Perfect Keto Meal Plan

A 7-Day Sample Menu for the Keto Diet

Day 1

Breakfast Scrambled eggs in butter on a bed of lettuce topped with avocado

Snack Sunflower seeds

Lunch Spinach salad with grilled salmon

Snack Celery and pepper strips dipped in guacamole

Dinner Pork chop with cauliflower mash and red cabbage slaw

Day 2

Breakfast Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs

Snack Macadamia nuts

Lunch Tuna salad stuffed in tomatoes

Snack Roast beef and sliced cheese roll-ups

Dinner Meatballs on zucchini noodles, topped with cream sauce

Day 3

Breakfast Cheese and veggie omelet topped with salsa

Snack Plain, full-fat Greek yogurt topped with crushed pecans

Lunch Sashimi takeout with miso soup

Snack Smoothie made with almond milk, greens, almond butter, and protein powder.

Dinner Roasted chicken with asparagus and sautéed mushrooms

Perfect Keto Diet which tastes well for everyone struggling to follow a strict keto diet.

Go Nuts for Nuts.

Day 4

Breakfast Smoothie made with almond milk, greens, almond butter, and protein powder

Snack Two hard-boiled eggs

Lunch Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese

Snack Sliced cheese and bell pepper slices

Dinner Grilled shrimp topped with a lemon butter sauce with a side of asparagus

Day 5

Breakfast Fried eggs with bacon and a side of greens

Snack A handful of walnuts with a quarter cup of berries

Lunch Grass-fed burger in a lettuce “bun” topped with avocado and a side salad

Snack Celery sticks dipped in almond butter

Dinner Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

Day 6

Breakfast Baked eggs in avocado cups

Snack Kale chips

Lunch Poached salmon avocado rolls wrapped in seaweed (rice-free)

Snack Meat-based bar (turkey or pork)

Dinner Grilled beef kebabs with peppers and sautéed broccolini

Day 7

Breakfast Eggs scrambled with veggies, topped with salsa

Snack Dried seaweed strips and cheese

Lunch Sardine salad made with mayo in half an avocado

Snack Turkey jerky (look for no added sugars)

Dinner Broiled trout with butter, sautéed bok choy

Get More Ideas for Make-Ahead Keto Diet Recipes

How to Follow the Perfect Keto Diet on a Budget

Fresh, high-fat avocados and low-carb berries, not to mention nuts and other unprocessed foods, can break the bank, especially if they’re not already part of your budget. Fortunately, there are a few hacks you can follow to cut down on costs while following the keto diet. Buying frozen fruits and nuts in bulk are just two examples.

Snacks: Which Are the Best Options?

Snacking on the keto diet can be tricky, because the usual go-tos (think chips, crackers, and granola bars) are off-limits. Starchier whole foods that are usually considered healthy, such as bananas, won’t fly either because of their higher carb count.

Even if you don’t think of yourself as a snacker, you’ll want to keep keto-friendly options on hand (in your purse or backpack and in your office desk) when hunger strikes.

Some nuts, certain meats, olives, and cheese — all high-fat, low-carb eats — are approved.

Other good news: Many companies are getting into the business of the keto diet and are creating their own specialty products that take the guesswork out of macronutrient counting. Some even have tried to mimic favorite comfort foods typically high in carbs, like candy, potato chips, and even cookies.

Keto Fast-Food and Restaurant Options Are More Available Than You May Think

Let’s face it: It’s unrealistic to think you’re going to cook every meal, every day, when you’re on the keto diet. Fortunately, a growing number of restaurants are offering healthy options that fit in a perfect keto diet — and some have even hopped on the keto bandwagon officially.

Take Chipotle, which now offers a Keto Salad Bowl, complete with carnitas, guacamole, tomatillo red chile salsa, and cheese. And that’s just the beginning. With Keto Chaffles options galore at fast-food chains across the United States, dining out on keto doesn’t have to be rocket science.

Still, you might want to do a little research before an upcoming road trip or a night out. Same goes if you know you’re not going to have as much time for meal prep on a certain week and know you’ll have to resort to hitting the drive-through.

When it comes to ordering, the same general keto meal-plan rules apply: Steer clear of the buns, the tortillas, the rice, and the breaded meats. When in doubt, opt for a salad with nonstarchy veggies, cheese, avocado, and a simple, olive oil–based salad dressing.

If you aren’t a salad fan, though, rest assured that you have numerous other options at your disposal.

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