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7-Day Keto Diet Plan (free PDF)
If you’re looking to jumpstart your weight loss or simply want to maintain a healthy lifestyle, our 7-day keto diet meal plan (with free PDF might I add!) can help you achieve your goals.
While there are many different ways to follow the diet, a 7-day keto diet plan can provide you with structure and guidance to kickstart success as you make the transition to this new way of eating.
Our keto diet plan includes delicious recipes for breakfast, lunch, and dinner, plus a few bonus meals to switch it up a little. Although this is a 7-day meal plan, it can be extended out to however long a time period as you desire.
Jump to the free keto diet meal plan.
Or download the PDF version below:
What Is The Keto Diet?
The ketogenic diet is based on a high-fat, low-carbohydrate eating plan. This has been shown to promote weight loss and help improve overall health.
On a ketogenic diet, you’ll typically consume around 70-80% of your calories from fat, 10-20% from protein, and 5-10% from carbohydrates. This ratio helps to encourage your body to enter a state of ketosis. This is where it begins burning fat for energy instead of glucose.
While the exact science behind the diet is still being studied, there is evidence to suggest that it can be a very effective tool for weight loss and improving overall health.
If you want to read more check out our other resources:
- Supplements To Reduce Keto Flu Symptoms
- Why Am I So Exhausted On The Keto Diet?
- How Much Water To Drink On Keto Diets?
Who Is This Keto Meal Plan For?
If you’re completely new to the keto lifestyle, you’re going to have a hard time. Especially since you’re going to make mistakes finding suitable foods.
We know that starting a keto diet can be tricky, as it requires a complete overhaul of your eating habits. That’s why we’ve put together a 7-day keto diet meal plan. This plan includes delicious recipes for breakfast, lunch, and dinner, as well as snacks/desserts to keep those cravings in check.
The meals and snacks are all easy to prepare and can be easily adapted to your own preferences. The key to success on the keto diet is to stick with it for at least a few weeks in order to see results.
With this 7-day meal plan, you can also get a head start on reaching your weight loss and health goals.
So, if you’re
- New to the keto diet
- Trying to lose weight and keep it off
- Looking to improve your health
This keto diet plan was created with you in mind.
Can This Keto Diet Plan Help Me Lose Weight?
Absolutely.
A keto diet can help you lose weight quickly and effectively. In fact, one study showed that people who followed a ketogenic diet for 24 weeks lost an average of 15% of their body weight.
When you follow the keto diet, your body enters a state of ketosis, in which it burns fat for energy rather than carbohydrates. This process leads to weight loss and can also help to regulate blood sugar levels.
In addition, the keto diet has been shown to improve cholesterol levels and reduce inflammation.
All in all, your body becomes much more efficient at using fat for energy, which can lead to rapid weight loss.
Keto Diet Meal Plan Structure
This meal plan covers 7 days’ worth of meals (3 meals per day, optional snack in the mix) that can be interchanged as you see fit.
It contains bonus meals as well so you can easily repeat the recipes the following week to improve dietary compliance beyond the initial 7 days.
The meals are fat-heavy, moderate in protein, and generally low in carbohydrates, which helps you adapt to the ketogenic lifestyle and start seeing success with weight loss, and improved health.
That being said, there’s also a reason why you will see certain ingredients frequently in these recipes. For instance:
Eggs: High in protein, vitamins, and minerals, and fat to help support normal hormonal production. Fats aren’t the main culprit that causes weight gain as science has confirmed over the past decades.
Olive Oil: Healthy, polyunsaturated olive oil is heart friendly and anti-inflammatory in nature.
Broccoli: Great for satiety, and also for suppressing the production of estrogen in men as it is a natural anti-estrogenic food.
Avocadoes: Another excellent source of healthy fats, as well as fiber to help with regularity and satiety.
Zucchini: Lower in carbs than other vegetables, but still a great source of vitamins and minerals (and a nice pasta alternative!)
Cauliflower: Low in carbs, makes a great substitute for rice and is high in vitamins and minerals.
Chicken: A lean protein source that is also rich in B vitamins, essential for energy production.
As you can see, the meals are designed with not only weight loss in mind, but also to help support a healthy lifestyle.
Plus, we have included recipes that include beef, pork, and fish, to appeal to all tastes and to avoid boredom.
Now let’s get to the recipes!
The 7-day Keto Diet Plan
Day 1
Breakfast
Bacon and Egg Cups
These little egg cups are perfect for on-the-go mornings. Just pop them in the oven for a few minutes and enjoy!
Ingredients:
- 6 slices bacon, diced
- 4 eggs
- 1/2 cup shredded cheddar cheese
- Salt and pepper to taste
- 100g baby spinach
Instructions:
- Preheat oven to 350 degrees F (175 degrees C). Grease a 12-cup muffin tin with cooking spray.
- Cook bacon in a skillet over medium heat until crisp. Remove bacon from skillet with a slotted spoon, and drain on paper towels.
