One of the most common challenges when it comes to following the keto diet is to know what to eat and how much to eat. It could be confusing at first, especially if you are a complete beginner.
If you are a busy person, chances are that you will find it difficult to research the foods, plan and organize your meals or look for recipes simply because you don't have time.
We totally understand. You want an effective plan and some guidance so you can start taking action today to stay on track and motivated to begin burning off pounds of fat all day, every day effortlessly with ketosis no matter how busy you are.
This Is Why We Are Giving You 3 Free Keto Meal Plans On This Page To Help You Get Started:
#1. 30-Day Keto Menu Ideas: to give you basic ideas of what types of foods you can have and how to prepare them with step by step recipes and nutritional information per serving. This basically gives you tons of recipes so you will never run out of ideas for what to eat!
#2. 21-Day Low Carb Weight Loss Meal Plan: easy to follow recipes designed specifically to help you lose the unwanted weight and body fat.
#3. 7-Day Balanced Keto Meal Plan: for advanced keto dieters who are already fat adapted to feel the freedom of fueling and healing their bodies with healthy fats.
The purpose of this plan is to show you what type of keto foods you can eat, ways you can prepare your foods, what a typical keto meal looks like and recipes.
How To Use This Plan:
Here are the 30-day meal ideas:
(If you're on mobile, click the '>' icon next to Day 1 to reveal the next day!)
Poached Eggs with Spinach (2)
2 Ingredient Low Carb Crepes (2)
Keto Morning Hot Pockets (2)
Keto Beef Empanadas (6)
Swiss chard & Spinach Omelet (3)
90 Second Almond Bread Chicken Sandwich (2)
Avocado, Egg and Tuna Tower Salad (2)
Bacon Wrapped Shrimp (2)
Keto Bunless Bacon Cheeseburger with Mushrooms (4)
Lettuce Rolls with Ground Beef (4)
Keto Eggplant Lasagna (6)
Easy Creamy Shredded Chicken with Spinach and Bacon (2)
Creamy Garlic Butter Tuscan Shrimp (4)
Stuffed Chicken Breasts (3)
Pork Rind Chicken Schnitzel (3)
Save to Meal Planner Add Course Print Recipes Print Plan Generate Shopping List| Ingredient | Quantity |
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This 21-days of meal planning is created and permitted to publish by our friend Vicky and Rami, founders of Tasteaholics! They have been following the ketogenic diet for many years both personally and professionally. They've put together this plan to help you succeed.
If you want more weight loss keto meal plans to follow, check their affordable Keto Weight Loss Weekly Meal Plan subscription here!
How to use this plan:
Here are the 3 weeks of Keto for Weight Loss Plan at a glance:
Week 1
Total macros: Calories: 1,520, Fat: 109g, Protein: 110g, Net Carbs: 16g
Total macros: Calories: 1,570, Fat: 124g, Protein: 92g, Net Carbs: 16g
Total macros: Calories: 1,700, Fat: 128.5g, Protein: 103g, Net Carbs: 22g
Total macros: Calories: 1,665, Fat: 130g, Protein: 95.5g, Net Carbs: 23.5g
Total macros: Calories: 1,650, Fat: 126g, Protein: 100.5g, Net Carbs: 22.5g
Total macros: Calories: 1,670, Fat: 112g, Protein: 100g, Net Carbs: 33.5g
Total macros: Calories: 1,625, Fat: 108g, Protein: 110.5g, Net Carbs: 27g
Shopping List For 7 Days
Recipes and Execution
All recipes ingredient lists and instructions can be found below:
Chorizo Breakfast Bake
Calories: 450, Fat: 36 g, Protein: 25 g, Total Carbs: 5.5 g, Fiber: 1 g, Net Carbs: 4.5 g
Prep Time: 10 minutes | Cook Time: 12 minutes
Ingredients:
Instruction:
1. Preheat the oven to 350°F and lightly grease a two ramekins.
2. Heat the oil in a skillet over medium-high heat.
3. Add the peppers and onions and cook for 4 to 5 minutes until browned.
4. Divide the vegetable mixture between the two ramekins.
5. Chop the chorizo and divide between the ramekins.
6. Crack an egg into each ramekin and season with salt and pepper to taste.
7. Bake for 10 to 12 minutes until the egg is set to the desired level.
8. Crumble the bacon over top and serve hot. Makes 2 servings.
Baked Eggs in Avocado
Calories: 610, Fat: 54 g, Protein: 20 g, Total Carbs: 18 g, Fiber: 13.5 g, Net Carbs: 4.5 g
Prep Time: 5 minutes | Cook Time: 15 minutes
Ingredients:
Instruction:
1. Preheat the oven to 450°F and cut the avocado in half.
2. Scoop out some of the flesh from the middle of each avocado half.
3. Place the avocado halves upright in a baking dish and brush with lime juice.
4. Crack an egg into each and season with salt and pepper.
5. Bake for 10 minutes then sprinkle with cheese.
6. Let the eggs bake for another 2 to 3 minutes until the cheese is melted. Serve hot.
Lemon Poppy Ricotta Pancakes
Calories: 370, Fat: 26 g, Protein: 29.5 g, Total Carbs: 6.5 g, Fiber: 1 g, Net Carbs: 5.5 g
Prep Time: 10 minutes | Cook Time: 20 minutes
Ingredients:
Instruction:
1. Combine the ricotta, eggs, and liquid stevia in a food processor with half the lemon juice and the
lemon zest – blend well then pour into a bowl.
2. Whisk in the almond flour, protein powder, poppy seeds, baking powder, and a pinch of salt.
3. Heat a large nonstick pan over medium heat.
4. Spoon the batter into the pan, using about ¼ cup per pancake.
5. Cook the pancakes until bubbles form in the surface of the batter then flip them.
6. Let the pancakes cook until the bottom is browned then remove to a plate.
7. Repeat with the remaining batter.
8. Whisk together the heavy cream, powdered erythritol, and reserved lemon juice and zest.
9. Serve the pancakes hot drizzled with the lemon glaze. Makes 2 servings.
Sweet Blueberry Coconut Porridge
Calories: 390, Fat: 22 g, Protein: 10 g, Total Carbs: 37 g, Fiber: 22 g, Net Carbs: 15 g
Prep Time: 5 minutes | Cook Time: 15 minutes
Ingredients:
Instruction:
1. Warm the almond milk and coconut milk in a saucepan over low heat.
2. Whisk in the coconut flour, flaxseed, cinnamon, nutmeg, and salt.
3. Turn up the heat and cook until the mixture bubbles.
4. Stir in the sweetener and vanilla extract then cook until thickened to the desired level.
5. Spoon into two bowls and top with blueberries and shaved coconut. Makes 2 servings.
Sesame Pork Lettuce Wraps
Calories: 500, Fat: 29 g, Protein: 49 g, Total Carbs: 10.5 g, Fiber: 3 g, Net Carbs: 7.5 g
Prep Time: 10 minutes | Cook Time: 15 minutes
Ingredients:
Instructions:
1. Heat the oil in a skillet over medium heat.
2. Add the onions, peppers, and celery and sauté for 5 minutes until tender.
3. Stir in the pork and cook until just browned.
4. Add the onion powder and garlic powder then stir in the soy sauce and sesame oil.
5. Season with salt and pepper to taste then remove from heat.
6. Place the lettuce leaves on a plate and spoon the pork mixture evenly into them.
7. Sprinkle with sesame seeds to serve.
Spiced Pumpkin Soup
Calories: 250, Fat: 20 g, Protein: 10 g, Total Carbs: 8 g, Fiber: 2 g, Net Carbs: 6 g
Prep Time: 15 minutes | Cook Time: 40 minutes
Ingredients:
Instructions:
1. Melt the butter in a large saucepan over medium heat.
2. Add the onions, garlic and ginger and cook for 3 to 4 minutes until the onions are translucent.
3. Stir in the spices and cook for 1 minute until fragrant. Season with salt and pepper.
4. Add the pumpkin puree and chicken broth then bring to a boil.
5. Reduce heat and simmer for 20 minutes then remove from heat.
6. Puree the soup using an immersion blender then return to heat and simmer for 20 minutes.
7. Cook the bacon in a skillet until crisp then remove to paper towels to drain.
8. Add the bacon fat to the soup along with the heavy cream. Crumbled the bacon over top to serve. Makes 3 servings.
Easy Beef Curry
Calories: 550, Fat: 34 g, Protein: 50 g, Total Carbs: 14 g, Fiber: 5 g, Net Carbs: 9 g
Prep Time: 20 minutes | Cook Time: 40 minutes
Ingredients:
Instructions:
1. Combine the onion, garlic and ginger in a food processor and blend into a paste.
2. Transfer the paste to a saucepan and cook for 3 minutes on medium heat.
3. Stir in the coconut milk then simmer gently for 10 minutes.
4. Add the chopped beef along with the curry powder and salt.
5. Stir well then simmer, covered, for 20 minutes.
6. Remove the lid and simmer for another 20 minutes until the beef is cooked through.
7. Adjust seasoning to taste and garnish with fresh chopped cilantro. Makes 3 servings.
Avocado Lime Salmon
Calories: 570, Fat: 44 g, Protein: 36 g, Total Carbs: 12g, Fiber: 8 g, Net Carbs: 4 g
Prep Time: 15 minutes | Cook Time: 15 minutes
Ingredients:
Instructions:
1. Place the cauliflower in a food processor and pulse into rice-like grains.
2. Grease a skillet with cooking spray and heat over medium heat.
3. Add the cauliflower rice and cook, covered, for 8 minutes until tender. Set aside.
4. Combine the avocado, lime juice and red onion in a food processor and blend smooth.
5. Heat the oil in a large skillet over medium-high heat.
6. Season the salmon with salt and pepper then add to the skillet skin-side down.
7. Cook for 4 to 5 minutes until seared then flip and cook for another 4 to 5 minutes.
8. Serve the salmon over a bed of cauliflower rice topped with the avocado cream. Makes 2 servings.
Rosemary Roasted Chicken and Veggies
Calories: 540, Fat: 40.5 g, Protein: 33 g, Total Carbs: 12 g, Fiber: 3.5 g, Net Carbs: 8.5 g
Prep Time: 15 minutes | Cook Time: 35 minutes
Ingredients:
Instructions:
1. Preheat the oven to 350°F and lightly grease a small rimmed baking sheet with cooking spray.
2. Place the chicken thighs on the baking sheet and season with salt and pepper.
3. Arrange the veggies around the chicken then sprinkle with sliced garlic.
4. Whisk together the remaining ingredients then drizzle over the chicken and veggies.
5. Bake for 30 minutes then broil for 3 to 5 minutes until the skins are crisp. Makes 2 servings.
Cheesy Sausage Mushroom Skillet
Calories: 630, Fat: 48 g, Protein: 33 g, Total Carbs: 11 g, Fiber: 2 g, Net Carbs: 9 g
Prep Time: 15 minutes | Cook Time: 15 minutes
Ingredients:
Instructions:
1. Preheat the oven to 350°F.
2. Heat the oil in large cast-iron skillet over medium heat until smoking.
3. Add the sausages and cook until browned and almost cooked through.
4. Remove the sausages to a cutting board and let cool for a few minutes.
5. Add the mushroom and onion to the skillet and cook for 3 to 4 minutes until browned.
6. Slice the sausages and add them back to the skillet.
7. Stir in the oregano, thyme, salt and pepper.
8. Pour in the sauce and water then stir well. Transfer the skillet to the oven and cook for 10 minutes.
9. Sprinkle with mozzarella then cook another 5 minutes until melted. Makes 2 servings.
Lamb Chops with Rosemary and Garlic
Calories: 685, Fat: 52 g, Protein: 50.5 g, Total Carbs: 6 g, Fiber: 3 g, Net Carbs: 3 g
Prep Time: 35 minutes | Cook Time: 15 minutes
Ingredients:
Instructions:
1. Combine the coconut oil, rosemary, and garlic in a shallow dish.
2. Add the lamb chops then turn to coat – let marinate in the fridge overnight.
3. Let the lamb rest at room temperature for 30 minutes.
4. Heat the butter in a large skillet over medium-high heat.
5. Add the lamb chops and cook for 6 minutes then season with salt and pepper.
6. Turn the chops and cook for another 6 minutes or until cooked to the desired level.
7. Let the lamb chops rest for 5 minutes before serving.
8. Meanwhile, toss the asparagus with olive oil, salt and pepper then spread on a baking sheet.
9. Broil for 6 to 8 minutes until charred, shaking occasionally. Serve hot with the lamb chops.
Week 2
Total macros: Calories: 1,530, Fat: 113.5g, Protein: 107.5g, Net Carbs: 18.5g
Total macros: Calories: 1,670, Fat: 129g, Protein: 103g, Net Carbs: 20.5g
Total macros: Calories: 1,580, Fat: 104.5g, Protein: 117.5g, Net Carbs: 33g
Total macros: Calories: 1,650, Fat: 127.5g, Protein: 101g, Net Carbs: 29g
Total macros: Calories: 1,620, Fat: 119g, Protein: 119g, Net Carbs: 18.5g
Total macros: Calories: 1,595, Fat: 116g, Protein: 110g, Net Carbs: 15.5g
Total macros: Calories: 1,605, Fat: 118.5g, Protein: 102g, Net Carbs: 22.5g
Shopping List For 7 Days
Recipes and Execution
All recipes ingredient lists and instructions can be found below:
Fat-Busting Vanilla Protein Smoothie
Calories: 540, Fat: 46 g, Protein: 25 g, Total Carbs: 8 g, Fiber: 0.5 g, Net Carbs: 7.5 g
Prep Time: 5 minutes | Cook Time: none
Ingredients:
Instructions:
1. Combine all of the ingredients except the whipped cream in a blender.
2. Blend on high speed for 30 to 60 seconds until smooth.
3. Pour into a glass and top with whipped cream.
Savory Ham and Cheese Waffles
Calories: 575, Fat: 46.5 g, Protein: 35 g, Total Carbs: 5 g, Fiber: 0 g, Net Carbs: 5 g
Prep Time: 15 minutes | Cook Time: 25 minutes
Ingredients:
Instructions:
1. Separate two of the eggs and set the other two aside.
2. Beat 2 of the egg yolks with the protein powder, baking powder, butter, and salt in a mixing bowl.
3. Fold in the chopped ham and grated cheddar cheese.
4. Whisk the egg whites in a separate bowl with a pinch of salt until stiff peaks form.
5. Fold the beaten egg whites into the egg yolk mixture in two batches.
6. Grease a preheated waffle maker then spoon ¼ cup of the batter into it and close it.
7. Cook until the waffle is golden brown, about 3 to 4 minutes, then remove.
8. Reheat the waffle iron and repeat with the remaining batter.
9. Meanwhile, heat the oil in a skillet and fry the eggs with salt and pepper.
10. Serve the waffles hot, topped with a fried egg. Makes 2 servings.
Mozzarella Veggie-loaded Quiche
Calories: 590, Fat: 40 g, Protein: 38 g, Total Carbs: 24.5 g, Fiber: 7.5 g, Net Carbs: 17 g
Prep Time: 10 minutes | Cook Time: 25 minutes
Ingredients:
Instructions:
1. Stir together the almond flour and grated parmesan with one egg and a pinch of salt until it forms
a soft dough.
2. Press the dough into the bottom of a small quiche pan as evenly as possible.
3. Score the bottom and sides of the dough then bake for 7 minutes at 325°F and let cool.
4. Cook the bacon in a skillet until browned then crumble and spread in the quiche pan.
5. Sprinkle in the spinach, zucchini, cheese, and tomatoes.
6. Whisk together the remaining egg with the heavy cream, chives, salt and pepper then pour into
the quiche. Bake for 22 to 25 minutes until the egg is set then serve hot.
