Keto meal plan

Low‑carb, high‑satiety menu with balanced electrolytes and fiber so Keto is enjoyable and sustainable.

Day 1

Electrolyte start & simple prep

P 130 g
C 30 g
F 120 g

Begin with hydration and electrolytes to avoid the “keto flu”. Protein is set high for satiety. Meals are quick and rely on simple, repeatable ingredients.

  • Hydration: water with a small pinch of salt in the morning
  • Veg at each meal for potassium and fiber
  • Prep double chicken to save time tomorrow
Breakfast — cheesy omelet + greens
3 eggs, cheddar, spinach; side salad with olive oil; black coffee.
Benefits: High‑protein, choline and healthy fats for satiety; fiber from greens. Vitamins: A, K, B12, D.
Lunch — chicken avocado bowl
Grilled chicken, avocado, romaine, cucumber, olive oil & lemon; pumpkin seeds.
Benefits: Complete protein and potassium; mono‑unsaturated fats support fullness; fiber for digestion. Vitamins: K, E, C, B‑complex.
Dinner — salmon & zucchini
Salmon fillet pan‑seared in butter; sautéed zucchini with garlic; side of olives.
Benefits: Omega‑3s for heart/brain; potassium and fiber from veg. Vitamins: D, B12, A, C.
~1700 kcal
Day 2

High‑protein Keto

P 125 g
C 25 g
F 115 g

Focus: preserve lean mass, higher satiety and better diet adherence. We spread protein across the day and pair it with low‑carb veggies and healthy fats for micronutrients and steady energy.

  • Veg goal: ≥ 600 g/day (color variety)
  • Fiber ≥ 30 g/day from greens, nuts and berries
  • Light movement 6–8k steps
Breakfast — Greek yogurt (low‑carb)
200 g Greek yogurt (unsweetened) with walnuts and raspberries; cinnamon.
Benefits: Calcium and probiotics; omega‑3 ALA from walnuts; polyphenols from berries. Vitamins: B12, calcium, C, E.
Lunch — bunless burger plate
Beef patty with cheese, tomato, pickles and a leafy salad with sugar‑free ranch.
Benefits: Iron, zinc and creatine for performance; veg add fiber and antioxidants. Vitamins: B12, niacin, C, K.
Dinner — chicken thighs & asparagus
Roasted chicken thighs, asparagus in butter with lemon; sparkling water.
Benefits: Protein for recovery; asparagus supports folate and potassium. Vitamins: B6, niacin, folate, K.
~1700 kcal
Day 3

Easy batch & snack strategy

P 130 g
C 30 g
F 110 g

Plan a simple batch cook and keep two snack options ready. This reduces decision fatigue and keeps macros on target even on busy days.

  • Batch‑cook turkey mince (2×); cool and store safely
  • Chop greens for 2 days; keep in a sealed container
  • Protein target ≈ 40–45 g per meal
Breakfast — chia pudding
Chia + almond milk + vanilla; top with coconut flakes and few berries.
Benefits: Fiber and omega‑3 ALA for fullness and heart health. Vitamins: E, calcium, magnesium.
Lunch — tuna olive salad
Tuna in olive oil, lettuce, olives, cucumber, feta, olive oil & lemon.
Benefits: Omega‑3s and mono‑unsaturated fats; fiber and minerals from greens. Vitamins: D, B12, K, C.
Dinner — turkey meatballs
Turkey meatballs in tomato‑cream sauce; roasted cauliflower steaks.
Benefits: Lean protein; cauliflower adds fiber and glucosinolates. Vitamins: C, K, B‑complex.
~1700 kcal

Keto meal plan — personalized for you

Your personalized Keto plan. Weekly updates with no repeats and a short grocery list.

  • Calories and P/C/F computed from your inputs.
  • Keto‑aware menus with allergies and dislikes respected.
  • Weekly updates with no repeats and a short, practical grocery list.
  • Step‑by‑step recipes with clear portions and macros for every meal.
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