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Let’s be honest: If your idea of planning your meals means picking the fastest drive-thru lane, you’re going to have a hard time on a ketogenic diet.

That’s because getting and staying in ketosis requires a bit of calculation and planning up front to score maximum wins long term.

To find success on a ketogenic diet, planning is key. This guide will teach you how to create a 7-day keto diet meal plan to fit your needs and macro goals all while staying under 1,900 daily calories.

To help you create the best meal plan for your body, we’ve broken down our guide into four easy steps:

Now that you know what to expect, let’s jump right in.

1. Set Your Goals

Why do you want to start a ketogenic diet, anyway?

Do you want to finally lose that stubborn excess body weight you’ve been lugging around? Are you looking for better mental clarity and more energy?

Are you hoping a low carb diet can lower your blood sugar and cholesterol levels?

Are you focused solely on shredding fat and building muscle or do you simply want better overall health?

Whatever your reasons and intentions, think about the results you’re hoping to achieve on keto. Now write them down and post them somewhere you can see every day.

Remembering why you started will make it easier to stick to your keto diet plan along the way.

2. Calculate Your Macros

Macronutrient ratios are everything on a ketogenic diet.

Start by using our keto macro calculator here to help you determine what and how much of each macronutrient to eat based on your specific body composition and lifestyle.

You’ll have a rough estimate of how many grams of fat, protein and carbs your meals need to cover over the course of one day. This will make it easier to plan your meals.

Today’s guide keeps your daily calories topped at 1,900.

But if you learn your macros are different, check out our keto menu plan for staying under 1,600 daily calories.

3. Plan Your Meals

Based on your daily macros, pick one day each week to sit down and plan out your meals for the next seven days.

It’s a chore worth doing once instead of thinking about what to eat every single day.

We have your first week on a keto diet covered today, but after that you’ll want to check our new recipes and add them to your repertoire so you’re never bored.

All the recipes we share list the macro breakdown so you don’t have to calculate anything complicated.

If you stumble upon a recipe without a macro count, just enter the ingredients into a diet app like Senza or MyFitnessPal and you’ll have the macros and calorie count totaled for you.

And guess what?

We’ve included a cheat sheet in this guide so you can plan your ketogenic diet meals around the right foods ASAP.

To start, it helps to figure out which meals you’ll have each day. When you list them out on a sheet of paper, think about:

  • How many people in your home will be eating the meals (i.e., How many servings will you need to make?)
  • Whether you plan to make enough for leftovers for lunch the next day
  • How you want to structure each day (Do you plan to eat breakfast every morning, or will you just have lunch and dinner most days?)

Once your meals are planned out, make a shopping list with the ingredients you’ll need for every one and head out to the store.

4. Start Cooking

You have your meals planned. You have your ingredients.

Now you’ll need to decide if you want to prep and cook most of your meals on your day off and store them for easy grab ‘n go during your hectic work week, or prepare each meal the day you plan to eat it.

Consider what fits your schedule and lifestyle most and work around that. Anything else will just be too difficult and trick you into giving up.

While making any new change can seem overwhelming at first, having a plan in place will set you up for success in the long run.

So let’s check out a sample 7-day ketogenic diet menu plan now.

Sample 7-Day Keto Menu Plan Under 1,900 Calories

We’ve got you covered for seven days of meal planning so you’ll have inspiration come breakfast, lunch, dinner and dessert time.

The example macros are set for a single person who is eating:

  • 1,900 calories per day
  • 96 grams of protein
  • 25 grams or less of carbs
  • Around 160 grams of fat

Your macros may be a bit different so feel free to mix and match meals from different days to fit yours.

While you don’t have to hit these numbers exactly every day, you should try really hard to get close to your limit carb intake (think: less than 5g deviation), otherwise you can get kicked out of ketosis.

Going over your fat macro (within reason) will not kick you out of ketosis but it will make it harder to lose a lot of weight fast.

You don’t have to worry about eating too much protein. It’s a myth that protein kicks you out of ketosis. Eat as much protein as you desire.

You’ll find a bit of wiggle room in our 7-day menu plan to give you the ability to customize your day without going over your macros.

Using our healthy keto snack list and paying attention to how your body feels when you have more/less of each macro will help you adjust accordingly.

