7 Day Keto Meal Plan – a week of easy low carb recipes and meal ideas for breakfast, lunch, dinner, dessert and snacks too – with a free grocery shopping list of ketogenic foods to help beginners get started.
7 Day Keto Meal Plan
This 7 Day Keto Meal Plan will give you heaps of ideas for easy low carb meals, whether you’re starting out or looking for fresh inspiration to keep you on track.
7 Day Keto Meal Plan Shopping List
Here’s a list of low carb friendly foods to pop on your shopping list that you can mix and match to create easy keto meals.
Low Carb Friendly Fats – the majority of a low carb, keto plan will be made up of healthy fats, including:
- Butter
- Coconut Oil/MCT Oil/Olive Oil
- Avocado – whole & oil
- Sour Cream
- Cream
- Cheese
- Yogurt
- Eggs
- Meat/Chicken/Pork/Seafood
- Nuts & Seeds
Keto Fruit & Vegetables – here’s a list of fruit vegetables that are keto friendly:
- Spinach, Kale & Leafy Greens
- Mushrooms
- Asparagus
- Avocado
- Herbs such as Mint, Oregano, Sage, Coriander, Cilantro
- Green Beans
- Broccoli
- Cauliflower
- Cucumber
- Brussels Sprouts
- Artichokes
- Radishes
- Olives
- Lettuce
- Cabbage
- Celery
- Zucchini
The following is a list of even more vegetables and fruit to enjoy, however be aware that the carb content is higher than those vegetables listed above. So, be mindful of that and enjoy more sparingly.
- Pumpkin
- Tomatoes
- Peppers/Capsicum
- Onion
- Garlic
- Strawberries
- Raspberries
- Blackberries
- Blueberries
- Lemon
- Lime
Pantry Staples
To help prepare meals, here are some staples to keep on hand in your pantry.
- Coconut Flour
- Coconut Milk
- Almond Milk
- Vinegars – including apple cider vinegar
- Herbs & Spices
- Salt & Pepper
- Chocolate (see above!)
- Cacao Powder
- Almond Flour
- Stevia or your sweetener of choice
- Vanilla and other flavourings
- Psyllium Husks
- Protein Powder – to help you meet your protein macros. (I like this one.)
- Soy Sauce/Tamari
- Tomato – sauce, tinned and paste
- Coffee
- Tea
- Mustard
- Pickles
- Sauerkraut
7 Low Carb Breakfast Ideas
Here is a week of easy keto breakfasts to start your day with.
1. Keto Breakfast Fry Up
The above big low carb breakfast fry up which includes:
- Fried eggs
- Mushrooms
- Leftover sausages
It was all cooked/heated up in plenty of coconut oil in a frying pan.
You could cook your eggs any how you like, fry them up with your choice of vegetables from the following low carb foods:
- Broccoli
- Mushrooms
- Spinach
- Cauliflower
- Asparagus
- Radishes (which fry up like potatoes!)
- Onion/Garlic (sparingly)
You can use low carb sausages as the meat portion or fry up bacon, leftover roast chicken/meat or any other breakfast protein you like.
2. Cheesy Fried Eggs
If you like crispy cheese and crisp fried eggs, then this is the perfect breakfast for you.
Start by frying a circle of cheese in a frying pan, then crack a couple of eggs over. Cook until the eggs are done to your liking. Serve with your keto vegetables of choice.
3. Omelette
You can fill an omelette with your keto fillings of choice. Mine are usually cheese and mushrooms and here are more ideas for you.
4. Granola
It’s easy to make a nutty keto granola that you can enjoy with low carb yogurt.
You’ll need a couple of cups of nuts, coconut, vanilla, stevia, cinnamon, salt and an egg to bind it all together. (Here’s the full easy recipe.)
5. Breakfast Cookies
You can make ahead this grab and go breakfast treat that’s packed full of protein goodness. (Here’s the keto breakfast cookies recipe for you.)
6. Low Carb Oatmeal
This warming chocolatey breakfast uses ricotta to mimic the texture of oatmeal in a keto friendly way.
It’s low in carbs, high in protein and makes an welcome change from regular keto breakfasts. (Here’s the full keto oatmeal recipe for you.)
7. Breakfast Smoothie or Shake
You can make a keto friendly smoothie with as little as 3 ingredients. Like the above picture raspberry smoothie. (Here’s the recipe)
Here are more ideas for ingredients to include in your keto breakfast smoothies:
- Almond Milk
- Coconut Milk
- Low Carb Yogurt
- Cream
- Cream Cheese
- Mascarpone
- Low Carb Protein Powder
- Frozen berries
- Fresh berries
- Chia Seeds
- Cacao Powder
- Peanut Butter
- Lemon
- Stevia
- Coconut
- Sugar Free Jam
7 Keto Lunch Ideas
More often than not I enjoy dinner leftovers for lunch, or one of the following easy keto lunch ideas.
1. Tuna Salad Lunch Box
This keto tuna salad lunch box makes an easy grab and go packed lunch that is a balanced low carb meal.
2. Cheesy Cauliflower Rice
A warming bowl full of cauliflower rice with a cheesy sauce makes a great comfort food meal with only a few ingredients.
