Keto diet: 1-week meal plan and tips

When following a keto diet, some people may find it difficult to work out the right foods to eat and
when to eat them. Meal plans can help people get used to the diet or stick with it.

The keto diet is a high-fat, low-carbohydrate diet. Potential benefits of the keto diet plan include
weight loss and fat loss.

Though various sources report different percentages, a keto diet comprises approximately:

55–60% fats
30–35% protein
5–10% carbohydrates

A study in the Journal of Nutrition and Metabolism reports that those following a “well-formulated”
keto diet typically consume under 50 grams (g) of carbs and approximately 1.5 g of protein per
kilogram of body weight per day.

In order to stick to these macronutrient ratios, most experts agree that meal planning for a keto diet
is essential.

Read on to learn more about the keto diet and discover what a 7-day keto meal plan might look like.

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What is a keto meal?

Share on PinterestWeight loss and fat loss are possible benefits of a keto diet.

A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per
day. Net carbs are total carbs minus fiber.

Fiber is present in plants and is important to include in a keto diet because fiber protects gut
bacteria, improves digestive function, and helps prevent constipation.

In the keto diet, the majority of daily calories come from fats, while lesser amounts come from
proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet.

When the body cannot rely on carbohydrates for energy, it must burn fat for fuel. This results in a
buildup of acids called ketones in the body. This results in a bodily state of ketosis.

According to a 2012 study, a keto diet may reduce fat mass, waist circumference, and fasting insulin
levels.

Also, a 2012 review of 23 studies indicate that a low carbohydrate diet, such as the keto diet, could
lower some of the primary risk factors for heart disease, including high blood pressure, low-density
lipoprotein cholesterol, and triglycerides.

Many people follow a keto plan for a set amount of time before altering the diet to include more
carbohydrates and less fat.

1-week sample meal plan

Below is a sample 7-day keto meal plan. People can tailor these meals and snacks to their liking, but
they should be careful not to exceed 50 g of total carbohydrates daily.

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Breakfast Lunch Dinner Snacks

Roast turkey,
cucumber, and
Egg muffins with
Spiced cauliflower Garlic and herb cheese roll-ups
Cheddar cheese,
Monday soup with bacon buttered shrimp with
spinach, and sun-
pieces or tofu cubes zucchini noodles Sticks of celery
dried tomatoes
and pepper with
guacamole
Smoothie with
almond milk,
Chicken mayonnaise Beef stew made with
Tuesday Scrambled eggs on a nut butter, chia
salad with cucumber, mushrooms, onions,
(Low fiber bed of sautéed greens seeds, and
avocado, tomato, celery, herbs, and
day) with pumpkin seeds spinach
almonds, and onion beef broth
Olives
Nuts
Avocado and egg Cajun-spiced chicken
Omelet with
salad with onion and breast with
Wednesday mushrooms, broccoli, Slices of cheese
spices served in cauliflower rice and
and peppers and bell
lettuce cups Brussels sprout salad
peppers
Smoothie containing Shrimp and avocado
A boiled egg
almond milk, nut salad with tomatoes, Garlic butter steak
Thursday butter, spinach, chia feta cheese, herbs, with mushrooms and
Flax crackers
seeds, and protein lemon juice, and olive asparagus
with cheese
powder oil
Kale chips
2 eggs, fried in Grilled salmon with a Chicken breast with
Friday butter, with avocado salad of mixed leafy cauliflower mash and Slices of cheese
and blackberries greens and tomato green beans and bell
peppers
 Celery sticks
Scrambled eggs with
Tuna salad with with almond
jalapeños, green Pork chops with
tomatoes and butter dip
Saturday onions, and tomatoes nonstarchy
avocado plus
sprinkled with vegetables of choice
macadamia nuts A handful of
sunflower seeds
berries and nuts
Sugar-free
Stir-fried chicken,
Grass-fed beef burger turkey jerky
broccoli, mushrooms,
Yogurt with keto- (no bun) with
Sunday and peppers, with
friendly granola guacamole, tomato, An egg and
homemade satay
and kale salad vegetable
sauce
muffin

Vegetarian and vegan keto meals

It can be challenging for vegetarians and vegans to follow a keto diet, as many of the calories in
these diets come from carbohydrates. Even sources of nonanimal protein, such as lentils and beans,
are often relatively high in carbs.