So let’s check out a week of eating on a keto menu plan:

DAY #1 MEALS

BREAKFAST

keto meal plan

1 Keto Bulletproof Coffee

Macros

Fat: 31g
Protein: 1g
Net carbs: 1g
Calories: 280

LUNCH

keto meal plan

1 serving Slow Cooker Taco Soup topped with 1 tablespoon sour cream

Macros

Fat: 31.5g
Protein: 29g
Carbs: 7g
Calories: 421

SNACK

keto meal plan

1 Low-Carb Acai Almond Butter Smoothie

Macros

Fat: 20g
Protein: 15g
Carbs: 6g
Calories: 345

DINNER

keto meal plan

1 serving Keto Gyro with Creamy Tzatziki

Macros

Fat: 32g
Protein: 31g
Carbs: 5g
Calories: 437

DESSERT

keto meal plan

1 Perfect Keto Chocolate Mousse

Macros

Fat: 14g
Protein: 17.5g
Carbs: 6g
Calories: 248

Macros for the Day

Fat: 128.5g
Protein: 93.5g
Carbs: 25g
Calories: 1731

DAY #2 MEALS

BREAKFAST

keto meal plan

1 serving Keto Brunch Spread

Macros

Fat: 38g
Protein: 17g
Carbs: 3g
Calories: 426

LUNCH

keto meal plan

1 serving Chicken Caesar Salad

1 serving Jalapeno Parmesan Crisps

Macros

Fat: 25.5g
Protein: 35.5g
Carbs: 9.5g
Calories: 421

SNACK

1 hard-boiled egg
1 oz. cheddar cheese

Macros

Fat: 14g
Protein: 13g
Carbs: 0g
Calories: 192

DINNER

keto meal plan

1 serving Lemon Herb Low Carb Keto Meatloaf

1 serving Keto Creamed Spinach

Macros

Fat: 44g
Protein: 36g
Carbs: 6g
Calories: 506

DESSERT

keto meal plan

1 serving Easy No Churn Keto Ice Cream

Macros

Fat: 48g
Protein: 0g
Carbs: 4g
Calories: 400

Macros for the Day

Fat: 158.5g
Protein: 95g
Carbs: 26.5g
Calories: 1824

DAY #3 MEALS

BREAKFAST

keto meal plan

1 serving Easy Keto Breakfast Tacos

Macros

Fat: 29g
Protein: 20g
Carbs: 2g
Calories: 360

LUNCH

keto meal plan

1 serving White Turkey Chili

Macros

Fat: 31g
Protein: 29g
Carbs: 5.5g
Calories: 388

SNACK

1 oz. macadamia nuts

Macros

Fat: 21g
Protein: 2g
Carbs: 1.5g
Calories: 204

DINNER

keto meal plan

1 serving Superfood Meatballs

2 cups romaine with ½ serving MCT Powder Garlic Dressing

Macros

Fat: 30.5g
Protein: 32g
Carbs: 5.5g
Calories: 422

DESSERT

keto meal plan

1 serving Low Carb Decadent Keto Cheesecake

Macros

Fat: 49g
Protein: 12g
Carbs: 7.5g
Calories: 517

Macros for the Day

Fat: 160.5g
Protein: 95g
Carbs: 22g
Calories: 1891

DAY #4 MEALS

BREAKFAST

keto meal plan

1 serving Bacon, Egg & Cheese Breakfast Casserole

Macros

Fat: 38g
Protein: 43g
Carbs: 2g
Calories: 437

LUNCH

keto meal plan

1 serving Mushroom Bacon Skillet

2 cups romaine topped with ½ serving Creamy Lemon Keto Vinaigrette and 1 tablespoon chia seeds

