7-Day Keto Meal Plan for Weight Loss & Energy

Sticking to a keto diet can be overwhelming, especially if you’re unsure what to eat each day. This 7-day keto meal plan takes the guesswork out of meal prep, ensuring you stay on track with low-carb, high-fat meals that keep you satisfied and energized.

Want a meal plan customized to your body, preferences, and weight loss goals? Try this Custom Keto Diet Plan—it’s designed just for you!

---

Day 1: Simple & Satisfying Keto Staples

Breakfast: Scrambled Eggs with Avocado & Cheese

• 3 large eggs
• 1/2 avocado, sliced
• 1/4 cup shredded cheddar cheese
• 1 tbsp butter
• Salt & pepper to taste

Melt butter in a pan over medium heat. Whisk eggs, season, and scramble until just set. Stir in cheese, then serve with avocado. Enjoy! 🥑🥚🧀

👉 Tip: Scramble your eggs in butter for extra healthy fats!

📊 Macros: 450 kcal | 37g fat | 4g net carbs | 22g protein

Lunch: Grilled Chicken Caesar Salad

• 1 grilled chicken breast
• 2 cups romaine lettuce
• 1/4 cup shredded parmesan
• 2 tbsp homemade Caesar dressing (mayo, lemon, garlic, parmesan)

Chop romaine and toss with Caesar dressing. Slice grilled chicken and place on top. Sprinkle with parmesan. Enjoy! 🥗🍗🧀

📊 Macros: 520 kcal | 40g fat | 5g net carbs | 35g protein

Dinner: Garlic Butter Salmon with Roasted Asparagus

• 6 oz salmon fillet
• 1 tbsp butter + minced garlic
• 1 cup roasted asparagus with olive oil

Bake salmon at 400°F for 12-15 mins, topped with melted butter and garlic. Roast asparagus with olive oil alongside. Serve hot! 🐟🥦🧄

📊 Macros: 580 kcal | 45g fat | 6g net carbs | 38g protein

---

Day 2: High-Protein, Low-Carb Comfort Meals

Breakfast: Keto Pancakes with Butter & Sugar-Free Syrup

• 2 large eggs
• 2 tbsp almond flour
• 1 tbsp cream cheese
• 1/2 tsp baking powder
• 1 tbsp butter for frying

Blend eggs, almond flour, cream cheese, and baking powder until smooth. Cook in butter over medium heat until golden. Serve with sugar-free syrup. 🥞🧈

📊 Macros: 380 kcal | 32g fat | 4g net carbs | 18g protein

Lunch: Tuna Salad Lettuce Wraps

• 1 can tuna (in olive oil)
• 2 tbsp mayo
• 1 tbsp mustard
• Lettuce leaves for wrapping

Mix tuna, mayo, and mustard. Spoon into lettuce leaves and wrap. Enjoy! 🥬🐟

📊 Macros: 420 kcal | 35g fat | 3g net carbs | 25g protein

Dinner: Beef Stir-Fry with Low-Carb Veggies

• 6 oz beef strips
• 1 cup mixed bell peppers & zucchini
• 1 tbsp coconut oil
• 1 tsp soy sauce (or coconut aminos)

Sauté beef in coconut oil over high heat until browned. Add peppers, zucchini, and soy sauce. Stir-fry until tender. Enjoy! 🥩🥦🔥

📊 Macros: 550 kcal | 42g fat | 8g net carbs | 40g protein

---

Day 3: Quick & Easy Keto Meal Prep

Breakfast: Chia Seed Pudding with Almond Butter & Berries

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 tbsp almond butter
• 5 blueberries

Mix chia seeds with almond milk and let sit overnight. Top with almond butter and blueberries before serving. Enjoy! 🫐🥄

📊 Macros: 320 kcal | 25g fat | 6g net carbs | 8g protein

Lunch: Bunless Burger with Cheese & Pickles

• 1/3 lb grass-fed beef patty
• 1 slice cheddar cheese
• 3 pickle slices
• 1 tbsp sugar-free ketchup

Grill or pan-fry the beef patty to your desired doneness. Top with cheddar, let it melt, then add pickles and sugar-free ketchup. Serve and enjoy! 🍔🧀🥒

