ketogenic diet meal plan

Keto Diet Meal Plan

So you have found the Ketogenic Diet. You have figured out your macros and you are itching to get started. Here is a 7 Day Ketogenic Diet meal plan for one week of eating. If you are just getting started with a keto diet use this basic plan to help get going.

Complete Ketogenic Diet For Beginners amy ramos

Read– The Complete Ketogenic Diet for Beginners

I just started MONTH five of a ketogenic diet(45 lbs lost). *Update- I am now entering month 11 of my own Ketogenic Diet journey and I am now down 80 pounds! 260 down to 180!

I’m by no means an expert. I am now 47 years old and I have spent my entire life trying to lose weight. Ironically I have also spent years learning about nutrition and exercise. I thought I knew some stuff. I really didn’t.

Figuring out macronutrients just comes naturally to me as I have done it so much over my life. By following a keto diet this is the first time I have seen any real success in losing the unwanted pounds. This despite years of working out and being active.

I have had a very successful go of it so far, and I feel that a lot of you who are trying to get started with a ketogenic diet may get overwhelmed and confused with all of the numbers and information that is coming at you. Hence this ketogenic diet meal plan. It is what I am doing to keep things simple. I am a guy. I need simple.

Related- The Ketogenic Diet For Beginners. A Getting Started Guide(with downloadable PDF)

For me I think that success with a keto diet is found with having some base meals and adding some variety later on if needed. Hell I eat the same thing pretty much every day. Not too exciting but losing 45 pounds in 4 months IS exciting, so I am sticking with it. If it isn’t broke, don’t fix it.

Also see- The 30-Day Ketogenic Cleanse: Reset Your Metabolism

7 Day Keto Diet Grocery List

The daily meals will be bacon and eggs, chicken with vegetables, and beef with vegetables. This are base meals and will provide good macros for some people. For others who need more food(fat) you can just add a keto friendly snack or 2 to get your macros up to where they need to be. This is what I need to do.

If you want more amazing Ketogenic recipes then definitely check out The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes by Leanne Vogel.

  1. A dozen eggs.
  2. A package bacon.
  3. Butter. (real butter)
  4. A pack of boneless SKIN ON chicken thighs
  5. 1 onion.
  6. 1 bell pepper (Green, red, yellow, that’s your choice.)
  7. Two bulbs of garlic. (Optional, but very heart healthy.)
  8. A big bag of mixed frozen vegetables, at least 12 cups worth. If you are not sure what to get, just pick something else that’s keto friendly like frozen broccoli.)
  9.  a bag of almonds, a jar of almond butter (very expensive – cheapest I can find is 10$ for 750g at Costco).
  10. A package of beef. You want to find some kind of beef that you can imagine cutting/dividing into 6 equal portions of about 5.5 ounces each(a bit bigger than a deck of cards.)

I Am Actually Cooking. Well…Some

I am not much for cooking but I am doing better. A ketogenic diet meal plan does work better when you have food ready to go. It takes the guess work out of things and we need to keep this as simple as possible in order to have success with the keto diet.

I am a single guy and my son is grown and gone so I am very okay with a very minimalist eating plan.

  1. Put the 12 thighs in to the oven with all the cloves from a bulb of garlic. You should separate the cloves, but you don’t need to skin them. The heat from the oven will do that nicely, and you can peel them when you eat it.
  2. While the thighs are cooking, hard boil the eggs. Then set them aside to cool.
  3. Take a skillet, put some butter in it, and then fry up the bacon. (Note: Some might argue that the butter isn’t needed. In my experience you can either grease up that pan somehow, or your first strips of bacon will come out burnt.)
  4. Dice up half the onion, save the other half for next week.
  5. Cut up the pepper
  6. You might need to take the chicken out at this point. If it’s done, pull it out, and let it cool.
  7. In the skillet (I love to use the bacon grease as a base) sauté the pepper and half onion, and another bulb’s worth of garlic cloves. (leave the skin on, just like before.)
  8. Add the beef and brown it.
Ketogenic Diet Meal Plan
Download the PDF here!

Getting The Keto Meals Together

  1. Wash/rinse out 12 containers.
  2. In 6 of them, put 2 chicken thighs each. Share the garlic between them, and evenly divide the fat juice.
  3. In the other 6 evenly spoon out the beef/pepper/onion mix.
  4. Take the veggie blend, evenly pour it across the 12 containers, right on top of the meat.
  5. Put them all in your fridge. If you have minimal fridge space you could just put some in there, and then rest in your freezer. Just pull another out when you pull from the fridge.
  6. Pull out six plastic bags and put 2 hard boiled eggs in each.
  7. Evenly divide your remaining bacon by 6.
  8. Now brown bag it, and put it in your fridge.

 Read10 Ketogenic Diet Tips to Keep Things Simple

The Macronutrients of the Ketogenic Diet Meal Plan

Right now you have 6 day’s worth of ketogenic meals in your fridge

  • 6 bags with 2 hard boiled eggs and bacon
  • 6 containers of thighs/veggies
  • 6 containers Beef/Veggies

Okay so this is only 6 days. Make extra for day 7 OR you can try to get creative and plan your own meals. has some awesome keto recipes if you are feeling brave.

*I messed up. The macros of each “meal” above are too high in protein and too low in fat so reduce the amount of meat in each meal by about half AND add 1-2 tablespoons of olive oil/coconut oil to each meal. Please forgive me!!

