7-Day Keto Diet Plan – Sample Menu
There are so many variations for food choices when following a ketogenic diet! And, there is simply no need to eat bland foods when so many delicious recipes are available.
Feel free to mix and match, as long as you remember the basic guidelines.
75% of your meals should be fat, 20% protein, and only 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 |
The Takeaway
Successful keto diets are all about consistency and persistence. If you can make it through the first 7 days, you’ll be off to a fantastic start! What’s more, you’ll be amazed at how differently your body feels in ketosis.
Most people report increased energy, a lifted “brain fog,” and fewer cravings. Limit snacks to fats and protein, allowing your carbs to come from veggies and fruit instead.
Read labels to avoid sneaky sugar-laden foods, especially when it comes to beverages! And drink tons of water.
