Here's a sample 7-day keto meal plan for ladies aiming to lose 2 pounds per week. The plan is high in healthy fats, moderate in protein, and very low in carbohydrates to maintain ketosis.
*Hydration and electrolytes (sodium, potassium, magnesium) are critical on keto.
Day 1
Breakfast:2 boiled eggs with 1/2 avocado sprinkled with salt and pepper(230 calories, 4g net carbs)
Lunch:Grilled chicken Caesar salad (3 oz chicken breast, 2 cups romaine, 2 tbsp Caesar dressing, 1 tbsp parmesan cheese)(290 calories, 5g net carbs)
Snack:10 almonds(70 calories, 1g net carbs)
Dinner:Pan-seared salmon (3 oz) with 1 cup steamed broccoli drizzled with 1 tsp olive oil(300 calories, 6g net carbs)
Total: 1,110 calories, 16g net carbs
Day 2
Breakfast:1 scrambled egg cooked in 1 tsp butter with 1 oz cheddar cheese(160 calories, 1g net carbs)
Lunch:Turkey lettuce wraps (2 oz turkey, 2 romaine leaves, 1 tbsp mayonnaise)(180 calories, 2g net carbs)
Snack:1/4 cup macadamia nuts(200 calories, 2g net carbs)
Dinner:Grilled chicken thigh (3 oz) with 1 cup sautéed spinach in 1 tsp butter(320 calories, 3g net carbs)
Total: 1,090 calories, 8g net carbs
Day 3
Breakfast:Chia pudding (2 tbsp chia seeds, 1/2 cup unsweetened almond milk, 1 tsp stevia, 1 tsp cocoa powder)(190 calories, 3g net carbs)
Lunch:Cobb salad (2 cups mixed greens, 2 slices bacon, 1 boiled egg, 1 tbsp ranch dressing)(300 calories, 4g net carbs)
Snack:1 slice cheddar cheese(90 calories, 0g net carbs)
Dinner:Grilled shrimp (4 large) with 1 cup roasted zucchini and 1 tsp olive oil(300 calories, 6g net carbs)
Total: 1,110 calories, 13g net carbs
Day 4
Breakfast:2 fried eggs in 1 tsp olive oil with 1 slice of bacon(210 calories, 1g net carbs)
Lunch:Tuna salad (1/2 can tuna, 1 tbsp mayonnaise, 1 celery stick)(190 calories, 1g net carbs)
Snack:10 pecans(90 calories, 1g net carbs)
Dinner:Baked cod (3 oz) with 1 cup roasted cauliflower and 1 tsp butter(300 calories, 6g net carbs)
Total: 1,090 calories, 9g net carbs
Day 5
Breakfast:Greek yogurt (1/2 cup full-fat unsweetened) with 1 tsp chia seeds(120 calories, 4g net carbs)
Lunch:BLT lettuce wraps (2 slices bacon, 1 romaine leaf, 1 slice tomato, 1 tbsp mayonnaise)(210 calories, 3g net carbs)
Snack:1 boiled egg(70 calories, 0g net carbs)
Dinner:Grilled steak (3 oz) with 1/2 cup cauliflower mash and 1 tsp butter(340 calories, 5g net carbs)
Total: 1,120 calories, 12g net carbs
Day 6
Breakfast:1 scrambled egg with 1 slice cheddar cheese and 1 tsp butter(160 calories, 1g net carbs)
Lunch:Spinach salad (2 cups spinach, 1 tbsp olive oil, 1 boiled egg, 1 tsp lemon juice)(210 calories, 4g net carbs)
Snack:10 almonds(70 calories, 1g net carbs)
Dinner:Grilled chicken breast (3 oz) with 1 cup roasted asparagus and 1 tsp olive oil(300 calories, 5g net carbs)
Total: 1,040 calories, 11g net carbs
Day 7
Breakfast:2 boiled eggs with 1 tbsp guacamole(160 calories, 2g net carbs)
Lunch:Zoodles with pesto (1 cup zucchini noodles, 1 tbsp pesto, 2 oz grilled shrimp)(230 calories, 5g net carbs)
Snack:1/4 avocado with salt(60 calories, 1g net carbs)
Dinner:Grilled lamb chop (3 oz) with 1 cup sautéed kale in 1 tsp olive oil(320 calories, 4g net carbs)
Total: 1,110 calories, 12g net carbs
Tips for Success...
Stay Hydrated: Drink at least 8 cups of water daily.
Electrolytes: Add salt to your meals and consider magnesium and potassium supplements to avoid the "keto flu."
Meal Prep: Prepare ingredients in advance for easy assembly.
Track Macros: Use an app like MyFitnessPal or Carb Manager to ensure you're staying within your calorie and carb limits.
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