- Break eggs into a bowl, and whisk until smooth. Stir in bacon, cheese, salt, and pepper, and baby spinach.
- Pour egg mixture into muffin cups.
- Bake in the preheated oven for 15 minutes, or until firm.
Servings:
- Makes 12 egg cups
Nutritional facts (per egg cup):
Protein
4g
Carbs
2g
Fat
9g
Calories
99
Lunch
Oven Roasted Caprese Salad
Keto Caprese salad is a salad that typically consists of mozzarella cheese, tomatoes, and basil. The salad can be served either cold or warm, and it’s a popular dish for those following the ketogenic diet.
Ingredients:
- 1 pound mozzarella cheese, sliced
- 1/2 cup balsamic vinegar
- 1/4 cup olive oil
- 1 teaspoon dried basil leaves
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 large tomato, sliced
- 4 fresh basil leaves
Instructions:
- Preheat oven to 375 degrees F (190 degrees C).
- Arrange mozzarella cheese slices, tomato slices, and fresh basil leaves on a baking sheet.
- Drizzle balsamic vinegar and olive oil over vegetables. Sprinkle with dried basil leaves, salt, and black pepper.
- Bake in preheated oven for 15 minutes, or until cheese is melted and bubbling.
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
22g
Carbs
7g
Fat
36g
Calories
490
Dinner
Sheet Pan Garlic Shrimp and Broccoli With Lemon Garlic Sauce
This Sheet Pan Garlic Shrimp and Broccoli is a highly sought after dish by seafood lovers. It’s made with shrimp, broccoli, and a lemon garlic sauce, to give it than tangy and savory flavor.
Ingredients:
- 1 pound shrimp, peeled and deveined
- 1 head broccoli, cut into florets
- 1/4 cup olive oil
- 3 cloves garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- For the lemon garlic sauce:
- 1/4 cup olive oil
- 3 cloves garlic, minced
- 1/4 cup lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 4 thin slices of lemon
Instructions:
- Preheat oven to 400 degrees F.
- In a large bowl, mix together shrimp, broccoli, olive oil, garlic, salt, pepper, lemon slices.
- Transfer to a baking sheet and bake for 12-15 minutes, or until shrimp are cooked through.
- Meanwhile, prepare the lemon garlic sauce by whisking together olive oil, garlic, lemon juice, salt, and pepper.
- Once shrimp and broccoli are cooked, drizzle with lemon garlic sauce and serve immediately.
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
27g
Carbs
7g
Fat
28g
Calories
430
Day 2
Breakfast
Ham and Cheese Frittata
This frittata is packed with protein and makes a great breakfast or brunch option when entertaining guests. Cut it into small pieces and serve with a side salad for a stronger meal.
Ingredients:
- 1/4 cup olive oil
- 1 yellow onion, diced
- 2 cloves garlic, minced
- 8 eggs
- 1/4 cup milk
- 1 tablespoon Dijon mustard
- salt and black pepper to taste
- 1/2 pound ham, diced
- 1 cup shredded Swiss cheese
- 1/8 cup chopped parsley
Instructions:
- Preheat the oven to 375 degrees F (190 degrees C).
- Heat olive oil in a large oven-proof skillet over medium heat. Add onion and garlic, and cook until softened, about 5 minutes.
- In a bowl, whisk together eggs, milk, Dijon mustard, salt, and black pepper. Pour into the skillet over the onion mixture.
- Add ham and cheese, and stir gently to combine. Place skillet in the oven, and bake until frittata is firm and golden brown, about 25 minutes.
- Garnish with chopped parsley.
Servings:
- Serves 6-8
Nutritional facts (per serving):
Protein
15g
Carbs
3g
Fat
21g
Calories
297
Lunch
Chicken Chapli Kebabs
These kebabs are a delicious and easy way to enjoy chicken for lunch. They are made with ground chicken, spices, and herbs, and they can be served with a side of salad. It is noteworthy that even though these are called kebabs, they more closely resemble patties when prepared.
Ingredients:
- 1 pound ground chicken
- 1 onion, diced
- 1 tablespoon cumin powder
- 1 tablespoon coriander powder
- 1 teaspoon garam masala
- 1/4 cup chopped cilantro
- Salt and pepper to taste
Instructions:
- In a large bowl, mix together ground chicken, onion, cumin powder, coriander powder, garam masala, cilantro, salt, and pepper.
- Shape the mixture into small patties.
- Heat a grill or pan over medium heat and cook kebabs for 5-7 minutes per side, or until cooked through.
Servings:
- Makes 4 servings
Nutritional facts (per kebab):
Protein
22g
Carbs
2g
Fat
15g
Calories
210
Dinner
Keto Spaghetti and Meatballs
If you miss spaghetti, all hope is not lost! Keto-friendly versions of pasta exist as well. Palmini (Heart of palm) and seaweed are some options for keto-friendly spaghetti – with the former being our choice for this specific recipe.
