Keto Meal Plan: 7 Days Under 30g Net Carbs
keto diet overview
The ketogenic diet shifts your body to burn fat as primary fuel via ketones rather than glucose. This requires keeping total daily net carbs under 20-30 grams. Adequate protein preserves muscle. Adequate fat provides energy. The diet has the strongest evidence for short-term weight loss and is increasingly studied for metabolic health and epilepsy.
Daily targets for this plan
- Net carbs: Under 30 grams daily
- Protein: 25-30% of calories (1.0-1.2 g/kg)
- Fat: 65-70% of calories
- Electrolytes: Sodium 3-5g daily, magnesium 300-500mg daily
- Water: 80-100 oz daily
The 7-day meal plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | 3 eggs scrambled in butter with bacon and avocado | Big salad with grilled chicken, olive oil, blue cheese | Ribeye steak with cauliflower mash and asparagus |
| Tuesday | Greek yogurt with walnuts and a few raspberries | Tuna salad over greens with avocado | Salmon with roasted broccoli and lemon butter |
| Wednesday | Bulletproof coffee with omelet on the side | Chicken thighs with sautéed spinach | Pork chops with cauliflower rice and zucchini |
| Thursday | Avocado bowl with bacon and eggs | Lettuce-wrapped burger with cheese and bacon | Grilled chicken with pesto and roasted vegetables |
| Friday | Cottage cheese with cinnamon and almonds | Cobb salad with chicken, egg, avocado, bacon | Pan-seared cod with capers and asparagus |
| Saturday | Sausage and vegetable scramble | Bunless cheeseburger with side salad | Steak with grilled vegetables and garlic butter |
| Sunday | Smoked salmon with cream cheese and cucumber | Chicken salad over greens | Slow-cooked pork shoulder with cabbage |
Or skip the cooking
Keto meal delivery makes net carb tracking trivial.
- Factor. Dedicated keto menu with 5-12g net carbs per meal. $11.49 per meal. Best mainstream keto option.
- Trifecta. Athlete-focused keto with pasture-raised protein. Strict macros. $14.99 per meal.
- Green Chef. USDA Organic keto kits for cooking. $11.99 to $13.99 per serving.
- Sun Basket. Keto kit filter with organic produce. Good for keto eaters who like to cook. $11.99 to $13.99.
keto meal plan FAQ
How long until I am in ketosis?
Most people enter ketosis within 3-5 days of staying under 30 grams of net carbs daily. Some take longer, especially if previously high-carb. A urine ketone strip can verify.
Can I do dirty keto?
Dirty keto (low-carb processed foods like keto bars, sugar-free desserts, processed meats) produces ketosis but lacks the nutrition density of whole-food keto. Workable short-term, suboptimal long-term.
How do I avoid keto flu?
Keto flu (headache, fatigue, irritability) comes from electrolyte loss when your body shifts from glycogen storage. Drink 3-5g sodium daily (broth, salt), 300-500mg magnesium, and 1500-2000mg potassium during the first 2 weeks.
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