Planning a keto meal plan can be challenging at first. You probably know that a keto meal plan is very low-carb and high fat. Almost everyone has heard of a keto diet these days. But even so, it can be confusing trying to understand which foods you need to eat. That’s why we’ve prepared this free keto meal plan. If you’re looking to follow a keto diet, it’ll help give you recipe ideas, as well as some meal prep and shopping tips!
If you’re new to the whole concept of a keto diet, we’ve got tons of info this section to help you learn more about it.
Ideally, day 1 of this keto meal plan should be a weekend, so you can prepare your meals and allot around 2-3 hours for cooking and prep time without feeling pressured.
Day 1 is the same as Day 3, but you can also choose to either prepare your day 2 in advance. Or you could meal prep 5-ingredient Keto Potstickers, Keto Tortillas with Almond Flour, Keto Cucumber Salad and Keto-Friendly Zoodles and Egg Salad recipe which are recipes that you’ll see paired with lunch and dinner throughout the week.
To help guide you on which meals need you to prepare multiple servings ahead of time, check out this table.
To meet a 1600-kcal recommendation:
For Day 1 lunch, you will pair your creamy BLT chicken with some delicious Keto-Friendly Zoodles and Egg Salad recipe.
Whether you choose to meal prep these in advance or do it on the day, you’ll need around an hour to an hour and a half to prepare all of these meals.
Tip: You can choose to cook them in the morning before you start your day too.
Day 3 is the same menu planned from day 1, so if you’ve already meal prepped, then you just need to reheat your meals in the microwave.
To meet a 1600-kcal recommendation:
Don’t forget that your creamy BLT chicken goes with the Keto-Friendly Zoodles and Egg Salad recipe. Enjoy!
Your day 4 breakfast is the same as the one you had on day 2. So preparing that in advance can save you time during the morning.
For snacks, and dinner, you can make multiple servings to save time during the rest of the week. Remember, to help guide you on which meals need multiple servings during the week, check out this table.
To meet a 1600-kcal recommendation:
For lunch, enjoying your delicious ramen together with some 5-ingredient Keto Potstickers.
Day 5 has a different menu from Days 1 – 4, so you’ll need a bit more time to prepare this one. You also have the option to prepare this in advance, together with your day 1 menu.
To meet a 1600-kcal recommendation:
For lunch, you can pair your keto sheet pan hibachi beef with some Keto Tortillas with Almond Flour. Your dinner can go with some refreshing Keto Cucumber Salad.
Day 6 may look complicated but actually, it will take you less than an hour to prepare and cook all of these meals if you’ve already prepared your snacks in advance.
For day 7, you’ll notice that these meals are repeats of other meals earlier in the week. If you meal prepped, then all you have to do is reheat your meals and make your smoothie.
To meet a 1600-kcal recommendation:
Pair your lunchtime Korean beef with a refreshing Keto Cucumber Salad.
Meal Planning Tips
- Start meal planning your keto meal plan and grocery list on Friday and Saturday. And do your shopping during the weekend.
- It’s important to pay attention to added sugars, and carbohydrate content of your food choices when following a keto diet, so it’s important to pay attention to nutrition labels.
We know that following special diets like a keto diet can be frustrating sometimes. That’s why it’s also good to plan and repeat meals throughout the week to save time and money! Below, we’ve listed meals where you’ll need to prepare two or three servings in this keto meal plan. Make sure to store them in separate, airtight containers and to refrigerate them.
