A Practical 7-Day Ketogenic Diet Menu Plan

This ketogenic diet meal plan gives one person seven days of breakfasts, lunches, dinners and optional snacks. The meals reuse ingredients across the week: buy avocados, eggs, greens and a few proteins, then rotate the combinations. Each entry gives edible weights and estimated nutrition so you can see how the day's numbers add up.

Daily calories, macros and carbs

Use the total-carb column if that is what you track. Estimated net carbs here equal total carbohydrate minus dietary fiber. The optional snack is included in this overview. The detailed menu also gives each day’s totals without the snack.

Scroll the table to see fiber, estimated net carbs and fat.

Your seven-day ketogenic menu

Weights refer to edible food. Weigh chicken and salmon after cooking, sardines and olives after draining, and tofu before cooking. Weigh eggs and avocados without the shell, peel or pit. The listed olive oil is the amount included in the estimate.

Day 1

With snack: 2,011 kcal · 124.5 g protein · 59.5 g total carbs · 31.1 g fiber · 28.4 g est. net carbs · 147.2 g fat

Meals only: 1,789 kcal · 112.9 g protein · 53.5 g total carbs · 28.0 g fiber · 25.5 g est. net carbs · 129.5 g fat

Breakfast · Raspberry, chia and walnut yogurt bowl

• Plain whole-milk Greek yogurt: 160 g
• Raspberries, raw: 50 g
• Chia seeds, dry weight: 20 g
• English walnuts: 30 g

475 kcal · 22.9 g protein · 24.9 g total carbs · 12.1 g fiber · 12.7 g est. net carbs · 34.0 g fat

Lunch · Chicken, avocado and romaine salad

• Skinless chicken breast, roasted: 135 g
• Avocado, edible flesh: 125 g
• Romaine, raw: 90 g
• Cucumber with peel, raw: 60 g
• Olive oil: 24 g

659 kcal · 45.9 g protein · 15.8 g total carbs · 10.6 g fiber · 5.2 g est. net carbs · 47.5 g fat

Dinner · Salmon with broccoli and feta

• Atlantic salmon, cooked with dry heat: 160 g
• Broccoli, cooked and drained: 160 g
• Feta: 35 g
• Olive oil: 20 g

655 kcal · 44.1 g protein · 12.8 g total carbs · 5.3 g fiber · 7.6 g est. net carbs · 47.9 g fat

Optional snack · Egg and almonds

• Hard-boiled eggs, peeled: 50 g
• Almonds: 25 g

222 kcal · 11.6 g protein · 5.9 g total carbs · 3.1 g fiber · 2.8 g est. net carbs · 17.8 g fat

Day 2

With snack: 2,180 kcal · 122.0 g protein · 63.6 g total carbs · 36.7 g fiber · 26.9 g est. net carbs · 167.5 g fat

Meals only: 1,994 kcal · 115.6 g protein · 52.2 g total carbs · 30.3 g fiber · 21.9 g est. net carbs · 153.2 g fat

Breakfast · Eggs, avocado and spinach with chia yogurt

• Hard-boiled eggs, peeled: 100 g
• Avocado, edible flesh: 115 g
• Spinach, raw: 45 g
• Plain whole-milk Greek yogurt: 85 g
• Chia seeds, dry weight: 18 g
• Olive oil: 10 g

608 kcal · 26.8 g protein · 23.5 g total carbs · 14.9 g fiber · 8.6 g est. net carbs · 47.4 g fat

Lunch · Sardine, olive and cucumber salad

• Oil-packed sardines, drained: 115 g
• Romaine, raw: 85 g
• Cucumber with peel, raw: 95 g
• Canned ripe olives, drained: 45 g
• Avocado, edible flesh: 90 g
• Olive oil: 20 g

641 kcal · 32.2 g protein · 16.6 g total carbs · 9.0 g fiber · 7.6 g est. net carbs · 51.6 g fat

Dinner · Chicken with cauliflower and walnuts

• Skinless chicken breast, roasted: 155 g
• Cauliflower, cooked and drained: 175 g
• English walnuts: 35 g
• Olive oil: 25 g

746 kcal · 56.6 g protein · 12.0 g total carbs · 6.4 g fiber · 5.6 g est. net carbs · 54.1 g fat

Optional snack · Raspberries and almonds

• Raspberries, raw: 45 g
• Almonds: 28 g

186 kcal · 6.5 g protein · 11.4 g total carbs · 6.4 g fiber · 5.0 g est. net carbs · 14.3 g fat

Day 3

With snack: 2,059 kcal · 113.6 g protein · 65.9 g total carbs · 34.6 g fiber · 31.3 g est. net carbs · 160.0 g fat

