From prime rib to sea bass, following a keto-friendly meal plan means eating low-carb, higher-fat meals filled with flavor. Whether a full-fledged devotee or just starting out, balancing a meal routine with a busy schedule can be challenging for anyone. We’re here to help — try this easy keto-friendly meal plan with accessible recipes for breakfast, lunch, dinner and plenty of midday snacks. Plan ahead and eat better than ever, all week long.
Keto-Friendly Meal Plan Tips
Set yourself up for meal plan success with a few tips.
Get organized. Take a look at the meals you’ll be cooking this week and take stock of ingredients you already have in your kitchen. Then make a grocery list for the items that you’ll need to buy.
Prep ahead. Maximize baking, chopping and marinating time when you have it. The more you can do to get ahead, the better.
Don’t cook everything. You don’t have to cook every single meal from scratch during the week — there are other priorities! Plan several on-the-go meals into your week (many stores even have sashimi) or ready-to-eat entrées, like a whole rotisserie chicken.
How to Use Our Meal Plan
Ready to get started? Below, we’ve shared exactly how our meal plan works so you can dive in with confidence.
This meal plan is designed to feed two adults. The majority of the linked recipes list directions from two to six servings, so scale up or down depending on your needs.
Breakfasts are repeated throughout the week to fit into a busy schedule.
The majority of the dinner recipes make four servings, so you can set two servings aside for leftovers the next day. We’ve also mixed in grab-and-go options and ready-to-eat meals from Whole Foods Market for lunch and dinner.
Snacks and desserts can be enjoyed during the day when it works best for you. In addition to easy recipes, we’ve also included some of our favorite keto-friendly snacks from Whole Foods Market.
Day 1: Sunday
Kick off the plan with the staple weekend comfort food, omelet bites. They do require a bit more time but will save plenty later. Tackle the crossword and pour yourself a cup of coffee. For dinner, prime rib awaits.
Breakfast: Egg White Omelet Bites
Serve with a side of fresh mixed greens.
Lunch: Salmon Salad with Avocado
The recipe might say it’s a good introduction to salmon for kids. Trust us, it works great for adults too.
Dinner: Herbed Prime Rib Roast
A holiday spread that makes the everyday a special occasion. Decadent and totally doable. Add a side of riced cauliflower and steamed broccoli, and ladle on broth from the pan.
Snacks and Desserts
Celery, Cucumber and Carrots with Chipotle Dipping Sauce
Cut finely, then get to crunchin’.
Day 2: Monday
The hustle and bustle begins — but not in the kitchen. Breakfast and lunch are taken care of, so all you need to worry about is cooking dinner.
Breakfast: Leftover Egg White Omelet Bites
Make good use of the leftovers and pair with antioxidant-rich blueberries.
Lunch: Leftover Herbed Prime Rib Roast
Last night’s dinner lives on as lunch. Pack and go.
Dinner: Chicken Breasts
Choose your own flavor adventure: Thai, Italian, Mexican, Indian or Greek. Set aside two servings for tomorrow’s lunch. Serve with grilled asparagus topped with lemon juice and pine nuts.
Snacks and Desserts
Leftover Celery, Cucumber and Carrots with Chipotle Dipping Sauce
Dang Bar: Crazy Rich Chocolate with Sea Salt opens in a new tab
Day 3: Tuesday
A strong start with a simple and tasty breakfast, no-fuss leftover lunch and “pizza” for dinner!
Lunch: Leftover Chicken Breasts
Slice or dice over salad. Your lunch break just got longer.
Dinner: Pizza-Style Stuffed Portobellos
Set aside two servings for tomorrow’s lunch. Pizza + mushroom madness. That’s the best of both worlds.
Snacks and Desserts
Blistered Shishito Peppers
Right between mild and wild. Just enough spicy pop to keep things interesting without setting your taste buds ablaze.
Additional Snacks and Desserts:
Cauliflower Sandwich Thins with bacon, lettuce and tomato.
Day 4: Wednesday
Hump day is here. Breakfast and lunch are in the bag. The coast onto easy street continues.
Breakfast: Keto-Friendly Yogurt
Try a new flavor of your choice, then top with ground almonds and a dash of cinnamon.
Lunch: Leftover Pizza-Style Stuffed Portobellos
Keep cool in the workplace fridge. Don’t forget to mark your name to avoid any would-be accidental samplers.
Dinner: No-Cook Zucchini “Noodle” Salad
Add a sausage link and dig in. Set aside two servings for Thursday’s dinner.
Snacks and Desserts
Day 5: Thursday
Swing by the store for lunch and let us do the cooking for you.
Breakfast: Egg Boats
Choose the SS Avocado as your vessel. You won’t regret it.
Lunch: Keto-Friendly Meal from Prepared Foods Department
Grab a juicy rotisserie chicken and greens. Drizzle with olive oil and balsamic vinegar.
Dinner: Leftover No-Cook Zucchini “Noodle” Salad
Top with shredded chicken from your rotisserie chicken and garnish with orange zest.
Snacks and Desserts
Day 6: Friday
Cheers to the weekend, family, friends and more amazing meals to savor.
Breakfast: Egg Boats
Baked eggs inside your favorite keto-friendly veggie. Plus, a peppering of paprika.
Lunch: Leftover Rotisserie Chicken
Debone and serve over riced cauliflower with a pat of butter.
Dinner: Roasted Salmon Stuffed with Spinach, Feta and Ricotta
Pick up a sustainable wild-caught or Responsibly Farmed salmon fillet. May we suggest sockeye? This one is a showstopper.
Get the recipe: Roasted Salmon Stuffed with Spinach, Feta and Ricotta
Snacks and Desserts
Leftover Fresh Salsa with Parmesan Crisps.
Day 7: Saturday
Relax, sleep in and spend time anywhere but the kitchen.
Breakfast: Applegate Savory Turkey Breakfast Sausage Patties
Serve with scrambled eggs cooked in ghee. Add bell peppers for color and extra flavor.
Lunch: Leftover Roasted Salmon Stuffed with Spinach, Feta and Ricotta
Perfect for a post-hike reward.
Dinner: Pan-Seared Chilean Sea Bass with Caramelized Lemon Sauce
Caramelized onions and sautéed spinach promise — and deliver. Replace pilaf with riced cauliflower.
Get the recipe: Pan-Seared Chilean Sea Bass with Caramelized Lemon Sauce
Snacks and Desserts
Cheese Board
Cheesemonger in training: Treat yourself to assorted slices, chunks and crumbles. Plus crackers, nuts and fresh berries.
More Keto-Friendly Recipes
More tasty keto-friendly recipes to diversify your meal plan.
The information provided on this website is not intended as medical or health care information or advice. Please consult your health care professional(s) regarding all matters related to your diet and health, including any possible impact when starting any diet or continuing with a restricted diet on a long-term basis.
