1500 Calorie Basic Keto Meal Plan: Week 1
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Day 1
Breakfast
Lunch
Dinner
Snack
Total
3 large eggs, 0.3 cup Mexican shredded cheese, 0.5 medium avocado
Chicken Salad 4oz chicken breast, 2 tbs mayonnaise, 1/4 cup pecans, 1 cup mixed greens
5oz pork chop, Keto Green beans roasted red pepper and brown butter, 1 tbs grated Parmesan
Calories
Protein
Fat
Net Carbs
442
26
34
3
494
36
36
2
326
39
19
7
233
0
27
1
1495
94
116
13
Day 2
Breakfast
Lunch
Dinner
Snack
Total
Club Wrap 7 slices turkey, 1/2 medium avocado, 2 slices bacon, 2 cheese slice, 2 tbs mayonnaise, 1 large leaf lettuce
Spaghetti and zoodles with meat sauce, 1 medium zucchini, 1/2 cup marinara sauce, 3oz ground beef, 1.5 tbsp Parmesan cheese
Calories
Protein
Fat
Net Carbs
469
30
36.3
6.4
620
29
54
3
411
36
25
6
1500
95
115.3
15.4
Day 3
Breakfast
Lunch
Dinner
Snack
Total
3 Large Eggs, 2 Pieces Bacon, Fat Coffee(1tbs coconut oil, 1tbs butter, coffee)
Chicken Salad 4oz chicken breast, 2 tbs mayonnaise, 1/4 cup pecans, 1 cup mixed greens
1 serving Taco Meat, Keto Cheese Tortilla, Lettuce, 1 Cup Riced Cauliflower, 1.5 Tbs Sour Cream
Calories
Protein
Fat
Net Carbs
514
24
46
1
494
36
36
2
471
33
34
6
1479
93
116
9
Day 4
Breakfast
Lunch
Dinner
Snack
Total
3 keto frittata muffins, Fat Coffee (1/2 tbs coconut oil, 1/2 tbs butter, coffee
Cobb Salad, 7 slices turkey, 1 cup Mixed Greens, 2tbs ranch dressing, 2 hard boiled eggs
1 serving of Pizza Boats, 2 non-breaded chicken wings
Calories
Protein
Fat
Net Carbs
579
30
47
6.4
373
37
42
7
553
37
42
7
1505
95
114
19.4
Day 5
Breakfast
Lunch
Dinner
Snack
Total
3 Large Eggs, 3 Pieces Bacon, 1/4 cup Mexican cheese
Chicken Salad 3oz chicken breast, 2 tbs mayonnaise, 1/4 cup pecans, 1 cup mixed greens
5oz pork chop, Keto Green beans roasted red pepper and brown butter, 1 tbs grated Parmesan
Keto Ice cream (without ice cream mixer), 1/3 cup blueberries
Calories
Protein
Fat
Net Carbs
444
32
34
2
458
28
36
2
326
32
19
7
261
0
27
5
1489
92
116
16
Day 6
Breakfast
Lunch
Dinner
Snack
Total
Club Wrap 7 slices turkey, 1/2 medium avocado, 2 slices bacon, 2 cheese slice, 2 tbs mayonnaise, 1 large leaf lettuce
Spaghetti and zoodles with meat sauce, 1 medium zucchini, 1/2 cup marinara sauce, 4oz ground beef, 1.5 tbsp Parmesan cheese
Calories
Protein
Fat
Net Carbs
469
30
36.3
6.4
620
29
54
3
411
36
25
6
1500
95
115.3
15.4
Day 7
Breakfast
Lunch
Dinner
Snack
Total
3 Large Eggs, 3 Pieces Bacon, Fat Coffee(1tbs coconut oil, 1tbs butter, coffee)
Cobb Salad, 7 slices turkey, 1 cup Mixed Greens, 2tbs ranch dressing, 2 hard-boiled eggs, 1/4 cup shredded cheese
1 serving Taco Meat, Keto Cheese Tortilla, Lettuce, 1 Cup Riced Cauliflower, 1 Tbsp Sour Cream
Calories
Protein
Fat
Net Carbs
554
26
55
1
483
34
34
7
458
33
33
6
1495
93
117
14
