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The keto diet can feel pretty difficult and restrictive but it doesn’t have to. Check out this easy (and delicious) 7-day keto meal plan. I guarantee you’ll love it so much you’ll use it again and again!
The Weekly Keto Meal Plan
Here are all the recipes & snacks you’ll need to follow this weekly keto meal plan. This meal plan is for one person. If you’re feeding two, make double of everything.
The meal plan contains breakfast, lunch, and dinner recipes and purchasable snack suggestions for each day. Calorie totals always come in under 1,400 and net carbs will be about 20g.
The 7-Day Keto Meal Plan
Keto Recipes:
- Egg Muffins (make 2 batches & freeze them all)
- Roasted Chicken
- Roasted Vegetables
- Chili
- Cheeseburger Casserole
- Brussels Salad
- Pesto Chicken
- Spinach Salad
- Tacos with Cheese Shells
Prepping & Executing the 7-Day Keto Meal Plan
This meal plan allows you to do a massive amount of prep work on day one so that you’ll spend a minimum amount of time in the kitchen for the rest of the week. Follow the instructions each day:
Day Zero or Day One:
The goal today is to get you set up for the rest of the week.
If you treat this as day 0, you’re not going to eat anything you prepare today (so make some extras if you want to).
There’s a lot to do, so let’s get started!
Gather Your Supplies
The first thing you need to do is decide if you need to add anything to the shopping list. Then, check off anything you already have on hand. Finally, go shopping!
Don’t forget, the meal plan uses low-carb purchased snacks (less time cooking). I buy mine on Amazon because my local grocery store charges a huge mark-up for anything “low-carb.” So, snacks are on a separate list!
In the Kitchen
First up, we’ll make 3 half-batches of Egg Muffins: BLT, Everything, and Cheesy. This will give you 18 total egg muffins for the week (4 extra!).
Instructions:
- Preheat oven to 400°F (205°C). Line 18-cups in muffin tins with silicone liners.
- In a large skillet, brown & crumble bacon. You’ll need 3 slices for half a batch of BLT egg muffins. You can freeze or refrigerate the remaining bacon, cooked or raw. If you cook it, it’s a great add-in to many other recipes or a tasty snack if you’re feeling a bit extra hungry for the week!
- In a large bowl, whisk 6 eggs, 1/4 tsp salt, & 1/2 tbsp chipotle seasoning.
- Stir in 3 slices crumbled bacon, 1/8 cup diced tomato, and 1/8 cup spinach.
- Divide into 6 lined muffin cups up to 2/3 full. Do not overfill!
- Wipe bowl (quick clean, doesn’t have to be perfect). In same bowl, whisk 12 eggs, 3/8 cup cream cheese, & 1/2 tsp salt together until smooth and blended.
- Divide into 12 lined muffin cups up to 2/3 full. Do not overfill!
- Divide 1/4 cup cheddar into 6 of the egg muffins and give a quick swirl to mix.
- Sprinkle 2 tsp Everything Seasoning across the remaining 6 egg muffins.
- Bake 12 to 15 minutes.
- Remove from oven, allow to cool, freeze.
Ingredients:
- Eggs: 6 + 12
- Bacon: 3 slices*
- Salt: 1/4 tsp + 1/2 tsp
- Chipotle Seasoning: 1/2 tbsp
- Tomato, diced: 1/8 cup
- Spinach: 1/8 cup
- Cream Cheese: 3/8 cup
- Cheddar Cheese, shredded: 1/4 cup
- Everything Bagel Seasoning: 2 tsp
While those are cooking (and cooling), we’re going to chop, slice, dice, and prep our remaining ingredients. Start by washing & cutting and then it’s easy to just grab what’s needed for prepping and cooking.
Prepare Ingredients
*(don’t forget to wash your produce
- Asparagus: 8-10 stalks
1 cup, chopped - Bell Peppers: 2 whole
1 whole, chopped
1/2 whole, diced
1/4 cup, diced - Bok Choy: 2 cups
2 cups - Brussels Sprouts: 1 cup
1 cup, shredded
Use a food processor with the regular blades or chop roughly with a knife. - Cauliflower: 1 head
1 whole, chopped - Celery: 1 stalk
1/4 cup, diced - Cucumber: 1 small
1/4 cup, diced - Garlic: 4 cloves
1 clove, minced
1 clove, minced
2 cloves, minced - Iceberg Lettuce: 1 cup
1 cup, shredded - Kale: 1.25 cups
1.25 cups, shredded
Use a food processor with the regular blades or chop roughly with a knife. - Mushrooms: 12-15 button
1 cup, sliced
8 whole, chopped - Olives: 10 whole
10 whole, pitted & sliced - Onions: 2 whole
2 whole, diced - Spinach 5.25 cups
4 cups
1.25 cups - Tomato: 1 whole (less what was used in the Egg Muffins)
1/4 cup, diced - Cheddar Cheese: 300g
1 cup, shredded
1 cup, shredded - Further Ingredients Needed Today:
Ground Beef
Salt
Pepper
Chili Powder
Oregano
Smoked Paprika
Cumin
Cayenne Pepper
Yellow Mustard
Worcestershire Sauce
Broth
Tomato Paste
Red Wine Vinegar
Stewed Tomatoes
Prepare Ground Beef
In a large skillet, add all 2.5 pounds (1.1kg) ground beef, 1.5 tsp salt, 1 tsp pepper, 2 whole diced onions, and 4 cloves minced garlic. Crumble beef as it cooks. Once brown, drain excess grease.
