Make Me a Keto Meal Plan: Full 7-Day Plan Under 20g Net Carbs

Switching to a ketogenic diet means reshaping nearly everything on your plate. Instead of relying on carbohydrates for energy, you train your body to burn fat by keeping net carbs under 20g per day. The challenge is not willpower — it is logistics. You need actual meals with actual macros that fit the framework. This plan delivers exactly that: seven full days of eating at roughly 1800 calories, with every gram of protein, fat, carbohydrate, and fiber accounted for.

What Is a Keto Diet and How Does It Work?

A ketogenic diet shifts your primary fuel source from glucose to ketone bodies produced by the liver from stored and dietary fat. This metabolic state, called ketosis, typically begins 2 to 4 days after reducing net carbohydrate intake below 20 to 50 grams per day.

Research published in the Journal of Clinical Lipidology (2019) found that well-formulated ketogenic diets led to significant reductions in body weight, triglycerides, and fasting blood glucose over 12 months compared to standard low-fat diets.

The macronutrient ratio for this plan targets approximately:

• 70-75% of calories from fat
• 20-25% of calories from protein
• 5% or less of calories from net carbs

The Complete 7-Day Keto Meal Plan

Day 1 — Monday

Breakfast: Scrambled eggs (3 large) cooked in butter (1 tbsp) with 30g cheddar cheese, served with half an avocado.

Lunch: Grilled chicken thigh (150g, skin-on) on a bed of mixed greens (100g) with olive oil dressing (2 tbsp), cucumber (50g), and 30g feta cheese.

Dinner: Pan-seared salmon fillet (170g) with roasted broccoli (100g) tossed in olive oil (1 tbsp) and garlic butter (1 tbsp).

Snack: 30g macadamia nuts.

Nutrient	Amount
Calories	1,805 kcal
Protein	105g
Net Carbs	12g
Fat	147g
Fiber	11g

Day 2 — Tuesday

Breakfast: Bulletproof coffee (coffee + 1 tbsp butter + 1 tbsp MCT oil) alongside 2 slices of bacon and 2 fried eggs.

Lunch: Tuna salad (1 can tuna in olive oil, drained, mixed with 1 tbsp mayo, celery, lemon) served in lettuce wraps with 30g walnuts on the side.

Dinner: Beef stir-fry (150g sirloin strips) cooked in coconut oil (1 tbsp) with bell pepper (50g), zucchini (100g), soy sauce, and sesame seeds (1 tbsp).

Snack: 2 celery sticks with 2 tbsp almond butter.

Nutrient	Amount
Calories	1,792 kcal
Protein	112g
Net Carbs	14g
Fat	141g
Fiber	9g

Day 3 — Wednesday

Breakfast: Keto omelet: 3 eggs, 30g mozzarella, spinach (40g), mushrooms (40g), cooked in butter (1 tbsp).

Lunch: Bunless burger: 150g ground beef patty (80/20), 1 slice cheddar, lettuce, tomato slice, mustard, wrapped in large lettuce leaves. Side of 30g almonds.

Dinner: Baked chicken drumsticks (200g, 2 drumsticks) with roasted cauliflower (150g) mashed with butter (1 tbsp) and cream (2 tbsp).

Snack: 50g olives with 20g Parmesan crisps.

Nutrient	Amount
Calories	1,812 kcal
Protein	118g
Net Carbs	13g
Fat	139g
Fiber	10g

Day 4 — Thursday

Breakfast: Greek yogurt — full-fat, unsweetened (150g) — with 15g chia seeds and 20g pecans.

Lunch: Smoked salmon (100g) with cream cheese (2 tbsp), capers, and cucumber slices (80g). Side of mixed greens with olive oil (1 tbsp).

Dinner: Pork chop (170g, bone-in) pan-fried in butter (1 tbsp) with sauteed green beans (100g) and garlic (2 cloves) in olive oil (1 tbsp).

Snack: 2 hard-boiled eggs with a pinch of sea salt and paprika.

