7-Day Keto Diet Plan (free PDF)

If you’re looking to jumpstart your weight loss or simply want to maintain a healthy lifestyle, our 7-day keto diet meal plan (with free PDF might I add!) can help you achieve your goals.

While there are many different ways to follow the diet, a 7-day keto diet plan can provide you with structure and guidance to kickstart success as you make the transition to this new way of eating.

Our keto diet plan includes delicious recipes for breakfast, lunch, and dinner, plus a few bonus meals to switch it up a little. Although this is a 7-day meal plan, it can be extended out to however long a time period as you desire.

Jump to the free keto diet meal plan.

Or download the PDF version below:

What Is The Keto Diet?

The ketogenic diet is based on a high-fat, low-carbohydrate eating plan. This has been shown to promote weight loss and help improve overall health.

On a ketogenic diet, you’ll typically consume around 70-80% of your calories from fat, 10-20% from protein, and 5-10% from carbohydrates. This ratio helps to encourage your body to enter a state of ketosis. This is where it begins burning fat for energy instead of glucose.

While the exact science behind the diet is still being studied, there is evidence to suggest that it can be a very effective tool for weight loss and improving overall health.

If you want to read more check out our other resources:

Who Is This Keto Meal Plan For?

If you’re completely new to the keto lifestyle, you’re going to have a hard time. Especially since you’re going to make mistakes finding suitable foods.

We know that starting a keto diet can be tricky, as it requires a complete overhaul of your eating habits. That’s why we’ve put together a 7-day keto diet meal plan. This plan includes delicious recipes for breakfast, lunch, and dinner, as well as snacks/desserts to keep those cravings in check.

The meals and snacks are all easy to prepare and can be easily adapted to your own preferences. The key to success on the keto diet is to stick with it for at least a few weeks in order to see results.

With this 7-day meal plan, you can also get a head start on reaching your weight loss and health goals.

So, if you’re

  • New to the keto diet
  • Trying to lose weight and keep it off
  • Looking to improve your health

This keto diet plan was created with you in mind.

Can This Keto Diet Plan Help Me Lose Weight?

Absolutely.

A keto diet can help you lose weight quickly and effectively. In fact, one study showed that people who followed a ketogenic diet for 24 weeks lost an average of 15% of their body weight.

When you follow the keto diet, your body enters a state of ketosis, in which it burns fat for energy rather than carbohydrates. This process leads to weight loss and can also help to regulate blood sugar levels.

In addition, the keto diet has been shown to improve cholesterol levels and reduce inflammation. 

All in all, your body becomes much more efficient at using fat for energy, which can lead to rapid weight loss.

Keto Diet Meal Plan Structure

This meal plan covers 7 days’ worth of meals (3 meals per day, optional snack in the mix) that can be interchanged as you see fit.

It contains bonus meals as well so you can easily repeat the recipes the following week to improve dietary compliance beyond the initial 7 days.

The meals are fat-heavy, moderate in protein, and generally low in carbohydrates, which helps you adapt to the ketogenic lifestyle and start seeing success with weight loss, and improved health.

That being said, there’s also a reason why you will see certain ingredients frequently in these recipes. For instance:

Eggs: High in protein, vitamins, and minerals, and fat to help support normal hormonal production. Fats aren’t the main culprit that causes weight gain as science has confirmed over the past decades.

Olive Oil: Healthy, polyunsaturated olive oil is heart friendly and anti-inflammatory in nature.

Broccoli: Great for satiety, and also for suppressing the production of estrogen in men as it is a natural anti-estrogenic food.

Avocadoes: Another excellent source of healthy fats, as well as fiber to help with regularity and satiety.

Zucchini: Lower in carbs than other vegetables, but still a great source of vitamins and minerals (and a nice pasta alternative!)

Cauliflower: Low in carbs, makes a great substitute for rice and is high in vitamins and minerals.

Chicken: A lean protein source that is also rich in B vitamins, essential for energy production.

As you can see, the meals are designed with not only weight loss in mind, but also to help support a healthy lifestyle.

Plus, we have included recipes that include beef, pork, and fish, to appeal to all tastes and to avoid boredom.

Now let’s get to the recipes!

