Here's a sample keto meal plan with a daily target of 20 net carbs:
Day 1
Breakfast
Lunch
Dinner
Breakfast: Scrambled eggs cooked in butter with spinach and feta cheese (2g net carbs)
Lunch: Grilled chicken Caesar salad with romaine lettuce, parmesan cheese, & Caesar dressing (4g net carbs)
Snack: Celery sticks with cream cheese (2g net carbs)
Dinner: Baked salmon with a side of asparagus drizzled with olive oil (5g net carbs)
Lunch: Grilled chicken Caesar salad with romaine lettuce, parmesan cheese, & Caesar dressing (4g net carbs)
Snack: Celery sticks with cream cheese (2g net carbs)
Dinner: Baked salmon with a side of asparagus drizzled with olive oil (5g net carbs)
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Day 2
Breakfast
Lunch
Dinner
Breakfast: Avocado and bacon egg cups (2g net carbs)
Lunch: Turkey and cheese roll-ups with lettuce and mayo (3g net carbs)
Snack: Handful of almonds (2g net carbs)
Dinner: Zucchini noodles with pesto sauce and grilled shrimp (6g net carbs)
Lunch: Turkey and cheese roll-ups with lettuce and mayo (3g net carbs)
Snack: Handful of almonds (2g net carbs)
Dinner: Zucchini noodles with pesto sauce and grilled shrimp (6g net carbs)
Day 3
Breakfast
Lunch
Dinner
Breakfast: Keto-friendly chia seed pudding made with unsweetened almond milk (5g net carbs)
Lunch: Egg salad wrapped in lettuce leaves (3g net carbs)
Snack: Cucumber slices with guacamole (4g net carbs)
Dinner: Beef stir-fry with broccoli and bell peppers cooked in coconut oil (6g net carbs)
Lunch: Egg salad wrapped in lettuce leaves (3g net carbs)
Snack: Cucumber slices with guacamole (4g net carbs)
Dinner: Beef stir-fry with broccoli and bell peppers cooked in coconut oil (6g net carbs)
Day 4
Breakfast
Lunch
Dinner
Breakfast: Omelette with mushrooms, cheese, and a side of sliced avocado (4g net carbs)
Lunch: Tuna salad served in bell pepper halves (3g net carbs)
Snack: String cheese (1g net carbs)
Dinner: Grilled chicken thighs with a side of roasted Brussels sprouts (5g net carbs)
Lunch: Tuna salad served in bell pepper halves (3g net carbs)
Snack: String cheese (1g net carbs)
Dinner: Grilled chicken thighs with a side of roasted Brussels sprouts (5g net carbs)
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Day 5
Breakfast
Lunch
Dinner
Breakfast: Keto smoothie with unsweetened almond milk, berries, and a scoop of protein powder (5g net carbs)
Lunch: Cobb salad with bacon, avocado, blue cheese, and grilled chicken (4g net carbs)
Snack: Cherry tomatoes with mozzarella cheese (3g net carbs)
Dinner: Pork chops with a creamy mustard sauce and steamed broccoli (6g net carbs)
Lunch: Cobb salad with bacon, avocado, blue cheese, and grilled chicken (4g net carbs)
Snack: Cherry tomatoes with mozzarella cheese (3g net carbs)
Dinner: Pork chops with a creamy mustard sauce and steamed broccoli (6g net carbs)
Day 6
Breakfast
Lunch
Dinner
Breakfast: Greek yogurt with walnuts and a sprinkle of chia seeds (5g net carbs)
Lunch: Shrimp and avocado lettuce wraps with a lime-cilantro dressing (3g net carbs)
Snack: Hard-boiled eggs (1g net carbs)
Dinner: Beef and vegetable kebabs with a side of cauliflower rice (6g net carbs)
Lunch: Shrimp and avocado lettuce wraps with a lime-cilantro dressing (3g net carbs)
Snack: Hard-boiled eggs (1g net carbs)
Dinner: Beef and vegetable kebabs with a side of cauliflower rice (6g net carbs)
Day 7
Breakfast
Lunch
Dinner
Breakfast: Keto pancakes with sugar-free syrup and a side of strawberries (4g net carbs)
Lunch: Caprese salad with fresh basil, tomatoes, and mozzarella cheese (3g net carbs)
Snack: Almond butter on celery sticks (2g net carbs)
Dinner: Grilled salmon with lemon butter sauce and sautéed spinach (5g net carbs)
Remember that individual nutritional needs may vary, and it's essential to adjust portion sizes and food choices based on your specific requirements and goals. Additionally, staying hydrated with water and incorporating a variety of non-starchy vegetables, healthy fats, and moderate protein sources can contribute to a well-rounded and satisfying keto meal plan. It's advisable to consult with a healthcare professional or a registered dietitian before starting any new diet, especially one as restrictive as the ketogenic diet.
Lunch: Caprese salad with fresh basil, tomatoes, and mozzarella cheese (3g net carbs)
Snack: Almond butter on celery sticks (2g net carbs)
Dinner: Grilled salmon with lemon butter sauce and sautéed spinach (5g net carbs)
Remember that individual nutritional needs may vary, and it's essential to adjust portion sizes and food choices based on your specific requirements and goals. Additionally, staying hydrated with water and incorporating a variety of non-starchy vegetables, healthy fats, and moderate protein sources can contribute to a well-rounded and satisfying keto meal plan. It's advisable to consult with a healthcare professional or a registered dietitian before starting any new diet, especially one as restrictive as the ketogenic diet.