Keto Meal Plan: Free 7-day sample menu

A free 7-day keto menu with a grocery list

The ketogenic diet works - but you need a plan. Gain clarity, energy and lose weight with easy-to-follow keto meal plans today.

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Meals
7 days
Grocery list
Included
Recipes this week
23
Printable
No email

What is the Ketogenic Diet?

The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan that has been shown to help people lose weight, improve mental clarity, and increase energy levels. By drastically reducing carbohydrate intake and replacing it with fat, your body enters a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

Free 7-Day Keto Meal Plan

This sample week uses only keto recipes from our library: eggs and sausage for breakfast, salads and skillets for lunch, steak, shrimp and broccoli for dinner, and a low-carb snack on some days. The days with a full verified total stay under 30 g of carbs. Macros are shown for every recipe whose nutrition we’ve verified, and a day total appears only when every item that day is verified.

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Day 1

Day 2

Day total: 1,532 kcal · 116 g protein · 10 g carbs · 114 g fat

Day 3

Day 4

Day total: 1,295 kcal · 99 g protein · 10 g carbs · 93 g fat

Day 5

Day 6

Day total: 1,764 kcal · 119 g protein · 18 g carbs · 134 g fat

Day 7

Nutrition is per serving and shown only for recipes whose numbers we've verified (carbs are total carbohydrates as listed on the recipe). Day totals appear only when every item that day is verified; we never add up partial data. Brands and portion sizes vary.

Daily Macros for the Week

Daily calories, protein, carbs and fat for the 7-day Keto sample plan
DayCaloriesProteinCarbsFat
Day 1Nutrition coming soon
Day 21,532116 g10 g114 g
Day 3Nutrition coming soon
Day 41,29599 g10 g93 g
Day 5Nutrition coming soon
Day 61,764119 g18 g134 g
Day 7Nutrition coming soon

Typical Keto split

70%
Fat
25%
Protein
5%
Carbs

Share of calories from each macro.

Find your calorie and macro targets with the free TDEE calculator →

Keto Grocery List for the Week

Everything you need to cook the 7-day plan above for one person. No email or sign-up needed. Print it or screenshot it.

Produce

  • Arugula: 6½ cup
  • Avocado: ½
  • Baby cucumber: 3
  • Broccoli: 3 head
  • Jalapeno: ¼
  • Lemon: ½
  • Mixed baby green: 1 handful
  • Napa cabbage: 1 leaf
  • Onion: ¼ whole + ¼ cup + 1 tbsp
  • Red onion: ½ cup + 4 slice

Meat & Seafood

  • Boneless pork chop: 6 oz
  • Canned salmon: 6 ounce
  • Prosciutto: 2 piece + 5 slice
  • Sausage link: 13
  • Shrimp: 25
  • Stir fry beef: 6 oz
  • Strip steak: 2¼ lb
  • Tuna: 2 can

Dairy & Eggs

  • Butter: 2 tbsp
  • Cheddar cheese: 2¼ cup + ½ slice
  • Cream cheese: 1 spoonful
  • Egg: 14
  • Hard boiled egg: 3
  • Heavy cream: ½ cup

Oils & Condiments

  • Avocado mayo: 1 spoonful + 6⅔ tbsp
  • Avocado oil: 14⅓ tbsp
  • Dijon mustard: 2½ tsp
  • Dill pickle: 1 spear
  • Olive oil: 1 tbsp
  • Tabasco: 2½ tsp

Pantry

  • Chicken stock: 2½ cup
  • Coffee: 6 oz
  • Roasted red pepper: ½ cup + 4 slice + 1 tbsp

Spices & Seasonings

  • Black pepper: 1 pinch
  • Cinnamon: ½ tsp

Members get this list generated automatically every week, scaled to their household, and can send it to Instacart or Kroger.

Is a Keto Meal Plan Right for You?

A good fit if

  • You want to try keto without calculating macros yourself
  • You like short ingredient lists and quick weeknight cooking
  • You’re comfortable eating eggs, dairy, meat and seafood
  • You want a grocery list you can shop from this weekend

Probably not for you if

  • You’re pregnant or breastfeeding, or take insulin or blood-pressure medication, unless your doctor has approved keto
  • You have a history of disordered eating
  • You’re vegetarian or vegan (these recipes are meat- and dairy-heavy)
  • You need a high-carb plan for endurance training

Tips for your first keto week

  1. Cook the steak and broccoli dinners in a double batch and have the leftovers for lunch the next day.
  2. Keep canned tuna and prosciutto in the pantry and fridge; they make the lunches here take five minutes.
  3. Add salt to your food and drink plenty of water in the first week to keep keto-flu symptoms down.
  4. If you’re hungrier than this plan allows, add a snack or a larger portion of protein rather than carbs.

