Looking for a longer meal plan? Be sure to check out our 2-week meal plan.
weekly keto meal plans! Read on to learn more about what keto is, how to follow the ketogenic diet, and get a list of must-have keto ingredients.
Before moving on to any diet, it’s a good idea to know its basics.
So what is the keto diet?
Its target is ketosis, a metabolic state of increased ketone production and accelerated fat burning. The most important thing to get into ketosis is to limit carbohydrates.
In addition to limiting carbohydrates, you’ll also need to aim for the following macros to get into ketosis:
- 5-10% carbohydrates
- 20-25% protein
- 70-80% fat
These macros were developed based on decades of careful research and experimentation  and work best for the average and moderately active keto-er. Keto athletes, however, should tweak their macros.
What time brings us to:
Weekly Keto Meal Plans
How to Keto properly
In addition to following keto macros, you will need to follow these guidelines to successfully follow keto:
- Eat 30 grams of net carbs per day – Net carbs are total carbs minus fiber. This number seems to work fine for the most part.
- Avoid grains and legumes – Both are high in carbohydrates and bring you closer to your daily carb limit.
- Choose above-ground vegetables – These are typically lower in carbohydrates than underground vegetables. Exceptions include tomatoes, squash, and plantain.
- Choose everything high in fat – Some examples are cream, cream cheese, butter, ground beef, and chicken legs.
- Eat low-carb berries and fruits – Berries are best on a keto diet. Here are 7 more low-carb fruits to consider.
These simple rules will help you shop for keto-compatible ingredients.
Weekly Keto Meal Plans
Ingredients You Will Need
Clean up your kitchen with flour, beans, potatoes, frozen foods, as well as your secret stash of sweets and snacks, and replace those foods with these staple foods:
Butter contains 80% fat and 100% keto-approved. It’s basic keto because it’s so versatile – fry with it, cook with it, use it as a spread. If you are vegan, add coconut butter or coconut oil to your keto meal plan.
Almond And Coconut Flours
These will be your flour substitutes for your muffins, pancakes, bread, and other desserts.
A dairy-free, soy-free milk replacer for your keto diet. It is low in carbohydrates, moderately fat, and rich in essential vitamins and minerals.
The powerful avocado is packed with monounsaturated fatty acids that benefit the heart. It is also exceptionally high in fiber, which you need in your keto meal plan to maintain gut health .
Olive oil is good for cardiovascular health because it is largely composed of monounsaturated fatty acids . It’s also packed with antioxidants and vitamin E. It’s probably the best cooking oil you could use in your keto meal plan.
Fatty Meat Cuts
T-bone steak, bone-in, steak, shoulder, chicken, sausage, and ground beef are all great options. Additionally, mackerel, sardines, and salmon (fresh or canned) contain plenty of heart-healthy fats, making them suitable for keto.
Nuts and seeds
Almonds, walnuts, sesame seeds, chestnuts, and flax seeds are all important elements to add to your keto diet. These foods will provide you with plenty of vitamins, minerals, fiber, and antioxidants along with fat. Plus, peanut butter, almond butter, and sesame paste go great in keto breakfasts.
Milk, flour, butter, and coconut oil are essential in any keto meal plan because coconuts contain lauric acid – a medium-chain triglyceride that has been shown to increase ketone production and provide instant energy .
Leafy greens, cucumbers, and cauliflower are examples of low-carb veggies you should add to your keto meal plan. Read our list of the 15 best low-carb vegetables to buy.
Stevia, erythritol and monk are some examples.
Low-carb condiments and spices
Chilli sauce, light soy sauce, mayonnaise, balsamic vinegar. Also, salt, pepper, chili, and herbs.
In addition to the musts above, we also recommend that you buy keto supplements. MCT oil, exogenous ketones, and collagen peptides are supplements that can help you relieve ketosis and stay there. At Kiss My Keto, we provide all the supplements you need to add to your keto meal plan. You can read more about keto supplements here.
Do you already have these keto must-haves?
Switch to this one-week meal plan and start cooking.
