Although the exact macronutrient ratio, especially the protein intake, varies for all individuals, the carbs intake is recommended to be at around 25 grams of net carbs in order to get in ketosis. You can calculate your ideal protein intake using KetoDiet Buddy. Remember, the ketogenic diet is naturally sating and you won't need to count calories.
7-Day Diet Plan
Day 1
Breakfast
All Day Keto Breakfast - Egg, bacon, 1/2 avocado with pink Himalayan salt or sea salt, 2 portobello or other mushrooms, 1 tbsp ghee. You can have a few bacon rashers.
Lunch
Autumn Oxtail Stew - In case you cook just for yourself, make 2 servings and keep the rest for tomorrow. You can use any other type of beef suitable for slow-cooking. If you don't have bone broth at home, you can get ready-made one, just avoid products with additives. You'll use the second serving throughout the week. If you need to take it to work, prepare it on a day in advance and place the meat and lettuce in separate boxes before heating.
Dinner
Grilled Chicken & Blackberry Salad - You can use fresh or frozen berries (thawed). If you don't have blackberries, use raspberries, strawberries or even cherry tomatoes. Tomatoes have less carbs, so you can use twice the amount. Also, instead of fruit vinegar, you can use your own sugar-free vinegar or just olive oil. You can save time by cooking the chicken in advance and have it ready in the fridge.
Net carbs: 18 grams + add more for snacks
Day 2
Breakfast
Omelet topped with 1/2 serving of Autumn Oxtail Stew - Use the remaining oxtail from yesterday as filling for your omelet made from 3 eggs, 1 tbsp ghee and salt (pink Himalayan or sea salt).
Lunch
Caprese Skewers with 1 avocado instead of mozzarella cheese and crispy bacon rashers or a few slices of high-quality pastured ham. You can simply prepare a salad without skewers and place in a container to take with you to work. Also, be aware that my home-made pesto includes parmesan cheese. To prepare a dairy-free pesto recipe, simply blend 2 cloves garlic, 1/3 cup almonds, 1/4 cup extra virgin olive oil, 1 bunch basil, splash of lemon juice and 1/4 tsp salt.
Dinner
Baked or pan-roasted fish with a big bowl of green salad (greens such as lettuce, spinach, chard, rocket, spring onion, olive oil and lemon juice). Have a look at this recipe for simple baked salmon. If you don't like salmon, use other types of fatty fish such as mackerel or trout.
Net carbs: 16 grams + add more for snacks
Day 3
Breakfast
Creamed coconut milk with nuts and berries - 1/4 cup blackberries, raspberries or strawberries (fresh or frozen), handful of almonds and 1/2 cup creamed coconut milk with a pinch of cinnamon (avoid sweeteners). To find out how to "cream" coconut milk, have a look at my post here. Make sure you place the can in the fridge overnight before you use it.
Lunch
Keto tuna salad - 1 tin tuna, 1 small head crunchy lettuce, 2 hard-boiled eggs, 1 spring onion, splash of fresh lemon juice, salt, 2 tbsp home-made mayo.
Dinner
Cajun Chicken Tacos - Avoid cream (use coconut milk or beef bone broth instead).
Net carbs: 20 grams + add more for snacks
Day 4
Breakfast
All Day Keto Breakfast - Egg, bacon, 1/2 avocado with pink Himalayan salt or sea salt, 2 portobello or other mushrooms, 1 tbsp ghee. You can have a few bacon rashers.
Lunch
Pumpkin & Beef Sautée - In case you make it just for yourself, prepare 2 servings and keep the rest for tomorrow.
Dinner
Baked or pan-roasted fish with a big bowl of green salad (greens such as lettuce, spinach, chard, rocket, spring onion, olive oil and lemon juice). Have a look at this recipe for simple baked salmon. If you don't like salmon, use other types of fatty fish such as mackerel or trout.
Net carbs: 20 grams + add more for snacks
Day 5
Breakfast
Keto Omelet Wrap - Avoid cream cheese and butter, use ghee, lard or coconut oil instead of butter. You can use ham or cooked meat instead of smoked salmon.
Lunch
Pumpkin & Beef Sautée (leftover from yesterday).
Dinner
Cajun Chicken Tacos - Avoid cream (use coconut milk or beef bone broth instead).
Net carbs: 19 grams + add more for snacks
Day 6
Breakfast
Egg & Celeriac Nests with crispy bacon rashers.
