Keto Diet Meal Plan: A Week of Delicious and Easy Recipes

The ketogenic diet, or keto diet for short, is a low-carb, high-fat diet that has been shown to help people lose weight and improve their overall health. The diet is based on the idea that by drastically reducing your intake of carbohydrates, your body will enter a metabolic state called ketosis, in which it burns fat for fuel instead of carbohydrates.

One of the biggest challenges of following the keto diet is figuring out what to eat. With so many foods off-limits, it can be difficult to come up with meal ideas that are both delicious and easy to make. That’s why we’ve put together this 7-day keto diet meal plan, complete with a variety of delicious and easy recipes to help you stay on track.

Monday:

Breakfast: Keto Breakfast Burrito

• 3 large eggs
• 1/4 cup diced onion
• 1/4 cup diced bell pepper
• 1/4 cup diced tomatoes
• 1/4 cup shredded cheese
• 1/4 cup diced avocado
• 1/4 cup diced bacon
• 1/4 cup diced sausage
• Salt and pepper, to taste
• 1 tbsp butter or oil

Instructions:

1. In a large skillet, heat butter or oil over medium heat.
2. Add onion, bell pepper, and tomatoes, and sauté for 3-5 minutes, until softened.
3. Add eggs, salt, and pepper, and scramble until cooked through.
4. Stir in bacon, sausage, cheese, and avocado.
5. Serve warm.

Lunch: Keto Caesar Salad

• 4 cups chopped romaine lettuce
• 1/4 cup shredded Parmesan cheese
• 1/4 cup croutons
• 2 tbsp Caesar dressing
• 2 oz grilled chicken

Instructions:

1. In a large bowl, combine romaine lettuce, Parmesan cheese, croutons, and Caesar dressing.
2. Toss until well combined.
3. Top with grilled chicken.
4. Serve immediately.

Dinner: Keto Chicken Parmesan

• 2 boneless, skinless chicken breasts
• 1/4 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 tsp Italian seasoning
• Salt and pepper, to taste
• 1/4 cup marinara sauce
• 1/4 cup shredded mozzarella cheese

Instructions:

1. Preheat oven to 350 degrees F.
2. In a shallow dish, combine almond flour, Parmesan cheese, Italian seasoning, salt, and pepper.
3. Dip chicken breasts in the mixture, pressing to coat both sides.
4. Place chicken in a baking dish and top with marinara sauce and mozzarella cheese.
5. Bake for 25-30 minutes, or until chicken is cooked through and cheese is melted and bubbly.

Tuesday:

Breakfast: Keto Breakfast Smoothie

• 1 cup unsweetened almond milk
• 1/2 cup frozen berries
• 1/4 avocado
• 1 tbsp chia seeds
• 1 tbsp hemp seeds
• 1 scoop vanilla protein powder
• 1 tsp vanilla extract
• 1 tsp stevia or other keto-friendly sweetener (optional)

Instructions:

1. In a blender, combine almond milk, berries, avocado, chia seeds, hemp seeds, protein powder, vanilla extract, and sweetener (if using).
2. Blend until smooth.
3. Pour into a glass and enjoy!

Lunch: Keto BLT Salad

• 4 cups chopped romaine lettuce
• 1/4 cup diced tomatoes
• 1/4 cup crumbled bacon
• 2 tbsp mayonnaise
• 1 tbsp lemon juice
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine romaine lettuce, tomatoes, bacon, mayonnaise, lemon juice, salt, and pepper.
2. Toss until well combined.
3. Serve immediately.

Dinner: Keto Beef and Broccoli Stir Fry

• 1 lb sirloin steak, thinly sliced
• 1 head broccoli, chopped
• 1/4 cup beef broth
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp cornstarch
• 1 tsp minced ginger
• 1 tsp minced garlic
• 1 tbsp oil

Instructions:

1. In a small bowl, whisk together beef broth, soy sauce, sesame oil, cornstarch, ginger, and garlic.
2. In a large skillet or wok, heat oil over high heat.
3. Add beef and stir fry for 2-3 minutes, until browned.
4. Remove beef from skillet and set aside.
5. Add broccoli to the skillet and stir fry for 2-3 minutes, until tender.
6. Add the beef back into the skillet and pour the broth mixture over top.
7. Stir fry for an additional 2-3 minutes, until the sauce has thickened and the beef is fully cooked.
8. Serve over cauliflower rice.

