7 Day Keto Meal Plan

keto meal plan

Unless you’ve been living under a rock, you have probably heard of the low carb high fat diet that’s so popular amongst so many people.

By keeping your carbs low while still enjoying roast, fish, and big, healthy salads is what makes low carb so easy to stick with, and keep the weight off

However eating a low carb diet doesn’t mean flavorless food. The best part of low carb eating is that you can still have rich, savoury foods – dieting isn’t really a part of the lifestyle.

However sometimes the hardest part of starting and diet change is the knowing where to start it can be overwhelming.  Here we have a 7 day keto meal plan to get you started.

Related: Ketogenic Diet: Your Ultimate Keto Guide

Monday:

Breakfast: 3 Egg Omelette with Spinach, Cheese, and Sausage

Eggs are a healthy, nutrient-dense food that has been incorrectly maligned for years. Cholesterol in food doesn’t increase cholesterol in your blood, so eat eggs liberally. this amazing breakfast recipe will keep you filled up until lunch.

7 day keto meal plan

Get the recipe here.

Lunch: Avocado Tuna Salad

Making a tuna salad with low carb ingredients is easy and delicious, doubly so when you chop up some fresh avocado into said salad.

7 keto diet meal plan

Get the recipe here.

Dinner: Bangin’ Coconut-Lime Skirt Steak

This recipe is the epitome of coconut-lime steaks, it’s drenched in piquancy and has a nice kick to it from the red pepper flakes. I repeat, it is packed with flavour; you’ve never had a steak like this before!

7 day keto meal plan

Get the recipe here.

Tuesday:

Breakfast: Overnight Chocolate Chia Seed Pudding

This recipe is simple and only requires 6 basic ingredients that are totally versatile.

Lunch: Crispy Skin Salmon with Pesto Cauliflower Rice

Keep that stove time to a minimum and those good fats to a maximum with crispy skin salmon with pesto cauliflower rice! Salmon a favorite not just among fish lovers, but even those on the fence about seafood usually love this delicious fish for the taste and the nutrients.

7 day keto diet meal plan

Asparagus Stuffed Chicken Parmesan is a easy, healthy dinner recipe that combines two of our favourites. Topped with marinara sauce and stuffed with cream cheese and asparagus, it’s keto friendly, low carb, gluten free and ready in 30 minutes.

7 day keto meal plan

Get the recipe here.

Wednesday:

Breakfast: Keto Peanut Pancakes

Apam Balik is a very common style of peanut pancakes that is seen in Malaysia and Singapore.

In Malaysia, we see these pancakes filled with creamed corn, sugar, butter, and a peanut filling. In Brunei, we see them filled with condensed milk, peanuts, and a raisin filling.

keto meal plan

Get the recipe here.

Lunch: Healthy Mackerel Salad

This salad is quick and easy to make and full of amazing nutrients.

 

Dinner: Bunless Burgers.

Good news! Burgers are totally not off limits on the keto diet. Instead of using carb-loaded buns, try layering beef patties on the outside and fill with all of your usual burger toppings.

 keto diet meal plan

Get the recipe here.

Related: Get more recipes here.

Thursday:

Breakfast: Baked Mini Frittatas 

keto diet plan

Get the recipe here.

Lunch: Chicken “Noodle” Soup

Low-carb, keto chicken noodle soup made with keto spiralized daikon, a long white radish, for authentic keto noodles even your kids can get behind.

keto diet plan

 Get the recipe here.

Dinner:  Cottage Pie

There is something so homely and nurturing about a cottage pie, check out this tasty recipe now.

keto diet plan

Friday:

Breakfast: Blueberry Galaxy Smoothie

This keto smoothie is perfect for a quick breakfast or a post-workout refuel option.

keto diet plan

 Get recipe here.

Lunch: Avocado, Bacon and Goat-Cheese Salad

This is a lovely and most delicious, low-carb salad, for those who love avocados, goat cheese and nuts. It is great for lunch, and can also be served as a light dinner … the choice is yours.
keto sald

Dinner: Cauliflower Rice with Meatballs in Marinara

Three reasons why Easy Roasted Cauliflower Rice with Meatballs in Marinara should be on your meal plan next week:

  1. Super tasty.
  2. Two-minute prep time.
  3. Low-carb and keto-friendly.
keto diet plan

Get the recipe here.

Saturday

Breakfast:  Bacon and Egg Cups

I’m obsessed with these cute Bacon and Egg Cups.  I’ve made them several times now and perfected my bacon so it becomes crispy.  They are super easy to make ahead and can be stored in the fridge or freezer for several days of healthy, protein filled breakfasts on the go.

 
keto breakfast
 

Lunch: Mexican Stuffed Peppers

Full of veggies and low carb, what’s not to love?

keto diet plan

Get the recipe here. 

Dinner: Coconut Lime Chicken

Creamy Coconut Lime Chicken Breasts – a one pan, Whole 30 approved dish made with only a handful of ingredients. Dairy Free + Paleo

keto diet

Get the recipe here.

Sunday:

Breakfast: Sausage Breakfast Scramble.

An easy low carb breakfast idea that’s perfect for lazy Sundays.

keto breakfast

Get the recipe here. 

Lunch: Spicy Tomato Basil Soup

Tomato basil soup is a favorite among many. It’s a bisque which means it has little to no chunks and is very creamy.

keto diet

Get recipe here. 

 Dinner: Real Mexican Shrimp Tacos 

If you’ve ever had real Mexican shrimp tacos, you already know you’re in for a treat. And while there are a myriad of ways to go about them, depending on where in Mexico you find yourself, this is a super tasty version.

keto

Get the recipe here.

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