Free 1-Week Keto Meal Plans To Spice Up Your Cooking

The ketogenic diet, typically referred to as just the keto diet, has definitely become one of the most popular approaches to dieting or at least one of the most highly discussed diets.

The keto diet is a high-fat diet that’s very low in carbohydrates and contains a moderate amount of protein. 

Although there is some flexibility and variations in the specific macronutrient ratios on the keto diet, experts suggest that you should consume 70–75% of your calories from fat, 20-25% of your calories from protein, and 5–10% of your calories from carbohydrates on keto. 

In this guide, we have put together a one-week keto meal plan and provided some ideas of what you can eat on keto diet meal plans so that you can build your own keto weekly meal plan based on your food preferences, caloric needs and weight loss goals.

We will look at: 

  • What Is the Best 1-Week Keto Meal Plan?
  • 2 Free 1-Week Keto Meal Plans

Let’s get started!

Keto diet foods such as avocados, nuts and vegetables.

What Is the Best 1-Week Keto Meal Plan?

With the rising popularity of the keto diet for weight loss and health, an increasing number of people are looking for free keto meal plans and weekly keto meal plans for weight loss.

The truth is that there are many resources to find keto diet meal plans free online or 1-week keto meal plan PDF downloadables, but there simply isn’t a single “best weekly keto meal plan” or even “best keto diet meal plans” for everyone.

The best 7-day keto diet meal plan for you will depend on your food preferences, budget, body size, caloric needs, and weight goals.

In other words, the best keto weekly meal plan for weight loss might look very different from the best 1-week keto diet plan for athletes or someone looking to build muscle, maintain body weight, or simply improve health without losing weight. 

Chicken thighs.

2 Free 1-Week Keto Meal Plans

We decided to make a 2-week keto diet meal plan so that you can have more options for keto meal ideas and keto recipes.

You can obviously mix and match different keto lunch ideas and keto dinner recipes provided based on your food preferences, budget, caloric needs, and comfort cooking keto recipes, as some of the keto diet menu ideas here are more involved than others.

This free 14-day keto diet meal plan provides fewer than 50 grams of carbs per day to ensure that you stay in ketosis.

We tried to make this free keto meal plan scalable for different body sizes and caloric needs, so portion sizes are not provided.

Here are the sample 7-day keto diet meal plans:

Egg bites.

Week 1: Monday

Tuesday

  • Breakfast: Smoky Bacon and Cheddar Egg Bites made by scrambling whole eggs, cream, bacon, and chopped spinach, and then baking the mixture in muffin tins and adding cheddar cheese both into the mixture and on top.
  • Lunch: Jalapeño-Lime-Cheddar Stuffed Chicken Breasts In Butter Leaf Lettuce Wraps with cilantro, tomatoes, and avocado. Optional sour cream for a topping.
  • Snack: Cheddar cheese and nuts
  • Dinner: Parmesan-Crusted Pork Chop with Brussels Sprouts and Broccoli cooked in a creamy butter and garlic sauce (melted grass-fed butter, parmesan cheese, chopped garlic, lemon juice, salt, and pepper)
A person eating a handful of nuts.

Wednesday

  • Breakfast: Kale Mushroom Egg Bites, made by scrambling whole eggs, cream, kale, and mushrooms, and then baking the mixture in muffin tins and adding cheddar cheese on top halfway through the baking.
  • Lunch: Stroganoff-Style Beef or Turkey Burger in a lettuce wrap with parmesan green beans and roasted mushrooms
  • Snack: Celery and peanut butter
  • Dinner: Roasted and Stewed Chicken Thighs slathered in creamy parmesan and white wine sauce with spinach and mushrooms cooked into the sauce and poured over the chicken thighs 

Thursday

  • Breakfast: Herb Cream Cheese Eggs and Salmon over red pepper cauliflower “grits” with minced broccoli 
  • Lunch: Turkey Chili and Zucchini with ancho lime crema topped with cheddar cheese and guacamole 
  • Snack: Pickles and walnuts
  • Dinner: Herb-Rubbed Chicken served atop creamy artichoke and spinach dip with a side of roasted zucchini and yellow summer squash drowned in a tomato, basil, and Parmesan butter sauce or basic basil pesto.
  • Dessert: Creamy keto ice cream made by blending one whole, very ripe avocado with 1/3 of a cup of cocoa powder, 1/2 teaspoon of vanilla extract, 1/3 cup of full-fat coconut milk, and your favorite keto sweetener such as Stevia into a smooth, creamy purée. Then, set the mixture in the freezer until it has firmed up to the texture that you like.
Chili.

