A complete week of keto eating — simple recipes, real food, under 20g net carbs daily
Starting keto is easy in theory — just cut carbs — but knowing exactly what to eat day by day is where most beginners get stuck. This 7-day meal plan takes the guesswork out of your first week, with simple meals that don’t require advanced cooking skills and keep you well under 20g net carbs daily.
Before You Start: The Shopping Foundation
Stock these essentials before beginning:
Proteins:
- Eggs (2 dozen)
- Chicken thighs or breasts (1.5kg)
- Ground beef (500g)
- Salmon fillets (400g)
- Bacon (200g)
- Canned tuna (4 cans)
Dairy:
- Butter
- Heavy cream
- Cheddar cheese (block)
- Cream cheese
- Full-fat Greek yogurt (plain)
Vegetables:
- Spinach (large bag)
- Zucchini (4)
- Broccoli (1 head)
- Cauliflower (1 head)
- Avocados (7)
- Cherry tomatoes
- Cucumber
- Leafy greens for salads
Fats and Oils:
- Olive oil (extra virgin)
- Coconut oil
Pantry:
- Salt, pepper, garlic powder, paprika, Italian seasoning
- Dijon mustard
- Apple cider vinegar
- Almonds and walnuts (for snacks)
Daily Targets
- Net carbs: Under 20g
- Protein: 0.7–1g per pound of bodyweight
- Fat: Fill remaining calories
- Calories: TDEE minus 500 (use your personal calculation)
Day 1 — Monday
Breakfast: Scrambled Eggs with Bacon and Avocado
- 3 large eggs scrambled in butter
- 2 strips bacon
- Half an avocado
- Black coffee or tea
Approximate: 480 calories | 25g protein | 4g net carbs
Lunch: Tuna Salad Lettuce Wraps
- 1 can tuna (drained)
- 2 tablespoons mayonnaise
- Diced celery and spring onion
- Salt, pepper, lemon juice
- Served in large lettuce leaves
Approximate: 320 calories | 28g protein | 2g net carbs
Dinner: Pan-Seared Chicken Thighs with Roasted Broccoli
- 2 chicken thighs (skin on)
- 2 cups broccoli roasted in olive oil
- Garlic butter sauce
Approximate: 520 calories | 40g protein | 6g net carbs
Snack: 20 almonds Approximate: 140 calories | 5g protein | 2g net carbs
Day 1 Total: ~1,460 calories | ~98g protein | ~14g net carbs
Day 2 — Tuesday
Breakfast: Keto Omelette
- 3 eggs
- 30g cheddar cheese
- Spinach and mushrooms
- Cooked in butter
Approximate: 420 calories | 28g protein | 3g net carbs
Lunch: Big Salad with Salmon
- Mixed greens, cucumber, cherry tomatoes, avocado
- 150g cooked salmon (flaked)
- Olive oil and lemon dressing
Approximate: 480 calories | 32g protein | 5g net carbs
Dinner: Ground Beef Stir-Fry
- 150g ground beef
- Zucchini, bell pepper, mushrooms
- Soy sauce (1 tbsp), garlic, ginger
- Cooked in olive oil
Approximate: 450 calories | 35g protein | 7g net carbs
Snack: Cucumber slices with cream cheese Approximate: 120 calories | 3g protein | 3g net carbs
Day 2 Total: ~1,470 calories | ~98g protein | ~18g net carbs
Day 3 — Wednesday
Breakfast: Bulletproof Coffee + Bacon and Eggs
- 2 strips bacon
- 2 fried eggs
- Coffee with 1 tablespoon butter and 1 tablespoon heavy cream (optional bulletproof style)
Approximate: 430 calories | 22g protein | 1g net carbs
Lunch: Chicken Caesar Salad (Keto Version)
- 150g grilled chicken breast (sliced)
- Romaine lettuce
- Parmesan shavings
- Caesar dressing (check labels — or make with mayo, lemon, garlic, anchovy paste)
- No croutons
Approximate: 420 calories | 40g protein | 4g net carbs
Dinner: Baked Salmon with Zucchini Noodles
- 200g salmon fillet (baked with lemon and herbs)
- 2 zucchinis spiralized and sautéed in olive oil
- Garlic butter
Approximate: 490 calories | 38g protein | 6g net carbs
Snack: Handful of walnuts + string cheese Approximate: 200 calories | 7g protein | 3g net carbs
Day 3 Total: ~1,540 calories | ~107g protein | ~14g net carbs
Day 4 — Thursday
Breakfast: Greek Yogurt with Berries and Nuts
- 150g plain full-fat Greek yogurt
- Small handful raspberries
- 10 almonds
- Drizzle of vanilla extract
Approximate: 250 calories | 15g protein | 8g net carbs
(Higher carb breakfast — balance with lower-carb lunch and dinner)
Lunch: Egg Salad
- 3 hard-boiled eggs
- 2 tablespoons mayonnaise
- Dijon mustard, celery, dill
- Served on cucumber slices or in lettuce
Approximate: 380 calories | 18g protein | 2g net carbs
Dinner: Beef Burger (Bunless)
- 200g beef patty
- Lettuce, tomato, avocado
