You’re here because you want this 7-day meal plan to tide you over the week. Now, I’ve gotten a lot of requests to provide a sample 7-day meal plan based on the Keto diet. I totally get that. Most of my readers are working moms and dads, and may not have the time to find the recipes needed for the week.
That’s also why I started this blog. To use the resources that I have over the years to help you get started on your Keto diet. I understand the fuss when I was new to the diet. There was so much information to process, and it was difficult to figure out what recipes would actually be suitable for the Keto diet.
By providing you with the resources that I have, I hope to ease your load and help you quickly start your new Keto journey.
This post may contain affiliate links. But the good news is that they come at no monetary cost to you. They may generate a small commission to support the running of the site.
Importantly, a lot of the recipes here are focussed on convenience, ease of preparation and affordability.
I’m constantly working out new lists of top recipes that I would recommend. These recipes are some of my favourites, and have tried and tested. If you want to be kept in the loop about these lists I’m working on, join our mailing list now. You can expect such informational articles, as well as other easy, healthy Keto recipes (breakfast, lunch, dinner, dessert, snack).
You’ll notice that desserts don’t appear everyday, and that’s intentional because desserts can be quite high in calories and sugar so they should be consumed much less often.
Grocery and equipment list
These are some groceries and equipment that may not be present in every kitchen. I’ve taken the time to select the brands that I prefer because they’re: 1. health-conscious and 2. affordable.
Day 1: Breakfast
Gluten-free French Crepe (with Cassava Flour)
You would’ve seen this over here. It’s making another entrance in this list because it’s been a fan-favourite. I actually received emails telling me how good this was. Obviously, it had to be featured in this meal plan.
- Calories: 51
- Total Carbs: 4g
- Net Carbs: 3g
- Fats: 3g
- Protein: 1g
Day 1: Lunch
Stuffed Chicken Breast with Bacon
Chicken Breast. Protein? Check. Low-Carb? Check. High-fat? Check. This recipe fits the requirements of the keto diet perfectly well. But what I really like about this recipe is that it’s a very tasty, mouthwatering dish.
You rarely find a chicken breast wrap because it’s so easy to dry out the inner parts of the wrap. But because pesto and cheese is stuffed inside, the fattiness retains the moisture of the chicken breast really well as it cooks.
- Calories: 453
- Total Carbs: 6g
- Net Carbs: 4g
- Fats: 29g
- Protein: 40g
Day 1: Dinner
Keto Ground Beef Casserole
The appearance of the dish really says it all. As we approach autumn, and when temperatures start to fall, this recipe becomes more and more attractive to have in the chilly weather. It literally warms you from the inside.
Nothing probably goes better with beef than mushrooms. You got to try this one-pan wonder!
- Calories: 281
- Total Carbs: 4g
- Net Carbs: 3.125g
- Fats: 20g
- Protein: 18g
Day 1: Dessert
Keto Chocolate Chip Cookie Dough Fat Bombs
One reason why I like this recipe is because of its flexibility. This means that you can simply change the peanut butter used in this recipe. The flexibility will suit really well for anyone on a diet, or if you have nut allergies.
They’re easy to eat, and are such small bites that you’ll find it difficult to munch down on the entire plate.
- Calories: 101
- Fats: 10.2g
- Protein: 1.6g
Day 2: Breakfast
Keto Banana Nut Muffins
This is probably one of the better Keto breakfast recipes around. I love the banana-walnut combination. Why wouldn’t you want these two big ingredients in your recipes?
Start your day right with this amazing fluffy muffins and you’ll get what I mean.
- Calories: 186
- Total carbs: 5.6g
- Net Carbs: 2.5g
- Fats: 15.3
- Protein: 6.5g
Day 2: Lunch
Keto Chicken Thighs with Creamy Mushroom Sauce
What about this recipe? It’s taken right out from Mom’s Secrets. Her blog is really called Mom’s Secrets. And I guess it’s no surprise because the recipe is nothing but outstanding.
I’m not sure about you but I’m a big fan of the mushroom sauce. I find that any protein goes really well with mushroom sauce. And it’s certainly easy to prepare because all you need is a pan.
- Calories: 558
- Total Carbs: 8g
- Net Carbs: 7g
- Fats: 41g
- Protein: 41g
Day 2: Dinner
Now, if you’ve been following a Keto diet, you would probably know that pasta is definitely out of your diet because the wheat and gluten in pasta means high carbs. You may be wondering why this lasagna is here then.