| Recipes | Number of servings to prepare | Day and meal planned |
| Easy Meal Prep Keto Breakfast | 2 servings | Day 1, and 3 breakfast |
| Keto Breakfast with Fried Eggs, Tomato | 2 servings | Day 2 and 4 breakfast |
| Keto Sheet Pan Breakfast | 2 servings | Day 5 and 7 breakfast |
| Creamy BLT Chicken | 2 servings | Day 1 and 3 lunch |
| Keto-Friendly Zoodles and Egg Salad recipe | 2 servings | Day 1 and 3 lunch |
| Keto Korean Beef | 2 servings | Day 2 and 7 lunch |
| Keto Mozzarella Sticks | 2 servings | Day 1 and 3 snacks |
| Avocado Smoothie With Berry (Keto) | 3 servings | Day 2, 5, and 7 snacks |
| Keto Chili Lime Spiced Almonds | 2 servings | Day 5 and 7 dinner |
| Keto Cucumber Salad | 2 servings | Day 3 and 7 snacks |
| Keto Cobb Salad | 2 servings | Day 1 and 3 dinner |
| Big Mac Salad (Low Carb, Keto) | 3 servings | Day 2, 4 and 7 dinner |
Clean Keto Food List
You might instantly think that a keto meal plan means simply just choosing high fat food. Actually, it’s really important to choose the quality of your food carefully too. Because a keto diet restricts your food choices, you may end up missing out on some important vitamins and minerals along the way.
Here’s a clean keto food list, which prioritizes minimally processed choices and nutrient dense foods:
| Healthy Fat choices | Low-Carb Vegetable | Fruits (in moderation) | Dairy (full fat) | Beverages | Condiments (no added sugars) |
| Nuts and seeds | Leafy greens, and fresh herbs | Strawberries | Cheeses | Water (plain, or sparkling) | Mustard |
| Nut butters (no added sugars) | Cruciferous veggies (broccoli, brussels sprouts, cauliflower) | Blueberries | Unsweetened yogurts | Herbal Teas | Hot sauce |
| Olive oil (for salad dressings, and minimal cooking) | Beans, mushroom | Blackberries | Heavy cream | Coffee (black) | Soy sauce |
| Avocado and avocado oil | Bell peppers | Raspberries | Cottage cheese (in moderation) | Unsweetened plant-based milk alternatives | Apple Cider Vinegar |
| Vegetable oil | Zucchini, cucumber | Balsamic Vinegar (in moderation) |
Need more inspiration for your meals?
If you feel that you need more meal ideas for your keto diet plan, you can get some keto lunch and dinner meal ideas from this blog or from these amazing keto communities at Samsung Food:
- Ketogenic and Low Carb Recipes for Longevity and Health
- Keto for beginners
- Weekly Keto Weightloss
- Keto Batch Cooking Recipes
- Quick Keto Meals
You can also get some of the best keto snacks, keto desserts and keto drinks from these communities:
What is Keto Diet?
Keto diet, or ketogenic diet, is a high-fat, low carb diet plan that puts your body in a process of “ketosis”. Ketosis is when your body switches to fat as your main fuel instead of carbohydrates. So in order to do this, 70-75% of your calories are allocated for fat, 15-20% are for protein and only 5-10% for carbohydrates.
What to Expect on a Keto diet
Since keto diet can shifts your metabolism into a different direction, it’s normal to feel some differences. Here’s some of the things that may happen when your body is transitioning to ketosis:
- Keto flu which includes fatigue, headache, dizziness, irritability, nausea and brain fog.
- Keto breath, and/or constipation
- Weight loss
- Appetite suppression
Is Keto the “right” Diet for You?
To actually know if this diet fits your lifestyle, you’ll need to evaluate and maybe ask yourself these following questions:
- What is my main health goal?
- Am I ready to commit to making big changes in my diet?
- How long do I see myself following this diet, and is it sustainable?
- Have I consulted a healthcare professional or registered dietitian?
Nowadays, the keto diet is popular for its weight loss and blood sugar control benefits. But it’s good to know that traditionally, this was a diet to help manage seizures, and epilepsy. However, this was always done under strict supervision since a restrictive diet can cause some nutrient deficiencies in the long run. Because of this, it’s important to consider consulting a registered dietitian and healthcare professional – especially if you have any medical conditions. When it comes to your health, it’s always worth consulting a professional before drastically changing your diet.
If you’re interested in other meal plans, check out:
FAQs on Keto Diet
Yes, it’s still possible! You’ll just need to choose fruits that have lower carbohydrate content such as berries. You can refer to this list for other examples.
Alcohol isn’t recommended, but you can include some clear spirits (in moderation) that have low carbohydrate content like vodka, gin, dry wine, and light beers.
It may be different from one person to another, but the usual range is 20-50 grams of net carbs per day.
