Set yourself up.
Portion the nuts and seeds. Wash and dry a first batch of greens. Freeze raw chicken and fish for later in the week, or plan a second grocery trip. Mix the first yogurt bowl the night before you need it.
THE EVERYDAY MEAL GUIDE
7-day keto
diet meal plan.
Made doable.
A week of real meals, a shopping list that adds up, and a little less figuring it out as you go.
Free to use & print. No email signup.
Prepared by the KaloCam team· Sources & method
A WEEK OF EVERYDAY FOODSimple ingredients.
Room to make it yours.
Room to make it yours.
7 daysBreakfast, lunch & dinner
8 recipesRepeat ingredients, waste less
23.7–29.2 gEstimated net carbs per day
1–4 peopleA shopping list that scales
This keto diet meal plan covers 21 meals for one adult, with eight repeatable recipes. The full days provide roughly 1,890–1,960 calories and 24–30 g net carbs, with all listed oil, nuts and sides included. Choose the household size below to scale recipe ingredients and groceries.
It is an educational example, not a personalized calorie target or a strict 20 g plan. Total carbs are about 51–60 g daily. If you have a prescribed total-carb limit, use the total-carb figures, not the net numbers.
01 / A LITTLE LESS DAILY GUESSWORK
Your week, at a glance.
Tap a meal for ingredients and instructions.
All nutrition estimates are per person.
Download PDF · 1 person ↓Recipes & groceries for 1 person.
Net carbs here = total carbohydrate − fiber. No sugar alcohols are used. Estimates are rounded; brands, cooking and portions change the result. See all daily macros and how we calculate them ↓
02 / EVERY MEAL, EXPLAINED
Eight recipes.
A whole week of possibilities.
Every recipe makes one meal for each selected person. Times are estimates; use larger cookware or cook in batches for more people. These original meal ideas have not been kitchen-tested.
01Breakfast · About 15 minSpinach eggs & avocado
5.7g net carbs
Soft scrambled eggs, a generous side of avocado and a little crunch.
Ingredients · 1 person
- Eggs2 large · 100 g
- Spinach60 g
- Avocado flesh100 g
- Olive oil10 g
- Unsalted almonds25 g
Edible weights before cooking. Eggs exclude shells; avocado excludes skin and pit. Water as needed; optional salt and pepper to taste are not counted.
How to make it
- Wash the spinach and slice the avocado. Roughly chop the almonds.
- Warm the olive oil in a nonstick skillet over medium-low heat. Add spinach and cook until wilted, about 2 minutes.
- Beat in the eggs and stir gently until completely set; egg dishes should reach 160°F (71°C). Serve with the avocado and almonds.
Plan ahead. Make fresh. Keep the almonds separate until serving.
Contains: Eggs, tree nuts (almonds).
Estimated nutrition per person · Values stay per person when you change the shopping quantity.
- kcal
- 550
- g net carbs
- 5.7
- g total carbs
- 16.8
- g fiber
- 11.1
- g protein
- 21.6
- g fat
- 46.9
Saturated fat: 7.6 g · Sodium before added salt: 197 mg
02Breakfast · About 5 minBerry, chia & walnut yogurt
10.6g net carbs
A spoonable yogurt bowl with a small berry portion and no added sweetener.
Ingredients · 1 person
- Plain whole-milk Greek yogurt100 g
- Chia seeds25 g
- Unsalted walnuts40 g
- Raspberries35 g
Edible weights before cooking. Eggs exclude shells; avocado excludes skin and pit. Water as needed; optional salt and pepper to taste are not counted.
How to make it
- Stir the chia seeds into the plain yogurt with 2–4 tablespoons of water per person to loosen it.
- Cover and refrigerate for at least 20 minutes, or overnight. Stir again; add a little water if too thick.
- Top with the washed raspberries and chopped walnuts. Use plain, unsweetened yogurt; check its label against the estimate.
Plan ahead. Mix the night before; keep refrigerated. Add the nuts when you eat.
Plus 20 minutes to chill
Contains: Milk, tree nuts (walnuts).
Estimated nutrition per person · Values stay per person when you change the shopping quantity.
- kcal
- 498
- g net carbs
- 10.6
- g total carbs
- 24.2
- g fiber
- 13.6
- g protein
- 19.6
- g fat
- 39.0
Saturated fat: 5.7 g · Sodium before added salt: 40 mg
03Breakfast · About 20 minMushroom & feta omelet
6.0g net carbs
A vegetable-filled omelet, finished with feta and sliced avocado.