Divide ground beef into 3: 1 pound, 1 pound, 1/2 pound (approximately).
Season 1 pound with 1tsp chili powder, 1/4 tsp oregano, 1/2 tsp smoked paprika, 1/2 tsp cumin. Divide into two portions, label “Taco Meat” and store 1 in the fridge and 1 in the freezer (you won’t need this one this week).
Season 1/2 pound with 1 tsp Smoked Paprika, 1/4 tsp Cayenne Pepper, 1/2 tsp Yellow Mustard, 1/2 tbsp Worcestershire Sauce. Label “Cheeseburger” and store in fridge.
Make Keto Chili:
In saucepan or crockpot, mix together 1 pound cooked ground beef, 2 cups broth, 2 tbsp tomato paste, 1 tsp red wine vinegar, 2 tsp Worcestershire sauce, 2 tbsp chili powder, 1/2 tsp oregano, 1 tsp cumin, 1 tsp smoked paprika, 1 cup stewed tomato, 1/2 whole diced bell pepper, 8 chopped mushrooms.
Stovetop: Simmer on med-low heat for at least 30 minutes (an hour is better).
Slowcooker: Cook for 6+ hours on low or 3-4 hours on high.
When finished cooking, divide into 4 portions. Refrigerate the 3 you’ll need for the meal plan. Freeze the remaining portion for another week or use it as one of the “leftover” meals.
Prepare Spinach Salad(s)
Store ingredients separately or layer in mason jars from wet/heavy to light/dry.
You’ll be eating this salad as 3-2 cup servings and 2-1 cup servings.
- 1/4 cup Tomato, diced
- 1/4 cup Cucumber, diced
- 1/4 cup Bell Pepper, diced
- 1/4 cup Celery, diced
- 2 cups Bok Choy
- 4 cups Spinach
- 1 cup Iceberg Lettuce
Prepare Brussels Salad
Mix ingredients together.
This makes 4 cups. You’ll eat one 1-cup serving and one 0.5-cup serving. This means you have an extra 2.5 cups which is perfect for leftover meals or days you need extra calories and carbs!
- 1 cup Brussels Sprouts, shredded
- 1.25 cups Kale, shredded
- 1.25 cups Spinach
- 1/4 cup Coconut, dried & unsweetened
- 1/4 cup Pecans
Store Any Unused Prepped Ingredients
Anything you’ve chopped or prepared today but didn’t use, you’ll need one day this week. Store it all safely in the refrigerator for later use!
Let’s get started with our week! Everyday you’ll get a list of what to eat for breakfast, lunch, dinner, and 2 suggested snacks. Meals with an * indicate something you’ll be cooking fresh (and instructions will be provided).
Day One:
Breakfast: 2 x Egg Muffins
Lunch: leftovers (or eat out)
Dinner: Roasted Chicken* & Roasted Vegetables*
Snacks: Keto Bark & Pork Rinds
Prepare Roasted Chicken
- 3.5 lb Whole Chicken
- 1 tsp Salt
- 1/2 tsp Pepper
- 1 tbsp Garlic Powder
- 1/2 cup Butter (divided)
- 1/2 Lemon, sliced
- Preheat oven to 350°F (175°C).
- Place chicken in a roasting pan.
Sprinkle inside and outside with salt,
pepper, and garlic powder. - Add half the butter & lemon slices into
the cavity of the chicken. - Spread remaining half of butter &
lemon slices around the outside of the
chicken. - Bake uncovered until an internal
temperature of 180°F (82°C) is reached. Cooking time is about 90 minutes (but will vary based on oven and chicken). - Remove from oven and baste with drippings.
- Cover and rest for 30 minutes before serving.
Prepare Roasted Vegetables
- 1 Cauliflower, chopped
- 1 Bell Pepper, chopped
- 1 cup mushrooms, sliced
- 1 cup asparagus, chopped
- 1 tbsp Olive Oil
Save Leftovers
- Pick the chicken carcass clean of all meat & skin. You’ll need 2 portions shredded for Pesto Chicken and 2 portions for leftovers later in the week.
