Get Your 7 Days Keto Meal Plan Free

Consuming fat and limiting the intake of sugars, these are the basics of the keto diet. Did you know that ketogenic diet may help people live longer? Here’s a sample keto diet meal plan to try over a week. It is a mixture of ready to eat keto diet meals by Mr. Meals, and keto diet recipes. 

Monday

  • Breakfast:
  • 3 scrambled eggs 
  • Snack:
  • Celery sticks+ 2 TBSP peanut butter
  • Lunch:
  • Keto Chicken Cashew Nut
  • Snack:
  • Keto Granola Clusters: Recipe: Preheat the oven to 300F and line a large baking sheet with parchment paper. In a food processor, combine the pecans, coconut, almonds, pumpkin seeds, and salt. Process until the mixture resembles coarse crumbs. A few larger pieces are okay. In a large saucepan over low heat, combine the butter and sweeteners. Whisk until the butter is melted and the sweeteners are mostly dissolved. Remove from heat and stir in the vanilla extract. Stir in the nut mixture into the butter mixture until well combined. Transfer the mixture to the prepared baking pan and spread out evenly. Top with waxed paper or parchment and press down firmly and evenly to a uniform thickness. Bake 20 to 30 minutes, until golden brown. Remove and let cool completely, then break into large chunks with your hands.
  • Dinner:
  • Keto Ricotta & Spinach tortellini

Tuesday

  • Breakfast:
  • Raspberry Cheesecake Smoothie: Recipe: 1/4 cup frozen raspberries, 3/4 cup liquid (almond milk, cream, coconut milk, yogurt, kefir or low carb milk), 2 TBSP cream cheese. Place into your blender and blend until smooth. Add half a TSP or a TSP of stevia. You could also add a handful of ice cubes for an extra frosty smoothie or a couple of tablespoons of mascarpone for more creaminess.
  • Snack:
  • 2 hard-boiled eggs
  • Lunch:
  • Grilled chicken over baby spinach, tomato, and avocado salad
  • Snack:
  • ½ medium zucchini cut into sticks and 1 oz monterey jack cheese
  • Dinner:
  • Keto Cheeseburger: Recipe: Place mince in a frypan over medium-high heat and cook, breaking up with a wooden spoon, for 3-4 minutes or until browned all over. Add chipotle, tomato paste, garlic, 1 tsp salt and ½ tsp freshly ground black pepper and cook for a further 5-6 minutes or until mince is starting to catch. Remove from the heat. Arrange lettuce, pickles, tomatoes and beetroot on a serving plate and scatter over the crispy mince. Crumble over cheese and sprinkle reserved onion. Serve with dressing. For the dressing, combine half the onion (reserve remaining onion to serve) and the remaining ingredients in a bowl and season.

Wednesday

  • Breakfast:
  • Cauliflower avocado toast
  • Snack:
  • Cherry Tomatoes with fresh mozzarella, basil and olive oil
  • Lunch:
  • Keto Singapore Noodles
  • Snack:
  • Keto Blueberry Muffins: Recipe: Preheat oven to 350°. In a large bowl, whisk to combine almond flour, Swerve, baking powder, baking soda, and salt. Whisk in melted butter, almond milk, eggs, and vanilla until just combined. Gently fold blueberries and lemon zest until evenly distributed. Scoop equal amounts of batter into cupcake liner and bake until slightly golden and a toothpick inserted into the center of a muffin comes out clean, 23 minutes. Let cool slightly before serving.
  • Dinner:
  • Keto Lamb Salad

Thursday

  • Breakfast:
  • Cheese and spinach omelet topped with avocado and tomato sauce
  • Snack:
  • Celery sticks+ 2 TBSP peanut butter
  • Lunch:
  • Keto Lamb Salad
  • Snack:
  • Sugar-free Jello
  • Dinner:
  • Keto Chicken Mushroom

Friday

  • Breakfast:
  • 2 large eggs, ¼ cup shredded cheddar, and 4 Tbsp tomato sauce
  • Snack:
  • 1/2 avocado with a pinch of salt and pepper
  • Lunch:
  • Keto Ricotta & Spinach tortellini
  • Snack:
  • Celery sticks stuffed with cream cheese
  • Dinner:
  • T-bone steaks with Asian-style mushrooms: Recipe: Heat a barbecue or grill-pan to high. Brush steaks all over with half the oil and season well. Cook, turning once, for 6 minutes for medium rare. Place on a plate, cover loosely with foil and rest for 4 minutes. Toss mushrooms with remaining oil and cook, turning occasionally, for 3 minutes or until lightly charred. Toss in a bowl with half the dressing. To make a salad, place herbs, celery, carrot, sugar snaps and red onion in a bowl, add remaining dressing, toss to combine and place in a serving bowl. Serve steaks topped with mushrooms and scattered with extra garlic chives. For the dressing, shake all the ingredients in a small screw-top jar to combine.

Saturday

  • Breakfast:
  • 2 sunny-side-up eggs with cheese
  • Snack:
  • Sugar-free Jello
  • Lunch:
  • Keto Chicken Caesar Salad in a Wrap
  • Snack:
  • Celery sticks+ 2 TBSP peanut butter
  • Dinner:
  • Keto Sundried Pesto Pasta

Sunday

  • Breakfast:
  • Chia Breakfast Pudding: Recipe: Place two TBSP of chia seeds into a container. Add half a cup of liquid to create your chia seed pudding. You can use almond milk, coconut milk, kefir, cream or low carb yogurt. Add half a TSP of stevia. Stir well through the chia seeds and pop into the fridge for a few hours or overnight to thicken. When you’re ready to enjoy your chia pudding, you can top it with your choice of low carb toppings: berries – fresh or frozen, chopped chocolate, cacao nibs, cocoa powder, lemon/lime juice or zest, lemon curd or chia jam
  • Snack:
  • 2 hard-boiled eggs 
  • Lunch:
  • Keto Beef Eggplant Spaghetti
  • Snack:
  • ½ medium zucchini cut into sticks and 1 oz monterey jack cheese
  • Dinner:
  • Keto Chicken Mushroom

Share this post


Sale

Unavailable

Sold Out