The 7-day Keto Diet Plan

Day 1

Breakfast

Bacon and Egg Cups

These little egg cups are perfect for on-the-go mornings. Just pop them in the oven for a few minutes and enjoy! 

Bacon and egg cups

Ingredients:

  • 6 slices bacon, diced
  • 4 eggs
  • 1/2 cup shredded cheddar cheese
  • Salt and pepper to taste
  • 100g baby spinach

Instructions:

  1. Preheat oven to 350 degrees F (175 degrees C). Grease a 12-cup muffin tin with cooking spray.
  2. Cook bacon in a skillet over medium heat until crisp. Remove bacon from skillet with a slotted spoon, and drain on paper towels.
  3. Break eggs into a bowl, and whisk until smooth. Stir in bacon, cheese, salt, and pepper, and baby spinach.
  4. Pour egg mixture into muffin cups.
  5. Bake in the preheated oven for 15 minutes, or until firm.

Servings:

  • Makes 12 egg cups

Nutritional facts (per egg cup):

Protein

Cut of t-bone

4g

Carbs

Slices of bread

2g

Fat

Half avocado with seed

9g

Calories

Empty plate with cutlery

99

Lunch

Oven Roasted Caprese Salad

Keto Caprese salad is a salad that typically consists of mozzarella cheese, tomatoes, and basil. The salad can be served either cold or warm, and it’s a popular dish for those following the ketogenic diet.

Caprese salad

Ingredients:

  • 1 pound mozzarella cheese, sliced
  • 1/2 cup balsamic vinegar
  • 1/4 cup olive oil
  • 1 teaspoon dried basil leaves
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 large tomato, sliced
  • 4 fresh basil leaves

Instructions:

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Arrange mozzarella cheese slices, tomato slices, and fresh basil leaves on a baking sheet.
  3. Drizzle balsamic vinegar and olive oil over vegetables. Sprinkle with dried basil leaves, salt, and black pepper.
  4. Bake in preheated oven for 15 minutes, or until cheese is melted and bubbling.

Servings:

  • Makes 4 servings

Nutritional facts (per serving):

Protein

Cut of t-bone

22g

Carbs

Slices of bread

7g

Fat

Half avocado with seed

36g

Calories

Empty plate with cutlery

490

Dinner

Sheet Pan Garlic Shrimp and Broccoli With Lemon Garlic Sauce

This Sheet Pan Garlic Shrimp and Broccoli is a highly sought after dish by seafood lovers. It’s made with shrimp, broccoli, and a lemon garlic sauce, to give it than tangy and savory flavor.

Sheet pan garlic shrimp and broccoli

Ingredients:

  • 1 pound shrimp, peeled and deveined
  • 1 head broccoli, cut into florets
  • 1/4 cup olive oil
  • 3 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • For the lemon garlic sauce:
  • 1/4 cup olive oil
  • 3 cloves garlic, minced
  • 1/4 cup lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 thin slices of lemon

Instructions:

  1. Preheat oven to 400 degrees F.
  2. In a large bowl, mix together shrimp, broccoli, olive oil, garlic, salt, pepper, lemon slices.
  3. Transfer to a baking sheet and bake for 12-15 minutes, or until shrimp are cooked through.
  4. Meanwhile, prepare the lemon garlic sauce by whisking together olive oil, garlic, lemon juice, salt, and pepper.
  5. Once shrimp and broccoli are cooked, drizzle with lemon garlic sauce and serve immediately.

Servings:

  • Makes 4 servings

Nutritional facts (per serving):

Protein

Cut of t-bone

27g

Carbs

Slices of bread

7g

Fat

Half avocado with seed

28g

Calories

Empty plate with cutlery

430

Day 2

Breakfast

Ham and Cheese Frittata

This frittata is packed with protein and makes a great breakfast or brunch option when entertaining guests. Cut it into small pieces and serve with a side salad for a stronger meal.

Ham and cheese frittata

Ingredients:

  • 1/4 cup olive oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 8 eggs
  • 1/4 cup milk
  • 1 tablespoon Dijon mustard
  • salt and black pepper to taste
  • 1/2 pound ham, diced
  • 1 cup shredded Swiss cheese
  • 1/8 cup chopped parsley

Instructions:

  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. Heat olive oil in a large oven-proof skillet over medium heat. Add onion and garlic, and cook until softened, about 5 minutes.
  3. In a bowl, whisk together eggs, milk, Dijon mustard, salt, and black pepper. Pour into the skillet over the onion mixture.
  4. Add ham and cheese, and stir gently to combine. Place skillet in the oven, and bake until frittata is firm and golden brown, about 25 minutes.
  5. Garnish with chopped parsley.

