7-Day Keto-Friendly Meal Plan

From breakfast to dinner (and yes, snacks and dessert), find the recipes and ideas you’ll need to enjoy a diverse assortment of flavor-packed meals all week long.

From prime rib to sea bass, making the keto leap means eating low-carb, higher-fat meals filled with flavor. Whether a full-fledged devotee or just starting out, balancing a meal routine with a busy schedule can be challenging for anyone. We’re here to help — try this easy keto meal plan with accessible recipes for breakfast, lunch, dinner and plenty of midday snacks. Plan ahead and eat better than ever, all week long.

Keto Meal Plan Tips

Set yourself up for meal plan success with a few tips.

  • Get organized. Take a look at the meals you’ll be cooking this week and take stock of ingredients you already have in your kitchen. Then make a grocery list for the items that you’ll need to buy.

  • Prep ahead. Maximize baking, chopping and marinating time when you have it. The more you can do to get ahead, the better.

  • Don’t cook everything. You don’t have to cook every single meal from scratch during the week — there are other priorities! Plan several on-the-go meals into your week (many stores even have sashimi) or ready-to-eat entrées, like a whole rotisserie chicken.

How to Use Our Meal Plan

Ready to get started? Below, we’ve shared exactly how our meal plan works so you can dive in with confidence.

  • This meal plan is designed to feed two adults. The majority of the linked recipes list directions from two to six servings, so scale up or down depending on your needs.

  • Breakfasts are repeated throughout the week to fit into a busy schedule.

  • The majority of the dinner recipes make four servings, so you can set two servings aside for leftovers the next day. We’ve also mixed in grab-and-go options and ready-to-eat meals from Whole Foods Market for lunch and dinner.

  • Snacks and desserts can be enjoyed during the day when it works best for you. In addition to easy recipes, we've also included some of our favorite keto-friendly snacks from Whole Foods Market.

Day 1: Sunday

Kick off the plan with with the staple weekend comfort food, omelet bites. They do require a bit more time, but will save plenty later. Tackle the crossword and pour yourself a cup of coffee. For dinner, prime rib awaits.

Snacks & Desserts

Day 2: Monday

The hustle and bustle begins — but not in the kitchen. Breakfast and lunch are taken care of, so all you need to worry about is cooking dinner.

Snacks & Desserts

  • Leftover Celery, Cucumber and Carrots with Chipotle Dipping Sauce

  • Keto Cups

Day 3: Tuesday

Snacks & Dessert

Additional Snacks and Desserts:

  • Cauliflower Sandwich Thins with bacon, lettuce and tomato.

Day 4: Wednesday

Hump day is here. Breakfast and lunch are in the bag. The coast onto easy street continues.

Snacks & Dessert

Additional Snacks & Treats

Day 5: Thursday

Swing by the store for lunch and let us do the cooking for you.

Snacks & Dessert

Day 6: Friday

Cheers to the weekend, family, friends and more amazing meals to savor.

Snacks & Dessert

Day 7: Saturday

Relax, sleep in, spend time anywhere but the kitchen.

Snacks & Dessert:

Additional Snacks & Treats

The information provided on this website is not intended as medical or healthcare information or advice. Please consult your healthcare professional(s) regarding all matters related to your diet and health, including any possible impact when starting any diet or continuing with a restricted diet on a long-term basis.

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