Ingredients · 1 person
- Eggs3 large · 150 g
- White mushrooms80 g
- Spinach50 g
- Feta cheese30 g
- Olive oil10 g
- Avocado flesh70 g
Edible weights before cooking. Eggs exclude shells; avocado excludes skin and pit. Water as needed; optional salt and pepper to taste are not counted.
How to make it
- Slice the mushrooms and wash the spinach. Beat the eggs in a bowl.
- Heat the oil in a nonstick skillet. Cook the mushrooms for 4–5 minutes, then add the spinach and wilt.
- Pour in the eggs, reduce the heat and cook until set. Add the feta, fold, and cook until the center reaches 160°F (71°C). Serve with the avocado.
Plan ahead. Slice the mushrooms ahead; cook the eggs when ready to eat.
Contains: Eggs, milk.
Estimated nutrition per person · Values stay per person when you change the shopping quantity.
- kcal
- 524
- g net carbs
- 6.0
- g total carbs
- 12.6
- g fiber
- 6.6
- g protein
- 28.4
- g fat
- 41.4
Saturated fat: 11.6 g · Sodium before added salt: 603 mg
04Lunch or dinner · About 25 minLemon chicken & avocado salad
8.3g net carbs
Warm chicken, crisp greens and a simple lemon–olive oil dressing.
Ingredients · 1 person
- Boneless skinless chicken breast (raw)150 g
- Avocado flesh100 g
- Romaine lettuce70 g
- Cucumber, unpeeled60 g
- Tomatoes50 g
- Olive oil20 g
- Lemon juice15 g
- Unsalted walnuts20 g
Edible weights before cooking. Eggs exclude shells; avocado excludes skin and pit. Water as needed; optional salt and pepper to taste are not counted.
How to make it
- Cut the raw chicken into even strips. Heat half the olive oil in a skillet and cook the chicken, turning, until every piece reaches 165°F (74°C). This usually takes 8–12 minutes.
- Wash and chop the lettuce, cucumber and tomato. Slice the avocado and put everything in a bowl.
- Whisk the remaining oil with the lemon juice. Add the chicken and walnuts, then dress just before serving.
Plan ahead. Cook chicken ahead if useful; refrigerate separately. Cut avocado and dress the salad at serving time.
Contains: Tree nuts (walnuts).
Estimated nutrition per person · Values stay per person when you change the shopping quantity.
- kcal
- 681
- g net carbs
- 8.3
- g total carbs
- 18.7
- g fiber
- 10.5
- g protein
- 40.5
- g fat
- 52.0
Saturated fat: 7.0 g · Sodium before added salt: 85 mg
05Lunch or dinner · About 30 minLemon salmon & roasted broccoli
9.7g net carbs
One tray, familiar ingredients and a fresh avocado side.
Ingredients · 1 person
- Atlantic salmon fillet (raw)170 g
- Broccoli florets180 g
- Olive oil20 g
- Lemon juice15 g
- Avocado flesh80 g
Edible weights before cooking. Eggs exclude shells; avocado excludes skin and pit. Water as needed; optional salt and pepper to taste are not counted.
How to make it
- Heat the oven to 400°F (205°C). Toss washed broccoli florets with half the olive oil on a baking sheet; roast for 10 minutes.
- Add the salmon and brush with the remaining oil. Roast another 12–15 minutes, checking that the fish reaches 145°F (63°C). Timing varies with fillet thickness.
- Finish with the lemon juice and serve with sliced avocado. Use the listed oil across the fish and vegetables, rather than adding extra.
Plan ahead. Cook fish close to mealtime. Frozen individual fillets help make a second batch later in the week.
Contains: Fish (salmon).
Estimated nutrition per person · Values stay per person when you change the shopping quantity.
- kcal
- 723
- g net carbs
- 9.7
- g total carbs
- 19.8
- g fiber
- 10.1
- g protein
- 41.4
- g fat
- 55.2
Saturated fat: 9.9 g · Sodium before added salt: 166 mg
06Lunch or dinner · About 30 minChicken & cauliflower skillet
9.5g net carbs
Chopped cauliflower, tender chicken, spinach and a feta finish.
Ingredients · 1 person
- Boneless skinless chicken breast (raw)160 g
- Cauliflower180 g
- Spinach60 g
- Olive oil25 g
- Feta cheese40 g
- Unsalted walnuts25 g
Edible weights before cooking. Eggs exclude shells; avocado excludes skin and pit. Water as needed; optional salt and pepper to taste are not counted.
How to make it
- Chop the cauliflower finely (or use plain fresh cauliflower rice). Cut raw chicken into small, even pieces.