The meatballs are made with ground beef, pork, and spices. This meal can also be made for lunch too!
Ingredients:
- 1 pound ground beef
- 1/2 pound ground pork
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped parsley
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1 egg, beaten
- 1/4 cup olive oil
- 1 head broccoli, cut into florets
- 1/2 cup tomato sauce
For the spaghetti:
- 1 package of Palmini noodles
Instructions:
- Preheat oven to 400 degrees F.
- In a large bowl, mix together ground beef, pork, Parmesan cheese, parsley, garlic, salt, pepper, and egg.
- Shape into small meatballs and set aside.
- In a large skillet over medium-high heat, heat olive oil.
- Once hot, add broccoli florets and cook for 3-5 minutes, or until slightly softened.
- Add meatballs to the skillet and cook for 5-7 minutes, or until browned.
- Add tomato sauce and bring to a simmer.
- Meanwhile, prepare Palmini noodles according to package instructions.
- Once the noodles are cooked, drain and add to the skillet with the sauce and meatballs.
- Toss to combine and serve immediately.
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
28g
Carbs
7g
Fat
45g
Calories
630
Day 3
Breakfast
Hardboiled Egg Bites
These hardboiled egg bites make a great healthy snack or breakfast. You can make them ahead of time and store them in the fridge for up to a week. These are basically “sandwiches” of ham and cheese between two halves of a hardboiled egg.
Ingredients:
- 6 hard-boiled eggs
- 1/4 cup milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup diced ham
- 1/4 cup shredded cheddar cheese
Instructions:
- Cut eggs in half lengthwise, and remove yolks.
- In a bowl, mash egg yolks with milk, salt, and pepper.
- Mix in ham and cheese.
- Spoon mixture back into egg whites.
- Serve immediately, or store in the fridge in an airtight container for up to a week. Alternatively, you can leave the yolk intact and simply add cheese and cooked ham between the two halves.
Servings:
- Makes 8 servings
Nutritional facts (per egg bite):
Protein
8g
Carbs
1g
Fat
12g
Calories
153
Lunch
Salmon And Avocado Keto Sushi Rolls
These sushi rolls are a fun and easy way to enjoy salmon and avocado. They are made with nori sheets, salmon, avocado, and cucumber, and they can be served with a side of soy sauce.
Ingredients:
- 4 nori sheets
- 1/2 pound sashimi grade salmon, sliced
- 1 avocado, sliced
- 1 cucumber, sliced
Instructions:
- Place a nori sheet on a sushi mat or a piece of parchment paper.
- Arrange salmon, avocado, and cucumber slices in the center of the nori sheet.
- Roll up the nori sheet tightly, using the mat or parchment paper to help you.
- Slice the sushi roll into 8 pieces and serve with soy sauce.
Servings:
- Makes 4 servings
Nutritional facts (per piece):
Protein
7g
Carbs
3g
Fat
9g
Calories
130
Dinner
Grilled Steak With Asparagus And Roasted Tomatoes
This grilled steak with asparagus and roasted tomatoes is a hearty and filling meal that’s perfect for a summer (or any!) night. The steak is seasoned with rosemary and garlic, and the vegetables are roasted in the oven until they’re tender.
Ingredients:
- 1 pound flank steak
- 1 bunch asparagus, trimmed
- 1 pint cherry tomatoes
- 1/4 cup olive oil
- 1 tablespoon chopped rosemary
- 2 cloves garlic, minced
- Salt and black pepper, to taste
Instructions:
- Preheat oven to 400 degrees F.
- Season steak with rosemary, garlic, salt, and pepper. Heat a grill pan over medium-high heat and grill steak for 4-5 minutes per side, or until the desired doneness is reached.
- In a large bowl, toss asparagus and cherry tomatoes with olive oil. Season with salt and pepper, then transfer to a baking sheet. Roast in the oven for 10-12 minutes, or until tender.
- Slice steak against the grain, then serve with roasted asparagus and cherry tomatoes.
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
28g
Carbs
7g
Fat
36g
Calories
490
Day 4
Breakfast
Crustless Ham and cheese quiche
This quiche is a classic favorite and can easily be made keto-friendly by using a low-carb crust or no crust at all. For this variety, we will be going crustless.
Ingredients:
- 1/2 cup shredded cheddar cheese
- 6 eggs
- 1/4 cup heavy cream
- 3/4 cup diced ham
- Salt and pepper to taste
Instructions:
- Preheat oven to 375 degrees F (190 degrees C).
- In a large bowl, whisk together eggs and cream. Stir in cheese, ham, salt, and pepper.
- Pour mixture into a 9-inch pie dish.
- Bake in the preheated oven for 25 minutes, or until firm.
