Do you want to go keto, but on a budget? Then stop here! This 7-day keto meal plan combines affordable ingredients with delicious flavors and all the nutritional details you need to stay on track. Every day is packed with meals that are satisfying, low-carb, and easy to prepare. Let’s get cooking and start seeing results!
Day 1: 7-Day Keto Meal Plan
Breakfast: Scrambled Eggs with Spinach and Feta
Serving Size: 2 eggs, 1/2 cup spinach, 1 oz feta
Calories: 250 | Carbs: 3g | Protein: 14g | Fat: 20g
Ingredients: 2 large eggs, 1/2 cup fresh spinach, 1 oz feta cheese, 1 tbsp butter
Recipe: Heat a tablespoon of butter in a pan, toss in spinach until wilted, then scramble in the eggs. Crumble feta on top. Swap spinach for kale if you’re feeling adventurous.
Lunch: Chicken Salad Lettuce Wraps
Servings: 1 cup chicken, 3 lettuce leaves
Calories: 320 | Carbs: 2g | Protein: 30g | Fat: 21g
Ingredients: 1 cup cooked shredded chicken, 2 tbsp mayonnaise, 1 tsp mustard, 3 large lettuce leaves, pinch of paprika
Recipe: Shred leftover chicken and mix with mayo, mustard, and a pinch of paprika. Spoon into crisp lettuce leaves. Leftover turkey works wonders here too!
Dinner: Garlic Butter Salmon with Asparagus
Serving Size: 4 oz salmon, 1/2 cup asparagus
Calories: 350 | Carbs: 4g | Protein: 25g | Fat: 25g
Ingredients: 4 oz salmon fillet, 1/2 cup asparagus, 1 tbsp butter, 1 clove garlic (minced)
Recipe: Pan-sear salmon in garlic butter and roast asparagus on the side. Don’t like salmon? Try tilapia or cod instead.
Day 2
Breakfast: Greek Yogurt with Chia and Berries
Serving Size: 1/2 cup full-fat yogurt, 1 tsp chia, 5 raspberries
Calories: 180 | Carbs: 5g | Protein: 8g | Fat: 13g
Ingredients: 1/2 cup full-fat Greek yogurt, 1 tsp chia seeds, 5 raspberries
Recipe: Mix yogurt, chia seeds, and top with raspberries. Substitute with blackberries or a sprinkle of shredded coconut.
Lunch: Zucchini Noodles with Pesto
Serving Size: 1 cup zoodles, 2 tbsp pesto
Calories: 280 | Carbs: 4g | Protein: 10g | Fat: 24g
Ingredients: 1 cup zucchini noodles, 2 tbsp pesto, 1 tbsp grated Parmesan
Recipe: Toss zoodles with pesto and garnish with grated Parmesan. Regular spaghetti squash works if zucchini’s not your thing.
Dinner: Beef Stir-Fry
Servings: 4 oz beef, 1 cup mixed veggies
Calories: 400 | Carbs: 6g | Protein: 30g | Fat: 28g
Ingredients: 4 oz beef strips, 1 cup broccoli and bell peppers, 1 tbsp sesame oil, 1 tbsp soy sauce
Recipe: Cook beef strips in sesame oil and toss in broccoli, bell peppers, and soy sauce. For chicken or tofu, change the beef.
Day 3: 7-Day Keto Meal Plan
Breakfast: Almond Flour Pancakes
Serving Size: 2 pancakes
Calories: 230 | Carbs: 4g | Protein: 10g | Fat: 20g
Ingredients: 1/4 cup almond flour, 1 egg, 2 tbsp almond milk, 1 tbsp butter
Recipe: Whisk almond flour, an egg, and a splash of almond milk. Fry in butter and top with sugar-free syrup. Wanting a savory variation? Toss shredded cheese into the batter.
Lunch: Tuna Lettuce Cups
Servings: 1 can tuna, 3 lettuce leaves
Calories: 210 | Carbs: 2g | Protein: 24g | Fat: 12g
Ingredients: 1 can tuna, 2 tbsp mayonnaise, 1 tsp lemon juice, 3 lettuce leaves
Recipe: Mix tuna with mayo, lemon juice, and a dash of pepper. Scoop into lettuce cups. Hard-boiled eggs make a great addition.
Dinner: Roast Chicken Thighs with Cauliflower Mash
Serving Size: 1 thigh, 1/2 cup mash
Calories: 380 | Carbs: 5g | Protein: 28g | Fat: 27g
Ingredients: 1 chicken thigh, 1/2 cup cauliflower, 2 tbsp cream, 1 clove garlic
Recipe: Roast chicken with herbs and olive oil. Boil cauliflower, then mash with cream and garlic. Swap thighs for drumsticks for variety.
Day 4
Breakfast: Avocado Egg Boats
Serving Size: 1 avocado, 1 egg
Calories: 260 | Carbs: 4g | Protein: 9g | Fat: 24g
Ingredients: 1 avocado, 1 egg, salt and pepper to taste
Recipe: Halve an avocado, scoop out a bit, crack an egg in and bake until set. Don’t have time? Scramble them together.
Lunch: Turkey Roll-Ups
Servings: 3 slices turkey, 1 oz cheese
Calories: 200 | Carbs: 1g | Protein: 18g | Fat: 12g
Ingredients: 3 slices deli turkey, 1 oz cheese, 1/4 avocado
Recipe: Wrap slices of turkey around cheese and avocado slices. Ham or roast beef are great alternatives.
Dinner: Pork Chops with Green Beans
Servings: 4 oz pork, 1/2 cup beans
Calories: 330 | Carbs: 5g | Protein: 25g | Fat: 22g
Ingredients: 4 oz pork chop, 1/2 cup green beans, 1 tbsp butter, 1 tsp lemon juice
Recipe: Sear pork chops in butter and steam green beans with a squeeze of lemon. For a change, try lamb chops.
Day 5-7
Repeat any of the above meals or mix and match! Keep rotating breakfasts, lunches, and dinners to change things up and be super flexible. The trick here is to be consistent on your carb count and savor your meals.
Final Keys to Success: 7-Day Keto Meal Plan
You want to stick with whole, affordable ingredients like eggs, chicken, and seasonable veggies.
Meal prep on weekends to save some time and money.
Never forget to hydrate and replenish electrolytes; salt, potassium, magnesium.
With this 7-day keto meal plan, you’re set to crush your low-carb goals without emptying your wallet. Feel free to tweak recipes to suit your taste, and let us know how your keto journey unfolds!
