7 Day Keto Meal Plan Sample

Keto diet is all about low carb foods. Find a lower carb version of it and you can enjoy what you`re eating. Here is a 7 Day Keto Meal Plan Sample.

Monday:

  • Breakfast – Green Fruity Smoothie (fruits like strawberries, lemon, lime, tart apples, cucumber and some kind of greens spinach, kale, arugula) blended well. Use water to help blend.
  • Lunch –Zucchini Noodles (“zoodles”) with marinara sauce.
  • Dinner –Chicken Fajita Soup
  • Snack –Roasted almonds.

Tuesday:

  • Breakfast – Scrambled eggs with Spinach
  • Lunch –Apple Cabbage Coleslaw. Make sure to use a tart apple. Simple light and fresh recipe. You’ll definitely be eating a rainbow with this one. Plus 1 grilled salmon fillet.
  • Dinner –Sole  Meuniere – Lemony fish for dinner with a nice salad
  • Snack –Celery sticks with almond butter spread on them.

Wednesday:

  • Breakfast – Egg and chives
  • Lunch –Jumbo salad: greens of your choice, tomatoes, cucumber, roasted veggies (pick low carb ones), drizzle of tahini, pepper and garlic powder.
  • Dinner –Garlic Chicken with Veggies
  • Snack –Roasted sunflower seeds.

Thursday:

  • Breakfast –Scrambled eggs with ground beef.
  • Lunch –Cucumber Tuna Boats – super fun and easy lunch idea.
  • Dinner – Ground turkey patties (baked or fried) with salad greens.
  • Snack –Fried zucchini rounds

Friday:

  • Breakfast – Egg muffins: made how you like them. Add whatever veggies or proteins you like.
  • Lunch –Beef strips grilled in a pan with balsamic, salt and pepper. Serve with a side salad.
  • Dinner –Skinny Me Chicken Soup
  • Snack –Roasted Cauliflower Hummus with veggies.

Saturday:

  • Breakfast – Anytime Veggie Frittata
  • Lunch –Broccoli Soup
  • Dinner –Chicken with Lemon
  • Snack –Apple and Tahini – Make sure it’s a tart apple (usually green ones are tart)

Sunday:

  • Breakfast –Asparagus Poached Egg
  • Lunch –Salad with grilled tuna fillet. Easy keto recipe. Some lettuce greens, sliced cucumber, sliced tomato, diced 1/4 avocado, some lemon juice, salt, pepper and garlic powder sprinkled on top. Stir up, add the grilled tuna fillet and enjoy!
  • Dinner –Easy Chicken Lettuce Wraps Snack  Kale Chips. These can be eaten any time of day really.

This is our 7 Day Low Carb Meal Plan Sample, you can combine different meals.

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