Meals only: 1,909 kcal · 107.8 g protein · 59.6 g total carbs · 33.6 g fiber · 26.0 g est. net carbs · 148.0 g fat

Breakfast · Raspberry, chia and almond yogurt bowl

• Plain whole-milk Greek yogurt: 170 g
• Raspberries, raw: 55 g
• Chia seeds, dry weight: 20 g
• Almonds: 33 g

482 kcal · 26.2 g protein · 28.9 g total carbs · 14.6 g fiber · 14.3 g est. net carbs · 31.5 g fat

Lunch · Tofu, avocado and red pepper bowl

• Calcium-set firm tofu, weighed before cooking: 205 g
• Avocado, edible flesh: 120 g
• Red bell pepper, raw: 75 g
• Spinach, raw: 50 g
• Olive oil: 20 g

695 kcal · 40.0 g protein · 22.3 g total carbs · 15.4 g fiber · 6.8 g est. net carbs · 55.9 g fat

Dinner · Salmon with zucchini and walnuts

• Atlantic salmon, cooked with dry heat: 160 g
• Zucchini with skin, cooked and drained: 170 g
• English walnuts: 28 g
• Olive oil: 22 g

733 kcal · 41.6 g protein · 8.4 g total carbs · 3.6 g fiber · 4.8 g est. net carbs · 60.6 g fat

Optional snack · Cucumber, feta and olives

• Cucumber with peel, raw: 70 g
• Feta: 35 g
• Canned ripe olives, drained: 40 g

150 kcal · 5.8 g protein · 6.3 g total carbs · 1.0 g fiber · 5.3 g est. net carbs · 12.0 g fat

Day 4

With snack: 2,236 kcal · 123.7 g protein · 67.4 g total carbs · 37.6 g fiber · 29.7 g est. net carbs · 171.5 g fat

Meals only: 2,068 kcal · 117.8 g protein · 56.6 g total carbs · 31.6 g fiber · 25.0 g est. net carbs · 158.7 g fat

Breakfast · Egg, feta and avocado plate with chia yogurt

• Hard-boiled eggs, peeled: 105 g
• Feta: 30 g
• Avocado, edible flesh: 110 g
• Spinach, raw: 55 g
• Plain whole-milk Greek yogurt: 85 g
• Chia seeds, dry weight: 18 g
• Olive oil: 12 g

707 kcal · 31.9 g protein · 24.7 g total carbs · 14.8 g fiber · 9.9 g est. net carbs · 55.7 g fat

Lunch · Chicken and broccoli with walnut dressing

• Skinless chicken breast, roasted: 145 g
• Broccoli, cooked and drained: 145 g
• English walnuts: 34 g
• Olive oil: 23 g

716 kcal · 53.6 g protein · 15.1 g total carbs · 7.1 g fiber · 8.0 g est. net carbs · 50.9 g fat

Dinner · Sardine, cucumber and romaine bowl

• Oil-packed sardines, drained: 115 g
• Cucumber with peel, raw: 80 g
• Romaine, raw: 100 g
• Avocado, edible flesh: 100 g
• Canned ripe olives, drained: 35 g
• Olive oil: 20 g

646 kcal · 32.4 g protein · 16.8 g total carbs · 9.8 g fiber · 7.1 g est. net carbs · 52.0 g fat

Optional snack · Raspberries and almonds

• Raspberries, raw: 45 g
• Almonds: 25 g

168 kcal · 5.8 g protein · 10.8 g total carbs · 6.1 g fiber · 4.7 g est. net carbs · 12.8 g fat

Day 5

With snack: 2,073 kcal · 118.0 g protein · 66.0 g total carbs · 37.6 g fiber · 28.5 g est. net carbs · 159.3 g fat

Meals only: 1,845 kcal · 106.2 g protein · 59.9 g total carbs · 34.3 g fiber · 25.6 g est. net carbs · 141.0 g fat

Breakfast · Raspberry, chia and walnut yogurt bowl

• Plain whole-milk Greek yogurt: 165 g
• Raspberries, raw: 50 g
• Chia seeds, dry weight: 22 g
• English walnuts: 32 g

502 kcal · 24.0 g protein · 26.2 g total carbs · 13.0 g fiber · 13.2 g est. net carbs · 36.2 g fat

Lunch · Salmon and avocado with red pepper

• Atlantic salmon, cooked with dry heat: 145 g
• Avocado, edible flesh: 120 g
• Red bell pepper, raw: 75 g
• Romaine, raw: 85 g
• Olive oil: 20 g

701 kcal · 36.2 g protein · 17.6 g total carbs · 11.4 g fiber · 6.2 g est. net carbs · 56.0 g fat