It’s here because you use no pasta-based lasagna pieces here. In fact, the “pasta” is made out of cheese! With any lasagna, especially if you’re starting from scratch, you need to carefully piece the dish together by layering the meat and pasta slice. In this case, you can create the resemblance of a lasagna using the cheeses!
- Calories: 486
- Net Carbs: 9.5g
- Fats: 34g
- Protein: 57g
Day 2: No Dessert
Day 3: Breakfast
Almond Cream Cheese Pancakes
I’ve already published some of the best crepe recipes I’ve tried. If I ever have to create a list for pancakes, this will definitely be on the list. With this recipe, you can expect soft, fluffy pancakes that has a tinge of almond flavours.
But what I really like about this recipe is that you can get it up and going in no time at all. In fact, I would usually keep some batter in the fridge so I can cook pancakes anytime I want.
- Calories: 203
- Total Carbs: 3.3g
- Net Carbs: 0.2g
- Fats: 15g
- Protein: 15.9g
Day 3: Lunch
Keto Broccoli Cheese Soup Recipe
Now if you love cheese soups, you’ll absolutely love this recipe. I would like to tell you just how easy it is to cook this soup but I shall not spoil it for you.
Between you and me, I actually tried this soup twice in a row last week. The first time I made it, I was absolutely gushing over how rich the soup is despite there being just a few ingredients.
It impressed me so much that I began cooking a pot of this after coming back from work so I can keep some in the fridge. And you guessed it, I took some with me to work the next day.
- Calories: 919
- Total Carbs: 11g
- Net Carbs: 7g
- Fats: 83g
- Protein: 34g
Day 3: Dinner
Low-Carb Cashew Chicken
The first stirfry recipe on the list and it certainly isn’t going to be the last. If you don’t already know, I absolutely love stir fries because all you need is a wok/pan, and you can throw in every ingredient into the same pan.
By cooking over high heat, you ensure that the flavours are well mixed and infused into the foods. Chicken and cashews also make one of the best combinations around.
- Calories: 333
- Total Carbs: 8g
- Net Carbs: 6.7g
- Fats: 24g
- Protein: 22.6g
Day 3: Dessert
Keto Peanut Butter Pie
A very straightforward recipe that’s not short of flavour despite having very few ingredients. In fact, I would suggest that this recipe be prepared in advance because of the duration required for chilling.
Diabetics can also be glad that no sugar is added in this recipe. The sweetness is entirely natural, and comes from the peanut butter.
- Calories: 430
- Total Carbs: 9.2g
- Net Carbs: 4.2g
- Fats: 37.4g
- Protein: 8.1g
Day 4: Breakfast
Sausage, Egg and Cheese Breakfast Scramble
You might be wondering why I’d even share an egg scramble. When I first saw this, I was intrigued by how it looked. It looked incredibly cheesy and y’know that meat and cheese is a great combination.
I’m sharing this because this is one recipe you ought to try. And it’s something you won’t regret. This makes it perfect for anyone who often has a busy schedule and has little time in the mornings.
Day 4: Lunch
Avocado Egg Salad
Salads make for great lunches because they’re easy to get going. In fact, you can quickly whip this up in the mornings, prep them in your lunch box and keep them in the fridge up until lunch hour.
And it tastes just as good even after being kept in the fridge for a few hours.
- Calories: 323
- Total Carbs: 8.1g
- Net Carbs: 1.6g
- Fats: 28.2g
- Protein: 11g
Day 4: Dinner
Meatball Parmesan Casserole
Another great casserole recipe for those who hates cleaning up. I literally got this up and going in less than 20 minutes. And that 20 minutes was largely spent waiting for the dish to be ready in the oven.
I love meatballs!
Day 4: No Dessert
Day 5: Breakfast
Low Carb Breakfast Pizza
This looks like one of those little buns I made when I was a kid. How I did it back then was literally by tossing every ingredient I wanted and a ton of cheese onto the dough. Throw it into the oven and it’s ready.
This kinda reminds me of that pizza bun. Sure enough, it’s not as “simple” as that but nothing’s really stopping you from being like a kid again.
- Calories: 397
- Total Carbs: 5.5g
- Net Carbs: 4.1g
- Fats: 31.8g
- Protein: 20.8g
Day 5: Lunch
Keto Lemon Thyme Roast Chicken
Another of Mom’s Secrets right here. This time, it’s lemon thyme roasted chicken. It tastes as delicious as it sounds. Done right, the meat falls off the bone just like that. This dish really showcases how easy it is to make roast chicken in our everyday kitchen.
There’s no fancy tricks involved, no fancy techniques.