Macros

Fat: 23.5g
Protein: 17g
Carbs: 11g
Calories: 400

SNACK

keto meal plan

1 Citrus Keto Green Smoothie

Macros

Fat: 20g
Protein: 3g
Carbs: 3g
Calories: 207

DINNER

keto meal plan

1 serving Cheesy Broccoli Meatzza

Macros

Fat: 24g
Protein: 32g
Carbs: 7g
Calories: 375

DESSERT

keto meal plan

1 serving Chocolate Mint Keto Ice Cream

Macros

Fat: 15g
Protein: 2g
Carbs: 2g
Calories: 155

Macros for the Day

Fat: 120.5g
Protein: 97g
Carbs: 25g
Calories: 1574

DAY #5 MEALS

BREAKFAST

keto meal plan

1 Avocado Breakfast Bowl

Macros

Fat: 40g
Protein: 25g
Carbs: 3g
Calories: 500

LUNCH

keto meal plan

1 serving Shrimp Stir Fry with Baked Cauliflower Rice

Macros

Fat: 25g
Protein: 25g
Carbs: 9g
Calories: 357

SNACK

keto meal plan

2 Macadamia Nut Fat Bombs

Macros

Fat: 34g
Protein: 2g
Carbs: 2g
Calories: 198

DINNER

keto meal plan

1 serving Roasted Chicken Stacks

½ cup zucchini noodles topped with ¼ cup shredded mozzarella cheese

Macros

Fat: 30g
Protein: 41g
Carbs: 8g
Calories: 461.5

DESSERT

keto meal plan

1 serving Keto Brownies with Peppermint Crunch

Macros

Fat: 18g
Protein: 5g
Carbs: 4g
Calories: 205

Macros for the Day

Fat: 147g
Protein: 98g
Carbs: 26g
Calories: 1721.5

DAY #6 MEALS

BREAKFAST

keto meal plan

1 serving Keto Power Breakfast with Green Sauce

Macros

Fat: 27g
Protein: 10.5g
Carbs: 7g
Calories: 305

LUNCH

keto meal plan

1 serving Low Carb Keto Chili

Macros

Fat: 23g
Protein: 35g
Carbs: 5g
Calories: 359

SNACK

keto meal plan

1 serving Keto MCT Matcha Fat Bombs

Macros

Fat: 7.5g
Protein: 0g
Carbs: 0g
Calories: 65

DINNER

keto meal plan

1 serving Crispy Skin Salmon with Pesto Cauliflower Rice

Macros

Fat: 51g
Protein: 34g
Carbs: 10g
Calories: 647

DESSERT

 

Keto Collagen Chocolate Smoothie
Keto Collagen Chocolate Smoothie

1 Keto Collagen Chocolate Smoothie

Macros

Fat: 49.5g
Protein: 14g
Carbs: 2.5g
Calories: 500

Macros for the Day

Fat: 158g
Protein: 93.5g
Carbs: 24.5g
Calories: 1876

DAY #7 MEALS

BREAKFAST

keto meal plan

1 serving Keto Oatmeal

Macros

Fat: 44g
Protein: 31g
Carbs: 1g
Calories: 584

LUNCH

keto meal plan

1 serving Lemon Chicken Avocado Boats

Macros

Fat: 26g
Protein: 26g
Carbs: 9g
Calories: 356

SNACK

peanut butter bites

1 servings Chocolate Sea Salt Peanut Butter Bites

Macros

Fat: 11g
Protein: 3g
Carbs: 1.5g
Calories: 122

DINNER

keto meal plan

1 serving Nutritious Keto Cheeseburger Soup topped with 2 tablespoons sour cream

Macros

Fat: 32g
Protein: 25g
Carbs: 3.5g
Calories: 409

DESSERT

keto meal plan

2 servings Chocolate Chip Keto Cookies

Macros

Fat: 36g
Protein: 9g
Carbs: 4g
Calories: 382

Macros for the Day

Fat: 149g
Protein: 94g
Carbs: 19g
Calories: 1853

If you presently use your kitchen more for storage than sauteing, all these recipes may seem intimidating. Don’t let them scare you.

Start out making one or two new recipes a week, eating the leftovers and then trying two new ones to see what you like best.

We won’t tell anyone if you copy our 7-day keto menu plan for the whole month. But you’ll want to switch out certain components so you never feel limited or bored.

Now You’re Ready To Start Your Keto Life

Whatever your reasons for wanting to start a ketogenic diet, you’re more than prepared to crush your new keto life with today’s guide in your back pocket.

Once you figure out your macros, it’s all about finding low carb foods you like to meet your goals. Use our 7-day keto menu plan to start and then take advantage of our cheat list of approved keto foods to create your own delicious meals.

Toss in a few high-quality supplements to boost your health and fat burning potential and you’ll be well on your way to fast weight loss and higher energy levels in no time.

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