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Sample meal plans › Keto
A sample week: keto diet
A very low-carb, high-fat way of eating that keeps net carbs to roughly 20-30 g a day so the body burns fat for fuel. Meals center on meat, fish, eggs, cheese, avocado, nuts, oils and non-starchy vegetables, with no bread, grains, beans, potatoes, sugar or most fruit.
Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.
Take care: No study has followed strict keto dieters to see how long they live. In a 12-week trial, keto did not lower blood sugar more than a Mediterranean diet and raised LDL cholesterol by about 10% (Gardner 2022). In UK data, people eating a low-carb high-fat diet had about twice the rate of major heart events (Iatan 2024); that is an observed link, not proof of cause. If you take medicine for diabetes or blood pressure, talk to your doctor before starting, because blood sugar and blood pressure can drop quickly and doses may need to change.
The week
Meals with a link have a full recipe below. The others are simple meals you can put together without one.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Day 1 | Vegetable and egg scramble with cheese | Chicken salad in lettuce cups with avocado slices | Dijon baked salmon with green beans tossed in olive oil | Avocado deviled eggs |
| Day 2 | Poached eggs and salmon over spinach | Egg drop cabbage soup with shredded chicken | Air-fried chicken drumsticks with sauteed Swiss chard | Celery sticks with full-fat cream cheese |
| Day 3 | Two eggs fried in olive oil with sauteed spinach and half an avocado | Tuna salad made with mayonnaise, served in lettuce leaves with cucumber | Grilled lamb chops with grilled zucchini and bell pepper, and plain Greek yogurt mixed with cucumber, mint and lemon | A small handful of macadamia nuts |
| Day 4 | Spinach and red pepper frittata | Cobb-style salad with chicken, egg, avocado, bacon bits and olive oil dressing | Chicken and green chile stew topped with sour cream and shredded cheese | A string cheese and a few olives |
| Day 5 | Turkey and vegetable omelet | Canned salmon mixed with mayonnaise and dill, wrapped in lettuce | Baked tilapia with tomatoes and olives, with buttered zucchini noodles | A small handful of pecans |
| Day 6 | Three-egg omelet with mushrooms and Swiss cheese | Bunless cheeseburger in a lettuce wrap with pickles and mustard | Steamed salmon with ginger and shiitake mushrooms, with sauteed bok choy | Avocado deviled eggs |
| Day 7 | Turkey breakfast sausage patties (made without the maple syrup) with two eggs | Chef salad with turkey, cheese, hard-boiled egg and olive oil vinaigrette | Chicken and cauliflower enchilada skillet | A small handful of almonds |
Tips
- Count net carbs (carbs minus fiber); every recipe here has 6 g or less per serving, and each day stays near 20 g.
- Choose olive oil, avocado, nuts and fish more often than butter, bacon and processed meat to go easier on LDL cholesterol.
- Drink plenty of water; the first week can bring headaches or tiredness.
- Get a cholesterol test before you start and again after a few months.
What studies found
No clear benefit. No study has followed strict keto dieters for deaths. A 12-week trial found blood sugar no better than a Mediterranean diet, with LDL cholesterol up 10%. Gardner 2022, Am J Clin Nutr
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The recipes (14)
Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.
Vegetable Egg Scramble
Ingredients- 4 eggs (or ¾ cup egg substitute)
- 3 tablespoons water
- 1 tablespoon olive oil
- ⅓ cup diced tomato (about ½ small tomato, such as a Roma tomato)
- ¼ cup finely chopped onion (about ¼ medium onion)
- 1 cup loosely packed spinach, chopped if large (or ¼ cup frozen chopped spinach)
- ¼ teaspoon salt-free seasoning blend
- ¼ teaspoon ground black pepper
- 2 ounces Oaxaca cheese, cut into small cubes (about ½ cup; can use another cheese such as mozzarella, cheddar, or Monterrey jack)
- In small bowl, use a fork to whisk together the eggs and water. Set aside.
- Heat nonstick skillet over medium heat. Add the oil and heat until shimmering.
- Add the tomato and onion. Cook until the onion is softened, about 4-6 minutes.
- Add the spinach, salt-free seasoning, and black pepper. Cook and stir until the spinach wilts, about 2 minutes.
- Add the egg mixture. Let sit for a few seconds without stirring then, using a rubber spatula (scraper), push the egg mixture away from the edges and bottom of the pan.
- Continue to cook, gently folding with the spatula, until soft curds form, about 2-3 minutes.
- Add the cheese and continue cooking, folding gently, until the eggs are just finished cooking, about 1-2 minutes.
- Divide between two plates and serve warm.