Dinner · Tofu, cauliflower and spinach with feta

• Calcium-set firm tofu, weighed before cooking: 210 g
• Cauliflower, cooked and drained: 160 g
• Spinach, raw: 65 g
• Feta: 35 g
• Olive oil: 22 g

641 kcal · 46.0 g protein · 16.1 g total carbs · 9.9 g fiber · 6.2 g est. net carbs · 48.8 g fat

Optional snack · Egg and almonds

• Hard-boiled eggs, peeled: 50 g
• Almonds: 26 g

228 kcal · 11.8 g protein · 6.2 g total carbs · 3.3 g fiber · 2.9 g est. net carbs · 18.3 g fat

Day 6

With snack: 2,312 kcal · 132.1 g protein · 68.3 g total carbs · 38.2 g fiber · 30.1 g est. net carbs · 175.5 g fat

Meals only: 2,148 kcal · 126.4 g protein · 57.4 g total carbs · 32.1 g fiber · 25.3 g est. net carbs · 163.2 g fat

Breakfast · Eggs and avocado with chia yogurt

• Hard-boiled eggs, peeled: 105 g
• Avocado, edible flesh: 120 g
• Plain whole-milk Greek yogurt: 95 g
• Chia seeds, dry weight: 20 g
• Olive oil: 10 g

633 kcal · 27.5 g protein · 23.6 g total carbs · 14.9 g fiber · 8.7 g est. net carbs · 49.6 g fat

Lunch · Chicken, zucchini and walnut bowl

• Skinless chicken breast, roasted: 155 g
• Zucchini with skin, cooked and drained: 180 g
• English walnuts: 37 g
• Spinach, raw: 65 g
• Olive oil: 24 g

752 kcal · 57.6 g protein · 12.3 g total carbs · 5.7 g fiber · 6.6 g est. net carbs · 54.6 g fat

Dinner · Salmon with green beans and olives

• Atlantic salmon, cooked with dry heat: 165 g
• Green beans, cooked and drained: 140 g
• Canned ripe olives, drained: 40 g
• Avocado, edible flesh: 95 g
• Olive oil: 20 g

764 kcal · 41.3 g protein · 21.6 g total carbs · 11.5 g fiber · 10.1 g est. net carbs · 59.1 g fat

Optional snack · Raspberries and almonds

• Raspberries, raw: 48 g
• Almonds: 24 g

164 kcal · 5.7 g protein · 10.9 g total carbs · 6.1 g fiber · 4.8 g est. net carbs · 12.3 g fat

Day 7

With snack: 2,101 kcal · 117.0 g protein · 73.7 g total carbs · 36.1 g fiber · 37.6 g est. net carbs · 156.9 g fat

Meals only: 1,951 kcal · 110.9 g protein · 66.0 g total carbs · 34.3 g fiber · 31.7 g est. net carbs · 145.3 g fat

Breakfast · Raspberry, chia and almond yogurt bowl

• Plain whole-milk Greek yogurt: 165 g
• Raspberries, raw: 53 g
• Chia seeds, dry weight: 20 g
• Almonds: 35 g

487 kcal · 26.2 g protein · 28.9 g total carbs · 14.7 g fiber · 14.2 g est. net carbs · 32.2 g fat

Lunch · Egg, avocado and feta salad

• Hard-boiled eggs, peeled: 105 g
• Avocado, edible flesh: 140 g
• Romaine, raw: 95 g
• Cucumber with peel, raw: 80 g
• Feta: 35 g
• Olive oil: 20 g

684 kcal · 22.7 g protein · 20.5 g total carbs · 11.8 g fiber · 8.7 g est. net carbs · 59.6 g fat

Dinner · Chicken with broccoli and walnuts

• Skinless chicken breast, roasted: 170 g
• Broccoli, cooked and drained: 165 g
• English walnuts: 35 g
• Olive oil: 24 g

779 kcal · 62.0 g protein · 16.6 g total carbs · 7.8 g fiber · 8.9 g est. net carbs · 53.6 g fat

Optional snack · Spinach, cucumber and olive plate

• Spinach, raw: 35 g
• Cucumber with peel, raw: 70 g
• Canned ripe olives, drained: 45 g
• Feta: 30 g

150 kcal · 6.1 g protein · 7.7 g total carbs · 1.8 g fiber · 5.9 g est. net carbs · 11.6 g fat

Grocery list for one person

The first amount covers breakfast, lunch and dinner for all seven days. Add the separately listed snack amounts for a full week of snacks. These are recipe weights. Buy enough to allow for trimming, cooking loss, draining and package sizes.

Produce

• Avocado, edible flesh: 1,135 g
• Broccoli, cooked and drained: 470 g
• Cauliflower, cooked and drained: 335 g
• Cucumber with peel, raw: 315 g + 140 g for snacks
• Green beans, cooked and drained: 140 g
• Canned ripe olives, drained: 120 g + 85 g for snacks
• Red bell pepper, raw: 150 g
• Raspberries, raw: 208 g + 138 g for snacks
• Romaine, raw: 455 g
• Spinach, raw: 280 g + 35 g for snacks
• Zucchini with skin, cooked and drained: 350 g

Protein and dairy

• Skinless chicken breast, roasted: 760 g
• Hard-boiled eggs, peeled: 415 g + 100 g for snacks
• Feta: 135 g + 65 g for snacks
• Atlantic salmon, cooked with dry heat: 630 g
• Oil-packed sardines, drained: 230 g
• Calcium-set firm tofu, weighed before cooking: 415 g
• Plain whole-milk Greek yogurt: 925 g

Nuts, seeds and oil

• Almonds: 68 g + 128 g for snacks
• Chia seeds, dry weight: 138 g
• Olive oil: 336 g
• English walnuts: 231 g

Prep in two short batches

1. Start with the chicken and eggs. Roast the chicken to 165°F (74°C) and weigh the cooked portions. Hard-boil the eggs, then refrigerate. Label the portions for the days you will use them.
2. Prep sturdy vegetables ahead. Cook and drain the broccoli, cauliflower, zucchini and green beans. Wash and dry salad greens. Cut cucumber and avocado just before serving for better texture.
3. Assemble breakfast and dressings. Stir the chia into yogurt and let it soften before serving. Add the berries and nuts at the table. Use the listed olive oil for cooking or dressing. Add lemon juice, vinegar or herbs to taste and log any meaningful additions.
4. Cook fish and tofu in smaller batches. Cook salmon to 145°F (63°C). Sear the tofu using part of the oil listed for the meal. Refrigerate cooked leftovers promptly and use refrigerated cooked meat and fish leftovers within 3–4 days or freeze them. See the federal cooking temperature chart and cold storage guide.

Adjust portions and make vegetarian swaps

If you want a smaller or larger version of a meal, multiply the ingredient weights by the same amount. For Day 1’s chicken salad, 135 g of cooked chicken becomes about 101 g at ¾ serving or 169 g at 1¼ servings. Scale the dressing too for the nutrition below to apply. The portion sizes are examples, and individual energy needs vary.

For a meatless meal, try one of these whole-meal swaps. Keep the other ingredients and the listed oil. If you use feta and avoid animal rennet, check the label. The grocery list is for the menu as written, so adjust it when you make a swap.

How we calculated the numbers

Each ingredient uses one USDA FoodData Central SR Legacy food record. We multiplied the nutrient values per 100 g by the edible grams and divided by 100. We summed before rounding each displayed meal and day. Calories come from USDA energy values and can differ from a calculation based on displayed macro grams. Brands, preparation and portions can change the actual numbers.

For packaged foods, use the serving size and total carbohydrate on the U.S. Nutrition Facts label. The net-carb estimates on this page subtract fiber only. The sample contains no products with added sugar alcohols, and the calculations make no sugar-alcohol deductions.

See the 22 USDA records used in the calculations

• Nuts, almonds
• Avocados, raw, all commercial varieties
• Broccoli, cooked, boiled, drained, without salt
• Cauliflower, cooked, boiled, drained, without salt
• Seeds, chia seeds, dried
• Chicken, broilers or fryers, breast, meat only, cooked, roasted
• Cucumber, with peel, raw
• Egg, whole, cooked, hard-boiled
• Cheese, feta
• Beans, snap, green, cooked, boiled, drained, without salt
• Oil, olive, salad or cooking
• Olives, ripe, canned (small-extra large)
• Peppers, sweet, red, raw
• Raspberries, raw
• Lettuce, cos or romaine, raw
• Fish, salmon, Atlantic, farmed, cooked, dry heat
• Fish, sardine, Atlantic, canned in oil, drained solids with bone
• Spinach, raw
• Tofu, raw, firm, prepared with calcium sulfate
• Nuts, walnuts, english
• Yogurt, Greek, plain, whole milk
• Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt

View the per-100 g source data and archive checksum (JSON).

Logging meals and reviewing your day

Log what you ate, including the oil and toppings, and review the portion size after a photo estimate. Use a product label when you know the brand. Coach Ivy’s iPhone app shows daily calories and macros. For more examples, see the macro tracking guide, portion guide and seven-day macro meal plan. The macro calculator shows general macro splits.