- Heat half the oil in a wide skillet. Cook the chicken until it reaches 165°F (74°C), then transfer to a clean plate.
- Add the remaining oil and cauliflower. Cook for 6–8 minutes, adding a splash of water if needed. Wilt in the spinach, return the chicken, then fold in crumbled feta and chopped walnuts.
Plan ahead. Good for a second portion: chill promptly and reheat leftovers to 165°F (74°C).
Contains: Milk, tree nuts (walnuts).
Estimated nutrition per person · Values stay per person when you change the shopping quantity.
- kcal
- 741
- g net carbs
- 9.5
- g total carbs
- 16.1
- g fiber
- 6.6
- g protein
- 50.7
- g fat
- 54.8
Saturated fat: 11.5 g · Sodium before added salt: 630 mg
07Lunch or dinner · About 30 minGolden tofu & zucchini skillet
9.8g net carbs
Crisp-edged tofu and vegetables, with lemon and toasted almonds.
Ingredients · 1 person
- Firm tofu, calcium-set200 g
- Zucchini, unpeeled160 g
- White mushrooms80 g
- Olive oil20 g
- Unsalted almonds30 g
- Lemon juice15 g
Edible weights before cooking. Eggs exclude shells; avocado excludes skin and pit. Water as needed; optional salt and pepper to taste are not counted.
How to make it
- Drain and pat the tofu dry, then cube it. Slice the zucchini and mushrooms. Roughly chop the almonds.
- Heat half the oil in a nonstick skillet. Cook the tofu for 8–10 minutes, turning to brown several sides; transfer to a plate.
- Add the remaining oil, zucchini and mushrooms. Cook for 5–7 minutes until tender. Return the tofu, warm through and finish with lemon juice and almonds.
Plan ahead. Use firm, calcium-set tofu; protein and calories vary a lot by brand. Recheck the package if substituting.
Contains: Soy, tree nuts (almonds).
Estimated nutrition per person · Values stay per person when you change the shopping quantity.
- kcal
- 687
- g net carbs
- 9.8
- g total carbs
- 20.6
- g fiber
- 10.8
- g protein
- 45.3
- g fat
- 53.2
Saturated fat: 6.6 g · Sodium before added salt: 46 mg
08Lunch or dinner · About 20 minAvocado egg crunch salad
9.1g net carbs
A filling no-reheat lunch with boiled eggs, greens and walnuts.
Ingredients · 1 person
- Eggs3 large · 150 g
- Romaine lettuce80 g
- Cucumber, unpeeled80 g
- Avocado flesh100 g
- Olive oil15 g
- Unsalted walnuts25 g
- Lemon juice15 g
Edible weights before cooking. Eggs exclude shells; avocado excludes skin and pit. Water as needed; optional salt and pepper to taste are not counted.
How to make it
- Cover the eggs with water in a saucepan. Bring to a boil, reduce to a gentle simmer and cook about 10–12 minutes, until whites and yolks are firm. Cool under cold water and peel.
- Wash and chop the romaine and cucumber, then slice the avocado and eggs.
- Whisk the olive oil and lemon juice. Toss with the vegetables and walnuts; arrange the eggs on top.
Plan ahead. Keep boiled eggs refrigerated. Assemble and dress the salad just before eating.
Contains: Eggs, tree nuts (walnuts).
Estimated nutrition per person · Values stay per person when you change the shopping quantity.
- kcal
- 700
- g net carbs
- 9.1
- g total carbs
- 19.6
- g fiber
- 10.5
- g protein
- 26.2
- g fat
- 60.6
Saturated fat: 10.5 g · Sodium before added salt: 229 mg
03 / TAKE THIS TO THE STORE
One list.
Everything for the week.
For 1 person · All 21 meals included.
Check your pantry before buying.
0 of 21 items checked
Produce
Protein
Eggs & dairy
Pantry
How much to buy: weights are the amount used, not package sizes. Allow extra for avocado skins/pits, vegetable trimming and lemon peel. Egg weights exclude shells (one large egg ≈ 50 g). Buy at least the quantity shown, rounding packages up.
Also check: optional salt and black pepper; water for the yogurt and skillet. No snacks, drinks, substitutions or extra sauces are included. Checkmarks last until you reload this page.
04 / PREP A LITTLE, TWICE
Make room for an easier week.
You don’t need seven days of cooked food in the fridge. A small first prep and a midweek refresh are enough.
A fresh start, midweek.
Thaw the next protein portions in the refrigerator. Refresh the vegetables and make another yogurt bowl. When cooking an extra portion, count it as a planned meal, not an additional ingredient purchase.