Servings:
- Makes 6 servings
Nutritional facts (per slice):
Protein
12g
Carbs
1g
Fat
17g
Calories
260
Lunch
Philly Cheesesteak Skillet
This Philly Cheesesteak Skillet is a quick and easy way to enjoy a classic sandwich. It’s made with ground beef, peppers, onions, and cheese, and it can be served with a side of keto ranch dressing
Ingredients:
- 1 tablespoon olive oil
- 1 pound ground beef
- 1 onion, diced
- 2 bell peppers, sliced lengthwise
- 1/2 cup shredded cheese
Instructions:
- Heat olive oil in a large skillet over medium heat.
- Add ground beef and onions, and cook until the beef is browned.
- Add green pepper and cook for an additional 3-5 minutes.
- Stir in cheese until melted.
- Serve with a side of ranch dressing (be sure to use keto or low-carb variety).
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
25g
Carbs
5g
Fat
32g
Calories
430
Dinner
Turkey Burger With Cheese, Avocado, And Bacon
This turkey burger with cheese, avocado, and bacon is a delicious and easy meal that’s perfect for any night of the week. The burgers are seasoned with rosemary and garlic, then topped with cheese, avocado, and bacon. Serve with a side of roasted vegetables or a salad for a complete meal.
Ingredients:
- 1 pound ground turkey
- 1/4 cup grated Parmesan cheese
- 1 tablespoon chopped rosemary
- 2 cloves garlic, minced
- Salt and black pepper, to taste
- 4 slices cheddar cheese
- 1 avocado, sliced
- 1 tomato sliced
- 8 strips bacon, cooked
- 8 leaves lettuce
Instructions:
- Preheat oven to 350 degrees F.
- In a large bowl, mix together ground turkey, Parmesan cheese, rosemary, garlic, salt, and pepper.
- Shape into 4 burger patties and place on a greased baking sheet. Bake for 15-20 minutes, or until cooked through.
- Use the lettuce leaves and tomato as a base.
- Add the burger on top.
- Top each burger with a slice of cheese, then avocado and bacon. Serve immediately.
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
36g
Carbs
7g
Fat
48g
Calories
650
Day 5
Breakfast
Crustless Quiche Lorraine
Another breakfast favorite quiche, the quiche Lorraine differs from the ham and cheese variety in that it contains bacon, leek and onions. This recipe is also made crustless to keep the carb count low.
Ingredients:
- 1/2 cup shredded Swiss cheese
- 1/4 cup diced onion
- 6 eggs
- 1/4 cup heavy cream
- 3/4 cup diced bacon
- 1/4 cup diced leek
- Salt and pepper to taste
Instructions:
- Preheat oven to 375 degrees F (190 degrees C).
- In a large bowl, whisk together eggs and cream. Stir in cheese, bacon, onion, leek, salt, and pepper.
- Pour mixture into a 9-inch pie dish.
- Bake in the preheated oven for 25 minutes, or until firm.
Servings:
- Makes 6 servings
Nutritional facts (per slice):
Protein
13g
Carbs
1g
Fat
20g
Calories
276
Lunch
Keto Club Sandwich
This Keto Club Sandwich is a delicious and easy way to enjoy a classic sandwich, except that it uses lettuce instead of bread. It’s made with chicken, bacon, avocado, tomato, and mayo, and it can be served with a side of keto ranch dressing.
Ingredients:
- 8 slices bacon, cooked
- 1/2 pound cooked chicken, sliced
- 1 avocado, sliced
- 1 tomato, sliced
- 4 leaves lettuce
- 1/4 cup mayonnaise
Instructions:
- Arrange bacon, chicken, avocado, tomato, and lettuce on a plate.
- Spread mayonnaise on top of chicken and avocado slices.
- Top with another leaf of lettuce and wrap if necessary to prevent spillage.
- Serve with a side of ranch dressing if desired
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
32g
Carbs
7g
Fat
38g
Calories
510
Dinner
Keto Chicken Enchiladas
These keto chicken enchiladas are a delicious and easy meal that’s perfect for any night of the week. The enchiladas are filled with shredded chicken, cheese, and green chiles, then topped with a homemade enchilada sauce. Serve with a side of sour cream or guacamole for a complete meal. No tortillas are used for the keto version, but instead, chicken is used as the “tortilla”.
Ingredients:
- 1 pound boneless, skinless chicken breasts, shredded
- 1 (4-ounce can diced green chillies)
- 1 cup shredded cheddar cheese
- 1/2 cup sour cream
- 1/2 cup salsa
- 1/4 cup chopped cilantro
- Salt and black pepper, to taste
For the enchilada sauce:
- 1 tablespoon olive oil
- 1/2 onion, diced
- 2 cloves garlic, minced
- 1 (10-ounce can red enchilada sauce)
- 1 cup chicken broth
- 1 teaspoon chili powder
- 1 teaspoon cumin
- Salt and black pepper, to taste
Instructions:
- Preheat oven to 350 degrees F.