Per serving: Calories: 225Protein: 14 gCarbs: 4.5 gFibre: 1 gFat: 17.5 gSodium: 180 mg
Chicken Salad
Ingredients- 3¼ C boneless, skinless chicken breast
- ¼ C chopped celery
- 1 Tbsp lemon juice
- ½ tsp onion powder
- ⅛ tsp salt
- 3 Tbsp reduced-fat mayonnaise
- Bake chicken, cut into cubes, and refrigerate.
- In a large bowl, combine the rest of the ingredients. Add chilled chicken, and mix well.
Per serving: Calories: 176Protein: 27 gCarbs: 2 gFibre: 0 gFat: 6 gSodium: 179 mg
Baked Salmon Dijon
Ingredients- 1 C fat-free sour cream
- 2 tsp dried dill
- 3 Tbsp scallions (green onions), rinsed and finely chopped
- 2 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 1½ lb salmon fillet, cut into 6 portions (4 oz each)
- ½ tsp garlic powder
- ½ tsp ground black pepper
- Cooking spray
- Preheat oven to 400 °F.
- Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
- Lightly coat baking sheet with cooking spray.
- Place salmon, skin side down, on the prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce.
- Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F).
- Serve immediately.
Per serving: Calories: 196Protein: 27 gCarbs: 5 gFibre: 0 gFat: 7 gSodium: 229 mg
Avocado Deviled Eggs
Ingredients- 2 hardboiled eggs
- ¼ ripe avocado, peeled and pit removed
- ½-1 teaspoon lemon juice or vinegar (e.g. white distilled, apple cider), to taste
- ½-1 teaspoon olive oil or avocado oil, as needed to adjust the consistency
- 1 pinch salt
- 1 pinch ground black pepper
- 1 pinch sweet or smoked paprika
- Peel the hardboiled eggs, then slice in half lengthwise.
- Remove the yolks from the egg halves and transfer to a small bowl. Mash into small pieces with a fork.
- Add the avocado, lemon juice or vinegar, oil, salt, and black pepper. Mash with the fork to combine, adding more lemon juice or vinegar and/or oil to adjust the flavor and consistency as desired.
- Using two spoons, one to scoop and one to scrape, divide the egg yolk-avocado mixture between the egg white halves (~1 tablespoon each).
- Sprinkle the paprika over the tops of the filled eggs.
- Serve right away, or chill before serving if desired.
Per serving: Calories: 270Protein: 12 gCarbs: 5.5 gFibre: 3.5 gFat: 23.5 gSodium: 280 mg
Slow Cooker-Poached Eggs and Salmon
Ingredients- Water
- Nonstick cooking spray
- 2 eggs
- 2 tablespoons chopped fresh chives, divided
- 2 (4-ounce) salmon fillets
- 4 cups fresh spinach (about 4 ounces, or 1 cup frozen spinach)
- 1 tablespoon unsalted butter, melted, divided
- 2 teaspoons lemon juice, divided
- 2 pinches (about ⅛ teaspoon) salt, divided
- 2 pinches (about ⅛ teaspoon) ground black pepper, divided
- Fill a medium saucepan about halfway full with water and bring to a boil.
- Meanwhile, coat the inside of two oven-safe ramekins or other small dishes with nonstick cooking spray. Crack an egg into each dish and top each with 1 tablespoon of the chives.
- Set the egg dishes in the bottom of a slow cooker, then add the salmon fillets on either side.
- Pour the boiling water into the slow cooker until it comes about halfway up the sides of the egg dishes – be careful not to get any water in the egg cups.
- Cover the slow cooker with the lid and cook on high for 1 hour. Check for doneness and, if needed, cook for an additional 10-15 minutes.
- Use oven mitts to carefully remove the egg dishes. Then lift the salmon out with a slotted spatula or spoon. Set aside.
- Add the spinach to the slow cooker and stir into the water until wilted, about 3-4 minutes. Drain or lift out of the slow cooker with tongs and divide between two plates.
- Add ½ tablespoon of the melted butter to each portion of spinach. Toss to combine. Top each portion with one of the salmon fillets.
- Use a butter knife to loosen the eggs from the dishes and place each on top of the salmon.
- Sprinkle each plate with 1 teaspoon of the lemon juice, 1 pinch of the salt, and 1 pinch of the black pepper. Serve warm.
Per serving: Calories: 280Protein: 29.5 gCarbs: 3 gFibre: 1.5 gFat: 17.5 gSodium: 305 mg
Egg Drop Cabbage Soup
Ingredients- 2 teaspoons olive oil
- ½ medium onion, diced (about ½ cup)
- 1 clove garlic, minced (about ½ teaspoon)
- 4 cups (32 ounces) low-sodium vegetable or chicken broth
- 4 cups thinly sliced napa cabbage (about ½ head)
- ½ teaspoon ground dried ginger (or 2 teaspoons fresh grated ginger)
- Pinch ground black pepper
- 2 eggs, lightly beaten
- 1 teaspoon sesame oil
- 2 tablespoons thinly sliced scallion (green onions), divided (about 1 scallion)
- Heat a large saucepan or stockpot over medium heat.
