Week 1 Basic Keto Meal Plan
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Day 1
Breakfast
Lunch
Dinner
Snack
Total
2 large eggs, 0.3 cup mexican shredded cheese, 0.5 medium avocado
Chicken Salad 3oz chicken breast, 1 tbs mayonnaise, 1/8 cup pecans, 1 cup mixed greens
4oz pork chop, Keto Green beans roasted red pepper and brown butter, 1 tbs grated Parmesan
Calories
Protein
Fat
Net Carbs
370
20
29
3
294
27
18
2
294
27
18
6
233
0
27
1
1191
74
92
12
Day 2
Breakfast
Lunch
Dinner
Snack
Total
Club Wrap 5 slices turkey, 1/2 medium avocado, 2 slices bacon, 1 cheese slice, 1 tbs mayonnaise, 1 large leaf lettuce
Spaghetti and zoodles with meat sauce, 1 medium zucchini, 1/2 cup marinara sauce, 3oz ground beef
Calories
Protein
Fat
Net Carbs
469
30
36.3
6.4
426
21
36
3
313
26
19
5
1208
77
91.3
14.4
Day 3
Breakfast
Lunch
Dinner
Snack
Total
2 Large Eggs, 2 Pieces Bacon, Fat Coffee (1tbsp coconut oil, 1tbsp butter, coffee)
Chicken Salad 3oz chicken breast, 1 tbs mayonnaise, 1/8 cup pecans, 1 cup mixed greens
1 serving Taco Meat, Keto Cheese Tortilla, Lettuce, 1 Cup Riced Cauliflower, 1 Tbsp Sour Cream
Calories
Protein
Fat
Net Carbs
443
18
42
1
294
27
18
2
458
33
33
6
1195
78
93
9
Day 4
Breakfast
Lunch
Dinner
Snack
Total
Cobb Salad, 5 slices turkey, 1 cup Mixed Greens, 2tbsp ranch dressing, 2 hard-boiled eggs
Calories
Protein
Fat
Net Carbs
469
30
36.3
6.4
353
25
25
6
391
21
31
7
1213
76
92.3
19.4
Day 5
Breakfast
Lunch
Dinner
Snack
Total
2 Large Eggs, 2 Pieces Bacon, 1/4 cup Mexican cheese
Chicken Salad 3oz chicken breast, 1 tbs mayonnaise, 1/8 cup pecans, 1 cup mixed greens
4oz pork chop, Keto Green beans roasted red pepper and brown butter, 1 tbs grated Parmesan
Keto Ice cream (without ice cream mixer), 1/4 cup blueberries
Calories
Protein
Fat
Net Carbs
443
18
42
1
294
27
18
2
458
33
33
6
254
0
27
5
1175
78
89
15
Day 6
Breakfast
Lunch
Dinner
Snack
Total
Club Wrap 5 slices turkey, 1/2 medium avocado, 2 slices bacon, 1 cheese slice, 1 tbs mayonnaise, 1 large leaf lettuce
Spaghetti and zoodles with meat sauce, 1 medium zucchini, 1/2 cup marinara sauce, 3oz ground beef
Calories
Protein
Fat
Net Carbs
469
30
36.3
6.4
426
21
36
3
313
26
19
5
1208
77
91.3
14.4
Day 7
Breakfast
Lunch
Dinner
Snack
Total
2 Large Eggs, 2 Pieces Bacon, Fat Coffee (1tbsp coconut oil, 1tbsp butter, coffee)
Cobb Salad, 5 slices turkey, 1 cup Mixed Greens, 2tbsp ranch dressing, 2 hard-boiled eggs
1 serving Taco Meat, Keto Cheese Tortilla, Lettuce, 1 Cup Riced Cauliflower, 1 Tbsp Sour Cream
Calories
Protein
Fat
Net Carbs
388
18
35
1
353
25
25
6
458
33
33
6
1199
76
93
13