- In a large bowl, mix together chicken, green chiles, cheddar cheese, sour cream, salsa, and cilantro. Season with salt and black pepper then set aside.
- To make the enchilada sauce, heat olive oil in a large saucepan over medium heat. Add onion and garlic, and cook until softened. Stir in enchilada sauce, chicken broth, chili powder, and cumin. Season with salt and black pepper, then bring to a simmer.
- To assemble the enchiladas, divide the chicken mixture evenly among the chicken breasts, then roll them up.
- Pour the enchilada sauce into a 9×13-inch baking dish, then place the chicken enchiladas in the sauce. Bake for 25-30 minutes, or until heated through.
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
38g
Carbs
10g
Fat
26g
Calories
430
Day 6
Breakfast
Keto Pancakes
Yes, pancakes can be part of a healthy breakfast! However, there is no wheat-based flour used in this recipe. Instead, we use a low-carb flour alternative and coconut milk to make these delicious pancakes.
Ingredients:
- 1/2 cup almond flour
- 1/4 cup coconut flour
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 3 eggs
- 1/4 cup coconut milk
- 1 tablespoon olive oil or melted butter
Instructions:
- In a large bowl, whisk together almond flour, coconut flour, baking powder, and salt.
- In another bowl, whisk together eggs, coconut milk, and oil.
- Add wet ingredients to dry ingredients, and mix until well combined.
- Heat a large skillet over medium heat, and coat with oil. Scoop 1/4 cup batter per pancake onto the skillet. Cook until bubbles form and edges are golden brown, about 2 minutes per side.
Servings:
- Makes 4 (2 pancakes each)
Nutritional facts (per pancake):
Protein
5g
Carbs
3g
Fat
15g
Calories
190
Lunch
BLT Low Carb Melted Cheese Wraps
While a classic BLT uses bread, this wrap makes use of cheese. We know that eating lettuce day after day might get boring, so feel free to wrap them in actual cheese!
Ingredients:
- 4 slices bacon, cooked
- 1 tomato, sliced
- 4 leaves lettuce
- 4 slices cheese
Instructions:
- Preheat oven to 350 degrees F.
- Line a baking tray with parchment paper.
- Arrange the slices of cheese in tiles so that they form a big square.
- Place baking tray into the oven and bake until cheese has melted and lightly brown on the edges.
- Remove cheese from oven and cool for 5 mins.
- Top with a slice of bacon, tomato slice, and lettuce leaf.
- Roll up the cheese around the fillings, slice into 4 pieces, and serve immediately.
Servings:
- Makes 4 servings
Nutritional facts (per wrap):
Protein
11g
Carbs
1g
Fat
9g
Calories
140
Dinner
Keto Crockpot Lasagne
This keto crockpot lasagne is a delicious and easy meal that’s perfect for savory food lovers. The lasagne is made with layers of cheese, ground beef, and spiralized zucchini, then topped with a homemade tomato sauce. The finished product is hearty and filling to quash hunger in its tracks.
Ingredients:
- 1 pound ground beef
- 1/2 onion, diced
- 3 cloves garlic, minced
- Salt and black pepper, to taste
- 1 (24-ounce jar tomato sauce)
- 1 (6-ounce can tomato paste)
- 1 teaspoon Italian seasoning
- 1/4 cup chopped parsley
- 2 cups shredded mozzarella cheese
- 1 cup ricotta cheese
- 3 zucchini, thinly sliced lengthwise
Instructions:
- In a large skillet over medium heat, cook ground beef, onion, and garlic until the beef is browned. Season with salt and black pepper, then drain any excess fat.
- Stir in tomato sauce, tomato paste, Italian seasoning, and parsley. Bring to a simmer and cook for 5 minutes.
- In a 6-quart crockpot, spread 1/2 cup of the tomato sauce mixture on the bottom. Top with 1/3 of the mozzarella cheese, then 1/2 of the zucchini slices. Repeat the layers.
- Cook on low for 4 hours, or until the lasagne is cooked through.
Servings:
- Makes 6 servings
Nutritional facts (per serving):
Protein
26g
Carbs
10g
Fat
22g
Calories
360
Day 7
Breakfast
Keto Breakfast Burrito
This recipe is a twist on the classic breakfast burrito that uses low-carb tortilla. It is packed with all of the flavors you love, including eggs, bacon, cheese, and avocado.
You can buy low-carb tortillas at your local supermarket.
Ingredients:
- 4 low-carb tortillas
- 6 eggs
- 1/4 cup non-dairy milk
- 1 tablespoon butter
- 8 strips bacon, diced
- 1/2 cup shredded cheddar cheese
- 1 avocado, diced
- Salt and pepper to taste
Instructions:
- In a large bowl, whisk together eggs and milk.
- In a large skillet over medium heat, melt butter. Add eggs and scramble until cooked through.
- Lay out low-carb tortilla flat on a plate.
- Add the scrambled eggs, bacon, cheese, avocado, salt, and pepper.