Nutrient	Amount
Calories	1,788 kcal
Protein	115g
Net Carbs	11g
Fat	140g
Fiber	10g

Day 5 — Friday

Breakfast: 2-egg and cheese muffin cups (baked with 30g cheddar, diced ham 30g, and spinach 30g). Served with half an avocado.

Lunch: Chicken Caesar salad — grilled chicken breast (120g), romaine (100g), Parmesan (20g), Caesar dressing (2 tbsp, no croutons). Side of 30g Brazil nuts.

Dinner: Shrimp scampi (150g shrimp) cooked in garlic butter (2 tbsp) with zucchini noodles (150g spiralized zucchini) and a squeeze of lemon.

Snack: 30g pork rinds with 2 tbsp guacamole.

Nutrient	Amount
Calories	1,795 kcal
Protein	120g
Net Carbs	14g
Fat	136g
Fiber	12g

Day 6 — Saturday

Breakfast: Keto pancakes (2 — made with cream cheese, eggs, almond flour 20g) topped with butter (1 tbsp) and a few raspberries (30g).

Lunch: Antipasto plate: salami (60g), mozzarella balls (50g), olives (40g), artichoke hearts (40g), olive oil drizzle (1 tbsp).

Dinner: Ribeye steak (180g) with sauteed asparagus (100g) in butter (1 tbsp) and a side salad with olive oil (1 tbsp).

Snack: 30g dark chocolate (85% cacao or higher).

Nutrient	Amount
Calories	1,818 kcal
Protein	108g
Net Carbs	16g
Fat	146g
Fiber	9g

Day 7 — Sunday

Breakfast: Smoked salmon and avocado stack — 80g smoked salmon, half an avocado, everything bagel seasoning, on cucumber rounds.

Lunch: Egg drop soup (2 eggs whisked into chicken bone broth 350ml with ginger and scallions) with a side of 30g walnuts and 30g cheese cubes.

Dinner: Roast chicken leg quarter (200g, skin-on) with roasted Brussels sprouts (120g) tossed in olive oil (1 tbsp) and bacon bits (20g).

Snack: Celery (2 sticks) with 2 tbsp cream cheese.

Nutrient	Amount
Calories	1,798 kcal
Protein	110g
Net Carbs	15g
Fat	142g
Fiber	11g

Weekly Macro Summary

Day	Calories	Protein	Net Carbs	Fat	Fiber
Monday	1,805	105g	12g	147g	11g
Tuesday	1,792	112g	14g	141g	9g
Wednesday	1,812	118g	13g	139g	10g
Thursday	1,788	115g	11g	140g	10g
Friday	1,795	120g	14g	136g	12g
Saturday	1,818	108g	16g	146g	9g
Sunday	1,798	110g	15g	142g	11g
Weekly Avg	1,801	113g	13.6g	141.6g	10.3g

What Can You Eat on Keto? The Complete Food List

Eat Freely

• Meats: Beef, pork, lamb, chicken (especially thighs and drumsticks with skin), turkey, bacon, sausage (check for added sugar)
• Fish and seafood: Salmon, tuna, shrimp, sardines, mackerel, trout, cod
• Eggs: Any style, any quantity
• High-fat dairy: Butter, heavy cream, full-fat cheese, cream cheese, sour cream, full-fat Greek yogurt (plain)
• Healthy fats: Olive oil, coconut oil, avocado oil, MCT oil, lard, tallow
• Nuts and seeds: Macadamia, pecans, walnuts, almonds, Brazil nuts, chia seeds, flaxseeds, hemp seeds
• Low-carb vegetables: Spinach, kale, lettuce, broccoli, cauliflower, zucchini, asparagus, cucumber, celery, green beans, Brussels sprouts, mushrooms
• Avocados: One of the most nutrient-dense keto foods
• Berries: Small amounts of raspberries, blackberries, and strawberries