Lunch
BBQ Pork Ribs - Make 1/2 the recipe if it's just for you. Eat with pan-roasted asparagus (1 bunch) drizzled with olive oil and lemon. The net carbs in asparagus are similar to leafy greens (1.8 g net carbs per 100 g / 3.5 oz) - eat to satiety.
Dinner
Butter-roasted Prawn & Blackberry Salad - Included at the bottom of this post. If you don't have blackberries, use raspberries, strawberries or even cherry tomatoes. Tomatoes have less carbs, so you can use twice the amount. Also, instead of fruit vinegar, you can use your own sugar-free vinegar or just olive oil.
Net carbs: 19 grams + add more for snacks
Day 7
Breakfast
Shamrock Eggs with Braised Spinach - 2 green pepper rings, 2 eggs, cup of spinach (or more), bacon, 1/4 onion, 1 tbsp ghee, salt.
Lunch
BBQ Pork Ribs - Leftover from yesterday. Eat with pan-roasted asparagus (1 bunch) drizzled with olive oil and lemon. The net carbs in asparagus are similar to leafy greens (1.8 g net carbs per 100 g / 3.5 oz) - eat to satiety.
Dinner
Keto Omelet Wrap - Avoid cream cheese and butter, use ghee, lard or coconut oil instead of butter. You can use ham or cooked meat instead of smoked salmon.
Net carbs: 16 grams + add more for snacks
7-Day Diet Plan for KetoDiet users
Note that this meal plan does not contain snacks. As individual requirements vary, you can add healthy snacks from this list to sate your appetite.
Some recipes contain home-made ingredients. If you don't have them ready in your fridge, you'll have to add them to the basket in KetoDiet separately. Also, make sure you have selected the right amount of servings when adding to the basket!
Day 1
Breakfast
Breakfast ham cups - Avoid cheese and eat with 1/2 avocado.
Lunch
Simple grilled trout, eat with Crispy marinated asparagus - You will need to make Basil pesto or any other dairy-free pesto for the fish.
Dinner
Thai-style chicken with "peanut" sauce - You can use any home-made nut butter (avoid peanut butter), eat with Broccoli & cauliflower purée.
Net carbs: 22 grams + add more for snacks
Day 2
Breakfast
Ultimate keto coffee - avoid stevia and any sweeteners. It's very sating but if it's not enough, have an extra snack or try Poached eggs on a bed of spinach instead (the same amount of net carbs).
Lunch
Leftover Thai-style chicken with "peanut" sauce, eat with Broccoli & cauliflower purée.
Dinner
Smoked salmon & avocado salad.
Net carbs: 21 grams + add more for snacks
Day 3
Breakfast
1/2 avocado, hard-boiled egg and Crispy bacon or a few slices of high-quality pastured ham.
Lunch
Warm Niçoise salad with quail eggs - You can use 1 regular egg and tinned tuna instead of quail eggs and fresh tuna (the net carbs will be the same).
Dinner
Beef & kale cutlets, eat with Crispy marinated asparagus.
Net carbs: 17 grams + add more for snacks
Day 4
Breakfast
Pecan nuts and 1/2 cup berries (raspberries, strawberries or blackberries) - You can add 1/2 of creamed coconut milk with a pinch of cinnamon (avoid sweeteners). To find out how to "cream" coconut milk, have a look at my post here. Make sure you place the can in the fridge overnight before you use it.
Lunch
Leftover Beef & kale cutlets and Cauliflower pesto mash.
Dinner
Crispy Caesar salad with "avonnaise" - Use dairy-free options for "breading" (flax meal, coconut flour, almond flour or crushed pork rinds).
Net carbs: 20 grams + add more for snacks
Day 5
Breakfast
Avocado lettuce cups - you can add Crispy bacon.
Lunch
Crispy Caesar salad with "avonnaise" - Use the leftover chicken.
Dinner
Faux Spaghetti Bolognese - Avoid optional ingredients and cheese.
Net carbs: 18 grams + add more for snacks
Day 6
Breakfast
Devilled eggs - Add ham or avocado if needed.
Lunch
Leftover Faux Spaghetti Bolognese - Avoid optional ingredients and cheese.
Dinner
Roasted Lamb, eat with Simple tomato & rocket salad.
Net carbs: 19 grams + add more for snacks
Day 7
Breakfast
Red cabbage & zucchini pancakes - Add avocado, ham or Crispy bacon if needed.
Lunch
Leftover Roasted Lamb and Grilled zucchini.
Dinner
Sardines & avocado spicy wraps - you can use any fish like salmon or tuna.
Net carbs: 18 grams + add more for snacks