Keep leftovers safe.
Refrigerate within 2 hours (1 hour above 90°F/32°C), at 40°F/4°C or below. Use cooked leftovers within 3–4 days or freeze them sooner. Reheat to 165°F/74°C. Food safety guidance ↗
05 / KNOW WHAT YOU’RE FOLLOWING
A few things
worth understanding.
Educational meal planning.
No guaranteed ketosis or weight-loss outcome.
What makes a meal plan “keto”?
Keto is a very-low-carbohydrate, high-fat eating pattern. Definitions vary; Harvard’s review describes many versions with less than 50 g of total carbohydrate a day. This example uses a net-carb approach and includes vegetables, nuts and seeds; its total carbs are about 51–60 g each day. Read Harvard’s overview ↗
Total carbs and net carbs are different.
For these recipes, subtract fiber from total carbohydrate. Net carbs are an estimate, not a standardized medical target. A low net-carb figure does not prove ketosis; individual responses differ. Follow your clinician’s method if you have a prescribed limit.
Food quality still matters.
Olive oil, avocado, nuts, tofu and fish do much of the work here. The plan also contains eggs and dairy. Restricting food groups can make nutritional adequacy harder; the macro totals do not establish that every vitamin and mineral need is met.
Who needs individual advice?
This plan is not for children or for treating a medical condition. Get professional guidance for pregnancy, breastfeeding, kidney or liver conditions, or a history of disordered eating. If you have diabetes, discuss food changes and medication with your care team first. ADA guidance discourages a ketogenic eating pattern for people taking SGLT inhibitors because of ketoacidosis risk. Do not adjust medication yourself. ADA guidance ↗
06 / CHECK THE NUMBERS
The whole day,
not just one meal.
Per person, including the ingredients listed.
Extra snacks, drinks and substitutions will change these estimates.
| Day | Calories | Net carbs | Total carbs | Fiber | Protein | Fat | Sat. fat |
|---|---|---|---|---|---|---|---|
| Day 1 | 1954 | 23.7 | 55.4 | 31.7 | 103.5 | 154.2 | 24.5 |
| Day 2 | 1939 | 29.2 | 59.9 | 30.6 | 96.5 | 154.4 | 27.6 |
| Day 3 | 1891 | 24.2 | 52.0 | 27.8 | 114.3 | 146.7 | 25.3 |
| Day 4 | 1959 | 25.2 | 57.3 | 32.0 | 108.4 | 155.4 | 24.1 |
| Day 5 | 1939 | 29.2 | 59.9 | 30.6 | 96.5 | 154.4 | 27.6 |
| Day 6 | 1927 | 24.1 | 51.2 | 27.1 | 110.4 | 148.7 | 28.5 |
| Day 7 | 1936 | 24.6 | 57.1 | 32.4 | 93.1 | 160.7 | 24.7 |
These are example portions, not a weight-loss prescription. If you need more or less food, adjust with a qualified professional and recalculate; changing “Cooking for” scales a household’s ingredients, not your personal calorie target.
THE PRACTICAL QUESTIONS
Make it work
in real life.
Is this a free keto meal plan?
Yes. The menu, recipes and shopping list are all on this page. No signup or KaloCam subscription is needed. Download the printable PDF for a one-person plan. The website’s household selector updates the online recipes and shopping list; it does not change the one-person PDF. The separate iPhone app offers in-app subscriptions.
Can I swap ingredients?
Yes, but the numbers and shopping list apply only to the written recipes. Replacing salmon with chicken or tofu changes fat and calories; replacing dairy or nuts changes nutrition and allergens. Use the replacement’s label to recalculate. The page does not automatically calculate substitutions.
What if I’m hungry between meals?
This is a sample three-meal day, not a rule to ignore hunger. Your energy needs may differ. An additional egg, plain yogurt, nuts or another meal changes both calories and carbs; account for the portion you actually eat. Snacks are not included in the shopping list.
Do I need special keto products or supplements?
None of these recipes requires keto-branded bars, powders, sweeteners or supplements. The list uses ordinary supermarket ingredients. Don’t add electrolyte or other supplements based on this page; ask your care team if you think you need them.
Can I meal-prep the entire week at once?
Prep dry ingredients for the week, but keep cooked refrigerated leftovers only 3–4 days. Freeze later portions or cook a second batch midweek. Raw chicken and fish have shorter refrigerated storage windows; freeze later-week portions promptly and thaw safely in the refrigerator.
Can KaloCam tell whether I’m in ketosis?