Servings:

  • Serves 6-8

Nutritional facts (per serving):

Protein

Cut of t-bone

15g

Carbs

Slices of bread

3g

Fat

Half avocado with seed

21g

Calories

Empty plate with cutlery

297

Lunch

Chicken Chapli Kebabs

These kebabs are a delicious and easy way to enjoy chicken for lunch. They are made with ground chicken, spices, and herbs, and they can be served with a side of salad. It is noteworthy that even though these are called kebabs, they more closely resemble patties when prepared.

Chicken chapli kebabs

Ingredients:

  • 1 pound ground chicken
  • 1 onion, diced
  • 1 tablespoon cumin powder
  • 1 tablespoon coriander powder
  • 1 teaspoon garam masala
  • 1/4 cup chopped cilantro
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, mix together ground chicken, onion, cumin powder, coriander powder, garam masala, cilantro, salt, and pepper.
  2. Shape the mixture into small patties.
  3. Heat a grill or pan over medium heat and cook kebabs for 5-7 minutes per side, or until cooked through.

Servings:

  • Makes 4 servings

Nutritional facts (per kebab):

Protein

Cut of t-bone

22g

Carbs

Slices of bread

2g

Fat

Half avocado with seed

15g

Calories

Empty plate with cutlery

210

Dinner

Keto Spaghetti and Meatballs

If you miss spaghetti, all hope is not lost! Keto-friendly versions of pasta exist as well. Palmini (Heart of palm) and seaweed are some options for keto-friendly spaghetti – with the former being our choice for this specific recipe.

The meatballs are made with ground beef, pork, and spices. This meal can also be made for lunch too!

Keto spaghetti meatballs

Ingredients:

  • 1 pound ground beef
  • 1/2 pound ground pork
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup chopped parsley
  • 2 cloves garlic, minced
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 egg, beaten
  • 1/4 cup olive oil
  • 1 head broccoli, cut into florets
  • 1/2 cup tomato sauce

For the spaghetti:

  • 1 package of Palmini noodles

Instructions:

  1. Preheat oven to 400 degrees F.
  2. In a large bowl, mix together ground beef, pork, Parmesan cheese, parsley, garlic, salt, pepper, and egg.
  3. Shape into small meatballs and set aside.
  4. In a large skillet over medium-high heat, heat olive oil.
  5. Once hot, add broccoli florets and cook for 3-5 minutes, or until slightly softened.
  6. Add meatballs to the skillet and cook for 5-7 minutes, or until browned.
  7. Add tomato sauce and bring to a simmer.
  8. Meanwhile, prepare Palmini noodles according to package instructions.
  9. Once the noodles are cooked, drain and add to the skillet with the sauce and meatballs.
  10. Toss to combine and serve immediately.

Servings:

  • Makes 4 servings

Nutritional facts (per serving):

Protein

Cut of t-bone

28g

Carbs

Slices of bread

7g

Fat

Half avocado with seed

45g

Calories

Empty plate with cutlery

630

Day 3

Breakfast

Hardboiled Egg Bites

These hardboiled egg bites make a great healthy snack or breakfast. You can make them ahead of time and store them in the fridge for up to a week. These are basically “sandwiches” of ham and cheese between two halves of a hardboiled egg.

Hardboiled Egg Bites

Ingredients:

  • 6 hard-boiled eggs
  • 1/4 cup milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup diced ham
  • 1/4 cup shredded cheddar cheese

Instructions:

  1. Cut eggs in half lengthwise, and remove yolks.
  2. In a bowl, mash egg yolks with milk, salt, and pepper.
  3. Mix in ham and cheese.
  4. Spoon mixture back into egg whites.
  5. Serve immediately, or store in the fridge in an airtight container for up to a week. Alternatively, you can leave the yolk intact and simply add cheese and cooked ham between the two halves.