- Cheddar cheese
- Mustard and mayo (no ketchup)
- Served with side salad
Approximate: 580 calories | 40g protein | 5g net carbs
Snack: Celery with almond butter (1 tablespoon) Approximate: 100 calories | 3g protein | 2g net carbs
Day 4 Total: ~1,310 calories | ~76g protein | ~17g net carbs
Day 5 — Friday
Breakfast: Bacon, Egg, and Cheese “Sandwich” (Lettuce Wrapped)
- 3 strips bacon
- 2 fried eggs
- Slice of cheddar
- Wrapped in large lettuce leaves
Approximate: 450 calories | 28g protein | 1g net carbs
Lunch: Tuna Avocado Bowl
- 1 can tuna
- 1 avocado (mashed)
- Lime juice, salt, chili flakes
- Cherry tomatoes
- Served over mixed greens
Approximate: 420 calories | 30g protein | 4g net carbs
Dinner: Chicken Thighs with Cauliflower Rice
- 2 chicken thighs (baked with paprika, garlic, olive oil)
- Cauliflower blended and sautéed as rice substitute
- Side of steamed broccoli
Approximate: 510 calories | 42g protein | 7g net carbs
Snack: 2 hard-boiled eggs Approximate: 140 calories | 12g protein | 0g net carbs
Day 5 Total: ~1,520 calories | ~112g protein | ~12g net carbs
Day 6 — Saturday
Breakfast: Keto Pancakes
- 2 eggs
- 60g cream cheese
- Blended together, cooked in butter as small pancakes
- Top with a few raspberries and sugar-free syrup (or just butter)
Approximate: 380 calories | 18g protein | 3g net carbs
Lunch: Big Antipasto Salad
- Mixed greens
- Salami, prosciutto
- Olives, artichoke hearts
- Mozzarella balls
- Olive oil and red wine vinegar dressing
Approximate: 450 calories | 22g protein | 5g net carbs
Dinner: Stuffed Bell Peppers (Keto)
- 2 bell peppers (halved)
- Filled with ground beef, diced tomatoes, cheese, Italian seasoning
- Baked until soft
Approximate: 520 calories | 38g protein | 10g net carbs
(Higher carb day — still under 20g net total)
Snack: Cheese slices and cucumber Approximate: 120 calories | 7g protein | 2g net carbs
Day 6 Total: ~1,470 calories | ~85g protein | ~20g net carbs
Day 7 — Sunday
Breakfast: Full Keto Breakfast
- 3 eggs (any style)
- 3 strips bacon
- Sautéed mushrooms and spinach in butter
- Half avocado
- Black coffee
Approximate: 520 calories | 32g protein | 4g net carbs
Lunch: Chicken and Avocado Salad
- 150g leftover chicken (shredded or sliced)
- Avocado, mixed greens, cucumber
- Lemon olive oil dressing
Approximate: 420 calories | 35g protein | 3g net carbs
Dinner: Salmon with Asparagus and Hollandaise
- 200g salmon (pan-seared)
- Asparagus roasted in olive oil
- Simple hollandaise (egg yolk, butter, lemon juice)
Approximate: 560 calories | 38g protein | 4g net carbs
Snack: Mixed nuts (small handful) Approximate: 160 calories | 5g protein | 3g net carbs
Day 7 Total: ~1,660 calories | ~110g protein | ~14g net carbs
Tips for Making This Plan Work
Batch cook on Sunday: Hard-boil a dozen eggs, cook a large batch of chicken, wash and prep salad greens. Having protein ready in the fridge eliminates the “nothing is prepared” excuse.
Meal prep your snacks: Portion nuts into small bags for the week. Have hard-boiled eggs, cheese slices, and cut cucumber ready to grab.
Keep it simple: You don’t need complicated recipes to eat well on keto. Most of these meals take 15–20 minutes to prepare. Simple works.
Manage the keto flu: As covered in our guide to what is the keto flu and how to beat it, salt everything aggressively, supplement magnesium, and drink plenty of water throughout week 1.
Check ketones: Use urine strips in the first week to confirm you’re reaching ketosis. By day 3–5 with strict adherence, most people are in measurable ketosis.
Don’t fear fat: If you’re hungry, add fat — more butter on vegetables, more olive oil on salads, a small handful of nuts. Fat is your primary fuel source on keto.
After Week 1
Once you’ve completed this week, you’ll have a strong sense of which meals you enjoy and which keto-friendly foods you prefer. Build your second and third weeks around your favorites from this plan.
For the complete beginner’s guide to keto beyond the first week, our article on how to lose weight on keto for beginners covers everything in one place.
How did your first week of keto go — and which meal from this plan became your favorite? Share in the comments.
