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.
Meal |
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Breakfast |
Egg Meal 2 large eggs, 1 thick slice bacon, 1/2 avocado, 1 cup braised spinach, 1/2 cup blackberries (23g carbs, 15g fiber) |
Omelet 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) |
Lunch |
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) |
Snack |
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) |
Dinner |
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) |
Totals |
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! |
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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