Day 5: Dinner
20-Minute Shrimp and Sausage Skillet
It’s time to end the work week with this amazing recipe. In fact, I’ve been waiting to tell you just how great it is. Now I have to tell you that I love one pot wonder recipes because it allows me to create a large portion of food to be shared on the dining table.
This is that recipe. It’s a real joy and treat to be able to share this recipe with everyone in the household. Surf and turf, anyone?
Day 5: Dessert
No-bake Brownie Bites (Paleo, Gluten-free, dairy-free, Vegan)
Take the load off your shoulders and try these no-bake brownie bites. What a way to end the week with this extremely easy recipe. The best part of it is that anyone on any sorta diet can easily eat this! If you’re heading to any house parties, this will definitely be the first to be polished clean.
I guarantee that.
- Calories: 110
- Total Carbs: 5g
- Net Carbs: 3g
- Fats: 9g
- Protein: 3g
Day 6: Breakfast
Best Low-Carb Banana Bread
Banana bread can be quite a difficult one to master. In terms of flavour at least. It takes some experimenting to figure out how you can maximise the flavours through the bread.
This recipe does just that. The bread is neither greasy nor bland. You’ll be able to smell it from afar as it rises in the oven. It’s that recipe to tempt every kid in the house. I know my kids crave this every time.
- Calories: 269
- Total Carbs: 15g
- Net Carbs: 11g
- Fats: 22g
- Protein: 8g
Day 6: Lunch
Easy Crustless Zucchini Quiche
Quiche can be quite high in calories. But this recipe takes it out of the ball park with this crustless quiche. I am a big lover of quiches. Any sort of quiches. But I haven’t been able to find any recipes that would be suitable to the keto diet.
This has been a surprising find. And it tastes amazing!
Day 6: Dinner
Prosciutto Wrapped Cod with Lemon Caper Spinach
This is a fancy one. And you get one of such dishes a week. This is to reward yourself for surviving the week and being disciplined to keep to your diet. It’s important because that’s how you actually keep going through difficult times.
This is one recipe that you have to try for yourself to really believe how good it tastes. If you’ve not tried proscuitto wrapped cod, you should try this.
Day 6: No Dessert
Day 7: Breakfast
Keto Gluten-free Lemon Poppy Seed Bundt Cake
I love starting Sundays with a piece of cake. It’s a day of relaxation for me and nothing’s better for me than a cake and tea.
You might be wondering what a Bundt cake is. It essentially is a pound cake. It’s called a Bundt cake because it’s made in a Bundt pan. But the foundation of this cake is the same as you would use in a pound cake.
- Calories: 248
- Total Carbs: 6g
- Net Carbs: 4g
- Fats: 23g
- Protein: 7g
Day 7: Lunch
Low-Carb Cauliflower Fried Rice
Dive into the fried rice paradise with this recipe. People often underestimate the flavours in a fried rice. Many Asian chefs would say that fried rice is not an easy one. There’re many tiny details involved in the cooking process and the type of ingredients you should use to make the perfect fried rice.
But there’s no need for all that. This recipe is brilliant.
Day 7: Dinner
Creamy Honey Mustard Chicken with Crispy Bacon
This is the comfort food for a cold, wintry night. I was quite surprised that this recipe added honey into the mix. I have tasted mustard chicken before, but not this recipe.
It’s not sweet, actually. In fact, the rich flavours of this dish overwhelms you in your first bite. If you don”t believe me, try it.
- Calories: 327
- Total Carbs: 20g
- Net Carbs: 20g
- Fats: 12g
- Protein: 25g
Day 7: Dessert
Keto Sugar-free Coconut Ice cream
I pretty much left this to the last because this is a long recipe. It’ll take some time to get this up and going, as expected with an ice cream. But have you tried making an ice cream from scratch before?
This is your time to try it out for yourself. It’s actually quite an experience to make ice cream from scratch. But don’t worry, there won’t be much churning involved.
- Calories: 531
- Total Carbs: 10g
- Net Carbs: 6g
- Fats: 54g
- Protein: 7g
If you stuck through, congratulations and kudos to you! It certainly is not easy to stick to a diet especially if you’re not used to it. But if you do, you’ll certainly be able to feel the positive effects from the keto diet.
If you want me to try out your recipes, simply submit your recipes through the contact form on this blog and I’d love to give it a shot and opinions on it!
If you’re looking to lose weight through a structured keto diet plan, or just want to learn more about keto diets, you’d want to keep yourself in the loop by joining our mailing list. Subscribers would also get exclusive access to an ebook detailing everything you need to know about the keto diet, as well as a sample 7-day meal plan. This will be launched some time soon!