A 7-day keto meal plan with shopping list
No appetite to plan your own meals? Here is a complete week of keto, with everyday ingredients, for under $75 per person. Print the shopping list, head to the supermarket on Monday, done. Works at any chain.
Who is this meal plan for?
- Beginners just starting keto
- People who do not want to brainstorm dinner every evening
- Anyone who wants to confirm that keto is practical in real life (spoiler: it is)
Macro targets for this plan: about 1,700 to 1,900 kcal per day, under 25 grams of net carbs, 100 to 130 grams of protein, the rest from fat. Adjust to your own needs (heavier or lighter, more or less protein).
The 7-day plan
Monday
Breakfast3-egg omelette with spinach, grated mature cheese, cooked in butter. Coffee with a splash of cream.
~480 kcal · 3g net carbs
LunchLarge salad: mixed greens, half an avocado, 100 g of smoked salmon, cucumber, olive oil and lemon dressing.
~520 kcal · 5g net carbs
DinnerPan-fried chicken breast (150 g) in butter with roasted broccoli and cauliflower. Knob of butter on top.
~620 kcal · 8g net carbs
Tuesday
Breakfast2 eggs with 3 strips of bacon, half an avocado. Black coffee.
~520 kcal · 2g net carbs
LunchWraps without the wrap: iceberg lettuce leaves filled with chicken, mayo, cucumber and bell pepper.
~470 kcal · 6g net carbs
DinnerGround beef sauce over zucchini noodles (zoodles). Sugar-free tomato sauce, oregano, parmesan on top.
~640 kcal · 10g net carbs
Wednesday
BreakfastFull-fat Greek yoghurt (plain, unsweetened) with a handful of blueberries and chopped walnuts.
~410 kcal · 7g net carbs
LunchLeftover ground beef sauce from Tuesday, or: tuna salad (canned tuna, mayo, pickle, onion) on salad greens.
~510 kcal · 4g net carbs
DinnerPan-fried salmon fillet (150 g) with asparagus in butter, small dollop of homemade hollandaise.
~640 kcal · 5g net carbs
Thursday
BreakfastSmoothie: half avocado, splash of cream, scoop of unsweetened almond milk, handful of spinach, a few blueberries.
~430 kcal · 6g net carbs
LunchCauliflower rice with smoked chicken and pesto. Sprinkle of parmesan.
~480 kcal · 8g net carbs
DinnerBunless burger: beef patty, melted cheese, sautéed onion, pickle, mayo on a bed of lettuce. Green beans on the side.
~680 kcal · 7g net carbs
Friday
BreakfastScrambled eggs with mushrooms, onion and cheese. Coffee with cream.
~470 kcal · 4g net carbs
LunchCaprese salad: tomato, mozzarella, fresh basil, olive oil. Plus 2 slices of prosciutto.
~540 kcal · 8g net carbs
DinnerPork chops in butter with Brussels sprouts and cauliflower mash (cauliflower with butter and cream).
~700 kcal · 9g net carbs
Saturday
BrunchSpinach-feta frittata (4 eggs, block of feta, spinach, baked). Makes enough for 2 meals or 2 people.
~560 kcal · 5g net carbs
DinnerSteak (150 g) in butter with grilled bell pepper, zucchini and eggplant. Garlic butter sauce.
~720 kcal · 9g net carbs
Sunday
BreakfastLeftover frittata from Saturday. Or another round of bacon and eggs.
~480 kcal · 4g net carbs
LunchSalad with grilled goat cheese, walnuts, salad greens, cucumber and olive oil dressing.
~520 kcal · 6g net carbs
DinnerWhole roasted chicken (shares with Monday) with grilled vegetables (bell pepper, zucchini, onion).
~660 kcal · 8g net carbs
Rather have a personalised meal plan?
Ketomi builds a weekly plan around your allergies, preferences and goals. Includes shopping list, step-by-step recipes and one-tap meal swaps.
Try Ketomi free for 7 days →Shopping list for the week (1 person, ~$75)
Prices are indicative for an average supermarket. Discount supermarkets are often 15 to 25 percent cheaper.
