A keto meal plan for healthy eating focuses on low-carb, high-fat foods that encourage the body to burn fat for fuel. It includes a variety of nutrient-rich foods to maintain overall health while following a ketogenic diet.
This approach is not just about weight loss; it's about adopting a healthier lifestyle. It’s about finding the right balance within the ketogenic framework.
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- Eggs
- Chicken breasts
- Salmon
- Tuna
- Beef steak
- Ground beef
- Shrimp
- Pork chops
- Pork tenderloin
- Greek yogurt
- Cheddar
- Blue cheese
- Butter
- Cream cheese
- Full-fat cottage cheese
- Almonds
- Walnuts
- Macadamia nuts
- Chia seeds
- Spinach
- Avocado
- Cucumber
- Asparagus
- Mushrooms
- Lettuce
- Bell peppers
- Zucchini
- Brussels sprouts
- Cauliflower
- Kale
- Eggplant
- Raspberries
- Olive oil
- Avocado oil
- Lemon
- Caesar dressing
- Sugar-free syrup
- Bacon
- Eggs
- Beef jerky
- String cheese
- Olives
- Trout
- Shrimp
- Cod
- Lamb chops
- Soy yogurt
- Almond milk
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Meal plan overview
Explore "Keto Meal Plan for Healthy Eating", designed for those who wish to follow a ketogenic diet without compromising on overall nutrition. This plan balances low-carb and high-fat foods with essential nutrients.
From nutrient-dense breakfasts to satisfying dinners, each keto-friendly meal is planned to support your health goals. Discover how to enjoy a diverse range of foods while maintaining a state of ketosis.
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Foods to eat
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
- Avocados: Rich in healthy fats and fiber.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
- Lean Meats: Chicken, turkey, beef, and pork.
- Eggs: A versatile and nutritious keto-friendly option.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
- Healthy Oils: Olive oil, coconut oil, and avocado oil.
- Full-Fat Dairy: Cheese, butter, and high-fat cream.
- Berries: Limited quantities of strawberries, blueberries, and raspberries.
- Sugar-Free Beverages: Water, herbal tea, and black coffee.
Foods not to eat
- High-Carb Foods: Grains, sugar, and starchy vegetables.
- Fruit: Avoid high-sugar fruits like bananas and grapes.
- Processed Foods: Stay away from processed snacks and sugary treats.
- Legumes: Beans, lentils, and chickpeas are high in carbs.
- High-Sugar Sauces: Watch out for sugary ketchup and BBQ sauces.
- Grain-Based Foods: Say no to bread, pasta, and rice.
- Alcohol: Limit alcohol intake due to its carb content.
- Highly Processed Oils: Avoid vegetable and seed oils.
Main benefits
The Keto Meal Plan for Healthy Eating focuses on a ketogenic approach to promote overall well-being. This plan emphasizes low-carbohydrate, high-fat foods to encourage ketosis. By incorporating nutrient-dense sources of healthy fats, proteins, and low-carb vegetables, the plan supports sustained energy levels, weight management, and potential cognitive benefits associated with ketosis.
⚠️ Keep in Mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Meal plan suggestions
Keto Meal Plan for Healthy Eating
Day 1
- Breakfast: Scrambled eggs with spinach and avocado (calories: 400, protein: 20g, carbs: 5g, fat: 35g)
- Snack: A handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
- Lunch: Grilled chicken salad with mixed greens and olive oil dressing (calories: 450, protein: 30g, carbs: 8g, fat: 35g)
- Snack: Sliced cucumber with cream cheese (calories: 150, protein: 4g, carbs: 3g, fat: 14g)
- Dinner: Baked salmon with a side of asparagus (calories: 500, protein: 35g, carbs: 10g, fat: 34g)
Day 2
- Breakfast: Greek yogurt with a sprinkle of chia seeds and a few berries (calories: 350, protein: 15g, carbs: 6g, fat: 30g)
- Snack: A small avocado (calories: 240, protein: 3g, carbs: 12g, fat: 22g)
- Lunch: Tuna salad with leafy greens and olive oil (calories: 450, protein: 25g, carbs: 10g, fat: 35g)
- Snack: Hard-boiled eggs (calories: 140, protein: 12g, carbs: 1g, fat: 10g)
- Dinner: Beef stir-fry with low-carb vegetables like bell peppers and zucchini (calories: 500, protein: 35g, carbs: 12g, fat: 34g)
Day 3
- Breakfast: Omelette with cheese and a side of sautéed mushrooms (calories: 350, protein: 20g, carbs: 5g, fat: 28g)
- Snack: A handful of walnuts (calories: 180, protein: 4g, carbs: 4g, fat: 18g)
- Lunch: Cobb salad with hard-boiled eggs, bacon, avocado, and blue cheese (calories: 500, protein: 30g, carbs: 10g, fat: 40g)
- Snack: Bell pepper slices with guacamole (calories: 150, protein: 2g, carbs: 8g, fat: 12g)
- Dinner: Grilled pork chops with a side of roasted Brussels sprouts (calories: 450, protein: 35g, carbs: 10g, fat: 30g)
Day 4
- Breakfast: Smoothie with spinach, almond milk, and a scoop of low-carb protein powder (calories: 300, protein: 25g, carbs: 5g, fat: 18g)
- Snack: String cheese (calories: 80, protein: 6g, carbs: 1g, fat: 6g)
- Lunch: Chicken Caesar salad (no croutons) with Caesar dressing (calories: 400, protein: 30g, carbs: 8g, fat: 28g)
- Snack: Celery sticks with almond butter (calories: 150, protein: 4g, carbs: 6g, fat: 12g)
- Dinner: Baked trout with a side of steamed spinach (calories: 400, protein: 35g, carbs: 5g, fat: 25g)
Day 5
- Breakfast: Full-fat cottage cheese with a few raspberries (calories: 220, protein: 15g, carbs: 5g, fat: 15g)
- Snack: A handful of macadamia nuts (calories: 200, protein: 2g, carbs: 4g, fat: 21g)
- Lunch: Grilled shrimp over mixed greens with olive oil and lemon dressing (calories: 350, protein: 25g, carbs: 8g, fat: 25g)
- Snack: Hard-boiled eggs (calories: 140, protein: 12g, carbs: 1g, fat: 10g)
- Dinner: Lamb chops with a side of cauliflower mash (calories: 450, protein: 35g, carbs: 10g, fat: 30g)
Day 6
- Breakfast: Keto pancakes with butter and sugar-free syrup (calories: 300, protein: 15g, carbs: 6g, fat: 25g)
- Snack: A few slices of cheese (calories: 120, protein: 7g, carbs: 1g, fat: 10g)
- Lunch: Beef lettuce wraps with a sprinkle of cheese and sour cream (calories: 400, protein: 25g, carbs: 6g, fat: 30g)
- Snack: Sliced cucumber (calories: 30, carbs: 5g, protein: 1g, fat: 0g)
- Dinner: Grilled chicken with a side of roasted eggplant (calories: 400, protein: 30g, carbs: 10g, fat: 25g)
Day 7
- Breakfast: Bacon and eggs (calories: 350, protein: 25g, carbs: 1g, fat: 28g)
- Snack: A small handful of raspberries (calories: 30, carbs: 7g, protein: 1g, fat: 0g)
- Lunch: Tuna salad stuffed in avocado halves (calories: 400, protein: 25g, carbs: 10g, fat: 30g)
- Snack: A few olives (calories: 60, protein: 0g, carbs: 1g, fat: 6g)
- Dinner: Herb-crusted pork tenderloin with a side of sautéed kale (calories: 450, protein: 35g, carbs: 5g, fat: 30g)
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