The keto diet is a fast way to burn fat and lose weight. Though it’s not meant as a long-term diet plan, it can be extremely useful for short-term fitness goals. By restricting your carbohydrate and glucose intake, you force the body to burn fat for energy in a process called ketosis.
While there are different versions of the keto diet which can allow for more protein intake, a flexible eating schedule, or vegan-friendly eating habits, this is a keto diet plan that you should feel free to alter to fit your lifestyle needs.
Table of Contents
Keto Diet Plan Basics
Suggested Keto Shopping List
7 Day Keto Diet Plan
Tips for Sticking to Your Keto Diet Plan
Where to Go from Here
Keto Diet Plan Basics
On a typical keto diet plan, you would eat no more than 20-25 grams of net carbohydrates—that means the number of carbs you eat minus the amount of fiber/sugar alcohol you eat per day. When beginning a keto diet plan, however, it is more common (and easier!) to start out with a higher amount of carbs —up to 50g a day.
To enter ketosis, you will need to keep track of your macros. How long it takes to get into ketosis depends on your body and how strictly you follow your diet. It usually takes most people 1-2 weeks before their body produces the ketones it uses to fuel their body. As long as you keep your carb intake between 20 – 50g a day, your body will be able to enter ketosis.
Typically, macronutrients are divided this way on a keto diet:
- 55% to 60% fat
- 30% to 35% protein
- 5% to 10% carbohydrates
Since you’re eating so little carbohydrates, making sure the rest of your diet is well-rounded is very important. Adding more protein and fat to your meals gives your body what it needs and reduces your chances of experiencing the dreaded keto flu.
Still confused about how many carbs to eat on keto? You can always sign up for Fresh N Lean’s keto meal plan and we’ll do the hard work for you! We’ll calculate all the carbs and macros so all you have to do is enjoy delicious chef-prepared keto meals.
Suggested Keto Shopping List
While these are not exhaustive lists, they may come in handy to memorize these keto diet plan approved foods the next time you’re out shopping. As a rule of thumb, it’s always better to go for grass-fed and lean meats, and organic vegetables and fruits; these tend to be the healthiest versions of your groceries. If you’re unsure if something is low carb or not, check out the nutrition label or do a quick Google search!
Be sure to check out a longer keto food list for do’s and don’ts here:
Keto Food List: What to Eat and What to Avoid
Great Keto Foods to Look for
This list also contains some foods that are okay in moderation but may not be as healthy in the long run. This is why keto is typically meant for short-term dieting. If you’re looking to stick to keto longer, high-fat foods like cream, butter, and beef become less healthy the more you consume them. To stay heart-healthy, mix up your food rotation and look for healthy fats over high fats in general.
Foods to Avoid or Limit
Just like not all fats are created equal, some foods can surprise you with their carbohydrate content! Even good for you fruits like bananas, beets, winter squashes, and black beans are packed with high amounts of carbs and should be avoided or limited on the keto diet.
7 Day Keto Diet Plan
Keto dieters average about 2 meals per day. However, when first starting, it’s difficult to make that shift without feeling like you’re starving. So, for the first week, don’t feel guilty about having your full 3 meals for breakfast, lunch, and dinner (plus snacks if you’re feeling extra peckish!).
These easy keto recipes can be adjusted to fit your preferences and can be used for week-long meal prep if you make extra. Remember: if you feel under 25g a day is too difficult to manage, you can increase the amount to under 50g a day! Make your keto diet plan work for you, not the other way around.
Easy ways to boost your carb intake would be to snack on an extra serving of food, or to add starchy vegetables and grains to your means. Whole grains, legumes, potatoes, and berries will easily boost your daily carb intake.
