Classic keto menu

Classic 7-day keto diet meal plan

Everyday keto food without special restrictions: eggs, meat, fish, vegetables and simple recipes that fit your macros.

  • 7 days
  • 4 calorie levels
  • Under 21 g net carbs a day
  • 16 recipes
See the planFind my calorie level
Keto Big Mac SaladDay 1 · Lunch

Your week

Choose your calorie level

Every version keeps net carbs low. Portions change with your daily calories. Not sure which one fits? Take the 1-minute quiz.

Average per day1692 kcal
Net carbs15.6 g
Protein84 g
Fat139 g

Breakfast

Fried Egg1 × large(46g)92 kcal
0.4 g net carbs
Fully Cooked Bacon3 × slices(15g)80 kcal
0 g net carbs
Organic Avocado Ranch Dressing2 × tbsp(28g)160 kcal
1 g net carbs

Lunch

Zucchini Grilled Cheese1 serving · Recipe677 kcal
5.7 g net carbsButter & Oil Chicken Tenderloins1 serving · Recipe215 kcal
0 g net carbs

Dinner

Avocado Salad1 of 2 servings · Recipe407 kcal
7.7 g net carbs

Snack

Keto Iced Coffee1 serving · Recipe114 kcal
0.6 g net carbs

Breakfast

Fried Egg and Tomato Salsa1 serving · Recipe273 kcal
4.8 g net carbsBurger Fat Bombs5 of 20 servings · Recipe163 kcal
0.5 g net carbsChaffle1 serving · Recipe118 kcal
2.5 g net carbs

Lunch

Burger Fat Bombs5 of 20 servings · Recipe163 kcal
0.5 g net carbsAvocado Salad1 of 2 servings · Recipe407 kcal
7.7 g net carbs

Dinner

Burger Fat Bombs5 of 20 servings · Recipe163 kcal
0.5 g net carbsChaffle1 serving · Recipe118 kcal
2.5 g net carbs

Snack

Chaffle1 serving · Recipe118 kcal
2.5 g net carbsKeto Iced Coffee1 serving · Recipe114 kcal
0.6 g net carbs

Breakfast

Cheesecake Pancakes1 of 2 servings · Recipe315 kcal
3.5 g net carbs

Lunch

Beef Tenderloin with Mayonnaise1 of 4 servings · Recipe393 kcal
3.7 g net carbs
Organic Avocado Ranch Dressing2 × tbsp(28g)160 kcal
1 g net carbs

Dinner

Beef Tenderloin with Mayonnaise1 of 4 servings · Recipe393 kcal
3.7 g net carbs
Organic Avocado Ranch Dressing2 × tbsp(28g)160 kcal
1 g net carbs

Snack

Cheesecake Pancakes1 of 2 servings · Recipe315 kcal
3.5 g net carbs

All recipes in this plan

16 keto recipes

Here are one week of delicious, easy recipes for breakfast, lunch, and dinner. And you don’t even need to count carbs! Each week features a variety of keto dishes that will automatically keep you below 22 grams of net carbs per day.

Keto Big Mac SaladKeto Big Mac Salad607 kcal · 5 g net carbs per servingKeto Veggies & EggsKeto Veggies & Eggs416 kcal · 5.5 g net carbs per servingZucchini Grilled CheeseZucchini Grilled Cheese721 kcal · 5.7 g net carbs per servingButter & Oil Chicken TenderloinsButter & Oil Chicken Tenderloins215 kcal · 0 g net carbs per servingAvocado SaladAvocado Salad406 kcal · 7.8 g net carbs per servingKeto Iced CoffeeKeto Iced Coffee114 kcal · 0.6 g net carbs per servingFried Egg and Tomato SalsaFried Egg and Tomato Salsa273 kcal · 4.8 g net carbs per servingBurger Fat BombsBurger Fat Bombs94 kcal · 0.1 g net carbs per servingChaffleChaffle117 kcal · 2.5 g net carbs per servingGreen SmoothieGreen Smoothie633 kcal · 0 g net carbs per servingBeef Tenderloin with MayonnaiseBeef Tenderloin with Mayonnaise393 kcal · 3.7 g net carbs per servingCheesecake PancakesCheesecake Pancakes314 kcal · 3.5 g net carbs per servingLow Carb Ham & Egg BoatsLow Carb Ham & Egg Boats360 kcal · 3.2 g net carbs per servingBulletproof CoffeeBulletproof Coffee307 kcal · 0.1 g net carbs per servingHight-Proteine Lemon Cheesecake SmoothieHight-Proteine Lemon Cheesecake Smoothie621 kcal · 5.3 g net carbs per servingPecan Pie Fat BombsPecan Pie Fat Bombs181 kcal · 1.5 g net carbs per serving

FAQ

About this meal plan

How many net carbs are in this plan?

Depending on the calorie level, the plan averages 16–21 g of net carbs a day, which keeps most people within a typical keto range of 20–30 g.

Which calorie level should I pick?

Choose the one closest to your daily target. If you don’t know your target, the Keto.app quiz calculates it from your weight, body fat and activity level.

Can I swap meals?

Yes. Recipes repeat across days so you can cook once and eat twice. In the Keto.app app you can swap dishes and the plan recalculates your macros.

Is this plan right for everyone?

It’s a general plan, not medical advice. If you have a health condition, are pregnant or take medication, talk to your doctor before starting keto.

More plans

Other keto meal plans

Easy keto for beginnersA simple first week of keto: familiar foods, easy recipes and net carbs kept low every day, so you can learn the diet without overthinking it.High protein ketoA week of keto meals built around protein to help you lose fat, keep muscle and stay full between meals.Easy keto meal prepCook a few dishes ahead and eat well all week. Recipes repeat on purpose, so one cooking session covers several meals.Mexican-style ketoBold, spicy flavors with the carbs taken out: a week of low-carb Mexican-inspired breakfasts, lunches and dinners.

Your plan, in your pocket

Track it all in Keto.app

Log meals in seconds, see how each food fits your net carbs, and follow your plan day by day.

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