Free 5-Day Keto Meal Plan

Written by Natalie Butler, RDN, LD.
on July 12, 2019

A well-planned ketogenic diet will provide a wide variety of fats, vegetables, colors, flavors and sources to help meet nutrient, antioxidant, and fiber needs while staying under a carbohydrate threshold, often no more than 30 grams of net carbs.

Keto Meal Plan


Day 1

Day 2

Day 3

Day 4

Day 5


Egg Meal

2 large eggs, 1 thick slice bacon, 1/2 avocado, 1 cup braised spinach, 1/2 cup blackberries 

(23g carbs, 15g fiber)


2 eggs, tomato, onion, garlic, basil, 1/2 cup spinach, goat cheese, 1 Tbsp oil, 1/2 avocado 

(14g carbs, 9g fiber)

Creamed Coconut Bowl

1/2 cup creamed coconut milk, cinnamon, 1/4 cup raspberries, 1 oz. almonds 

(18g carbs, 8g fiber)

Green Eggs

2 eggs scrambled + 1/2 avocado + 2.5 cups mixed greens with olive oil, garlic and chives

(11.5g carbs, 9.5g fiber)

Chocolate Chia Pudding

1/4 c coconut milk, stevia, 1/4 c chia seeds, 1/2 c almond milk, 1 T cocoa, 1 T erythritol, 1/2 T cocoa nibs, 1 scoop protein powder

(26g carbs, 16g fiber)


Loaded Salad with Shrimp

7 oz. shrimp with 1 T ghee, 2 cups leafy greens, 1/4 cup olives, 1 cup cherry tomatoes, 2 T EVOO, feta cheese 

(16g carbs, 6.5g fiber)

Sardine Sampler

1 can sardines, ¼ cup olives, 1 oz. cheddar cheese, 1 cup raw broccoli, 1 oz. macadamia nuts

(11.5g carbs, 7g fiber)

Boiled Egg Salad

1/2 avocado, 1 small head lettuce, 2 boiled eggs, 1 spring onion, 1 Tbsp EVOO (13g carbs, 8g fiber)

Loaded Greek Salad with Smoked Salmon3 oz. smoked salmon + 2 cups dark leafy greens + 1/4 cup olives + 1/2 cup artichokes + 2 T EVOO & vinegar + feta cheese + 2 T pecans 

(11g carbs, 5g fiber)

Chicken Eggplant Curry

Chicken and eggplant cooked in a coconut cream curry sauce served over 1 cup cauliflower rice


(6g carbs, 3.5g fiber)


1/2 cup sauerkraut + 2 T sunflower seeds (9g carb, 5g fiber)

1 cup celery + 1/4 cup guacamole (9g carb, 3g fiber)

1 cup kale chips + 1 cup bone broth 

(8g carbs, 3g fiber)

½ cup cottage cheese + ½ cup cherry tomatoes + 2 T pumpkin seeds

(11g carbs, 2g fiber)

1 oz. pecans + ¼ cup raspberries 

(11g carbs, 6.5g fiber)


Salmon Meal

3.5 oz. salmon with 1 T ghee + 2 cups steamed broccoli + 1 T EVOO 

(12.5g carbs, 5g fiber)

Pork Chops

In 1 T ghee + 1 large bunch asparagus with salt, lemon juice, 1 T ghee

(8g carbs, 4g fiber)

Chicken Thighs

With 1 cup sautéed cauliflower, 1 cup sautéed green beans, 1 oz. (14g carbs, 7g fiber)

Blackened Trout

5 oz. trout cooked in 1 T ghee, 2 cups sautéed greens beans with 1 oz. slivered almonds

(25g carbs, 11g fiber)

Pesto Zucchini Pasta with Crab

2 cups zucchini noodles + ½ cup artichoke hearts + 1 T olive oil + 2 T pesto + 3 oz. crab (17.5g carbs, 6g fiber)


60.5g carbs, 31.5g fiber, 29g net carbs

42.5g carbs, 23 fiber, 21.5g net carbs

53g carbs, 26g fiber, 27g net carbs

58.5g carbs, 27.5g fiber, 31g net carbs

60.5g carbs, 32g fiber, 28.5g net carbs


If you're looking for a more in-depth keto meal plan you can reference this one as well: Everything I Ate for the Last 50 Days on Keto.

For more great keto-friendly meal ideas -- check out SuperFat's own Recipe Book with 40 great nut-butter infused recipes for breakfasts, proper meals, snacks, and delicious desserts!

And best of all -- it's FREE! 


Interested in keto snack ideas? We've listed 120+ options!

Written by: Natalie Butler, RDN, LD.
Published:  July 12, 2019

Next: Getting Started on Keto!

Jump to Another Section of the Beginner's Guide to the Keto Diet
1. What is Keto? | 2. Keto Health Benefits | 3. Keto Health Risks | 4. Keto Nutritional Macro Calculations | 5. Foods to Eat on Keto | 6. Foods to Avoid on Keto | 7. Keto Supplements | 8. Free Keto Meal Plan | 9. Get Started on Keto | 10. Keto Recipe Book 

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