Servings:

  • Makes 8 servings

Nutritional facts (per egg bite):

Protein

Cut of t-bone

8g

Carbs

Slices of bread

1g

Fat

Half avocado with seed

12g

Calories

Empty plate with cutlery

153

Lunch

Salmon And Avocado Keto Sushi Rolls

These sushi rolls are a fun and easy way to enjoy salmon and avocado. They are made with nori sheets, salmon, avocado, and cucumber, and they can be served with a side of soy sauce.

Salmon and avocado keto sushi rolls

Ingredients:

  • 4 nori sheets
  • 1/2 pound sashimi grade salmon, sliced
  • 1 avocado, sliced
  • 1 cucumber, sliced

Instructions:

  1. Place a nori sheet on a sushi mat or a piece of parchment paper.
  2. Arrange salmon, avocado, and cucumber slices in the center of the nori sheet.
  3. Roll up the nori sheet tightly, using the mat or parchment paper to help you.
  4. Slice the sushi roll into 8 pieces and serve with soy sauce.

Servings:

  • Makes 4 servings

Nutritional facts (per piece):

Protein

Cut of t-bone

7g

Carbs

Slices of bread

3g

Fat

Half avocado with seed

9g

Calories

Empty plate with cutlery

130

Dinner

Grilled Steak With Asparagus And Roasted Tomatoes

This grilled steak with asparagus and roasted tomatoes is a hearty and filling meal that’s perfect for a summer (or any!) night. The steak is seasoned with rosemary and garlic, and the vegetables are roasted in the oven until they’re tender.

Grilled Steak With Asparagus And Roasted Tomatoes

Ingredients:

  • 1 pound flank steak
  • 1 bunch asparagus, trimmed
  • 1 pint cherry tomatoes
  • 1/4 cup olive oil
  • 1 tablespoon chopped rosemary
  • 2 cloves garlic, minced
  • Salt and black pepper, to taste

Instructions:

  1. Preheat oven to 400 degrees F.
  2. Season steak with rosemary, garlic, salt, and pepper. Heat a grill pan over medium-high heat and grill steak for 4-5 minutes per side, or until the desired doneness is reached.
  3. In a large bowl, toss asparagus and cherry tomatoes with olive oil. Season with salt and pepper, then transfer to a baking sheet. Roast in the oven for 10-12 minutes, or until tender.
  4. Slice steak against the grain, then serve with roasted asparagus and cherry tomatoes.

Servings:

  • Makes 4 servings

Nutritional facts (per serving):

Protein

Cut of t-bone

28g

Carbs

Slices of bread

7g

Fat

Half avocado with seed

36g

Calories

Empty plate with cutlery

490

Day 4

Breakfast

Crustless Ham and cheese quiche

This quiche is a classic favorite and can easily be made keto-friendly by using a low-carb crust or no crust at all. For this variety, we will be going crustless.

Crustless Ham and cheese quiche

Ingredients:

  • 1/2 cup shredded cheddar cheese
  • 6 eggs
  • 1/4 cup heavy cream
  • 3/4 cup diced ham
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. In a large bowl, whisk together eggs and cream. Stir in cheese, ham, salt, and pepper.
  3. Pour mixture into a 9-inch pie dish.
  4. Bake in the preheated oven for 25 minutes, or until firm.

Servings:

  • Makes 6 servings

Nutritional facts (per slice):

Protein

Cut of t-bone

12g

Carbs

Slices of bread

1g

Fat

Half avocado with seed

17g

Calories

Empty plate with cutlery

260

Lunch

Philly Cheesesteak Skillet

This Philly Cheesesteak Skillet is a quick and easy way to enjoy a classic sandwich. It’s made with ground beef, peppers, onions, and cheese, and it can be served with a side of keto ranch dressing

Philly cheesesteak skillet

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound ground beef
  • 1 onion, diced
  • 2 bell peppers, sliced lengthwise
  • 1/2 cup shredded cheese

Instructions:

  1. Heat olive oil in a large skillet over medium heat.
  2. Add ground beef and onions, and cook until the beef is browned.
  3. Add green pepper and cook for an additional 3-5 minutes.
  4. Stir in cheese until melted.
  5. Serve with a side of ranch dressing (be sure to use keto or low-carb variety).