For this basic ketogenic diet meal plan I am going to use the following macronutrient profile:

Total calories- 1570

  • Net carbs  – 20g per day
  • Protein      – 80 g per day
  • Fat              – 130 g per day

Now divide each of those by 3(for 3 meals per day) and you get:

  • ≈7 net carbs per meal
  • ≈26 grams protein per meal
  • ≈44 grams fat per meal

Omg, so much math! If you halve the protein in each meal you will be pretty close to these totals PER MEAL! 

Personally I need a bit more protein and fat each day and so will some of you. So I add in some more butter during the day to get my macros up where they need to be. I also drink homemade Bulletproof coffee which for me is:

This adds about 25g to 50g  of fat to my day.

If you got hungry on Day One between breakfast and lunch, or lunch and supper while you’re still at work eat more fat!

Complete Ketogenic Diet For Beginners amy ramos

 Your Essential Guide to Living the Ketogenic Diet Lifestyle

 You may also want to consider adding these fat boosting strategies:

  • Full fat cream, butter, coconut oil, MCT oil in your coffee.
  • Put a tablespoon of mayonnaise on the chicken while it’s baking.
  • Top the vegetables with some cheese before reheating.

Salt and Electrolytes With The Ketogenic Diet

It’s  also worth pointing out that you may want to consider taking a multi-vitamin with the ketogenic diet meal plan. It is very low on Vitamins B1, D, E, and K. Calcium, Magnesium, Manganese, and Potassium are also very low, but we need to manage those as part of our electrolyte strategy anyways on keto.

Do not omit essential electrolytes: Sodium (Na+), Chloride (Cl-), Potassium (K+), Magnesium (Mg++), Calcium (Ca++), Phosphate (HPO4–), Bicarbonate (HCO3-). Lack of electrolytes or more pointedly the bodies primary electrolyte sodium (aka Salt) is responsible for lethargy, brain fog and keto flu symptoms on high fats diets.

You should be aiming for at least 8 cups of water a day. I have a 600ml bottle and I empty it at least 10 times a day. That is a lot of water and yes I am going to the bathroom a lot. Carbs hold water, so with minimal carbs this will speed up the flushing of water. So even more bathroom breaks.

But How Do I Keep Track All of This?!

The “easiest” way to actually track your eating(and thus your macros)  for your ketogenic diet meal plan is to set up a free account with MyFitnessPal.

This app is both web based and/or you can use it with your phone. I cannot stress the importance of tracking what you eat. Doing this has made all the difference in the world for me and is a huge part of my keto diet success.

Once you get your account set up you just enter the food you eat and the app calculates your total consumption for each macro and your total calories. There is also a “bar code scanner” as part of the app. You use your phone to “scan” the bar code of the food you are eating and it enters it into your daily eating plan. Genius!

Here is a video to walk you through how to set up MyFitnessPal.


I am proof that a ketogenic diet works. I also know that it can be confusing as hell trying to deal with all of the numbers and then figuring out what to eat. I am hoping that this 7 Day Ketogenic Diet Meal Plan will help you to stay calm(at least a little bit) and focused with your fat loss goals


Complete Ketogenic Diet For Beginners amy ramos


Download the Ketogenic Diet Meal Plan Here!(PDF)

Keep Calm and Keto On.

Ketogenic diet meal plan

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“Change The Code. Change Your Life.”


28 thoughts on “7 Day Ketogenic Diet Meal Plan To Help Get Your Ass in Gear

  1. Hey Mark, love the title of your article. We all need that kick sometimes. 🙂

    Personally I start my day with Bulletproof coffee, so good to keep the protein levels under control. I find it easier to add more proteins than fat, but off course losing weight and getting healthy is a journey not a destination.

    Love your writing by the way…

    1. Thank you so much. Yes, I too love my Bulletproof coffee. After years of thinking more protein is better the Ketogenic WoE is certainly a bit of a switch for me. But my Ketogenic diet results speak for themselves. 40+pounds gone in 4 months. A journey not a destination..

      Thanks so much for your wonderful comment.


      1. Thanks! Certainly have another 30 at least to lose so I am going to stay with my ketogenic diet. In a few days I am traveling to Nicaragua for 6 weeks so it will be interesting to see how traveling impacts my eating. Thank you very much for the comment!

  2. Can you update this. You stated to decrease protein by half ?Not sure of several things. How much beef to purchase/cook? How much chicken/cook? Do you eat the chicken skins? How much bacon to purchase/cook and eat ? Add one tablespoon of mayo to 6 chicken breasts?

      1. Hi Mark.. i was delighted to find your website. Love the simplicity of the meal plan and would love to follow it. That said, I’m confused about your comment about messing up the macros. Could you kindly indicate whether your comment still stands or whether you modified the macros and the meal plan can be followed as is?

        Thanks so much. Hope your trip to Nicaragua wasn’t too disruptive diet-wise. Traveling is always a challenge for me, I admit.

      2. No just follow it as is and you should be fine. I actually lost weight while in Nicaragua. I was walking all day and not eating a whole lot really so it was all good. 🙂

  3. Thanks for the advice. I have just started my own blog about my journey to recover or manage my health conditions CFS/ME, Fibromyalgia and Pernicious Anaemia and in it, I am (I am going to more soon) discussing how the Keto diet has helped me improve. Feel free to give it a follow hehe (It’s early days though) x

  4. Thank you for sharing!! I honestly do not have time to cook all of these recipies that are all over the place!! Getting started with Keto is overwhelming to begin with!! Your simple approach makes it so EASY to follow and stay within my macros.

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