Sample Daily Meal Plans
Need some help figuring out what to eat each day? I put together seven examples of what a day of keto eating looks like. Just be sure that the calories, net carbs, and macros fit your individual needs. All of the examples are under 20 grams of net carbs a day.
DAY 1
Recipe
Calories
Carb
Fiber
Net Carb
Protein
Fat
Keto Coffee or Tea
151
1
0
1
0
17
Bagel Thin
196
5
2
3
0
14
Slow-Cooked Roasted Bone Broth
53
1
0
1
6
3
Pesto Chicken Salad
405
3
1
2
16
36
Wedge Salad
313
7
1
6
15
25
Ginger Beef and Asparagus
231
3
1
2
26
12
Nutty Crackers
151
4
2
2
4
13
Total
1,500
24
7
17
67
120
Daily Percentages
4.80%
18.93%
76.27%
DAY 2
Recipe
Calories
Carb
Fiber
Net Carb
Protein
Fat
Ginger-Turmeric Tea
6
1
0
1
0
0
Bacon-Egg Cups
349
1
0
1
19
29
Avocado Deviled Eggs
117
3
2
1
6
9
Chicken Zoodle Soup
243
2
0
2
13
20
Walnut Zucchini
143
4
1
2
2
13
Quick “Breaded” Pork
346
6
3
3
28
23
Crustless Baked Cheesecake
334
11
0
3
6
32
Total
1,538
28
6
13
74
126
Daily Percentages
3.51%
19.97%
76.52%
DAY 3
Recipe
Calories
Carb
Fiber
Net Carb
Protein
Fat
Keto Coffee or Tea
151
1
0
1
0
17
Breakfast Burrito
287
6
3
3
11
24
Salmon-Cucumber Salad
137
2
0
2
11
9
Yellow Squash Soup
173
6
1
5
6
14
Stir-Fried Squash and Pepper
89
5
1
2
1
7
Garlic-Lemon Chicken
260
1
0
1
21
18
Baked Coffee Custard
194
10
0
2
5
18
Total
1,291
31
5
16
55
107
Daily Percentages
5.13%
17.64%
77.23%
DAY 4
Recipe
Calories
Carb
Fiber
Net Carb
Protein
Fat
Keto Coffee or Tea
5
0
0
0
0
0
Minute Muffin with Butter
270
4
2
2
5
26
Breakfast Pizza
131
2
0
2
9
9
Ground Beef and Cabbage
310
5
2
3
20
13
Egg Drop Soup
105
1
0
1
3
9
Almond Asparagus
206
8
4
4
5
18
Roasted Chicken
319
1
0
1
27
21
Chocolate Mousse
223
15
1
3
3
22
Total
1,569
36
9
16
72
118
Daily Percentages
4.53%
20.37%
75.11%
DAY 5
Recipe
Calories
Carb
Fiber
Net Carb
Protein
Fat
Green Tea Smoothie
171
10
7
3
2
14
Sautéed Celery
70
1
0
1
0
7
Crab Quiche
427
4
0
4
27
33
Cauliflower Mash
119
7
2
5
4
8
Beef Filet with Mushrooms
609
3
1
2
32
51
Almond Butter Cookies
134
7
2
3
4
11
Total
1,530
32
12
18
69
124
Daily Percentages
4.92%
18.85%
76.23%
DAY 6
Recipe
Calories
Carb
Fiber
Net Carb
Protein
Fat
Keto Coffee or Tea
5
0
0
0
0
0
Egg Casserole with Sausage and Spinach
349
1
0
1
18
29
Egg Roll in a Bowl
225
5
1
4
14
16
Creamed Spinach
211
5
2
2
7
19
Baked Chicken Thighs
161
1
0
1
19
8
No-Churn Vanilla Ice Cream
351
3
0
3
3
36
Total
1,302
15
3
11
61
108
Daily Percentages
3.49%
19.37%
77.14%
DAY 7
Recipe
Calories
Carb
Fiber
Net Carb
Protein
Fat
Keto Coffee or Tea
151
1
0
1
0
17
Almond Flour Pancakes
189
6
3
3
3
17
Seasoned Tortilla Chips
144
3
1
2
8
11
Chicken Chili
243
3
1
2
37
8
Roasted Broccoli
93
6
2
2
2
7
Balsamic Halibut
224
0
0
0
28
11
Vanilla Custard Pudding
428
3
0
3
6
43
Total
1,472
22
7
13
84
114
Daily Percentages
3.68%
23.76%
72.56%