3. Broccoli Salad
This low carb broccoli salad has only 4 ingredients and makes a creamy, cheesy vegetarian lunch box. (Here are more keto broccoli recipes.)
4. Halloumi Salad
Crispy halloumi with avocado and other low carb ingredients makes an easy halloumi salad lunch.
5. Tuna Mornay
This creamy tuna mornay makes a wonderful dish to enjoy for lunch, full of healthy protein and hearty vegetables.
6. Steak Salad
You can easily prep this keto steak salad ahead of time for a protein rich low carb lunch box.
7. Soup
Having a ready to go pot of keto vegetable soup that you can enjoy for lunch and simply serve with a generous swirl of cream or sour cream makes a quick, hearty low carb lunch.
7 Keto Dinner Recipes
Carby dinners are really easy to ketofy – cauliflower rice makes a brilliant rice substitute and zucchini noodles are a tasty pasta alternative.
1. Cheesy Chicken Bake
This cheesy chicken bake has only a few ingredients, is quick and easy to prepare and is always a hit with the family.
2. Burger
You can enjoy a burger in a lettuce cup which makes a lovely low carb bun substitute. You can enjoy your burger with heaps of tasty keto burger toppings with cheese, avocado and an egg being my favorites.
3. Cauliflower Mac and Cheese
Cauliflower is used in place of pasta in this comfort food favorite to become a cheesy caulifower mac and cheese.
4. Keto Spaghetti Bolognese
This keto spaghetti bolognese has only 3 ingredients and tastes just as good as a traditional spaghetti bolognese but without the heavy carbs.
5. Tuna Broccoli Casserole
This easy cheesy tuna broccoli casserole is packed full of keto friendly ingredients, is quick to prepare and makes a budget friendly meal.
6. Steak Dinner
For a more decadent meal, go for a keto steak dinner with a creamy mushroom sauce. We indulge and enjoy this meal for special occasions or when we feel like a date night at home.
7. Low Carb Vegetable Casserole
This cheesy vegetable casserole makes a hearty meat free meal that’s low carb, keto friendly and can easily be adapted depending on your tastes and the vegetables you have in your kitchen.
If you need an extra little bit of help with meal planning I suggest Balanced Keto Weekly Meal Plans, where you’ll get weekly Keto Meal Plans delivered straight to your Inbox. Get 7 days of meal planning every week – all done for you! Click here to learn more.
7 Day Keto Meal Plan Snacks and Desserts
There are plenty of easy keto snack and dessert options that will satisfy all of your possible sweet and snacky cravings.
If you’re after snacks to enjoy between meals, then here are simple snack ideas for every day of the week:
- Nuts & Seeds (Which have so many health benefits)
- Berries & Whipped Cream
- Small tin of tuna (with mayo or sour cream)
- 85% Dark Chocolate
- Peanut butter
- Smoked Salmon rolled up with cream cheese
- Cheese
Here are 7 easy keto desserts that are quick to make and a delight to enjoy.
1. Hot Chocolate
My go to keto sweet treat is a comforting hot chocolate, like the above pictured Cinnamon Hot Chocolate. Simply heat 1 Cup of almond milk in a saucepan until simmering. Then, quickly whisk in a row of low carb chocolate (like this) and a dash of cream.
Pour into a mug and enjoy! You could also top the hot chocolate with more cream, low carb ice cream or some shaved chocolate.
2. Fruity Parfait
Create your own fruity parfait by layering low carb yogurt with your choice of berries for an almost instant keto dessert.
3. Chia Pudding
Pop 2 tablespoons of chia seeds into a bowl, glass or mug.
Top with half a cup of liquid from the following options – almond milk, kefir, low carb yogurt, cream.
I went for a quarter of a cup of almond milk and a quarter of a cup of kefir.
Add a half a teaspoon of stevia (or more) for sweetness and stir well to combine. Move the chia pudding to the fridge to thicken for a few hours or overnight.
Enjoy topped with berries, grated low carb chocolate, cream or shredded coconut. (Read more about chia seeds on keto.)
4. Waffles
You can of course enjoy waffles for breakfast or as an indulgent sweet treat with your choice of sweet keto toppings.
My recipe has only 4 ingredients:
- 4 eggs
- 1/4 Cup Cream, Almond Milk or Coconut Milk
- Pinch of Salt
- 1/4 Cup Coconut Flour
You simply whisk the ingredients together and cook them in a waffle maker. (Here’s my full keto waffles recipe for you.)
5. Chocolate Mousse
There are a couple of different options for creating a keto friendly hot chocolate, my favorite though is my 4 ingredient chocolate mousse with cream cheese, that’s lovely, light and creamy and tastes like a rich chocolate cheesecake dessert.
6. Cheesecake
While we’re on the subject of cheesecake – a keto cheesecake is really easy to prepare ahead of time so that you have a sweet treat ready and waiting in the fridge for you when those sweet cravings strike.
7. Strawberry Mousse
And finally, this light keto strawberry mousse has only 4 ingredients and makes the perfect low carb dessert to make to celebrate beautiful berries.
More Keto Inspiration
Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
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