Pepper Jack Sausage Egg Muffins
Calories: 455 Fat: 37 g Protein: 26 g Total Carbs: 3.5 g Fiber: 0.5 g Net Carbs: 3 g
Prep Time: 10 minutes | Cook Time: 30 minutes
Ingredients:
Instructions:
1. Preheat the oven to 350°F and grease three ramekins with cooking spray.
2. Stir together the ground sausage, diced onion, garlic powder, salt and pepper in a mixing bowl.
3. Divide the sausage mixture evenly in the ramekins, pressing it into the bottom and sides, leaving
the middle open.
4. Whisk together the eggs and heavy cream with salt and pepper.
5. Divide the egg mixture among the sausage cups and top with shredded cheese.
6. Bake for 25 to 30 minutes until the eggs are set and the cheese browned. Makes three servings.
Easy Cheeseburger Salad
Calories: 395, Fat: 27.5 g, Protein: 27.5 g, Total Carbs: 9 g, Fiber: 1 g, Net Carbs: 8 g
Prep Time: 10 minutes | Cook Time: 10 minutes
Ingredients:
Instructions:
1. Brown the ground beef over high heat then season with salt and pepper to taste.
2. Drain the fat from the beef and remove from heat.
3. Combine the mayonnaise, pickles, mustard, ketchup, and paprika in a blender.
4. Blend the mixture until smooth and well combined.
5. Combine the lettuce, tomatoes, and cheddar cheese in a mixing bowl.
6. Toss in the ground beef and the dressing until evenly coated. Makes 2 servings.
Pan-Fried Pepperoni Pizzas
Calories: 545, Fat: 42 g, Protein: 32 g, Total Carbs: 12 g, Fiber: 7.5 g, Net Carbs: 4.5 g
Prep Time: 10 minutes | Cook Time: 25 minutes
Ingredients:
Instructions:
1. Combine the eggs, parmesan, and psyllium husk powder with the Italian seasoning and a pinch of salt in a blender.
2. Blend until smooth and well combined, about 30 seconds, then rest for 5 minutes.
3. Heat 1 tablespoon of oil in a skillet over medium-high heat.
4. Spoon 1/3 of the batter into the skillet and spread in a circle then cook until browned underneath.
5. Flip the pizza crust and cook until browned on the other side.
6. Remove the crust to a foil-lined baking sheet and repeat with the remaining batter.
7. Spoon 3 tablespoons of low-carb tomato sauce over each crust.
8. Top with diced pepperoni and shredded cheese then broil until the cheese is browned.
9. Sprinkle with fresh basil then slice the pizza to serve. Makes 3 pizzas.
Chicken Zoodle Alfredo
Calories: 595, Fat: 40 g, Protein: 55 g, Total Carbs: 4 g, Fiber: 1 g, Net Carbs: 3g
Prep Time: 10 minutes | Cook Time: 25 minutes
Ingredients:
Instructions:
1. Heat the oil in a large skillet over medium-high heat.
2. Season the chicken with salt and pepper to taste then add to the skillet.
3. Cook for 6 to 7 minutes on each side until cooked through then slice into strips.
4. Reheat the skillet over medium-low heat and add the butter.
5. Stir in the heavy cream and parmesan cheese then cook until thickened.
6. Spiralize the zucchini then toss it into the sauce mixture with the chicken.
7. Cook until the zucchini is tender, about 2 minutes, then serve hot. Makes 2 servings.
Cabbage and Sausage Skillet
Calories: 350, Fat: 24.5 g, Protein: 22 g, Total Carbs: 12 g, Fiber: 2 g, Net Carbs: 10 g
Prep Time: 10 minutes | Cook Time: 20 minutes
Ingredients:
Instructions:
1. Cook the sausage in a skillet over medium-high heat until evenly browned then slice them.
2. Reheat the skillet over medium-high heat then add the butter.
3. Toss in the cabbage and cook until wilted, about 3 to 4 minutes.
4. Stir the sliced sausage into the cabbage then stir in the sour cream and mayonnaise.
5. Season with salt and pepper then simmer for 10 minutes. Makes 4 servings.
Gyro Salad with avo-Tzatziki
Calories: 495, Fat: 29 g, Protein: 45 g, Total Carbs: 13.5 g, Fiber: 6 g, Net Carbs: 7.5 g
Prep Time: 10 minutes | Cook Time: 25 minutes
Ingredients:
Instructions:
1. Heat the oil in a large skillet over medium-high heat and add the lamb.
2. Cook for 3 minutes, stirring often, then stir in the onion.
3. Keep cooking until the lamb is cooked through and the onion softened then stir in the chicken
broth, 2 teaspoons lemon juice, oregano, and thyme.
