Lifehack logo

The Ultimate Keto Meal Plan: A Week of Delicious Low-Carb Recipes

Tips and Tricks for Successfully Following a High-Fat, Low-Carb Diet

By Ahmad TauseefPublished 3 months ago 3 min read
The Ultimate Keto Meal Plan: A Week of Delicious Low-Carb Recipes
Photo by David B Townsend on Unsplash

The keto diet has become incredibly popular in recent years due to its potential benefits for weight loss, improved blood sugar control, and increased energy levels. But starting a keto diet can be overwhelming, especially when it comes to planning meals. That's why we've put together the ultimate keto meal plan to help you get started.

What is the Keto Diet?

The keto diet is a high-fat, low-carbohydrate diet that encourages the body to enter a state of ketosis. Ketosis occurs when the body doesn't have enough glucose (from carbohydrates) for energy, so it begins to burn stored fat for fuel instead. This process results in the production of ketones, which the body can use for energy instead of glucose.

The Ultimate Keto Meal Plan:

Day 1:

Breakfast: Bacon and eggs

Lunch: Tuna salad with avocado and olives

Dinner: Grilled chicken with roasted broccoli and cauliflower

Day 2:

Breakfast: Keto pancakes with sugar-free syrup

Lunch: Turkey lettuce wraps with cheese and avocado

Dinner: Beef stir-fry with peppers and onions

Day 3:

Breakfast: Greek yogurt with almonds and berries

Lunch: Cauliflower soup with bacon and cheese

Dinner: Salmon with asparagus and a side salad

Day 4:

Breakfast: Sausage and egg breakfast sandwich with almond flour bread

Lunch: Egg salad with celery and mayonnaise

Dinner: Pork chops with sautéed spinach and mushrooms

Day 5:

Breakfast: Keto breakfast burrito with scrambled eggs and bacon

Lunch: Caesar salad with grilled chicken and Parmesan cheese

Dinner: Baked chicken with roasted brussels sprouts and bacon

Day 6:

Breakfast: Keto smoothie with almond milk, avocado, and spinach

Lunch: Zucchini noodles with meat sauce and Parmesan cheese

Dinner: Grilled steak with roasted asparagus and garlic butter

Day 7:

Breakfast: Omelet with cheese, spinach, and mushrooms

Lunch: Cobb salad with bacon, eggs, and blue cheese

Dinner: Shrimp scampi with zucchini noodles


Keto snacks are an important part of any meal plan. Here are some:

  • Cheese cubes or cheese sticks
  • Nuts (almonds, pecans, macadamia nuts)
  • Hard-boiled eggs
  • Olives
  • Avocado
  • Pork rinds
  • Beef jerky
  • Celery with cream cheese or peanut butter

Tips for Success on the Keto Diet:

  1. Stay hydrated: Drinking plenty of water is important on the keto diet to help flush out toxins and prevent dehydration.
  2. Track your macros: It's essential to track your macro nutrients (fat, protein, and carbohydrates) to ensure you're staying within the recommended limits for the keto diet.
  3. Meal prep: Preparing meals ahead of time can help you stay on track and avoid unhealthy temptations.
  4. Use keto-friendly ingredients: Be sure to use keto-friendly ingredients such as almond flour, coconut oil, and avocado instead of traditional ingredients like wheat flour and vegetable oil.
  5. Be patient: The keto diet can take some time to adjust to, so be patient with yourself and allow your body to adapt gradually.


Starting a keto diet can be challenging, but with the right plan in place, you can achieve success. By following this ultimate keto meal plan, you can enjoy delicious, satisfying meals while staying within the limits of the keto diet. Remember to stay hydrated, track your macros, and be patient, and you'll be well on your way to achieving your health and wellness goals.

30 days ketogenic meals


About the Creator

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights


There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2023 Creatd, Inc. All Rights Reserved.