Servings:

  • Makes 4 servings

Nutritional facts (per serving):

Protein

Cut of t-bone

25g

Carbs

Slices of bread

5g

Fat

Half avocado with seed

32g

Calories

Empty plate with cutlery

430

Dinner

Turkey Burger With Cheese, Avocado, And Bacon

This turkey burger with cheese, avocado, and bacon is a delicious and easy meal that’s perfect for any night of the week. The burgers are seasoned with rosemary and garlic, then topped with cheese, avocado, and bacon. Serve with a side of roasted vegetables or a salad for a complete meal.

Turkey Burger With Cheese, Avocado, And Bacon

Ingredients:

  • 1 pound ground turkey
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon chopped rosemary
  • 2 cloves garlic, minced
  • Salt and black pepper, to taste
  • 4 slices cheddar cheese
  • 1 avocado, sliced
  • 1 tomato sliced
  • 8 strips bacon, cooked
  • 8 leaves lettuce

Instructions:

  1. Preheat oven to 350 degrees F.
  2. In a large bowl, mix together ground turkey, Parmesan cheese, rosemary, garlic, salt, and pepper.
  3. Shape into 4 burger patties and place on a greased baking sheet. Bake for 15-20 minutes, or until cooked through.
  4. Use the lettuce leaves and tomato as a base.
  5. Add the burger on top.
  6. Top each burger with a slice of cheese, then avocado and bacon. Serve immediately.

Servings:

  • Makes 4 servings

Nutritional facts (per serving):

Protein

Cut of t-bone

36g

Carbs

Slices of bread

7g

Fat

Half avocado with seed

48g

Calories

Empty plate with cutlery

650

Day 5

Breakfast

Crustless Quiche Lorraine

Another breakfast favorite quiche, the quiche Lorraine differs from the ham and cheese variety in that it contains bacon, leek and onions. This recipe is also made crustless to keep the carb count low.

Crustless quiche lorraine

Ingredients:

  • 1/2 cup shredded Swiss cheese
  • 1/4 cup diced onion
  • 6 eggs
  • 1/4 cup heavy cream
  • 3/4 cup diced bacon
  • 1/4 cup diced leek
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. In a large bowl, whisk together eggs and cream. Stir in cheese, bacon, onion, leek, salt, and pepper.
  3. Pour mixture into a 9-inch pie dish.
  4. Bake in the preheated oven for 25 minutes, or until firm.

Servings:

  • Makes 6 servings

Nutritional facts (per slice):

Protein

Cut of t-bone

13g

Carbs

Slices of bread

1g

Fat

Half avocado with seed

20g

Calories

Empty plate with cutlery

276

Lunch

Keto Club Sandwich

This Keto Club Sandwich is a delicious and easy way to enjoy a classic sandwich, except that it uses lettuce instead of bread. It’s made with chicken, bacon, avocado, tomato, and mayo, and it can be served with a side of keto ranch dressing.

Keto club sandwich

Ingredients:

  • 8 slices bacon, cooked
  • 1/2 pound cooked chicken, sliced
  • 1 avocado, sliced
  • 1 tomato, sliced
  • 4 leaves lettuce
  • 1/4 cup mayonnaise

Instructions:

  1. Arrange bacon, chicken, avocado, tomato, and lettuce on a plate.
  2. Spread mayonnaise on top of chicken and avocado slices.
  3. Top with another leaf of lettuce and wrap if necessary to prevent spillage.
  4. Serve with a side of ranch dressing if desired

Servings:

  • Makes 4 servings

Nutritional facts (per serving):

Protein

Cut of t-bone

32g

Carbs

Slices of bread

7g

Fat

Half avocado with seed

38g

Calories

Empty plate with cutlery

510

Dinner

Keto Chicken Enchiladas

These keto chicken enchiladas are a delicious and easy meal that’s perfect for any night of the week. The enchiladas are filled with shredded chicken, cheese, and green chiles, then topped with a homemade enchilada sauce. Serve with a side of sour cream or guacamole for a complete meal. No tortillas are used for the keto version, but instead, chicken is used as the “tortilla”.

