There are so many variations for food choices when following a ketogenic diet!
And, there is simply no need to follow a meal plan lacking in flavor when so many delicious recipes are available.
Feel free to mix and match these keto recipes, as long as you remember the basic guidelines for the standard ketogenic diet:
- 75% of your meals should be fat
- 20% protein
- 5-10% carbs
It also might be helpful to aim for 50 grams of net carbs or less when starting out.
| Dish | Serving | Calories | Fats | Proteins | Carbs | |
|---|---|---|---|---|---|---|
| Day 1 | ||||||
| Breakfast | Bacon & Egg Cup with Avocado | 2 cups | 631 | 54.7g | 26.45g | 11.46g |
| Snack | Raspberry Lime Popsicle | 1 | 140 | 14.2g | 1g | 3.3g |
| Lunch | Pesto Chicken | 1 | 474 | 35g | 37g | 6g |
| Dinner | Baked Salmon | 1 | 303 | 19g | 31g | 3g |
| Day 2 | ||||||
| Breakfast | Toasted Coconut Cereal | 1 | 219 | 18g | 9g | 7g |
| Snack | Green Smoothie | 1 | 114 | 10g | 4g | 3g |
| Lunch | Keto Tortilla Soup | 1 | 452 | 35g | 25g | 11g |
| Dinner | Baked Chicken with Herbs | 1 | 479 | 33.5g | 32.5g | 8.5g |
| Day 3 | ||||||
| Breakfast | Keto Bread with Butter | 1 | 219 | 18g | 9g | 2g |
| Snack | Chili Pepper Cauliflower Bites | 1 | 105 | 7.3g | 3.3g | 9.3g |
| Lunch | Chorizo Casserole with broccoli cheese soup | 1 | 379 | 32.1g | 17g | 5.5g |
| Dinner | Chicken Marsala w/ Cauliflower | 1 | 538 | 40.36g | 37.36g | 5.98g |
| Day 4 | ||||||
| Breakfast | Keto Breakfast Sausage Sandwich | 1 | 880 | 82g | 32g | 6g |
| Snack | Iced Bullet Proof Coffee | 1 | 220 | 20g | 10g | 0.3g |
| Lunch | Eggs Salad | 1 | 343 | 29g | 13.9g | 6.4g |
| Dinner | Beef Stroganoff | 1 | 410 | 31g | 29g | 5g |
| Day 5 | ||||||
| Breakfast | Bacon & Eggs Keto Breakfast Recipe with Avocado | 1 | 583 | 48.78g | 22.1g | 19.73g |
| Snack | Keto Fat Bombs | 1 | 100 | 10g | 2g | 3g |
| Lunch | Stuffed Chicken Avocado Salad | 1 | 361 | 28g | 19g | 5g |
| Dinner | Seared Scallops with Cheese Sauce | 1 | 782 | 73g | 24g | 10g |
| Day 6 | ||||||
| Breakfast | Italian Baked Eggs | 1 | 214 | 16g | 13g | 2g |
| Snack | Flourless Chocolate Tortes | 1 | 414 | 40g | 8g | 8g |
| Lunch | Smoked Salmon and Avocado salad | 1 | 124 | 9.09 | 7.63g | 3.87g |
| Dinner | Chicken Satay with Dipping Sauce | 1 | 461 | 39g | 26g | 6g |
| Day 7 | ||||||
| Breakfast | Bacon and Eggs Keto Breakfast | 1 | 422 | 36.8g | 15.4g | 10.6g |
| Snack | Snickerdoodle Bites | 1 | 235 | 28g | 0g | 0.2g |
| Lunch | Keto Chili | 1 | 354 | 28g | 23g | 5g |
| Dinner | Rib Eye Steak with Garlic Butter | 1 | 581 | 45g | 31g | 2g |
