Keto Diet Meal Plan: 7-Day Printable Guide

The ketogenic diet, commonly referred to as the keto diet, is a low-carb, high-fat diet that has been shown to have numerous health benefits, including weight loss, improved blood sugar control, and increased energy levels. However, starting a new diet can be overwhelming, especially when it comes to meal planning. That's why we've put together a 7-day keto diet meal plan, complete with printable guides and delicious recipes to help you get started.

The keto diet works by putting your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This is achieved by drastically reducing the intake of carbs and increasing the intake of fat. The diet typically consists of 70-80% fat, 15-20% protein, and 5-10% carbohydrates.

One of the biggest challenges of the keto diet is planning meals that are both delicious and keto-friendly. That's why we've put together a 7-day meal plan that includes breakfast, lunch, dinner, and snack options. Each meal is carefully planned to ensure that it meets the keto diet's macronutrient requirements.

Day 1: Monday

• Breakfast: Keto Coffee Smoothie (320 calories, 28g fat, 12g protein, 5g carbs)
  • 1 cup strong brewed coffee
  • 1/2 cup coconut milk
  • 1 scoop vanilla protein powder
  • 1 tablespoon coconut oil
• Lunch: Grilled Chicken Breast with Avocado Salsa (540 calories, 42g fat, 35g protein, 5g carbs)
  • 4 oz grilled chicken breast
  • 1/2 avocado, diced
  • 1/2 red onion, diced
  • 1 jalapeno pepper, diced
• Dinner: Baked Salmon with Cauliflower Rice (500 calories, 40g fat, 30g protein, 5g carbs)
  • 6 oz salmon fillet
  • 1 cup cauliflower rice
  • 2 tablespoons coconut oil

Snack Options

• Handful of raw macadamia nuts (170 calories, 18g fat, 2g protein, 2g carbs)
• Celery sticks with almond butter (100 calories, 8g fat, 2g protein, 2g carbs)

Day 2: Tuesday

• Breakfast: Scrambled Eggs with Spinach and Avocado (350 calories, 26g fat, 18g protein, 4g carbs)
  • 2 eggs
  • 1/2 cup fresh spinach
  • 1/4 avocado, sliced
• Lunch: Turkey Lettuce Wraps (520 calories, 40g fat, 25g protein, 5g carbs)
  • 2 oz sliced turkey breast
  • 2 cups lettuce leaves
  • 1/4 cup sliced avocado
• Dinner: Grilled Steak with Roasted Broccoli (550 calories, 45g fat, 35g protein, 5g carbs)
  • 6 oz steak
  • 1 cup broccoli florets
  • 2 tablespoons coconut oil

Snack Options

• Mozzarella cheese sticks (140 calories, 12g fat, 6g protein, 1g carbs)
• Raw veggies with ranch dressing (100 calories, 10g fat, 2g protein, 2g carbs)

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