7-day high protein keto plan

High protein keto meal plan

A week of keto meals built around protein to help you lose fat, keep muscle and stay full between meals.

  • 7 days
  • 4 calorie levels
  • Under 24 g net carbs a day
  • 103+ g protein a day
  • 22 recipes
See the planFind my calorie level
Cheesy Baked AsparagusDay 1 · Breakfast

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 day1727 kcal
Net carbs20.5 g
Protein103 g
Fat130 g

Breakfast

Avocado0.5 × medium avocado(75g)130 kcal
1 g net carbs
Cheesy Baked Asparagus1 of 3 servings · Recipe232 kcal
2.2 g net carbs
MCT Oil1 × tbsp(15ml)130 kcal
0 g net carbs

Lunch

Cheesy Baked Asparagus1 of 3 servings · Recipe232 kcal
2.2 g net carbsBeef Stew1 of 4 servings · Recipe343 kcal
3.5 g net carbs

Dinner

Beef Stew1 of 4 servings · Recipe343 kcal
3.5 g net carbsAvocado Salad1 of 2 servings · Recipe407 kcal
7.7 g net carbs

Breakfast

Coconut Flour Wrap2 of 2 servings · Recipe52 kcal
1.5 g net carbs
Fried Egg2 × large(46g)185 kcal
0.8 g net carbs
Fully Cooked Bacon3 × slices(15g)80 kcal
0 g net carbs
Cucumber (Peeled)1 × cup pared, chopped(133g)16 kcal
2 g net carbs
Avocado0.5 × medium avocado(75g)130 kcal
1 g net carbs

Lunch

Grilled Eggplant Roll Ups3 of 15 servings · Recipe208 kcal
6.3 g net carbsBreaded Chicken2 of 4 servings · Recipe220 kcal
0 g net carbs

Dinner

Avocado Salad1 of 2 servings · Recipe407 kcal
7.7 g net carbsGrilled Eggplant Roll Ups3 of 15 servings · Recipe208 kcal
6.3 g net carbs

Breakfast

Salmon, Zucchini and Cream Cheese Roll-Ups2 of 2 servings · Recipe473 kcal
3.6 g net carbs
MCT Oil1 × tbsp(15ml)130 kcal
0 g net carbs

Lunch

Breaded Chicken2 of 4 servings · Recipe220 kcal
0 g net carbsGrilled Eggplant Roll Ups5 of 15 servings · Recipe346 kcal
10.5 g net carbs
MCT Oil1 × tbsp(15ml)130 kcal
0 g net carbs

Dinner

Grilled Chicken and Vegetables with Fresh Basil1 of 2 servings · Recipe345 kcal
4.7 g net carbsGrilled Eggplant Roll Ups2 of 15 servings · Recipe138 kcal
4.2 g net carbs

Breakfast

Chia Pudding with Almond and Cinnamon1 of 2 servings · Recipe105 kcal
0.7 g net carbsGrilled Caesar Salad Wrap1 of 2 servings · Recipe427 kcal
4 g net carbs
MCT Oil1 × tbsp(15ml)130 kcal
0 g net carbs

Lunch

Grilled Caesar Salad Wrap1 of 2 servings · Recipe427 kcal
4 g net carbs
MCT Oil1 × tbsp(15ml)130 kcal
0 g net carbs
Cucumber (Peeled)1 × cup pared, chopped(133g)16 kcal
2 g net carbs

Dinner

Butter & Oil Chicken Tenderloins1 serving · Recipe215 kcal
0 g net carbs
Cucumber (Peeled)1 × cup pared, chopped(133g)16 kcal
2 g net carbs
MCT Oil1 × tbsp(15ml)130 kcal
0 g net carbs

Snack

Chia Pudding with Almond and Cinnamon1 of 2 servings · Recipe105 kcal
0.7 g net carbs

All recipes in this plan

22 keto recipes

Embark on a high-protein keto journey designed to fuel your body, support muscle development, and keep you satiated. This meal plan isn't just about cutting carbs; it's about maximizing protein intake for optimal performance and body composition.

This meal plan ensures you meet your protein goals, supporting muscle development, repair, and recovery. Additionally, the satiating effect of protein helps curb cravings, making it easier to stick to your keto plan.

Cheesy Baked AsparagusCheesy Baked Asparagus236 kcal · 4.6 g net carbs per servingBeef StewBeef Stew343 kcal · 3.5 g net carbs per servingAvocado SaladAvocado Salad406 kcal · 7.8 g net carbs per servingCoconut Flour WrapCoconut Flour Wrap26 kcal · 0.8 g net carbs per servingGrilled Eggplant Roll UpsGrilled Eggplant Roll Ups69 kcal · 2.1 g net carbs per servingBreaded ChickenBreaded Chicken110 kcal · 0 g net carbs per servingSalmon, Zucchini and Cream Cheese Roll-UpsSalmon, Zucchini and Cream Cheese Roll-Ups235 kcal · 1.8 g net carbs per servingGrilled Chicken and Vegetables with Fresh BasilGrilled Chicken and Vegetables with Fresh Basil347 kcal · 4.2 g net carbs per servingEgg MuffinsEgg Muffins182 kcal · 3.6 g net carbs per servingZucchini Grilled CheeseZucchini Grilled Cheese721 kcal · 5.7 g net carbs per servingChia Pudding with Almond and CinnamonChia Pudding with Almond and Cinnamon105 kcal · 0.7 g net carbs per servingGrilled Caesar Salad WrapGrilled Caesar Salad Wrap426 kcal · 4 g net carbs per servingButter & Oil Chicken TenderloinsButter & Oil Chicken Tenderloins215 kcal · 0 g net carbs per servingCheesecake PancakesCheesecake Pancakes314 kcal · 3.5 g net carbs per servingLettuce-Wrapped CheeseburgerLettuce-Wrapped Cheeseburger583 kcal · 8.2 g net carbs per servingAvocado PopsiclesAvocado Popsicles105 kcal · 2.2 g net carbs per servingCrustless Spinach Feta QuicheCrustless Spinach Feta Quiche195 kcal · 2 g net carbs per servingCheese Snack BitesCheese Snack Bites145 kcal · 0.4 g net carbs per servingBaked Brie with sun-Dried TomatoesBaked Brie with sun-Dried Tomatoes224 kcal · 1.1 g net carbs per servingBacon Wrapped Jalapeno Pepper PoppersBacon Wrapped Jalapeno Pepper Poppers94 kcal · 0.7 g net carbs per servingBulletproof CoffeeBulletproof Coffee307 kcal · 0.1 g net carbs per servingKeto Lazy WafflesKeto Lazy Waffles150 kcal · 1.4 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 21–23 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.Easy keto meal prepCook a few dishes ahead and eat well all week. Recipes repeat on purpose, so one cooking session covers several meals.Classic ketoEveryday keto food without special restrictions: eggs, meat, fish, vegetables and simple recipes that fit your macros.Mexican-style ketoBold, spicy flavors with the carbs taken out: a week of low-carb Mexican-inspired breakfasts, lunches and dinners.

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