7 Day Keto Meal Plan Sample

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This Keto meal plan sample is free to use. We create meal plans and this is just a sample of what we make. Our meal plans come in app form for smartphones or tablets. If you’re interested in Keto, you should check it out!




keto meal plan - Free sample meal plan - 1 week, 7 days, 3 meals 1 snack a day!

I’ve put together this SAMPLE KETO MEAL PLAN – a 7 Day Meal Plan. This is similar to what you get if you subscribe! Check it out: 




Keto Meal Plan! Ketogenic diet. Free 7 day plan. Sample meal plan. We also have a keto meal plan app! Check it out!

Keto Meal Plan • 7 Day Meal Plan:

Sunday:

  • Breakfast – Asparagus Poached Egg
  • Lunch – HUGE Salad with grilled tuna fillet. Easy keto recipe. Some lettuce greens, sliced cucumber, sliced tomato, diced 1/4 avocado, some lemon juice, salt, pepper and garlic powder sprinkled on top. Stir up, add the grilled tuna fillet and enjoy!
  • Dinner – Easy Chicken Lettuce Wraps (pictured below – recipe available in our Keto Meal Plan app)
  • Snack –  Kale Chips. These can be eaten any time of day really.

Keto meal plan recipe: chicken lettuce wraps

Monday:

  • Breakfast –  Green Fruity Smoothie – Low carb fruit like strawberries, lemon, lime, tart apples, cucumber and some kind of greens (spinach, kale, arugula) blended well. Use water to help blend.
  • Lunch – Zucchini Noodles (“zoodles”) with marinara sauce.
  • Dinner – Chicken Fajita Soup
  • Snack – Roasted almonds.

Tuesday:

  • Breakfast – Scrambled eggs with Spinach
  • Lunch – Apple Cabbage Coleslaw. Make sure to use a tart apple. Simple light and fresh recipe. You’ll definitely be eating a rainbow with this one. Plus 1 grilled salmon fillet.
  • Dinner – Sole  Meuniere – Lemony fish for dinner with a nice salad. (pictured below – recipe available in our Keto Meal Plan app)
  • Snack – Celery sticks with almond butter spread on them.

Keto Meal Plan recipe: Sole Meuniere


Wednesday:

  • Breakfast – Egg and chives (pictured below – recipe available in our Keto Meal Plan app)
  • Lunch – Jumbo salad: greens of your choice, tomatoes, cucumber, roasted veggies (pick low carb ones), drizzle of tahini, pepper and garlic powder.
  • Dinner – Garlic Chicken with Veggies
  • Snack – Roasted sunflower seeds.

Keto meal plan recipe: Eggs with chives

Thursday:

  • Breakfast – Scrambled eggs with ground beef. Season with Bragg’s Liquid Amino’s and ground black pepper. Garlic might be good too!
  • Lunch – Cucumber Tuna Boats – super fun and easy lunch idea.
  • Dinner – Ground turkey patties (baked or fried) with salad greens.
  • Snack – Fried zucchini rounds (pictured below – recipe available in our Keto Meal Plan app)

Keto Meal Plan Recipe - fried zucchini rounds

Friday:

Keto meal plan recipe - chicken with lemon, greens and bells


Saturday:

  • Breakfast – Anytime Veggie Frittata
  • Lunch – Broccoli Soup (pictured below – recipe available in our Keto Meal Plan app)
  • Dinner – Chicken with Lemon  (pictured below – recipe available in our Keto Meal Plan app)
  • Snack – Apple and Tahini – Make sure it’s a tart apple (usually green ones are tart). Dip your apple slices in tahini or other nut butter. YUM.

Keto Meal Plan recipe - broccoli soup!


Want More???

Our Healthy Clean Eating Meal Plan app is free to try out – you get a 7 day meal plan of dinner recipes for free in the app. If you subscribe you’ll get 3 meals planned daily plus a snack – all clean eating recipes + and Keto shopping list. Everything is planned and ready to go. You just go shopping, make the meals and enjoy!

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