Wednesday:

Breakfast: Keto Egg and Sausage Breakfast Bowl

• 3 large eggs
• 1/4 cup diced sausage
• 1/4 cup diced bell pepper
• 1/4 cup diced onion
• Salt and pepper, to taste
• 1 tbsp butter or oil
• 1/4 cup shredded cheddar cheese

Instructions:

1. In a large skillet, heat butter or oil over medium heat.
2. Add onion, bell pepper, and sausage, and sauté for 3-5 minutes, until softened.
3. Add eggs, salt, and pepper, and scramble until cooked through.
4. Stir in cheese.
5. Serve warm.

Lunch: Keto Tuna Salad

• 2 cans tuna, drained
• 1/4 cup mayonnaise
• 1 tbsp lemon juice
• 1/4 cup diced celery
• 1/4 cup diced pickles
• Salt and pepper, to taste
• 4 lettuce leaves

Instructions:

1. In a medium bowl, combine tuna, mayonnaise, lemon juice, celery, pickles, salt, and pepper.
2. Mix until well combined.
3. Serve tuna salad on lettuce leaves.

Dinner: Keto Creamy Garlic Shrimp

• 1 lb shrimp, peeled and deveined
• 1/4 cup butter
• 1 tbsp minced garlic
• 1/4 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 1 tbsp chopped parsley
• Salt and pepper, to taste

Instructions:

1. In a large skillet, melt butter over medium heat.
2. Add garlic and sauté for 1-2 minutes, until fragrant.
3. Add shrimp and cook for 2-3 minutes, until pink and cooked through.
4. Stir in cream, Parmesan cheese, parsley, salt, and pepper.
5. Cook for an additional 2-3 minutes, until the sauce, has thickened.
6. Serve over cauliflower rice.

Thursday:

Breakfast: Keto Avocado Toast

• 2 slices of low-carb bread
• 1 avocado
• 1/4 tsp garlic powder
• Salt and pepper, to taste
• 2 large eggs
• 1 tbsp butter or oil

Instructions:

1. Toast bread slices.
2. In a small bowl, mash avocado with garlic powder, salt, and pepper.
3. Spread the avocado mixture on top of the toasted bread.
4. In a skillet, heat butter or oil over medium heat.
5. Add eggs and fry to your desired doneness.
6. Place the fried eggs on top of the avocado toast and serve.

Lunch: Keto Greek Salad

• 4 cups chopped romaine lettuce
• 1/4 cup diced cucumber
• 1/4 cup diced tomatoes
• 1/4 cup crumbled feta cheese
• 1/4 cup Kalamata olives
• 2 tbsp Greek vinaigrette
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine romaine lettuce, cucumber, tomatoes, feta cheese, Kalamata olives, Greek vinaigrette, salt, and pepper.
2. Toss until well combined.
3. Serve immediately.

Dinner: Keto Pork Chops with Creamy Mushroom Sauce

• 4 boneless pork chops
• Salt and pepper, to taste
• 1 tbsp butter or oil
• 1/4 cup diced onion
• 8 oz sliced mushrooms
• 1/4 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 1 tsp thyme

Instructions:

1. Season pork chops with salt and pepper.
2. In a large skillet, heat butter or oil over medium-high heat.
3. Add pork chops and cook for 3-4 minutes per side, until fully cooked.
4. Remove pork chops from the skillet and set aside.
5. In the same skillet, add onion and mushrooms. Sauté for 3-5 minutes, until softened.
6. Stir in heavy cream, Parmesan cheese, and thyme. Cook for 2-3 minutes, until the sauce, has thickened.
7. Return pork chops to skillet and spoon sauce over top.
8. Serve immediately.