Keto Chicken Enchiladas

Ingredients:

  • 1 pound boneless, skinless chicken breasts, shredded
  • 1 (4-ounce can diced green chillies)
  • 1 cup shredded cheddar cheese
  • 1/2 cup sour cream
  • 1/2 cup salsa
  • 1/4 cup chopped cilantro
  • Salt and black pepper, to taste

For the enchilada sauce:

  • 1 tablespoon olive oil
  • 1/2 onion, diced
  • 2 cloves garlic, minced
  • 1 (10-ounce can red enchilada sauce)
  • 1 cup chicken broth
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • Salt and black pepper, to taste

Instructions:

  1. Preheat oven to 350 degrees F.
  2. In a large bowl, mix together chicken, green chiles, cheddar cheese, sour cream, salsa, and cilantro. Season with salt and black pepper then set aside.
  3. To make the enchilada sauce, heat olive oil in a large saucepan over medium heat. Add onion and garlic, and cook until softened. Stir in enchilada sauce, chicken broth, chili powder, and cumin. Season with salt and black pepper, then bring to a simmer.
  4. To assemble the enchiladas, divide the chicken mixture evenly among the chicken breasts, then roll them up.
  5. Pour the enchilada sauce into a 9×13-inch baking dish, then place the chicken enchiladas in the sauce. Bake for 25-30 minutes, or until heated through.

Servings:

  • Makes 4 servings

Nutritional facts (per serving):

Protein

Cut of t-bone

38g

Carbs

Slices of bread

10g

Fat

Half avocado with seed

26g

Calories

Empty plate with cutlery

430

Day 6

Breakfast

Keto Pancakes

Yes, pancakes can be part of a healthy breakfast! However, there is no wheat-based flour used in this recipe. Instead, we use a low-carb flour alternative and coconut milk to make these delicious pancakes.

Keto pancakes

Ingredients:

  • 1/2 cup almond flour
  • 1/4 cup coconut flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 3 eggs
  • 1/4 cup coconut milk
  • 1 tablespoon olive oil or melted butter

Instructions:

  1. In a large bowl, whisk together almond flour, coconut flour, baking powder, and salt.
  2. In another bowl, whisk together eggs, coconut milk, and oil.
  3. Add wet ingredients to dry ingredients, and mix until well combined.
  4. Heat a large skillet over medium heat, and coat with oil. Scoop 1/4 cup batter per pancake onto the skillet. Cook until bubbles form and edges are golden brown, about 2 minutes per side.

Servings:

  • Makes 4 (2 pancakes each)

Nutritional facts (per pancake):

Protein

Cut of t-bone

5g

Carbs

Slices of bread

3g

Fat

Half avocado with seed

15g

Calories

Empty plate with cutlery

190

Lunch

BLT Low Carb Melted Cheese Wraps

While a classic BLT uses bread, this wrap makes use of cheese. We know that eating lettuce day after day might get boring, so feel free to wrap them in actual cheese!

BLT low carb melted cheese wraps

Ingredients:

  • 4 slices bacon, cooked
  • 1 tomato, sliced
  • 4 leaves lettuce
  • 4 slices cheese

Instructions:

  1. Preheat oven to 350 degrees F.
  2. Line a baking tray with parchment paper.
  3. Arrange the slices of cheese in tiles so that they form a big square.
  4. Place baking tray into the oven and bake until cheese has melted and lightly brown on the edges.
  5. Remove cheese from oven and cool for 5 mins.
  6. Top with a slice of bacon, tomato slice, and lettuce leaf.
  7. Roll up the cheese around the fillings, slice into 4 pieces, and serve immediately.

Servings:

  • Makes 4 servings

Nutritional facts (per wrap):

Protein

Cut of t-bone

11g

Carbs

Slices of bread

1g

Fat

Half avocado with seed

9g

Calories

Empty plate with cutlery

140

Dinner

Keto Crockpot Lasagne

This keto crockpot lasagne is a delicious and easy meal that’s perfect for savory food lovers. The lasagne is made with layers of cheese, ground beef, and spiralized zucchini, then topped with a homemade tomato sauce. The finished product is hearty and filling to quash hunger in its tracks.