Benefits of Keto

Rapid Weight Loss

By switching your body's fuel source from carbs to fat, you can burn stored fat more efficiently.

Increased Energy

Say goodbye to energy crashes. Fat provides a steady, long-lasting energy source.

Mental Clarity

Many people report improved focus and cognitive function on keto.

Reduced Inflammation

Cutting out processed carbs and sugars can help reduce systemic inflammation.

Better Blood Sugar

Stabilize blood sugar levels by minimizing carbohydrate intake.

Reduced Cravings

Fat and protein keep you satisfied longer, reducing hunger and cravings.

What to Eat on Keto

Foods to Enjoy

  • Meat (beef, pork, lamb, poultry)
  • Fatty fish (salmon, mackerel, sardines)
  • Eggs
  • Butter and cream
  • Cheese
  • Nuts and seeds
  • Healthy oils (olive oil, coconut oil, avocado oil)
  • Avocados
  • Low-carb vegetables (leafy greens, broccoli, cauliflower)

Foods to Avoid

  • Sugary foods (soda, candy, ice cream)
  • Grains and starches (bread, pasta, rice, cereal)
  • Fruit (except small portions of berries)
  • Beans and legumes
  • Root vegetables (potatoes, carrots)
  • Low-fat or diet products
  • Unhealthy fats (vegetable oils, mayonnaise)
  • Alcohol
  • Sugar-free diet foods

36 Keto Recipes to Try

Every recipe from the sample week, plus more keto recipes from our library to swap in.

Browse all keto recipes

Breakfast

Lunch

Dinner

Snacks

Keto guides

Related diets

Keto FAQs

Is this Keto meal plan really free?
Yes. The 7-day sample menu, verified macros and grocery list on this page are free to read and print. You don't need an email address or an account. A Ultimate Meal Plans membership adds a new keto plan every week, full recipe instructions and an automatic shopping list, with a 14-day free trial on the quarterly plan.
How many calories are in this Keto meal plan?
On the 3 days where every recipe has verified nutrition, the menu comes to 1,295 to 1,764 calories a day. We're still verifying nutrition for the other recipes, so we don't publish totals for the remaining days. The menu is written as one serving of each recipe for one adult, so scale portions to your needs; our free TDEE calculator can estimate yours.
How long does it take to get into ketosis?
Most people enter ketosis within 2-4 days of starting the keto diet, though it can take up to a week. Factors like your current diet, activity level, and metabolism affect this timeline.
What is the 'keto flu' and how do I avoid it?
The keto flu refers to flu-like symptoms some people experience when starting keto, including fatigue, headaches, and irritability. Stay hydrated, maintain electrolyte balance, and ease into the diet gradually to minimize symptoms.
Can I eat fruit on keto?
Most fruits are too high in carbs for keto. However, small portions of berries (strawberries, blueberries, raspberries) can fit into your macros. Avocados are also keto-friendly!
How many carbs can I eat on keto?
Most people stay under 20-50 grams of net carbs per day. Our meal plans are designed to keep you well within these limits while still enjoying delicious food.
What does a typical day on a keto meal plan look like?
A typical keto day is eggs and sausage (or a butter coffee) for breakfast, a protein-rich salad or tuna skillet for lunch, and steak, pork or shrimp with a low-carb vegetable like broccoli for dinner. If you need a snack, cheese, nuts or a hard-boiled egg fit easily.
Can I do keto on a budget?
Yes. Lean on eggs, canned tuna, pork chops and frozen broccoli, which are some of the cheapest keto staples, and buy steak on sale. Batch-cooking and repeating two or three dinners across the week also cuts waste.
Do I need to count macros on keto?
Not if you follow a plan that’s already built to keto limits. This sample week lists calories, protein, carbs and fat for every recipe we’ve verified, so most of the counting is done for you. Many people track for the first few weeks to learn portion sizes, then stop.

Ready to Start Your Keto Journey?

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This sample meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have diabetes, kidney disease or an autoimmune condition, or take medication.