Friday

  • Breakfast: Sausage and Egg Skillet: Scrambled eggs and turkey sausage or pork sausage cooked together with onions and shredded cheddar cheese topped with a fresh crema with garlic and chili pepper served alongside turnips and peppers cooked in the same pan with grass-fed butter or avocado oil and seasoned with chili, paprika, cumin.
  • Lunch: Cilantro Lime Cod or Halibut with Cauliflower-Poblano Mash, chili-roasted yellow summer squash and onions, and herbed garlic butter
  • Snack: Tuna salad with celery sticks
  • Dinner: Baked Chicken in Sun-Dried Tomato Cream Sauce with zucchini noodles and parmesan cheese 

Saturday

  • Breakfast: Baked Keto Quiche Lorraine with almond flour crust, crispy bacon, and roasted broccoli and spinach
  • Lunch: Spinach Salad topped with shrimp and a creamy tomato basil dressing made with cream, sun-dried tomatoes in their oil, Parmesan or asiago cheese, and pesto or fresh basil with pine nuts and walnuts on top
  • Snack: Zucchini spears dipped in artichoke and spinach dip.
  • Dinner: Herb Cream Cheese Slathered Salmon with lemon butter stewed kale

Sunday

  • Breakfast: Bacon-wrapped asparagus and keto yogurt
  • Lunch: Mexican Spiced Chicken and zucchini stuffed into bell peppers topped with cheese and fresh crema with a spinach salad, lime juice, cilantro, and avocado 
  • Snack: Avocado whipped with cocoa powder and stevia
  • Dinner: Pesto Salmon with Celery Root Mash (made with grass-fed butter, organic cream, and your favorite cheese or sour cream) and roasted asparagus
Avocado ice cream.

Week #2: Monday

  • Breakfast: Omelet with your favorite meat of choice, onions, spinach, peppers, and Jack cheese
  • Lunch: Fajita-Spiced Shrimp with chili creamed cauliflower and gouda cheese 
  • Snack: Keto Trail Mix like Second Nature Snacks White Cheddar Keto Smart Mix
  • Dinner: Pesto Chicken and Roasted Mushrooms with roasted tomatoes, Italian cheese blend, and garlic broccoli (broccoli roasted with olive oil or grass-fed butter and fresh garlic)

Tuesday

  • Breakfast: Turkey bacon or regular bacon with eggs 
  • Lunch: Tuna salad with mayo, Dijon mustard, hard-boiled eggs, and cucumber
  • Snack: Gouda cheese and almonds
  • Dinner: Wild Mushroom Smothered Filet Mignon with creamy leeks, pearl onions, and cauliflower 

Wednesday

  • Breakfast: Avocado boats made by baking an egg in each half of an avocado 
  • Lunch: Turkey and cheese lettuce wraps with mayo, sprouts, pickles, and tomatoes with a side of kale chips
  • Snack: Baked parmesan cheese crisps
  • Dinner: Parmesan Cream Alfredo Shrimp over zucchini noodles with herb-parmesan broccoli
Pesto salmon.

Thursday

  • Breakfast: Keto Muffins made with almond flour, coconut oil, eggs, Stevia, almond butter, and topped with nuts
  • Lunch: Cobb Salad with chicken, bacon, egg, avocado, and blue cheese and topped with organic ranch dressing, lime juice, pumpkin seeds, and walnuts
  • Snack: Pickles and low-sodium jerky 
  • Dinner: Creamy Dijon Chicken Thighs with celery root-cauliflower and lemon-butter broccolini

Friday

  • Breakfast: Sausage and Egg Scramble
  • Lunch: Cauliflower Rice Sushi with Salmon, cucumber, nori, and seaweed salad with sesame seeds
  • Snack: Almond butter with celery sticks
  • Dinner: Baked Chicken in Sun-Dried Tomato Cream Sauce with zucchini noodles and parmesan cheese 
Bacon, eggs and sausage.

Saturday

  • Breakfast: Keto protein pancakes topped with peanut butter and cinnamon 
  • Lunch: Spinach, pesto, and turkey roll-ups
  • Snack: Turkey pepperoni and pepper Jack cheese
  • Dinner: Pecan- and Parmesan-Crusted Tilapia or Cod with cheesy, creamy turnip mash and wilted spinach with garlic butter 

Sunday

  • Breakfast: Crumbled sausage and eggs cooked in Portabella mushroom boats baked and topped with cheddar cheese
  • Lunch: Türkiye meatballs in lettuce cups with avocado 
  • Snack: Cucumbers with tuna salad
  • Dinner: Pork or Turkey Chorizo Chili with shredded cheddar cheese, scallions, sour cream, and fresh guacamole served with cauliflower rice with pine nuts, cilantro, and lime juice

For more ideas for keto-friendly snacks, check out our guide to the best keto snack ideas here.

Tuna fish salad.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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