- Wrap in foil, and serve immediately, or store in the fridge for up to a week.
Servings:
- Makes 4 servings
Nutritional facts (per burrito):
Protein
20g
Carbs
7g
Fat
32g
Calories
432
Lunch
Avocado Tuna Bowls
These Avocado Tuna Bowls are a delicious and easy way to get your seafood fix. They’re made with canned tuna, avocado, and mayo, and provide important Omega-3 fats.
Ingredients:
- 1 can tuna, drained
- 4 avocados, cut into half
- 2 tablespoons mayonnaise
- Furikake
Instructions:
- Cut the avocadoes into half and remove the pit.
- Scoop out some of the avocado flesh to make a bigger hole, and then spoon in the tuna, mixed with cucumber and mayonnaise.
- Sprinkle with furikake.
- Enjoy as is, or with a side of keto ranch dressing.
Servings:
- Makes 4 servings
Nutritional facts (per 2 avocado bowls):
Protein
28g
Carbs
7g
Fat
42g
Calories
520
Dinner
Keto Slow Cooker Chicken Curry
Curry lovers, rejoice! This keto slow cooker chicken curry is a delicious and easy meal that really hits the spot when craving Indian cuisine. The curry is made with chicken, coconut milk, and a variety of spices, then simmered in the crockpot until it’s fall-apart tender. Serve over cauliflower rice or zucchini noodles for a complete meal.
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tablespoon freshly grated ginger
- 2 tablespoons curry powder
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- Salt and black pepper, to taste
- 1 (14-ounce can coconut milk)
- 1/2 cup chicken broth
- 1 tablespoon chopped cilantro
Instructions:
- In a large bowl, mix together chicken, onion, garlic, ginger, curry powder, turmeric, cumin, salt and black pepper.
- Pour the mixture into a 6-quart crockpot. Add coconut milk and chicken broth, then stir to combine.
- Cook on low for 6-8 hours, or until the chicken is cooked through.
- Stir in cilantro before serving. Serve over cauliflower rice or zucchini noodles.
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
29g
Carbs
7g
Fat
25g
Calories
400
Bonus Recipes
Breakfast
Keto Garlic Bread
This keto garlic bread is a delicious and easy way to enjoy a classic side dish, without all the carbs. It’s made with almond flour, mozzarella cheese, and seasonings, and it can be enjoyed with a side of soup or salad.
Ingredients:
- 1/2 cup almond flour
- 1/4 cup mozzarella cheese, shredded
- 1 teaspoon Italian seasoning
- 1/4 teaspoon garlic powder
- Salt and black pepper, to taste
- 1 tablespoon butter, melted
Instructions:
- Preheat oven to 350 degrees F.
- In a small bowl, mix together almond flour, mozzarella cheese, Italian seasoning, garlic powder, salt and black pepper.
- Place the mixture on a piece of parchment paper and flatten into a rectangle.
- Spread the butter over the top.
- Cut into 1-inch pieces and place on a baking sheet.
- Bake for 10-12 minutes, or until the bread is golden brown and crispy.
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
5g
Carbs
3g
Fat
16g
Calories
190
Lunch
Keto Chicken Parm
This keto chicken parmesan is a delicious and easy way to enjoy a classic dish, without all the carbs. It’s made with chicken breast, mozzarella cheese, and tomato sauce, and it can be served with a side of zucchini noodles or cauliflower rice.
Ingredients:
- 1 pound chicken breast, pounded thin
- Salt and black pepper, to taste
- 1/2 cup mozzarella cheese, shredded
- 1/4 cup Parmesan cheese, grated
- 1/2 cup tomato sauce
- 1 tablespoon chopped parsley
Instructions:
- Preheat oven to 400 degrees F.
- Season chicken breasts with salt and black pepper, then top with mozzarella cheese and Parmesan cheese.
- Spread the tomato sauce over the top, then sprinkle with parsley.
- Bake for 20-25 minutes, or until the chicken is cooked through.
- Serve with zucchini noodles or cauliflower rice.
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
36g
Carbs
7g
Fat
13g
Calories
330
Dinner
Keto Zuppa Toscana
This keto Zuppa Toscana is a delicious and easy way to enjoy a classic soup, without all the carbs. It’s made with sausage, kale, and cauliflower, and it can be served with a side of keto bread for dipping.
Ingredients:
- 1 pound Italian sausage
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 4 cups chicken broth
- 1 head cauliflower, chopped into florets
- 1 bunch kale, chopped
- Salt and black pepper, to taste
- 1/4 cup heavy cream
Instructions:
- In a large pot or Dutch oven, cook the sausage over medium heat until browned.
- Remove the sausage from the pot with a slotted spoon and set aside.
- Add the olive oil to the pot, then add the onion and garlic and cook until softened.
- Add the chicken broth, cauliflower, kale, salt and black pepper, and cooked sausage, and bring to a boil.