In the standard keto diet, animal products tend to make up a large portion of meals because these
foods are naturally high in fat, high in protein, and low in carbohydrates.

Though tricky, it is possible to follow a vegetarian or vegan keto diet. Those who do not eat meat or
fish can replace these products with high fat plant-based foods.

Vegetarians can also eat eggs and some forms of dairy as part of the diet.

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Foods to eat and avoid on a keto meal plan

Enjoy
Eat Avoid
occasionally
• chicken
• grass-fed beef • bacon
• organ meats • breaded meats • low fat meat,
Meat and poultry
• pork • processed meats such as skinless
• turkey chicken breast
• venison
 • butter
• cream • ice-cream
• full-fat cheeses, including • milk
Dairy
Cheddar, goat cheese, and • nonfat yogurt
mozzarella • sweetened yogurt
• full-fat yogurt
• herring
Fish • mackerel • breaded fish
• wild salmon
• whole eggs (pastured and
Eggs
organic when possible)
• macadamia nuts
• pecans
• almonds
• chia seeds • chocolate-covered nuts
Nuts and seeds • flaxseeds • sweetened nut butter
• peanuts • cashews
• pumpkin seeds
• walnuts
• unsweetened nut butter
• avocados
• coconut products • margarine
• fruit and nut oils, such as • shortening
Oils and fats
avocado, coconut, olive, • vegetable oils, including
and sesame canola and corn oil
• olives
• asparagus
• broccoli
• cauliflower
• onions • butternut squash
• celery • corn
• eggplant • potatoes
Vegetables
• leafy greens • sweet potatoes
• mushrooms • pumpkin
• tomatoes • other starchy vegetables
• peppers
• other nonstarchy
vegetables
• bananas
• citrus fruits
Fruits • dried fruits • berries
• grapes
• pineapple
• all beans
Beans and
• chickpeas
legumes
• lentils
• herbs and spices
• lemon juice • barbecue sauce
• mayonnaise with no • ketchup
added sugar • maple syrup
Condiments
• salt and pepper • salad dressings with added
• vinegar sugar
• salad dressings with no • sweet dipping sauces
added sugar
 • baked goods
• bread
• breakfast cereals
Grains and grain • crackers
products • oats
• pasta
• rice
• wheat
• beer
• almond or flax milk
• fruit juice
• bone broth • low carb
• soda
Beverages • unsweetened teas and alcoholic drinks,
• sports drinks
coffees such as vodka
• sugary alcoholic drinks
• water (still or sparkling)
• sweetened tea
• artificial sweeteners
• candy
• coconut sugar
Others
• fast food
• processed foods
• sugar

Tips

The following tips may help people stick to the keto diet:

Set a start date.

Reorganize the pantry and refrigerator so that they do not contain high carbohydrate foods.
Make a weekly meal plan. This is key to eating balanced meals and preventing hunger.
Stock up on keto-friendly foods and beverages.
Read product labels carefully and check the ingredients list and carb content of each item.
Prepare meals ahead of time and freeze or refrigerate them in batches.
If hunger pangs occur regularly, try eating five or six small meals, instead of three large ones.
To avoid “keto flu” in the early stages, drink plenty of fluids and supplement with electrolytes.
Consider taking to fill in nutritional gaps while following this diet.
Consider temporarily reducing physical activity during the first week or two, while the body
adjusts to the new diet.
Discuss any queries or concerns with a doctor or dietitian.

Summary

The keto diet is a high fat, moderate protein, and low carbohydrate diet.

People following it should aim to consume under 50 g of total carbs each day. Meals tend to consist
primarily of animal proteins and plant and animal fats with nonstarchy vegetables.
It is important to plan meals on the keto diet in order to adhere to the correct macronutrient ratios,
meet fiber goals, and prevent hunger. It can also be helpful to work with a doctor or dietitian to
ensure that nutritional deficiencies do not occur.

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