- Add the oil and heat until shimmering.
- Add the onion and cook, stirring often, for 5 minutes.
- Add the garlic and cook until fragrant, about 30-60 seconds.
- Add the broth, cabbage, ginger, and black pepper. Stir to combine.
- Bring to a simmer over high heat, then reduce the heat to maintain a low simmer.
- Cover the pot with a lid and cook until the cabbage is tender, about 8-10 minutes.
- Remove the lid. Use one hand to stir the soup in a steady circle. While the soup is moving, use the other hand to slowly drizzle in the beaten eggs.
- Stir in the sesame oil.
- Serve warm, garnishing each portion with ½ tablespoon of the green onions.
Per serving: Calories: 95Protein: 4.5 gCarbs: 3.5 gFibre: 1 gFat: 5 gSodium: 375 mg
Air-Fried Chicken Drumsticks
Ingredients- ½ teaspoon sweet or smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon ground black pepper
- ¼ teaspoon salt
- 4 (4-to 6-ounce) chicken drumsticks (about 1 pound total), pat dry with paper towels
- 1 tablespoon olive oil
- In a small bowl, stir together the paprika, garlic powder, black pepper, and salt.
- Coat the drumsticks with the olive oil.
- Sprinkle the drumsticks with the seasoning mixture, rubbing to coat evenly.
- Preheat an air fryer to 400°F.
- Place the drumsticks in the basket of the air fryer and cook for 10 minutes.
- Use tongs to flip the drumsticks over and cook for 8 minutes.
- Check the internal temperature for a doneness of 165-175°F. If not cooked through, cook for 2-5 minutes until done.
- Serve warm.
Per serving: Calories: 300Protein: 29 gCarbs: 1 gFibre: 0.5 gFat: 19 gSodium: 380 mg
Spinach and Red Pepper Frittata
Ingredients- 1 teaspoon oil
- ½ red bell pepper, diced small
- ½ small yellow onion, diced small
- 1 (10-ounce) package frozen chopped spinach, thawed
- 8 eggs
- ¼ cup nonfat (skim) milk
- 1½ teaspoons Italian seasoning
- ½ cup shredded sharp cheddar cheese
- Preheat the oven to 375°F.
- Heat a large, oven-safe frying pan (e.g. cast-iron) over medium heat.
- Add the oil and heat until shimmering.
- Add the bell pepper and onion. Sauté, stirring occasionally, until softened, about 4-5 minutes.
- Stir in the spinach. Remove the pan from the heat.
- In a large bowl, whisk together the eggs, skim milk, and Italian seasoning.
- Add the egg mixture to the pan with the vegetables.
- Bake in the oven until golden brown and fully cooked, about 20-25 minutes.
- Sprinkle the cheese on top and let sit until melted.
- Serve warm.
Per serving: Calories: 225Protein: 17.5 gCarbs: 6 gFibre: 2 gFat: 15 gSodium: 275 mg
Chicken Chile Stew
Ingredients- Nonstick cooking spray
- 3 lb boneless, skinless chicken (breast or leg), cubed
- 3 stalks celery, chopped
- 1 medium tomato, diced
- 7 green chilies, roasted, peeled, seeded, and chopped
- 4 cloves garlic, peeled and crushed
- Ground black pepper to taste
- Spray a heavy iron skillet with cooking spray, and preheat over medium heat. Brown the chicken cubes, in batches, with cooking spray as needed.
- Place the meat in a 3- or 4-quart casserole (with cover), and add the remaining ingredients.
- Deglaze the skillet: On high heat, add some cold water and scrape the hardened juices with a spoon or spatula to dissolve them into the water. Add the sauce to the casserole.
- Add water to barely cover the ingredients. Cover the casserole, and simmer until the stew is thick and the meat is very tender, about 1½ hours.
- Add black pepper to taste before serving.
Per serving: Calories: 189Protein: 30 gCarbs: 5 gFibre: 1 gFat: 5 gSodium: 90 mg
Microwave Turkey and Vegetable Omelet
Ingredients- Nonstick cooking spray
- 2 eggs
- ⅛ teaspoon garlic powder
- 1 pinch onion powder
- 1 pinch salt
- 1 pinch ground black pepper
- 2 slices deli turkey, chopped or torn into small pieces
- ½ medium bell pepper, diced (about ½ cup)
- ¼ cup chopped fresh spinach or broccoli
- Spray the inside of a microwave-safe mug or bowl with nonstick cooking spray.
- Add the eggs, garlic powder, onion powder, salt, and black pepper. Whisk with a fork to combine.
- Add the turkey, bell pepper, and spinach or broccoli. Stir to combine.
- Microwave on high power (default setting) in 1-minute increments until the eggs are fully set. This will take about 2-3 minutes in total.