Meat and fish
- Chicken breast, 500 g (~$8)
- Ground beef, 500 g (~$7)
- Pork chops, 300 g (~$5)
- Bacon, 1 pack (~$4)
- Salmon fillet, 150 g (~$7)
- Smoked salmon, 100 g (~$5)
- Canned tuna in oil, 1 can (~$2)
- Steak, 150 g (~$6)
- Prosciutto, small pack (~$4)
- Whole chicken, 1 kg (~$7)
Dairy and eggs
- Eggs, 12 (~$4)
- Butter, 250 g (~$3)
- Heavy cream, 250 ml (~$2)
- Full-fat Greek yoghurt (plain), 500 g (~$3)
- Grated mature cheddar, 200 g (~$4)
- Mozzarella, 1 ball (~$3)
- Feta, 200 g (~$3)
- Goat cheese, 100 g (~$3)
- Parmesan, small piece (~$3)
Vegetables and fruit
- Salad greens (mixed), 2 bags (~$4)
- Iceberg lettuce, 1 head (~$2)
- Fresh spinach, 1 bag (~$2)
- Avocados, 4 (~$5)
- Cucumbers, 2 (~$2)
- Red bell peppers, 3 (~$3)
- Tomatoes, 500 g (~$3)
- Broccoli, 1 head (~$2)
- Cauliflower, 1 head (~$2)
- Cauliflower rice, 1 frozen bag (~$2)
- Zucchini, 2 (~$2)
- Eggplant, 1 (~$2)
- Asparagus, small bunch (~$4)
- Green beans, 250 g (~$2)
- Brussels sprouts, 500 g (~$3)
- Mushrooms, 250 g (~$2)
- Onions, 3 (~$1)
- Garlic, 1 head (~$1)
- Blueberries, small punnet (~$4)
- Fresh basil, 1 bunch (~$2)
Fats and oils
- Extra virgin olive oil, small bottle (~$5, lasts longer)
- Mayonnaise (sugar-free), small jar (~$3)
Other
- Walnuts or pecans, small bag (~$3)
- Unsweetened almond milk, 1 carton (~$3)
- Pesto (check the label for sugar), small jar (~$3)
- Sugar-free tomato sauce (passata), 1 bottle (~$2)
- Pickles, small jar (~$2)
- Salt, pepper, oregano, herbs (you probably already have these)
Total: roughly $72 to $80. Some items last several weeks (olive oil, herbs, cheese remnants), so week 2 is cheaper.
Tips to keep the week smooth
- Sunday meal prep: chop vegetables, make the frittata, cook the ground beef sauce. Saves 20 minutes every evening.
- Plan leftovers: this plan deliberately includes meals with leftovers (beef sauce, frittata, whole chicken) so you do not start from scratch every day.
- Drink enough: 2 to 3 litres of water per day. In the first weeks of keto add extra salt (a pinch in water or broth).
- Snack-free zones: try not to eat between meals. Your liver gets a break to produce ketones.
- Check labels: many products hide sugar. Tomato sauce, pesto, spice mixes: always read the nutrition panel. Anything under 5 grams of carbs per 100 grams is fine.
- Swap with the season: this plan works year-round, but in summer you can swap Brussels sprouts for zucchini or pepper, and in winter swap tomatoes for cauliflower or kale.
Common mistakes with a keto meal plan
A few things beginners trip over:
- Too little fat. If you cut carbs but keep fat low too, you starve yourself of energy and feel awful. Butter, olive oil, avocado and fatty fish are your friends.
- Skipping vegetables. Keto is not just meat and cheese. Vegetables like broccoli, spinach, cauliflower and salad greens give you fibre, minerals and volume. They also keep you full longer.
- Buying too many "keto products". Keto cookies, keto bread, keto bars: expensive and often no better than real food. This plan uses normal supermarket products.
- Not enough water and electrolytes. In the first weeks you lose extra fluid. Drink at least 2 litres per day and add salt, magnesium and potassium. A cup of broth per day helps.
Save time with Ketomi
What I just walked you through (building the menu, calculating macros, writing the shopping list) Ketomi does automatically based on your preferences and allergies. Plus: swap any meal you do not like, and the shopping list updates instantly.