Foods to Avoid

• Grains: Bread, pasta, rice, oats, cereal, corn, wheat flour
• Sugar: Table sugar, honey, maple syrup, agave, candy, soda, juice
• Starchy vegetables: Potatoes, sweet potatoes, carrots (in large amounts), beets, peas
• Most fruits: Bananas, apples, oranges, grapes, pineapple, mangoes
• Legumes: Beans, lentils, chickpeas (too high in carbs for strict keto)
• Low-fat and diet products: Often loaded with added sugar to compensate for reduced fat
• Seed oils and margarine: Soybean oil, canola oil, corn oil (inflammatory and heavily processed)
• Beer and sweet cocktails: Beer is liquid bread; cocktails are liquid candy

How to Handle Keto Flu

During the first 1 to 5 days, many people experience what is commonly called the keto flu: headaches, fatigue, brain fog, irritability, nausea, and muscle cramps. This happens because your body is flushing water and electrolytes as it depletes glycogen stores.

A study in Frontiers in Nutrition (2020) documented that up to 25% of people starting a ketogenic diet reported at least one flu-like symptom in the first week, with most symptoms resolving by day 7 to 10.

How to minimize keto flu symptoms

1. Increase sodium intake. Add 1 to 2 teaspoons of salt to your daily food, or drink bone broth (1 to 2 cups per day). You need more sodium on keto because insulin drops and your kidneys excrete more.

2. Supplement magnesium. Take 200 to 400mg of magnesium glycinate or citrate daily. Magnesium deficiency causes cramps and poor sleep.

3. Supplement potassium. Eat potassium-rich keto foods like avocado, spinach, and salmon. Consider a potassium supplement (99mg tablets) if symptoms persist.

4. Stay hydrated. Drink at least 2.5 to 3 liters of water daily. Add a pinch of salt to your water if you feel lightheaded.

5. Do not restrict calories aggressively in the first week. Let your body adapt to burning fat before worrying about deficits. This plan is set at 1800 calories, which is maintenance or a mild deficit for most adults.

6. Get enough sleep. Your body is undergoing a metabolic shift. Sleep supports the transition.

Complete Keto Grocery List

This grocery list covers all meals in the 7-day plan above.

Proteins

• Chicken thighs, skin-on (150g)
• Chicken drumsticks (200g)
• Chicken leg quarter (200g)
• Chicken breast (120g)
• Salmon fillets (170g)
• Smoked salmon (180g total)
• Canned tuna in olive oil (1 can)
• Shrimp (150g)
• Ground beef 80/20 (150g)
• Ribeye steak (180g)
• Sirloin strips (150g)
• Pork chop, bone-in (170g)
• Bacon (4+ slices)
• Diced ham (30g)
• Salami (60g)
• Eggs (2 dozen)

Dairy and Fats

• Butter (1 block, salted or unsalted)
• Heavy cream (small carton)
• Cream cheese (1 package)
• Cheddar cheese (150g block)
• Mozzarella (80g + fresh balls 50g)
• Feta cheese (30g)
• Parmesan (40g)
• Full-fat Greek yogurt, plain (150g)
• Sour cream (optional)
• Olive oil (1 bottle)
• Coconut oil (small jar)
• MCT oil (small bottle)
• Avocado oil (optional)

Vegetables and Fruits

• Avocados (3)
• Broccoli (100g)
• Cauliflower (150g)
• Zucchini (250g)
• Spinach (100g)
• Mixed greens / romaine (300g)
• Asparagus (100g)
• Green beans (100g)
• Brussels sprouts (120g)
• Mushrooms (40g)
• Cucumber (2)
• Celery (1 bunch)
• Bell pepper (1 small)
• Lettuce (1 head, for wraps)
• Tomato (1 small)
• Lemon (2)
• Raspberries (30g)
• Artichoke hearts (40g, canned/jarred)
• Olives (80g)
• Garlic (1 head)
• Ginger (small piece)
• Scallions (1 bunch)

Nuts and Seeds

• Macadamia nuts (30g)
• Walnuts (60g)
• Almonds (30g)
• Pecans (20g)
• Brazil nuts (30g)
• Chia seeds (15g)
• Sesame seeds (1 tbsp)
• Almond flour (20g)