- Let sit for 2 minutes, then serve warm.
Per serving: Calories: 190Protein: 19 gCarbs: 8 gFibre: 4 gFat: 9 gSodium: 560 mg
Baked Tilapia With Tomatoes
Ingredients- Cooking spray
- 4 tilapia fillets
- 4 medium tomatoes, peeled and chopped
- 2 Tbsp olive oil
- 1½ tsp thyme
- ¼ C pitted black olives, diced
- ¼ tsp red pepper flakes
- 2 cloves garlic, minced
- ½ C red onion, diced
- 1 Tbsp lime juice
- Parsley and lemon wedges for garnish
- Preheat oven to 400 °F.
- Spray baking dish with cooking spray.
- Arrange fillets in the baking dish. The dish should be large enough so the fillets do not overlap.
- Mix remaining ingredients, except parsley and lemon wedges, in a bowl.
- Spoon the tomato mixture evenly over the fillets.
- Bake uncovered 15 to 20 minutes or until the fish flakes easily with a fork.
- Garnish with parsley and a lemon wedge, and serve.
Per serving: Calories: 265Protein: 22 gCarbs: 9 gFibre: 3 gFat: 16 gSodium: 172 mg
Asian-Style Steamed Salmon
Ingredients- 1 C low-sodium chicken broth
- ½ C shiitake mushroom caps, rinsed and sliced (or substitute dried shiitake mushrooms)
- 2 Tbsp fresh ginger, minced (or 2 tsp ground)
- ¼ C scallions (green onions), rinsed and chopped
- 1 Tbsp lite soy sauce
- 1 Tbsp sesame oil (optional)
- 12 oz salmon fillet, cut into 4 portions (3 oz each)
- Combine chicken broth, mushroom caps, ginger, scallions, soy sauce, and sesame oil (optional) in a large, shallow sauté pan. Bring to a boil over high heat, then lower heat and simmer for 2–3 minutes.
- Add salmon fillets, and cover with a tight-fitting lid. Cook gently over low heat for 4–5 minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F).
- Serve one piece of salmon with ¼ cup of broth.
Per serving: Calories: 175Protein: 19 gCarbs: 4 gFibre: 1 gFat: 9 gSodium: 208 mg
Turkey Breakfast Sausage
Ingredients- 1 pound (16 ounces) lean ground turkey (90% lean or higher)
- 1 teaspoon dried sage
- 1 teaspoon dried oregano
- ½-1 teaspoon salt, to taste
- ½ teaspoon garlic powder
- ½ teaspoon ground black pepper
- ¼ teaspoon crushed red pepper flakes (add more or less to adjust the heat level as desired)
- 1 tablespoon maple syrup
- Heat a nonstick skillet over medium-high heat.
- Add the turkey, sage, oregano, salt, garlic powder, black pepper, red pepper flakes, and maple syrup to a large mixing bowl.
- Gently knead the ingredients together with your freshly-washed hands.
- Divide the mixture into eight equal portions, then form each portion into a patty about ¼-to ½-inch thick. Press your thumb into the center of each patty to create a dimple.
- Working in batches, add the patties to the skillet and cook until browned and cooked through, about 3-5 minutes on each side.
- Serve warm.
Per serving: Calories: 115Protein: 16 gCarbs: 2 gFibre: 0 gFat: 6 gSodium: 60 mg
Chicken Cauliflower Enchilada Skillet
Ingredients- 2 teaspoons oil
- 1 pound ground chicken
- 1 can (10-ounce) diced tomatoes and green chilies, undrained
- 1 can (8-ounce) no-salt-added tomato sauce
- 1 can (10-ounce) red enchilada sauce
- 2 (10-or 12-ounce) bags frozen cauliflower rice
- ½ cup shredded cheddar and Monterey jack blend cheese
- Heat a large skillet over medium heat.
- Add the oil and heat until shimmering.
- Add the ground chicken and cook until no longer pink.
- Add the diced tomatoes and their juice, tomato sauce, enchilada sauce, and cauliflower rice.
- Bring to a simmer and cook until the cauliflower is tender.
- Reduce the heat to low and stir in the cheese until melted and well mixed.
- Serve warm.
Per serving: Calories: 270Protein: 28 gCarbs: 6.5 gFibre: 2 gFat: 14 gSodium: 530 mg
More recipes and guides
- Diet Review: Ketogenic Diet (Harvard Nutrition Source)
- Should you try the keto diet? (Harvard Health Publishing)
- Diabetes Food Hub recipes (American Diabetes Association)
How this diet is defined here: Well-formulated ketogenic diet as used in the Keto-Med trial (Gardner et al. 2022, Am J Clin Nutr, https://doi.org/10.1093/ajcn/nqac154) and described in the Harvard Nutrition Source ketogenic diet review; target about 20-30 g net carbs a day
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