- Reduce heat and simmer for 10-15 minutes, or until the vegetables are tender.
- Stir in the heavy cream and serve.
Servings:
- Makes 6-8 servings
Nutritional facts (per serving):
Protein
12g
Carbs
7g
Fat
17g
Calories
290
Dinner
Keto Cobb Salad
This keto Cobb salad is a delicious and easy way to enjoy a classic dish, without all the carbs. It’s made with chicken, bacon, avocado, and hard-boiled eggs, and it can be served with a side of ranch dressing or vinaigrette.
Ingredients:
- 1 pound chicken breast, cooked and shredded
- 8 slices bacon, cooked and crumbled
- 2 avocados, diced
- 4 hard-boiled eggs, diced
- 1/2 cup blue cheese, crumbled
- 1/4 cup chopped chives
- Salt and black pepper, to taste
- 1/2 cup ranch dressing or vinaigrette
- 10 cherry tomatoes chopped in quarters
Instructions:
- In a large bowl, mix together chicken, bacon, avocados, eggs, blue cheese, chives, cherry tomatoes, salt and black pepper.
- Drizzle with ranch dressing or vinaigrette and serve.
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
36g
Carbs
7g
Fat
36g
Calories
500
Breakfast
Grilled Cheese Chaffles
Never heard about chaffles before? You’re not alone. Chaffles are a low-carb and keto-friendly waffle made with cheese and egg. They can be used in place of bread for a variety of dishes, including this delicious grilled cheese variety.
Ingredients:
- 2 chaffles (see recipe below)
- 2 slices American cheese
- 1 tablespoon butter
Instructions:
- Preheat a waffle iron.
- Place the cheese between the two chaffles and spread the butter on the outside.
- Grill in the waffle iron for 2-3 minutes, or until the cheese is melted and the chaffles are golden brown.
- Serve immediately.
Chaffle Recipe:
- 1 egg
- 1/2 cup shredded mozzarella cheese
- 1/4 cup almond flour
- Dash of salt
Servings:
- Yields: 2 chaffles
Nutritional facts (per serving):
Protein
12g
Carbs
7g
Fat
17g
Calories
290
Dinner
Keto Slow Cooker Honey Sriracha Pork Loin
This keto slow cooker honey sriracha pork loin is a delicious and easy way to enjoy a flavorful dish made with pork, honey, sriracha sauce, and can be served with a side of steamed broccoli.
Ingredients:
- 1 pound pork loin
- 3 tablespoons honey
- 2 tablespoons sriracha sauce
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- Salt and black pepper, to taste
Instructions:
- In a small bowl, whisk together honey, sriracha sauce, and olive oil.
- Rub the mixture all over the pork loin.
- In the bottom of a slow cooker, add the onion and garlic.
- Place the pork loin on top and season with salt and black pepper.
- Cook on low for 6-8 hours, or until the pork is cooked through.
- Cut into slices and serve with steamed broccoli.
Servings:
- Makes 4-6 servings
Nutritional facts (per serving):
Protein
36g
Carbs
6g
Fat
17g
Calories
410
Dinner
Grilled Salmon With Pesto
This grilled salmon with pesto is a delicious and easy way to enjoy a healthy and flavorful meal. It’s made with salmon, pesto, lemon, and can be served with a side of steamed broccoli.
Ingredients:
- 1 pound salmon
- 1/4 cup pesto
- 1 lemon, juiced
- Salt and black pepper, to taste
Instructions:
- Preheat a grill or grill pan over medium-high heat.
- Season the salmon with salt and black pepper.
- Grill for 4-5 minutes per side, or until the salmon is cooked through.
- Remove from the grill and top with pesto and lemon juice.
- Serve with steamed broccoli.
Servings:
- Makes 4 servings
Nutritional facts (per serving):
Protein
36g
Carbs
3g
Fat
22g
Calories
360
Snacks
Snack 1
Chocolate Fat Bombs
Craving something sweet that is also keto? This is a common occurrence when you first start the keto diet, but there are plenty of sweet snacks that you can enjoy without derailing your progress. These chocolate fat bombs are a perfect example. Made with coconut oil, cocoa powder, and stevia, they are a delicious and nutritious way to satisfy your sweet tooth.
Ingredients:
- 1/2 cup coconut oil
- 1/4 cup cocoa powder
- 1/4 cup stevia
Instructions:
- In a small bowl, whisk together coconut oil, cocoa powder, and stevia.
- Place the mixture in the freezer for 30 minutes, or until solidified.
- Once solidified, remove from the freezer and use a spoon to scoop out small balls of the mixture.
- Enjoy as is, or store in the fridge for later.
Servings:
- Yields: 12-15 fat bombs
Nutritional facts (per fat bomb):
Protein
0g
Carbs
1g
Fat
11g
Calories
100
Snack 2
Keto Trail Mix
This keto trail mix is a delicious and healthy snack that also contains some protein. It’s made with roasted almonds, peanuts, pumpkin seeds, and can be enjoyed as is or with some additional dried fruit.