Keto Crockpot Lasagne

Ingredients:

  • 1 pound ground beef
  • 1/2 onion, diced
  • 3 cloves garlic, minced
  • Salt and black pepper, to taste
  • 1 (24-ounce jar tomato sauce)
  • 1 (6-ounce can tomato paste)
  • 1 teaspoon Italian seasoning
  • 1/4 cup chopped parsley
  • 2 cups shredded mozzarella cheese
  • 1 cup ricotta cheese
  • 3 zucchini, thinly sliced lengthwise

Instructions:

  1. In a large skillet over medium heat, cook ground beef, onion, and garlic until the beef is browned. Season with salt and black pepper, then drain any excess fat.
  2. Stir in tomato sauce, tomato paste, Italian seasoning, and parsley. Bring to a simmer and cook for 5 minutes.
  3. In a 6-quart crockpot, spread 1/2 cup of the tomato sauce mixture on the bottom. Top with 1/3 of the mozzarella cheese, then 1/2 of the zucchini slices. Repeat the layers.
  4. Cook on low for 4 hours, or until the lasagne is cooked through.

Servings:

  • Makes 6 servings

Nutritional facts (per serving):

Protein

Cut of t-bone

26g

Carbs

Slices of bread

10g

Fat

Half avocado with seed

22g

Calories

Empty plate with cutlery

360

Day 7

Breakfast

Keto Breakfast Burrito

This recipe is a twist on the classic breakfast burrito that uses low-carb tortilla. It is packed with all of the flavors you love, including eggs, bacon, cheese, and avocado.

You can buy low-carb tortillas at your local supermarket.

Keto breakfast burrito

Ingredients:

  • 4 low-carb tortillas
  • 6 eggs
  • 1/4 cup non-dairy milk
  • 1 tablespoon butter
  • 8 strips bacon, diced
  • 1/2 cup shredded cheddar cheese
  • 1 avocado, diced
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, whisk together eggs and milk.
  2. In a large skillet over medium heat, melt butter. Add eggs and scramble until cooked through.
  3. Lay out low-carb tortilla flat on a plate.
  4. Add the scrambled eggs, bacon, cheese, avocado, salt, and pepper.
  5. Wrap in foil, and serve immediately, or store in the fridge for up to a week.

Servings:

  • Makes 4 servings

Nutritional facts (per burrito):

Protein

Cut of t-bone

20g

Carbs

Slices of bread

7g

Fat

Half avocado with seed

32g

Calories

Empty plate with cutlery

432

Lunch

Avocado Tuna Bowls

These Avocado Tuna Bowls are a delicious and easy way to get your seafood fix. They’re made with canned tuna, avocado, and mayo, and provide important Omega-3 fats.

Avocado tuna bowls

Ingredients:

  • 1 can tuna, drained
  • 4 avocados, cut into half
  • 2 tablespoons mayonnaise
  • Furikake

Instructions:

  1. Cut the avocadoes into half and remove the pit.
  2. Scoop out some of the avocado flesh to make a bigger hole, and then spoon in the tuna, mixed with cucumber and mayonnaise.
  3. Sprinkle with furikake.
  4. Enjoy as is, or with a side of keto ranch dressing.

Servings:

  • Makes 4 servings

Nutritional facts (per 2 avocado bowls):

Protein

Cut of t-bone

28g

Carbs

Slices of bread

7g

Fat

Half avocado with seed

42g

Calories

Empty plate with cutlery

520

Dinner

Keto Slow Cooker Chicken Curry

Curry lovers, rejoice! This keto slow cooker chicken curry is a delicious and easy meal that really hits the spot when craving Indian cuisine. The curry is made with chicken, coconut milk, and a variety of spices, then simmered in the crockpot until it’s fall-apart tender. Serve over cauliflower rice or zucchini noodles for a complete meal.

Keto slow cooker chicken curry

Ingredients:

  • 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • 2 tablespoons curry powder
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • Salt and black pepper, to taste
  • 1 (14-ounce can coconut milk)
  • 1/2 cup chicken broth
  • 1 tablespoon chopped cilantro

Instructions:

  1. In a large bowl, mix together chicken, onion, garlic, ginger, curry powder, turmeric, cumin, salt and black pepper.
  2. Pour the mixture into a 6-quart crockpot. Add coconut milk and chicken broth, then stir to combine.
  3. Cook on low for 6-8 hours, or until the chicken is cooked through.
  4. Stir in cilantro before serving. Serve over cauliflower rice or zucchini noodles.

Servings:

  • Makes 4 servings

Nutritional facts (per serving):

Protein