7 Day Keto Meal Plan with Grocery List
If you are someone who needs a lot of structure to follow on a ketogenic diet or want new ideas to mix things up, this meal plan is a great way to stay on track and eat delicious foods.
Day 1:
- Breakfast: Avocado and egg toast with spinach and tomato
- Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and homemade vinaigrette dressing
- Dinner: Baked salmon with roasted vegetables and cauliflower rice
Day 2:
- Breakfast: Keto smoothie with avocado, spinach, almond milk, and protein powder
- Lunch: Turkey and cheese roll-ups with mixed vegetables
- Dinner: Slow cooker beef and broccoli with cauliflower rice
Day 3:
- Breakfast: Scrambled eggs with sausage and bell peppers
- Lunch: Chicken and vegetable stir fry with cauliflower rice
- Dinner: Steak fajitas with peppers and onions, served with lettuce wraps
Day 4:
- Breakfast: Overnight oats with chia seeds, almond milk, and protein powder
- Lunch: Tuna salad with mixed greens and avocado
- Dinner: Grilled shrimp with roasted zucchini and broccoli
Day 5:
- Breakfast: Egg and cheese breakfast burrito with spinach and tomatoes
- Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and homemade vinaigrette dressing
- Dinner: Baked chicken with roasted vegetables and cauliflower rice
Day 6:
- Breakfast: Greek yogurt with mixed berries and almonds
- Lunch: Turkey and cheese roll-ups with mixed vegetables
- Dinner: Grilled salmon with roasted vegetables and cauliflower rice
Day 7:
- Breakfast: Avocado and egg toast with spinach and tomato
- Lunch: Chicken and vegetable stir fry with cauliflower rice
- Dinner: Slow cooker beef and broccoli with cauliflower rice
This meal plan provides a high amount of healthy fats and protein, while limiting carbohydrates to support a ketogenic diet. It’s important to also incorporate a variety of vegetables and other nutrients, such as fiber and antioxidants, into your diet to ensure that you are getting all the nutrients you need to stay healthy and energized. Remember to drink plenty of water and stay hydrated throughout the day as well.
Here is a grocery list with quantities to make the meals in the 7-day meal plan:
- Avocado (2)
- Egg (14)
- Spinach (1 bag)
- Tomato (2)
- Grilled chicken (1 pound)
- Mixed greens (1 bag)
- Cherry tomatoes (1 pint)
- Vinaigrette dressing (1 bottle)
- Baked salmon (1 pound)
- Roasted vegetables (1 pound)
- Cauliflower rice (1 bag)
- Keto smoothie ingredients (1 avocado, 1 bag spinach, 1 quart almond milk, 1 tub protein powder)
- Turkey (1 pound)
- Cheese (1 block)
- Mixed vegetables (1 pound)
- Slow cooker beef (1 pound)
- Broccoli (1 bunch)
- Overnight oats ingredients (1 jar chia seeds, 1 quart almond milk, 1 tub protein powder)
- Tuna (2 cans)
- Grilled shrimp (1 pound)
- Zucchini (2)
- Greek yogurt (1 quart)
- Mixed berries (1 pint)
- Almonds (1 bag)
- Steak (1 pound)
- Peppers (2)
- Onions (2)
- Lettuce wraps (1 package)
This grocery list includes all the ingredients needed to make the meals in the 7-day meal plan. Some items, such as salt, pepper, and olive oil, are not included on the list as they are assumed to be pantry staples. You may also need to adjust the quantities of certain items based on your specific needs and preferences.
