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7-day keto meal plan
A realistic week of comfort food — pancakes, pizza night, burgers and fries, steak and a Sunday roast — that stays under 25 g net carbs every day. One serving of each recipe per person.
- 19 gavg net carbs / day
- 1688avg calories / day
- 102 gavg protein / day
- 129 gavg fat / day
Need more or fewer calories? Adjust portions to the targets from our keto macro calculator — the carbs stay low either way. Most recipes make 4+ servings, so cook once and eat the leftovers for lunch.
Monday
Easy start 20 g net carbs
- Breakfast
- Lunch
- Dinner
- Snack
- Dessert
Tuesday
Salmon night 14 g net carbs
- Breakfast
- Lunch
- Dinner
- Snack
- Dessert
Wednesday
Burger & fries 19 g net carbs
- Breakfast
- Lunch
- Dinner
- Snack
Thursday
Pasta night 20 g net carbs
- Breakfast
- Lunch
- Dinner
- Snack
Friday
Pizza Friday 21 g net carbs
- Breakfast
- Lunch
- Dinner
- Snack
- Dessert
Saturday
Steakhouse at home 21 g net carbs
- Breakfast
- Lunch
- Dinner
- Dessert
Sunday
Roast dinner 18 g net carbs
- Breakfast
- Lunch
- Dinner
- Dessert
Shopping list for the week
Totals for everything in the plan, rounded. Pantry staples like salt, pepper and water are left out.
Vegetables
Fruits
Meat & poultry
Fish & seafood
Eggs & dairy
Nuts & seeds
Fats & oils
Baking & flours
Sweeteners
Drinks
Sauces & condiments
Herbs & spices
Meal-prep tips for this plan
- Sunday: bake the breakfast casserole and frittata, make a batch of cauliflower rice, and hard-boil eggs for deviled eggs and salads.
- Double dinner: butter chicken, taco soup and roast chicken all reheat beautifully — plan leftovers as tomorrow's lunch.
- Keep snacks simple: nuts, cheese, olives and pork rinds work any day if you don't feel like cooking.
- Hydrate and salt: drink plenty of water and salt your food, especially in week one. See keto flu.
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