7-Day Keto Meal Plan
Weekly Keto Meal Plans
This meal plan will make your first week of keto as easy as pie. Breakfast, lunch, and dinner are included. Double the portions if you want to make a meal and have leftovers.
Breakfast: Pumpkin Pancakes With Hazelnuts
The flavors of almond flour and pumpkin blend perfectly in these protein-rich pancakes. They are ready in less than half an hour. If you have time, serve them hot with a dollop of Greek yogurt and chopped hazelnuts. One serving will give you nearly 400 calories, which can be a good thing if your goal is to have a satisfying breakfast that will keep you full until lunchtime.
Lunch: salmon patties
You can make these meatballs a day in advance and reheat them or even eat cold – they are good either way. With only 283 calories per serving, feel free to have 2-3 servings if you’re hungry. They are easy to put together in a couple of minutes and are perfect served with avocado salsa and sour cream.
Dinner: Keto Roast Chicken
Nothing beats roast chicken on lazy weekdays. It’s simple, delicious, and requires minimal effort. However, you will have to wait at least 2 hours before you can enjoy this easy dinner. Make the chicken a day in advance, and once done, serve with your favorite keto veggies, mashed cauliflower, or a different side dish of your liking.
Breakfast: Keto Keto Omelets
What better way to start the day than with a hearty egg breakfast? This recipe calls for a range of keto-compatible ingredients such as bacon, chorizo sausage, avocado, cheddar, and cream. The result is a high-fat, low-carb omelet that is nutritious and satisfying. It is perfect served with your favorite keto bread or a glass of plain yogurt.
Lunch: Highly berry chocolate protein shake
If you are a fan of uncomplicated dining, you should definitely try this protein shake. It’s made with an almond milk base, frozen berries to add antioxidants, chia seeds for texture and healthy omega-3 fats, and chocolate protein powder for both flavor and satiety. With over 130 calories and nearly 14g of protein, you can count on this smoothie to keep you full.
Dinner: Spicy Beef Keto Curry
This is a simple curry recipe that you can make in about an hour. It’s made with only a handful of ingredients, but the result is a complex blend of spicy and strong flavors. You can enjoy this meal as it is or served with some cauliflower rice.
Breakfast: Keto Raspberry breakfast jars
You can have this simple breakfast the night before to save time. It will be just as good, if not better. Chia seeds combined with creamy coconut milk make for a decadent match. The raspberry and mint layer will provide you with your daily dose of vitamin C and powerful antioxidants to help you fuel throughout the day.
Lunch: Keto Falafel Salad
Whether you work from home or away, this keto falafel salad will satisfy your midday cravings. Keep in mind that it takes at least half an hour and many steps to prepare this meal. We recommend that you prepare the individual ingredients the night before to save time. Falafel salads are high in fiber and protein, which will reduce hunger at dinner.
Dinner: Canned meat and cauliflower hash
In my midweek, most of us are too beat for preparing elaborate dinners. That’s where meals like this simple hash come in to save the day. You will need 30 minutes and 7 ingredients to prepare this delicious meal. Feel free to have two servings as there are only 123 calories in one serving of this cauliflower. If you want to increase the calorie count even further, add some sour cream.
Breakfast: Bagel Keto
For a quick and easy breakfast, prepare these bagels in advance and store them in the refrigerator or freezer. Each bagel has nearly 130 calories and 7g of protein. Use them to make a keto sandwich with ingredients like ham, cheddar cheese, sliced avocado, and scrambled eggs. Alternatively, eat with buttercream or avocado and serve with your favorite smoothie or Greek yogurt.
Lunch: Italian Keto Rollups
A handy lunchtime keto favorite, these roll-ups take minutes and have all your favorite keto ingredients to boot. Italian cured meats paired with cream cheese and a little chili are all you need to make the basis for these rollups. Have fun alone for a simple and satisfying snack or with your favorite firecrackers.
Dinner: Keto beef and broccoli stir-fry
A simple Chinese-style stir-fry of beef and broccoli is easy to make when you’re too beaten to cook. You’ll only need a handful of simple ingredients, 30 minutes of your time, and a deep skillet or wok. Serve it with some cauliflower fried rice to soak up the juicy sauce and make it fill.
