7-day keto meal plan






7-Day Keto Meal Plan
Day 1
(Totals: 1101 calories, 91g fat, 8.5g net carbs, 56g protein)

Breakfast (6am – 10am)
2 poached or fried egg (160 calories, 12g fat, 1g net carbs, 12g protein)

Coffee with 2 tbsp. Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Lunch (12pm – 4pm)
1/2 cup serving Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)

Dinner (6pm – 9pm)
2 pcs. (1 drum, 1 thigh) Southern Fried Chicken (425 calories, 32g fat, 1g net carbs, 34g protein)

2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)

1 tbsp. ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 2
(Totals: 1109 calories, 90g fat, 8.5g net carbs, 67g protein)

Breakfast
2 eggs, any style (185 calories, 12g fat, 1g net carbs, 13g protein)

Coffee with 2 tbsp. Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Lunch
2 pcs. (1 drum, 1 thigh) Southern Fried Chicken (425 calories, 32g fat, 1g net carbs, 34g protein)

1 tbsp. ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Dinner
1/2 cup serving Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)

Snack
1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 3
(Totals: 1128 calories, 109g fat, 11.5g net carbs, 82g protein)

Breakfast
1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)

Coffee with 2 tbsp. Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Lunch
1/2 cup serving Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)

Dinner
2 Bacon Cheeseburger Meatballs (320 calories, 45g fat, 1.5g net carbs, 42g protein)

Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

 Day 4
(Totals: 1258 calories, 111g fat, 10.5g net carbs, 92g protein)

Breakfast
2 poached or fried egg (160 calories, 12g fat, 1g net carbs, 12g protein)

Coffee with 2 tbsp. Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Lunch
1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)

Dinner
2 Bacon Cheeseburger Meatballs with iceburg lettuce & sauce (400 calories, 45g fat, 1.5g net carbs, 42g protein)

Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 5
(Totals: 1201 calories, 91g fat, 15g net carbs, 67g protein)

Breakfast
2 eggs, any style (185 calories, 12g fat, 1g net carbs, 13g protein)

1/2 avocado with lite salt and pepper (114 calories, 11g fat, 1g net carbs, 1g protein)

Coffee with 2 tbsp. Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Lunch
1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)

Dinner
3/4 cup Chicken Pizza Casserole (207 calories, 15g fat, 4.75g net carbs, 10g protein)



Snack
1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)

Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 6
(Totals: 1176 calories, 90g fat, 13.5g net carbs, 66g protein)

Breakfast
1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)

Coffee with 2 tbsp. Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Lunch
3/4 cup Chicken Pizza Casserole (207 calories, 15g fat, 4.75g net carbs, 10g protein)

Dinner
1 Bacon Cheeseburger Meatball(160 calories, 11g fat, .25g net carbs, 14g protein)

1 poached or fried egg (80 calories, 6g fat, .5g net carbs, 6g protein)

Snack
1/2 avocado with lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)

Day 7
(Totals: 1279 calories, 97g fat, 10.5g net carbs, 82g protein)

Breakfast
1 serving Monte Cristo Casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)

Lunch
3 Bacon Cheeseburger Meatballs with iceburg lettuce & sauce (591 calories, 45g fat, 1.5g net carbs, 42g protein)

Dinner

1/2 cup serving Broccoli Slaw (110 calories, 10g fat, 2g net carbs, 2g protein)

Snack
12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)

Dessert
1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)



Recipes














GROCERY LIST
(Go organic when and if you can)

Produce
3 avocados
1 lemon
1 head iceburg lettuce
1 head broccoli
1 head celery
1 package baby spinach
Dairy
  • 1 pint heavy whipping cream
  • 8 oz gruyere or swiss cheese
  • 18 eggs
  • 8 oz cream cheese
  • 8 oz mozzarella cheese

Grocery
  • 1 jar Dill Pickles
  • 1 Pack coconut flour
  • 1 Pack almond flour

Meat
  • 5 lb package chicken leg quarters (thighs and drumsticks)
  • 2 lb ground chicken
  • 1 lb boneless chicken
  • 1 Ib Canadian bacon
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