7-Day Plan
7-Day Keto Meal Plan with Full Macro Breakdowns
Designed for 1,800–2,000 calories/day at standard keto ratios (70% fat, 25% protein, 5% net carbs). All macros calculated from USDA FoodData Central values.
Daily Macro Targets (1,900 cal baseline)
~1,900
Calories
~148g
Fat
~118g
Protein
~24g
Net Carbs
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Monday
Bacon & Egg Scramble
3 eggs, 4 strips bacon, 1 tbsp butter, sauteed spinach
490
cal
39g
fat
31g
prot
1.2g
carbs
Avocado Tuna Bowl
170g canned tuna, 1 avocado, 1 tbsp mayo, romaine lettuce, lemon
520
cal
35g
fat
42g
prot
3.8g
carbs
Ribeye Steak with Roasted Broccoli
200g ribeye, 150g broccoli with 2 tbsp olive oil, garlic
680
cal
52g
fat
48g
prot
5.6g
carbs
Macadamia Nuts + Cheddar
28g macadamia nuts, 30g cheddar cheese
270
cal
25g
fat
6.8g
prot
1.9g
carbs
Tuesday
Keto Coffee + Egg Cups
Coffee with 2 tbsp heavy cream, 2 baked egg cups with bacon and cheese
480
cal
40g
fat
24g
prot
2.1g
carbs
Caesar Salad with Grilled Chicken
150g chicken breast, romaine, parmesan, keto caesar dressing (no croutons)
490
cal
33g
fat
41g
prot
3.2g
carbs
Salmon with Asparagus
200g Atlantic salmon, 200g asparagus with butter, dill, lemon
640
cal
46g
fat
50g
prot
4.1g
carbs
Cream Cheese + Cucumber Slices
50g cream cheese, 100g cucumber slices
195
cal
17.5g
fat
3.1g
prot
4.4g
carbs
Wednesday
Greek Yogurt Keto Bowl
150g full-fat Greek yogurt, 30g raspberries, 28g walnuts, cinnamon
430
cal
29g
fat
21g
prot
8.1g
carbs
BLT Lettuce Wrap
4 strips bacon, tomato slices, mayo, lettuce wrap (no bread)
445
cal
38g
fat
20g
prot
3.5g
carbs
Ground Beef & Zucchini Skillet
200g ground beef 80/20, 2 zucchini, onion, garlic, olive oil, parmesan
650
cal
48g
fat
44g
prot
6.2g
carbs
Pork Rinds + Guacamole
28g pork rinds, 60g guacamole
245
cal
18g
fat
10g
prot
1.8g
carbs
Thursday
Smoked Salmon Omelette
3 eggs, 50g smoked salmon, 2 tbsp cream cheese, chives, butter
510
cal
41g
fat
33g
prot
1.7g
carbs
Chicken Thigh & Cauliflower Rice
200g chicken thigh (skin-on), 150g cauliflower rice with garlic and ghee
580
cal
44g
fat
42g
prot
4.9g
carbs
Lamb Chops with Wilted Kale
200g lamb chops, 100g kale with 2 tbsp olive oil, lemon, garlic
670
cal
52g
fat
47g
prot
5.7g
carbs
Brazil Nuts + Dark Chocolate
28g Brazil nuts, 15g 85%+ dark chocolate
265
cal
24g
fat
5.2g
prot
4.3g
carbs
Friday
Chia Seed Pudding
30g chia seeds, 180ml coconut milk, 30g raspberries, vanilla extract
395
cal
27g
fat
8.4g
prot
6.8g
carbs
Shrimp Avocado Salad
150g cooked shrimp, 1 avocado, mixed greens, olive oil, lime
490
cal
33g
fat
36g
prot
4.7g
carbs
Pork Belly with Roasted Brussels Sprouts
200g pork belly, 150g Brussels sprouts with bacon and olive oil
790
cal
68g
fat
38g
prot
5.4g
carbs
Hard-Boiled Eggs with Salt
2 large eggs with sea salt and black pepper
155
cal
10.7g
fat
12.6g
prot
0.8g
carbs
Saturday
Full Keto Breakfast
2 eggs, 4 strips bacon, 50g sausage, mushrooms fried in butter
610
cal
51g
fat
36g
prot
2.3g
carbs
Keto Burger (Lettuce Bun)
200g beef patty, cheddar, bacon, tomato, mayo, lettuce bun (no bread)
680
cal
55g
fat
44g
prot
3.9g
carbs
Baked Cod with Lemon Butter Sauce
250g cod, 3 tbsp butter, lemon, garlic, parsley, 100g green beans
530
cal
36g
fat
46g
prot
4.6g
carbs
Celery + Almond Butter
3 stalks celery, 2 tbsp almond butter
210
cal
18g
fat
6g
prot
4.2g
carbs
Sunday
Eggs Benedict on Avocado
2 poached eggs, 1 avocado (halved), bacon, hollandaise (keto version)
570
cal
49g
fat
24g
prot
3.1g
carbs
Steak Salad
150g flank steak sliced, arugula, blue cheese, walnuts, olive oil vinaigrette
580
cal
44g
fat
40g
prot
4.8g
carbs
Roast Chicken with Roasted Vegetables
Half chicken (skin-on), 100g zucchini, 100g broccoli, olive oil, herbs
720
cal
54g
fat
52g
prot
6.1g
carbs
Mozzarella + Olive Skewers
60g fresh mozzarella, 10 olives, fresh basil
280
cal
24g
fat
13g
prot
2.4g
carbs
Meal Plan Notes
This plan is designed as a 1,800–2,000 calorie baseline suitable for a moderately active adult. Adjust portions proportionally based on your calculated targets from the keto macro calculator.
- Calorie variation: Each day ranges from approximately 1,880–2,020 calories. This is within the expected variation of a normal day of eating.
- Net carbs: Every day stays below 25g net carbs, within the standard keto threshold for ketosis. Most days are below 18g.
- Protein: Approximately 100–120g/day, appropriate for a 150–170lb adult seeking fat loss while preserving muscle mass.
- Electrolytes: Add sea salt to all meals. Consider adding 1 cup of bone broth daily during the first 2 weeks for additional sodium and potassium.
- Tracking: Log each meal in PlateLens to confirm actual macros — recipe variations, cooking methods, and portion sizes affect nutritional values.
Recommended by Dr. Kim
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