No. KaloCam provides food-photo nutrition estimates and a food diary, not a ketone measurement. Photos also cannot reveal exact quantities or hidden cooking oil. Review ingredients and portions before saving. This guide is not automatically imported into the app.
FROM THE PLAN TO YOUR PLATE
You make the meal.
Make a note of it, too.
Plans change. Portions do, too. KaloCam helps you start a food log from a photo, review the estimated calories and macros, and keep track of the meals you actually eat.
See how KaloCam worksA little more understanding.One meal at a time.Download on theApp StoreiPhone · iOS 17+ · In-app subscriptions
OPEN ABOUT THE DETAILS
Sources & calculation method.
Prepared by the KaloCam team on October 15, 2026. This guide has not been reviewed by a registered dietitian. Recipes are original planning examples, not clinically validated or kitchen-tested recipes. Send a correction to the KaloCam team.
- USDA FoodData Central, SR Legacy (April 2018) — ingredient composition. Retrieved October 15, 2026.
- Harvard Nutrition Source: ketogenic diet review — definitions, limitations and nutrition context.
- American Diabetes Association: Standards of Care in Diabetes—2026, section 9 — SGLT inhibition and ketoacidosis precautions (recommendation 9.39).
- FoodSafety.gov: safe cooking temperatures and cold food storage — cooking and leftover guidance.
How the estimates and shopping quantities are calculated +
For each ingredient: listed edible grams × USDA nutrient amount per 100 g ÷ 100. Recipe values are summed, then meals are summed into days before rounding. Calories use USDA’s energy values, so they may differ from a simplified 4/4/9 macro calculation. All measured oil is counted as eaten; cooking losses, oil left in the pan and nutrient-retention factors are not modeled. Salt, pepper and water are excluded.
The shopping list sums every scheduled recipe exactly once per appearance and multiplies by the number of people. Ounces are a weight conversion (1 oz = 28.3495 g), not fluid ounces. Cooked chicken weight cannot replace the raw weight shown without recalculation. Generic USDA foods may differ from your brand, especially yogurt, tofu and feta.
Download ingredient and recipe data (.csv) ↓
| Ingredient / database description | FDC ID | kcal | Carbs (g) | Fiber (g) |
|---|---|---|---|---|
| Eggs ↗Egg, whole, raw, fresh | 171287 | 143 | 0.72 | 0 |
| Spinach ↗Spinach, raw | 168462 | 23 | 3.63 | 2.2 |
| Avocado flesh ↗Avocados, raw, all commercial varieties | 171705 | 160 | 8.53 | 6.7 |
| Olive oil ↗Oil, olive, salad or cooking | 171413 | 884 | 0 | 0 |
| Unsalted almonds ↗Nuts, almonds | 170567 | 579 | 21.55 | 12.5 |
| Plain whole-milk Greek yogurt ↗Yogurt, Greek, plain, whole milk | 171304 | 97 | 3.98 | 0 |
| Chia seeds ↗Seeds, chia seeds, dried | 170554 | 486 | 42.12 | 34.4 |
| Unsalted walnuts ↗Nuts, walnuts, english | 170187 | 654 | 13.71 | 6.7 |
| Raspberries ↗Raspberries, raw | 167755 | 52 | 11.94 | 6.5 |
| White mushrooms ↗Mushrooms, white, raw | 169251 | 22 | 3.26 | 1 |
| Feta cheese ↗Cheese, feta | 173420 | 265 | 3.88 | 0 |
| Boneless skinless chicken breast (raw) ↗Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw | 171077 | 120 | 0 | 0 |
| Romaine lettuce ↗Lettuce, cos or romaine, raw | 169247 | 17 | 3.29 | 2.1 |
| Cucumber, unpeeled ↗Cucumber, with peel, raw | 168409 | 15 | 3.63 | 0.5 |
| Tomatoes ↗Tomatoes, red, ripe, raw, year round average | 170457 | 18 | 3.89 | 1.2 |
| Lemon juice ↗Lemon juice, raw | 167747 | 22 | 6.9 | 0.3 |
| Atlantic salmon fillet (raw) ↗Fish, salmon, Atlantic, farmed, raw | 175167 | 208 | 0 | 0 |
| Broccoli florets ↗Broccoli, raw | 170379 | 34 | 6.64 | 2.6 |
| Cauliflower ↗Cauliflower, raw | 169986 | 25 | 4.97 | 2 |
| Firm tofu, calcium-set ↗Tofu, raw, firm, prepared with calcium sulfate | 172475 | 144 | 2.78 | 2.3 |
| Zucchini, unpeeled ↗Squash, summer, zucchini, includes skin, raw | 169291 | 17 | 3.11 | 1 |