Pantry and Condiments

• Coffee (ground or beans)
• Chicken bone broth (350ml + extra for keto flu)
• Mayonnaise (full-fat)
• Mustard
• Soy sauce (or coconut aminos)
• Caesar dressing (check for low carb)
• Dark chocolate, 85%+ cacao (30g)
• Pork rinds (30g)
• Guacamole or make fresh
• Capers
• Everything bagel seasoning
• Sea salt, black pepper, paprika, garlic powder

How to Track Your Keto Macros Accurately

Keto has the smallest margin for error of any popular diet. Going 10 to 15 grams over your carb limit can knock you out of ketosis, and you may not realize it for days. Tracking is not optional during the first 2 to 3 months while you build intuition.

Nutrola makes keto tracking straightforward. Its photo AI recognizes meals and estimates macros instantly — particularly useful for home-cooked keto meals where you are combining multiple fat sources. The verified food database eliminates the problem of selecting wrong entries with incorrect carb counts, which is one of the most common reasons people unknowingly exceed 20g net carbs. You can also scan barcodes on packaged keto products and import recipes from social media, so when you find a keto recipe on Instagram or TikTok, you can log it in seconds rather than entering each ingredient manually.

Voice logging is another feature that fits keto well. Instead of typing out "3 eggs scrambled in 1 tablespoon butter with 30 grams cheddar cheese," you can simply say it aloud and Nutrola parses the entry. At 2.50 euros per month with no ads, there is no friction between you and accurate data.

Who Should and Should Not Try Keto?

Keto tends to work well for

• People who feel more satisfied eating high-fat, moderate-protein meals
• Those with insulin resistance or type 2 diabetes (under medical supervision)
• People who want to reduce hunger and snacking between meals
• Individuals who have plateaued on other dietary approaches

Keto may not be appropriate for

• Pregnant or breastfeeding women (higher carbohydrate needs)
• People with a history of disordered eating around food restriction
• Those with gallbladder issues or pancreatitis
• Athletes requiring sustained high-intensity performance (though targeted or cyclical keto can work)
• Anyone taking insulin or blood sugar-lowering medication without physician oversight

A 2022 review in Nature Reviews Endocrinology emphasized that while ketogenic diets show consistent short-term benefits for weight loss and glycemic control, long-term adherence and nutritional adequacy require monitoring and, ideally, professional guidance.

Frequently Asked Questions About Keto Meal Plans

How long does it take to get into ketosis?

Most people enter ketosis within 2 to 4 days of keeping net carbs below 20g. Some take up to 7 days depending on prior diet, activity level, and individual metabolism.

Can I eat too much fat on keto?

Yes. Keto is not a license to eat unlimited fat. You still need a calorie deficit to lose weight. This plan keeps total intake at around 1800 calories, which creates a moderate deficit for most adults.

What is the difference between total carbs and net carbs?

Net carbs equal total carbohydrates minus fiber (and minus sugar alcohols, if applicable). Fiber does not spike blood sugar or insulin, so it is excluded from the keto carb count. This plan tracks net carbs.

Will I lose muscle on keto?

Not if you eat enough protein. This plan provides 105 to 120g of protein per day, which is sufficient for muscle maintenance for most adults. A meta-analysis in Obesity Reviews (2021) found that ketogenic diets with adequate protein preserved lean mass as effectively as higher-carb diets during weight loss.

How do I know if I am in ketosis?

Common signs include reduced appetite, increased mental clarity, a slight metallic taste in the mouth, and stronger-smelling urine. You can also test with urine strips (least accurate), blood ketone meters (most accurate), or breath analyzers. Blood beta-hydroxybutyrate levels above 0.5 mmol/L indicate nutritional ketosis.

Start with Day 1, track every meal, and adjust portion sizes based on your results. The plan gives you the framework. Consistent logging gives you the feedback loop to make it work.