Here’s a simple Keto Diet Meal Plan along with a Shopping List to make things easier for you!
Keto Meal Plan (7 Days)
Day 1
- Breakfast: Scrambled eggs with cheese and avocado
- Lunch: Grilled chicken salad with olive oil dressing
- Dinner: Salmon with roasted asparagus
Day 2
- Breakfast: Chia seed pudding with coconut milk
- Lunch: Turkey and cheese lettuce wraps with mayo
- Dinner: Beef stir-fry with broccoli and bell peppers
Day 3
- Breakfast: Omelet with mushrooms and feta cheese
- Lunch: Tuna salad with avocado
- Dinner: Baked chicken thighs with cauliflower mash
Day 4
- Breakfast: Greek yogurt with nuts and berries (low-carb)
- Lunch: Egg salad with bacon in lettuce wraps
- Dinner: Pork chops with roasted Brussels sprouts
Day 5
- Breakfast: Almond flour pancakes with butter
- Lunch: Cobb salad with blue cheese dressing
- Dinner: Grilled shrimp with zucchini noodles
Day 6
- Breakfast: Smoked salmon with cream cheese and cucumbers
- Lunch: Cauliflower rice with ground beef and avocado
- Dinner: Baked cod with garlic butter and spinach
Day 7
- Breakfast: Scrambled eggs with sausage and spinach
- Lunch: Chicken Caesar salad (no croutons)
- Dinner: Ribeye steak with garlic butter mushrooms
Shopping List
Proteins:
- Eggs
- Chicken breast & thighs
- Salmon
- Ground beef
- Turkey
- Bacon
- Pork chops
- Shrimp
- Ribeye steak
- Cod
- Canned tuna
Dairy:
- Cheese (cheddar, feta, blue cheese)
- Heavy cream
- Greek yogurt (unsweetened, full fat)
- Butter
- Cream cheese
Vegetables & Greens:
- Spinach
- Lettuce
- Broccoli
- Bell peppers
- Mushrooms
- Asparagus
- Brussels sprouts
- Zucchini
- Cauliflower
Fats & Oils:
- Olive oil
- Coconut oil
- Avocados
Nuts & Seeds:
- Chia seeds
- Almond flour
- Walnuts
Other:
- Coconut milk
- Berries (small amounts for low-carb intake)