- You’ll have several extra portions of vegetables. You’ll need 3 for the meal plan. Use any remaining on days you’re extra hungry or on leftover days.
Day Two:
Breakfast: 2 x Egg Muffins
Lunch: Chili
Dinner: Cheeseburger Casserole* & Brussels Salad
Snacks: Parmesan Crisps & Macadamia Nuts
Prepare Cheeseburger Casserole
- Prepared “Cheeseburger”Meat (prepared on day 0)
- 1 cup Cheddar Cheese, shredded
- Preheat oven to 400°F (204°C).
- Add meat mixture to baking dish, top with cheddar cheese and bake until hot and cheese is melted and bubbling (10 minutes).
Day Three:
Breakfast: 2 x Egg Muffins
Lunch: Cheeseburger Casserole* & Spinach Salad
Dinner: Pesto Chicken,* 1/2 Spinach Salad, & Roasted Vegetables
Snacks: 2 x Pork Rinds & Sardines
Prepare Pesto Chicken
- 2 servings Roasted Chicken, shredded
- 1/4 cup Pesto
- 1/4 cup Coconut Cream*
- 10 Olives, pitted & sliced
- 1/4 cup Feta Cheese, diced*
- Preheat oven to 350°F (177°C).
- Whisk together coconut cream and pesto.
- Add chicken to an oven-safe casserole dish. Spread olives and feta cheese on top. Pour cream & pesto mixture evenly over chicken.
- Bake dish for 10-15 minutes until hot and cheese is melted and creamy.
Day Four:
Breakfast: 2 x Egg Muffins
Lunch: Roasted Chicken, Vegetables, & Spinach Salad
Dinner: Chili
Snacks: Parmesan Crisps & Nut Butter Packs
If you’re feeling motivated (and want something extra with your chili), make a couple of cheese shells from tomorrow’s recipe!
Day Five:
Breakfast: 2 x Egg Muffins
Lunch: Pesto Chicken, 1/2 Spinach Salad, & 1/2 Brussels Salad
Dinner: Tacos with Cheese Shells*
Snacks: Pork Rinds & Macadamia Nuts
Prepare Tacos with Cheese Shells
- 16 tbsp (1 cup) Cheddar Cheese, shredded
- 8 four-inch squares of Parchment Paper
- 1 portion “Taco Meal” (prepared on day 0)
Make the Cheese Shells
Note: You’ll have enough for 8 taco shells but only 4 servings of meat. The extras never go to waste in my house (because they’re so delicious) so I like to cook them all. Halve the amount of cheese & only make 4 if you don’t want extra.
- Preheat oven to 375°F (190°C).
- Put parchment squares onto a large baking sheet
without overlap. - Spoon 2 tbsp of cheese onto each square.
- Bake until bubbly and edges begin to turn golden (5
to 7 minutes). - Remove from oven and let cool for a minute or two.
- While cooling, spray taco stands with non-stick
cooking spray. - Carefully transfer melted cheese circles to taco
stand. Fit another taco stand on top. Repeat until all
cheese circles are shaped and pressed. - Allow to cool for at least 10 minutes.
Heat the Taco Filling
- While the shells are cooling, choose a cooking method:
- Oven: put it into the oven for 5 to 10 minutes.
- Stove: cook in a medium skillet (5 to 10 minutes)
- Microwave: reheat in the microwave for about 2 minutes.
Assemble Your Tacos
- Fill cheese shells with taco mixture.
- Add your favorite taco toppings (cabbage, lettuce, cheese, guac, etc).
- Enjoy!
Day Six:
Breakfast: 2 x Egg Muffins
Lunch: Tacos with Cheese Shells & Spinach Salad
Dinner: Roasted Chicken, Roasted Vegetables, & Spinach Salad
Snacks: Keto Bark & Sardines
You’ve almost completed the week. Add some condiments or sauces to your meals to spice them up today and tomorrow (for example, roasted chicken is delicious with a bit of mustard added).
Day Seven:
Breakfast: 2 x Egg Muffins
Lunch: Chili
Dinner: Your Choice (leftovers or dinner out)
Snacks: Parmesan Crisps & Macadamia Nuts
Congrats! You made it through the week. Wasn’t so hard after all, amirite?!
Just a reminder, these are the recipes you’ll be using for this week:
- Egg Muffins
- Roasted Chicken
- Roasted Vegetables
- Chili
- Cheeseburger Casserole
- Brussels Salad
- Pesto Chicken
- Spinach Salad
- Tacos with Cheese Shells
A Week of Keto Meals!
I hope this meal plan makes your eating on the keto diet easy for you (at least for a week).
What customizations did you make to the meal plan so it would work for you? Let me know in the comments below!
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