Friday:

Breakfast: Keto Breakfast Skillet

• 1/4 cup diced bacon
• 1/4 cup diced bell pepper
• 1/4 cup diced onion
• 1/4 cup diced tomatoes
• 3 large eggs
• Salt and pepper, to taste
• 1 tbsp butter or oil

Instructions:

1. In a large skillet, heat butter or oil over medium heat.
2. Add bacon, bell pepper, onion, and tomatoes, and sauté for 3-5 minutes, until softened.
3. Add eggs, salt, and pepper, and scramble until cooked through.
4. Serve warm.

Lunch: Keto Club Salad

• 4 cups chopped romaine lettuce
• 2 oz sliced turkey
• 2 oz sliced ham
• 2 slices bacon, crumbled
• 1/4 cup diced tomatoes
• 2 tbsp ranch dressing

Instructions:

1. In a large bowl, combine romaine lettuce, turkey, ham, bacon, tomatoes, and ranch dressing.
2. Toss until well combined.
3. Serve immediately.

Dinner: Keto Lemon Garlic Salmon

• 4 salmon fillets
• 1/4 cup lemon juice
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 400 degrees F. In a small bowl, whisk together lemon juice, olive oil, garlic, oregano, salt, and pepper.
2. Place salmon fillets in a baking dish and pour the lemon garlic mixture over top.
3. Bake for 12-15 minutes, or until salmon is cooked through and flaky.
4. Serve with your choice of keto-friendly side dish.

Saturday:

Breakfast: Keto French Toast

• 2 slices of low-carb bread
• 2 large eggs
• 1/4 cup heavy cream
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1 tsp sweetener (optional)
• 1 tbsp butter or oil

Instructions:

1. In a shallow dish, whisk together eggs, cream, vanilla extract, cinnamon, and sweetener (if using).
2. Heat butter or oil in a large skillet over medium heat.
3. Dip bread slices in the egg mixture and place in the skillet.
4. Cook for 2-3 minutes on each side, or until golden brown.
5. Serve with sugar-free syrup and butter.

Lunch: Keto Chicken Salad

• 2 cups shredded cooked chicken
• 1/4 cup mayonnaise
• 1/4 cup sour cream
• 1/4 cup diced celery
• 1/4 cup diced onion
• 1 tsp Dijon mustard
• Salt and pepper, to taste
• 4 lettuce leaves

Instructions:

1. In a medium bowl, combine chicken, mayonnaise, sour cream, celery, onion, Dijon mustard, salt, and pepper.
2. Mix until well combined.
3. Serve chicken salad on lettuce leaves.

Dinner: Keto Beef and Vegetable Stir Fry

• 1 lb sirloin steak, thinly sliced
• 1/4 cup beef broth
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp cornstarch
• 1 tsp minced ginger
• 1 tsp minced garlic
• 1 tbsp oil
• 1 head broccoli, chopped
• 1 red bell pepper, sliced
• 1/4 cup sliced mushrooms

Instructions:

1. In a small bowl, whisk together beef broth, soy sauce, sesame oil, cornstarch, ginger, and garlic.
2. In a large skillet or wok, heat oil over high heat.
3. Add beef and stir fry for 2-3 minutes, until browned.
4. Remove beef from skillet and set aside.
5. Add broccoli, bell pepper, and mushrooms to the skillet and stir fry for 2-3 minutes, until tender.
6. Add the beef back into the skillet and pour the broth mixture over top.
7. Stir fry for an additional 2-3 minutes, until the sauce has thickened and the beef is fully cooked.
8. Serve over cauliflower rice.

Sunday:

Breakfast: Keto Breakfast Casserole

• 1/4 cup diced bacon
• 1/4 cup diced bell pepper
• 1/4 cup diced onion
• 1/4 cup diced tomatoes
• 6 large eggs
• 1/4 cup heavy cream
• 1/4 cup shredded cheddar cheese
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 350 degrees F.
2. In a large skillet, cook bacon over medium heat until crispy.
3. Remove bacon from skillet and set aside.
4. Add bell pepper, onion, and tomatoes to the skillet and sauté for 3-5 minutes, until softened.
5. In a large bowl, whisk together eggs, cream, salt, and pepper.
6. Stir in cooked bacon, bell pepper mixture, and shredded cheese.
7. Pour the mixture into a greased baking dish.
8. Bake for 25-30 minutes, or until the casserole is set and golden brown on top.
9. Serve warm.