Sunday (~19g total carbs)
Breakfast – Scrambled Lox Eggs: Mix pieces of salmon lox, and capers, and top with goat cheese crumbles (~4g carbs)
Lunch – Keto Philadelphia Sushi Rolls (6g carbs)
Dinner – Bunless Burger: substitute buns with two lean beef patties and fill with the rest of your favorite burger toppings (~5g carbs)
Snack – A handful of mixed, salted nuts (~4g carbs)
Monday (~21g total carbs)
Breakfast – Raspberry & Cream Pancakes (8g carbs)
Lunch – Blackened salmon with Cauliflower Rolls: coat a salmon filet with Cajun seasoning and heat with avocado oil in a skillet (6g carbs)
Dinner – Keto Chili with Ground Beef & Spicy Green Peppers (5g carbs)
Snack – Sliced cucumber seasoned with lemon and Tajin (~2g carbs)
Tuesday (~21g total carbs)
Breakfast – Berry Keto Smoothie: Blend unsweetened Greek yogurt, ice, and ¼ cup of mixed frozen berries (~2g carbs)
Lunch – Mini Charcuterie Board: Almonds, mixed berries, cubed cheese, sliced salami, olives, and beef jerky (~8g)
Dinner – “Potato” Leek Keto Soup (6g carbs)
Snack – Almond Butter Cups: Melt dark chocolate, pour into a mold, add a layer of almond butter, another layer of chocolate, and freeze (~5g carbs)
Wednesday (~24.6g total carbs)
Breakfast – Broccoli Cheddar Quiche Cups (4g carbs)
Lunch – Veggie and Hummus Sandwich: Try our keto-friendly bread recipe that only has 1g of carbs per slice (~11g carbs)
Dinner – Lemon Chicken with Steamed Asparagus: Season boneless and skinless chicken thighs with onion powder, salt, pepper, and lemon juice. Pan sear in olive oil and steam asparagus with a tablespoon of butter (~.6g carbs)
Snack – A Healthy Parfait: Plain Greek yogurt topped with coconut flakes, cacao nibs, and sliced peaches (~9g carbs)
Thursday (~22.7g total carbs)
Breakfast – Keto Omelet: Cooked eggs, spinach, cheese, and chopped bacon (~4.7g carbs)
Lunch – Shrimp Scampi Zoodles (11g carbs)
Dinner – Creamy Keto Soup with Shredded Lemon Chicken (3g carbs)
Snack – Keto Chocolate Chip Cookie Bars (4g carbs)
Friday (~23.7g total carbs)
Breakfast – Keto Big Mac Sliders (11g carbs)
Lunch – Tuna Salad with Pork Rinds: Canned tuna works! Just add olive oil-based mayo, celery, salt, and pepper. Use the pork rinds instead of crackers for a perfect scooper (~2.5g carbs)
Dinner – Asian Shrimp and Brussels Sprouts: Toss shrimp and brussels sprouts with olive oil, monk fruit sweetener, and sesame oil. Bake on a sheet pan (~8.2g carbs)
Snack – 2 hardboiled eggs topped with paprika (~2.2g carbs)
Saturday (~25g total carbs)
Breakfast – Egg, Spinach, and Ricotta Muffins (3g carbs)
Lunch – Cauliflower Pesto Flatbread paired with a skinless grilled chicken breast (6g carbs)
Dinner – Instapot Beef, Kale, and Carrot Stew: Chuck roast, baby kale, carrots, diced tomatoes, chicken broth, and some choice spices and you’re good to go in about 15 minutes (~9g carbs)
Snack – Sliced cucumbers with cauliflower hummus dip (~7g carbs)
Tips for Sticking to Your Keto Meal Plan
- Remember there’s an adjustment period: Your body isn’t used to being deprived of carbs, and there are bound to be uncomfortable adjustments. Minimize them with well-planned meals.
- Keep trying until you find what works for you: If achieving ketosis seems difficult for you, shift what times you eat, or what you’re eating.
- Have your meals ready to go: Keto meal prep is essential! It sets you up for the rest of the week and minimizes the effort you put into each mealtime. If you’re tired or short on time, having something ready to eat can keep you on track.
- Seek moral support: Find someone to do keto with! Or ask a loved one to cheer you on when you feel discouraged. It also helps to let others know when you’re on a keto diet so they’re supportive when choosing restaurants and going grocery shopping.
- Drink water: This can minimize the effects of the keto flu and will keep you well-hydrated. Drink a glass with every meal to feel fuller and improve digestion.
- Supplements are your friend: if you’re worried about getting proper nutrition while restricting your diet, supplements are a great way to give your body what it needs without running the risk of eating foods that will break your ketosis.
Where to Go from Here
We hope this example meal plan gives you an idea of how to set a menu for yourself for the week. For more keto dinner ideas and recipes like keto fried chicken and chicken keto casserole, check out these easy-to-follow keto chicken recipes. And read more here for even more keto snack ideas.
Don’t have the time to cook each week? We got you! Just subscribe to Fresh N Lean’s keto diet plan (or one of our other super healthy plans) and have us do the hard work for you.