4. Season with salt and pepper to taste then simmer for 5 minutes.
5. Grate the cucumber then spread evenly on a clean towel and wring out the moisture.
6. Place the grated cucumber in a food processor and add the avocado, 2 teaspoons lemon juice,
mint and dill with a pinch of salt. Blend the mixture until smooth.
7. Serve the gyro meat over chopped lettuce with a spoonful of avo-tzatziki. Makes 3 servings.
Week 3
Total macros: Calories: 1,605, Fat: 116.5g, Protein: 114.5g, Net Carbs: 28.5g
Total macros: Calories: 1,525, Fat: 118.5g, Protein: 99.5g, Net Carbs: 12g
Total macros: Calories: 1,660, Fat: 121g, Protein: 119g, Net Carbs: 22.5g
Total macros: Calories: 1,640, Fat: 130.5g, Protein: 100.5g, Net Carbs: 20.5g
Total macros: Calories: 1,625, Fat: 126.5g, Protein: 106.5g, Net Carbs: 12.5g
Total macros: Calories: 1,585, Fat: 120.5g, Protein: 108g, Net Carbs: 13.5g
Total macros: Calories: 1,665, Fat: 130.5g, Protein: 110g, Net Carbs: 13.5g
Shopping List For 7 Days
Recipes and Execution
All recipes ingredient lists and instructions can be found below:
Easy Cloud Buns
Calories: 50, Fat: 4.5 g, Protein: 2.5 g, Total Carbs: 0.5 g, Fiber: 0 g, Net Carbs: 0.5 g
Prep Time: 10 minutes | Cook Time: 30 minutes
Ingredients:
Instructions:
1. Preheat the oven to 300°F and line a baking sheet with parchment.
2. Beat the egg whites until foamy then beat in the cream of tartar until the whites are shiny and opaque with soft peaks.
3. In a separate bowl, beat the cream cheese and egg yolks until well combined then fold in the egg white mixture.
4. Spoon the batter onto the baking sheet in ¼-cup circles about 2 inches apart.
5. Bake for 30 minutes until the buns are firm to the touch. Makes 10 servings.
Bacon Breakfast Bombs
Calories: 535, Fat: 49 g, Protein: 21 g, Total Carbs: 4.5 g, Fiber: 0 g, Net Carbs: 4.5 g
Prep Time: 40 minutes | Cook Time: 0 minutes
Ingredients:
Instructions:
1. Cook the bacon in a large skillet over medium-high heat until crisp.
2. Let the bacon cool a little then chop it up and set it aside, reserving the bacon grease.
3. Fill a saucepan with water and a pinch of salt then bring to a boil.
4. Add the eggs and boil them for 10 minutes before transferring to an ice water bath.
5. Let the eggs cool then peel them and chop them coarsely.
6. Mash the chopped eggs with the butter then stir in the mayonnaise, salt, and pepper.
7. Stir in the reserved bacon grease then cover the mixture and chill for 30 minutes.
8. Divide the egg mixture in six portions and roll them into balls then roll in the crushed bacon.
9. Serve immediately and store the leftovers in the fridge. Makes 2 servings of 3 bombs.
Three-cheese Pizza Frittata
Calories: 305, Fat: 24 g, Protein: 21 g, Total Carbs: 3.5 g, Fiber: 1 g, Net Carbs: 2.5 g
Prep Time: 10 minutes | Cook Time: 40 minutes
Ingredients:
Instructions:
1. Preheat the oven to 375°F and grease a pie plate with cooking spray.
2. Defrost the frozen spinach in the microwave for 4 minutes then squeeze out the water.
3. Whisk together the eggs, olive oil, Italian seasoning, salt and pepper in a bowl.
4. Stir in the ricotta cheese, parmesan cheese, and drained spinach until well combined.
5. Pour the mixture into the pie plate and top with mozzarella and pepperoni.
6. Bake for 35 to 40 minutes until the egg is set and the cheese lightly browned. Makes 4 servings.
Mozzarella Tuna Melt
Calories: 550, Fat: 36 g, Protein: 45 g, Total Carbs: 11.5 g, Fiber: 1 g, Net Carbs: 10.5 g
Prep Time: 10 minutes | Cook Time: 10 minutes
Ingredients:
Instructions:
1. Heat the oil in a skillet over medium heat.
2. Add the onion and cook until translucent, about 5 minutes.
3. Drain the tuna then flake it into the skillet and stir in the remaining ingredients.
4. Season with salt and pepper and cook for 2 minutes or until the cheese melts.
5. Spoon into a bowl and top with sliced green onion to serve. Makes 2 servings.
Avocado Egg & Salami Sandwiches
Calories: 490, Fat: 40.5 g, Protein: 22.5 g, Total Carbs: 12.5 g, Fiber: 7.5 g, Net Carbs: 5 g
Prep Time: 10 minutes | Cook Time: 10 minutes
Ingredients:
Instructions:
1. Toast the cloud buns on a baking sheet in the oven until golden brown.
2. Heat the butter in a large skillet over medium heat.
3. Crack the eggs into the skillet and season with salt and pepper.
4. Cook the eggs until done to the desired level then place one on each cloud bun.
5. Top the buns with sliced tomato, mozzarella, avocado and salami. Makes 2 servings.
Mushroom Soup with Fried Egg
Calories: 385, Fat: 31 g, Protein: 20 g, Total Carbs: 10 g, Fiber: 3 g, Net Carbs: 7 g
Prep Time: 5 minutes | Cook Time: 15 minutes
Ingredients:
Instructions:
1. Heat the oil in a small saucepan over medium heat.
2. Add the mushrooms and cook until they are tender, about 6 minutes.
3. Stir in the riced cauliflower, vegetable broth, and heavy cream.
4. Season with salt and pepper then stir in the cheese.
5. Simmer the soup until it thickens to the desired level then remove from heat.
6. Fry the egg in the butter until cooked to the desired level then serve over the soup.
Cheesy Single-serve Lasagna
Calories: 325, Fat: 19 g, Protein: 29 g, Total Carbs: 10 g, Fiber: 1.5 g, Net Carbs: 8.5 g
Prep Time: 15 minutes | Cook Time: 5 minutes
Ingredients:
Instructions:
1. Spoon 1 tablespoon marinara sauce into a microwave-safe bowl.
2. Spread one third of the zucchini slices over the sauce then cover with a tablespoon of ricotta.
3. Repeat the layers of sauce, zucchini, and ricotta.
4. Top with the remaining zucchini and the last tablespoon of marinara.
5. Sprinkle with mozzarella then microwave for 3 to 4 minutes until the entire mixture is heated
through and the cheese is melted.
6. Sprinkle with dried oregano and serve hot.
Crispy Chipotle Chicken Thighs
Calories: 400, Fat: 20 g, Protein: 51 g, Total Carbs: 3 g, Fiber: 1.5 g, Net Carbs: 1.5 g
Prep Time: 15 minutes | Cook Time: 15 minutes
Ingredients:
Instructions:
1. Combine the chipotle chili powder, garlic powder, onion powder, coriander, and smoked paprika in a small bowl.
2. Pound the chicken thighs out flat then season with salt and pepper on both sides.
3. Cut the chicken thighs in half and heat the oil in a heavy skillet over medium-high heat.
4. Add the chicken thighs skin-side-down to the skillet and sprinkle with the spice mixture.
5. Cook the chicken thighs for 8 minutes then flip and cook on the other side for 3 to 5 minutes.
6. During the last 3 minutes, add the spinach to the skillet and cook until wilted.
7. Serve the crispy chicken thighs on a bed of wilted spinach. Makes 2 servings.
Pepperoni, Ham & Cheddar Stromboli
Calories: 525, Fat: 37 g, Protein: 32 g, Total Carbs: 16 g, Fiber: 8 g, Net Carbs: 8 g
Prep Time: 20 minutes | Cook Time: 20 minutes
Ingredients:
Instructions:
1. Preheat the oven to 400°F and line a baking sheet with parchment.
2. Melt the mozzarella cheese in a microwave-safe bowl until it can be stirred smooth.
3. In a separate bowl, stir together the almond flour, coconut flour, and dried Italian seasoning.
4. Pour the melted cheese into the flour mixture and work it together with some salt and pepper.
5. Add the egg and work it into a dough then turn out onto a piece of parchment.
6. Lay a piece of parchment on top and roll the dough out into an oval.
7. Use a knife to cut diagonal slits along the edges, leaving the middle 4 inches untouched.
8. Layer the ham and cheese slices in the middle of the dough then fold the strips over top.
9. Brush the top with butter then bake for 15 to 20 minutes until the dough is browned.
10. Slice the Stromboli and serve with a small salad. Makes 3 servings.
Spring Salad with Steak & Sweet Dressing
Calories: 575, Fat: 43.5 g, Protein: 41 g, Total Carbs: 6.5 g, Fiber: 4 g, Net Carbs: 2.5 g
Prep Time: 10 minutes | Cook Time: 25 minutes
Ingredients:
Instructions:
1. Cook the bacon in a skillet over medium-high heat until very crisp then chop fine.
2. Combine the white wine vinegar, olive oil, raspberries, and liquid stevia in a blender.
3. Blend the ingredients until smooth and well combined.
4. Combine the spring greens, roasted pine nuts, and crumbled bacon in a large bowl.
5. Toss with the dressing then divide between two plates.
6. Melt the butter in a heavy skillet over medium-high heat then add the steak.
7. Season with salt and pepper then sear on one side, about 3 to 4 minutes.
8. Flip the steak and cook to the desired level then rest for 5 minutes.
9. Slice the steak and divide it between the salads. Makes 2 servings.
Keto-friendly Snacks Ideas:
If at any point during the day you begin to feel hungry, make sure to have some ketofriendly snacks on hand. You shouldn’t be hungry between meals, but sometimes in the beginning of your ketogenic diet, you need some time to adjust. These keto-friendly snacks are here to help!
If you want more snack ideas, check this Keto Snack Ideas List!
This 7-days of meal planning is created and permitted to publish by our friend Leanne Vogel, founder of Healthful Pursuit. Leanne is a four-time bestselling author, Nutrition Educator, and the host of The Keto Diet Podcast.
Leanne has helped many individuals to achieve success with Ketogenic diet through her books and programs, including The Keto Beginning, Fat Fueled program, and her latest book The Keto Diet.
This balanced keto meal plan will give you a great idea of what to eat and how much to eat as well as what a typical day of keto diet looks like.
Moreover, if you want to eliminate the time-consuming stress and preparation necessary to follow keto diet successfully, we highly recommend you to check out The Balanced Keto Weekly Meal Plans program where you will receive brand new weekly meal plans delivered straight to your inbox.
How to use this plan:
Here are all the details including the shopping list and easy-to-prepare breakfasts, lunches, dinners, and snacks recipes:
Shopping List For 7 Days
*Quick Note
Since snacks are optional, ingredients that are needed to make snack recipes are marked with an asterisk (*) for easy identification. The value before the parentheses indicates how much of the ingredient you will need for breakfast, lunch, or dinner, and the value within the parentheses indicates the amount of the ingredient needed for snack.
If you do not want to include snack in your meal plan, only shop for ingredients indicated by the value before the parentheses. If you want to include snacks in your meal plan, add both values together to get the total amount of ingredient needed.
For example, if Sally does NOT want to include snacks in her meal plan and the shopping list says *bacon, 4 (3) strips, then Sally would only purchase 4 strips of bacon. Alternatively, if Sally does want to include snacks in her meal plan, she would purchase 7 strips of bacon.
Meal Planning For The Week:
