.8g Net Carbs
  • 14.6g Fat
  • 16.3g Protein

Meal 2:

  • 235 cal
  • 7.65g Net Carbs
  • 9g Fat
  • 29.3g Protein

Meal 3:

  • 635 cal
  • 2g Net Carbs
  • 34g Fat
  • 56g Protein

Total:

  • 1301 cal
  • 13.45g Net Carbs
  • 82.2g Fat
  • 101.65g Protein

Day 5

Meal 1 –Cauliflower Cheese Browns

Meal 2 – Chicken Salad

Meal 3 –Fried Cabbage with Bacon

First Meal:

  • 255 cal
  • 3.4g Net Carbs
  • 18.7g Fat
  • 17.7g Protein

Meal 2:

  • 640 cal
  • 3g Net Carbs
  • 38g Fat
  • 57g Protein

Meal 3:

  • 518 cal
  • 12.75g Net Carbs
  • 45.45g Fat
  • 16.7g Protein

Total:

  • 1413 cal
  • 19.15g Net Carbs
  • 102.15g Fat
  • 91.4g Protein

Day 6

Meal 1 – 3 Savory Breakfast Cookies

Meal 2 – a bowl of Beef Stew

Meal 3 – a big plate (double the serving) of Green Chili Chicken Bake with 2 cups of Spring Mix

First Meal:

  • 378 cal
  • 6g Net Carbs
  • 30g Fat
  • 21g Protein

Meal 2:

  • 432 cal
  • 4g Net Carbs
  • 36.5g Fat
  • 19.25g Protein

Meal 3:

  • 526 cal
  • 5g Net Carbs
  • 32g Fat
  • 53g Protein

Total:

  • 1336 cal
  • 15g Net Carbs
  • 98.5g Fat
  • 93.25g Protein

Day 7

Meal 1 – 3 Avocado Deviled Eggs

Meal 2 – Big Mac Bowl

Meal 3 – 6 Buffalo Chicken Meatballs

First Meal:

  • 216.3 cal
  • 1.8g Net Carbs
  • 18.3g Fat
  • 9g Protein

Meal 2:

  • 581 cal
  • 9g Net Carbs
  • 44g Fat
  • 34g Protein

Meal 3:

  • 427 cal
  • 3.6g Net Carbs
  • 29.82g Fat
  • 33.7g Protein

Total:

  • 1224 cal
  • 14.4g Net Carbs
  • 92.12g Fat
  • 76.7g Protein

More Keto Recipes?

If you’re new to the ketogenic diet and want to get more recipe ideas to check out some of my posts:

  • Delicious Keto Recipes for Lunch
  • Keto Dinners You Can Make in 30 Minutes
  • Easy 5-Minute Keto Breakfast Ideas
  • Super Delicious Keto Snacks
  • Truly Easy Keto Meal Prep Ideas
  • Low Carb Vegetables for the Keto Diet
  • Super Easy Low Carb Casseroles

Conclusion

If you‘re on the keto diet, don‘t worry. There are loads of delicious recipes out there that you and your family will love.

In the end, you‘re probably not even going to feel like you‘re on diet! I hope this ketogenic diet plan shows you exactly that!

Keto Meal Plan for 7 Days (With Recipes and Macros) (2024)

FAQs

How do I calculate my daily macros for a ketogenic diet? ›

To calculate your macros a percentage, just divide the calories from each macro into your daily calorie needs and multiply by 100%. For example: (80/1800) x 100% = 5% of calories from carbs. (600/1800) x 100% = 33% of calories from protein.

What is the best macro breakdown for keto? ›

Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.

What does the perfect keto meal look like? ›

At each meal, include the following: A generous portion of protein, such as meat, fish, eggs, or tofu. One or more servings of keto vegetables, such as leafy greens, cauliflower, and green beans. As much fat, such as olive oil or butter, as needed to prepare food and add flavor.

What is the ultimate keto meal plan? ›

Foods to Eat on Keto:

Healthy Fats: Avocado, nuts, seeds, olive oil, coconut oil, butter, and fatty fish. Protein Sources: Meats (poultry, beef, lamb), fish, eggs, and some dairy products. Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, zucchini, peppers, and more.

What is the best macro ratio for fat loss? ›

The optimal ratios of macros for weight loss are generally accepted as:
  • Carbohydrates: 40-50% of your daily calories.
  • Protein: 25-35% of your daily calories.
  • Fat: 20-30% of your daily calories.
Mar 11, 2024

What should my macros be to lose weight? ›

Set Your Macro Ratios

However, a general guideline for fat loss is to aim for a moderate protein intake, with slightly higher proportions of carbohydrates and lower proportions of fats. A common macro ratio for fat loss is 45% of calories from carbohydrates, 25% from protein, and 30% from fats.

Can you eat too much protein on keto? ›

#1: Eating too much protein.

The body can convert the amino acids from excess protein into glucose, potentially sabotaging your weight loss efforts and keeping your body out of ketosis. For a 2,000-calorie diet, this translates to about 75g of protein at about 10-20% protein.

Is it better to go over in fat or carbs? ›

But it turns out that excess carbohydrates are relatively difficult to store, at least compared to fats. For example, in one study where people were overfed carbohydrates and fats, fats were stored ~20% more efficiently than carbs.

What happens if you go over 20 carbs on keto? ›

Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight loss may be disrupted.

How to speed up weight loss in ketosis? ›

To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.

Do you have to eat all 3 meals a day on keto? ›

There are no limitations or rules about meal patterns. Besides, each individual is different. You only have to be careful not to keep yourself too hungry in between meals. If you do this, you will overeat later.

What foods can I eat unlimited on keto? ›

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What is the 30 30 30 rule for weight loss? ›

The diet involves eating 30g of protein during the first 30 minutes of your day before completing 30 minutes of low intensity exercise. Experts say exercising and increasing your protein intake in the morning may contribute to a calorie deficit and help you make healthier choices throughout the day.

How do I calculate my protein intake on a ketogenic diet? ›

Protein is key for muscle maintenance and growth, and eating enough protein offers several advantages to people who are trying to lose weight. On keto, a range of 1.2 to 2.0 grams per kilogram of target body weight is the recommended protein goal.

Is there a free keto calculator? ›

Our free keto calculator is a tool that gives you useful insight into your macros while on a keto diet. It helps you determine how much of each macronutrient you should consume daily to reach your health goals or maintain your body weight.

What is the keto macro ratio for 1500 calories? ›

To enter and maintain ketosis, the 1,500 calorie keto macros breakdown consists of:
  • 5-10% carbohydrates.
  • 30-35% protein.
  • 55-60% fat.

References

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