Breakfast: Baked mini omelets with mushrooms
Another great egg breakfast is these mini omelets. This recipe makes 9 omelets, each providing nearly 140 calories, most of which come from fat and protein. Use porcini mushrooms for this recipe or even portobello, if that’s what you have.
Lunch: Avocado Lime Smoothie
Another great lunchtime smoothie is this green avocado-based smoothie. Almond milk serves as a delicate base here to accentuate the pineapple and lime flavors. The result is a satisfying smoothie drink that is both refreshing and filling. Topped with chia seeds and flavored with a little stevia, this smoothie will keep you low on carb and healthy.
Dinner: Roast Beef And Cheese Deli Platter
You can arrange it as an appetizer dish or enjoy it as a dinner. There is no cooking here, simply cutting and arranging the keto-friendly ingredients we know and love. With over 400 calories, 40g of fat, and 12g of protein per serving, this dish is definitely satisfying, especially if you eat it with some keto bread.
Breakfast: Avocado Tuna Salad
To make your Saturday morning special, try this healthy stuffed avocado salad. This recipe produces 2 slices, each providing 222 calories. Packed with anti-inflammatory omega-3 fatty acids from tuna and heart-healthy monounsaturated fats in avocados, this avocado-based dish is a healthy way to start the day.
Lunch: Thai Beef Lettuce Wraps
For fans of Thai flavors, this is the perfect lunchtime meal. Savory beef wrapped in cabbage leaves or romaine lettuce and topped with parsley and mint, this dish is sure to leave you wanting more. This recipe produces a total of 4 servings, each with 370 calories, 14g of fat, 53g of protein, and just 2g of net carbs.
Dinner: Spicy Beef Ramen
Ramen is the ultimate in comfort. But it’s not really keto-friendly unless you use low-carb noodles like the ones used in this recipe. The dish is made with miracle noodles, which are made with glucomannan, a type of fiber that comes from the konjac plant. In addition to the low-carb noodles, you’ll need ground beef, Asian and other spices, and beef broth to make this meal.
Breakfast: Breakfast Sandwiches Biscuits
Start this Sunday with these stuffed and tasty sandwiches. The cookies are made with butt dough and some herbs for extra flavor. The filling is a simple mix of scrambled eggs, bacon, and rocket. You can make cookie dough and freeze it or store it in the refrigerator. Serve with yogurt, lemon water, or a light smoothie.
Lunch: Green Turkey Salad
A simple turkey and vegetable salad can serve as a healthy lunchtime option. This includes cooked and shredded turkey meat, which you can make from leftover turkey or make from scratch using turkey breast. Watercress, rocket, gorgonzola, sliced almonds, and balsamic vinegar are just a couple of other ingredients that combine perfectly in this salad.
Dinner: French onion soup
And finally, finish your first week of keto with a hot bowl of French onion soup – you deserve it! This onion soup is comforting, tasty, and loaded with keto-friendly ingredients like butter, cheese, and almond meal croutons. It also has over 500 calories, 30g of fat, and 50g of protein.
In addition to sticking to these meals, consider adding snacks to your meal plan to hit the daily calories and macros. You can find snack recipes here and here.
Want to know what to expect after your first week of keto?
Well, most people are able to enter ketosis within 3-7 days of starting the keto diet. Signs of ketosis to look out for include:
- Keto breath (a strong fruity-scented breath)
- Changes in energy levels
- The keto flu (a common side effect of switching to ketosis)
- Urine ketones (measurable with urine strips)
Switching to ketosis is often uncomfortable for most people at first. This is because most are not used to limiting carbohydrates to a level that produces ketosis, and their bodies can react to this change. Another reason you may be experiencing discomfort is that you have developed keto flu, a side effect that includes symptoms such as:
- Muscle aches
- Stomach ache
- Clouded brain
These symptoms are most commonly the result of electrolyte imbalances but also changes in blood glucose levels. Fortunately, ketone flu is easy to prevent by staying hydrated, eating enough, and even taking electrolyte supplements. Some people find that ketone flu is easier to beat by taking MCT oil or exogenous ketones in the first week of a keto diet.