Ingredients:
- 1/2 cup roasted almonds
- 1/2 cup unsalted peanuts
- 1/2 cup walnuts
- 1/2 hazelnuts
Instructions:
- In a medium bowl, mix together almonds, peanuts, walnuts, and hazelnuts.
- Enjoy as is, or with some additional dried fruit.
Servings:
- Yields: 6 servings
Nutritional facts (per serving):
Protein
5g
Carbs
3g
Fat
13g
Calories
160
Snack 3
Keto Yogurt
This keto yogurt is perfect for those on the go (and it’s light years better than ice cream). It’s made with plain yogurt, stevia, and can be enjoyed as is or with some fresh berries.
Ingredients:
- 1 cup plain yogurt
- 1/4 cup stevia
Instructions:
- In a small bowl, mix together yogurt and stevia.
- Pour into a container and enjoy as is, or with some fresh berries. Keep extra chilled.
Servings:
- Yields: 1 serving
Nutritional facts (per serving):
Protein
11g
Carbs
7g
Fat
4g
Calories
140
Snack 4
Breakfast Smoothie
A great option if you’re short on time or just not that hungry in the morning. This breakfast smoothie is a delicious and easy way to start your day. It’s made with almond milk, protein powder, spinach, and a flaxseed meal, and it can be enjoyed on the go.
Ingredients:
- 1 cup unsweetened almond milk
- 1/2 scoop vanilla protein powder
- 1 handful spinach
- 1 tablespoon flaxseed meal
- 1/2 teaspoon vanilla extract
Instructions:
- Add all ingredients to a blender and blend until smooth.
- Enjoy as is or pour into a bowl and top with your favorite toppings.
Servings:
- Makes 1 serving
Nutritional facts (per serving):
Protein
21g
Carbs
8g
Fat
5g
Calories
190
Grocery Shopping List
If you plan on doing any sort of meal prep for the week, it is extremely convenient to have all the groceries you need to make keto-friendly meals available at any time.
In fact, we recommend that you practice meal prepping on weekends, and the habit tends to help ensure dietary compliance for an extended period of time.
Imagine feeling hungry only to have to try and muster the willpower to wait for 30 minutes or longer before having something to eat.
This sets many people up for failure, as they often give into their cravings and indulge in unhealthy foods.
With that being said, here is a list of groceries you will need to make all the recipes mentioned above:
- Eggs
- Bacon
- Cheese
- Almond flour
- Baking powder
- Unsweetened almond milk
- Spinach or kale
- Nut butter or coconut oil
- Frozen berries
- Keto-friendly protein powder
- Zucchini
- Yellow onion
- Garlic
- Ground beef
- Tomato paste
- Chicken broth
- Parmesan cheese
- Dried oregano
- Dried basil
- Salt
- Pepper
- Parsley
- Shrimp
- Lemon
- Butter
- Olive oil
- Asparagus
- Tomatoes
- Turkey burger patties
- Avocado
- Bibb lettuce or iceberg lettuce leaves
- Mayo
- Dijon mustard
- Pickles
- Cheddar cheese slices
- Boneless pork loin
- Honey
- Sriracha sauce
- Carrots
- Thyme
- Rosemary
- Bay leaves
- Celery
- Yellow bell pepper
- Red bell pepper
- Green bell pepper
- Chili powder
- Cumin
- Ground coriander
- Smoked paprika
- Chipotle powder
- Chicken thighs or breasts
- Enchilada sauce
- Cilantro
- Sour cream
- Jalapeno pepper
- Limes/ lime juice
- Curry powder
- Garam masala
- Ground turmeric
- Ground ginger
- Coconut milk
- Boneless, skinless chicken breasts
- Canned tomatoes
- Onion
- Heavy cream or coconut milk (for dairy-free)
- Ground black pepper
Recipe Notes
- Always opt for unsweetened versions of non-dairy milk such as almond.
- Recipes requiring ground beef are usually a minimum of 80% lean
- Many recipes call for the use of cheese. If you are diagnosed with phenylketonuria, modification of these recipes will be mandatory.
- We recommend the use of olive, avocado or coconut oil for greasing pans or trays. These are keto friendly and very healthy.
- Total daily calorie intake is generally less than 2000, which accounts for 3 meals and 1 snack (if necessary). We recommend you calculate your calorie totals in advance of preparing the meal to stay compliant.
- Breakfast recipes are egg-heavy. All of these recipes use large eggs; if you have eggs of a different size, the quantity needed may be altered slightly.
- If you live alone and make recipes with multiple servings, feel free to refrigerate leftovers for another day and save some cooking time!
- Invest in a digital kitchen scale. It is essential that you correctly measure ingredients in the beginning, at least until you become accustomed to making the keto friendly recipes.