📊 Macros: 580 kcal | 48g fat | 3g net carbs | 35g protein

Dinner: Creamy Garlic Shrimp with Sautéed Spinach

• 6 oz shrimp
• 1/4 cup heavy cream
• 1 tbsp butter
• 1 cup sautéed spinach

Sauté shrimp in butter until pink. Add heavy cream and simmer until thickened. Serve over sautéed spinach. Enjoy! 🦐🥬

📊 Macros: 560 kcal | 44g fat | 7g net carbs | 40g protein

🚀 Want to follow a keto meal plan designed just for you? Check out the Custom Keto Diet Plan now!

---

Day 4: Flavor-Packed & Filling Keto Meals

Breakfast: Bacon & Egg Muffins

• 3 eggs
• 2 strips bacon, crumbled
• 1/4 cup shredded cheddar

Lunch: Greek Salad with Grilled Chicken

• 1 grilled chicken breast
• 1/2 cucumber, sliced
• 1/4 cup feta cheese
• 1 tbsp olive oil

Dinner: Keto Tacos with Cheese Shells

• 3 oz ground beef
• 1/4 cup shredded cheese (for taco shells)
• 1 tbsp guacamole

---

Day 5: Energy-Boosting Keto Meals

Breakfast: Coconut Yogurt with Nuts & Seeds

• 1/2 cup unsweetened coconut yogurt
• 1 tbsp flaxseeds
• 1 tbsp chopped almonds

Lunch: Ribeye Steak with Garlic Butter Broccoli

• 8 oz ribeye steak
• 1 tbsp garlic butter
• 1 cup steamed broccoli

Dinner: Zucchini Noodles with Pesto & Grilled Shrimp

• 1 cup zoodles
• 2 tbsp keto-friendly pesto
• 6 oz grilled shrimp

Day 6: Low-Carb, Protein-Packed Options

Breakfast: Cheese Omelet with Sausage

• 3 large eggs
• 1/4 cup shredded cheddar cheese
• 2 breakfast sausages (sugar-free)
• 1 tbsp butter

🥚 Tip: Cook the sausages first, then use the same pan for the omelet to enhance flavor.

📊 Macros: 480 kcal | 40g fat | 3g net carbs | 28g protein

Lunch: Cobb Salad with Avocado & Blue Cheese

• 2 cups romaine lettuce
• 1 boiled egg, chopped
• 1/2 avocado, diced
• 1/4 cup blue cheese crumbles
• 3 oz grilled chicken breast
• 2 tbsp olive oil + vinegar dressing

🥗 Tip: Swap blue cheese for feta if preferred!

📊 Macros: 560 kcal | 45g fat | 6g net carbs | 35g protein

Dinner: Baked Chicken Thighs with Creamed Spinach

• 2 bone-in, skin-on chicken thighs
• 1 tbsp olive oil
• 1 cup fresh spinach
• 1/4 cup heavy cream
• 1 tbsp butter

🔥 Tip: Roast the chicken thighs at 400°F (200°C) for crispy skin.

📊 Macros: 620 kcal | 50g fat | 5g net carbs | 45g protein

🚀 Want a personalized keto meal plan tailored for you? Try the Custom Keto Diet Plan now!

---

Day 7: Easy-to-Prepare Weekend Keto Meals

Breakfast: Keto Smoothie with Almond Milk & MCT Oil

• 1 cup unsweetened almond milk
• 1 tbsp MCT oil
• 1/4 cup frozen berries (optional)
• 1 scoop vanilla keto protein powder

🥤 Tip: Blend for a creamy, satisfying morning boost!

📊 Macros: 350 kcal | 30g fat | 5g net carbs | 20g protein

Lunch: Smoked Salmon Roll-Ups with Cream Cheese

• 4 oz smoked salmon
• 2 tbsp cream cheese
• 1/4 avocado, sliced
• 1 tbsp capers (optional)

🐟 Tip: Roll everything in a lettuce leaf for extra crunch.

📊 Macros: 420 kcal | 35g fat | 3g net carbs | 25g protein

Dinner: Garlic Butter Ribeye with Roasted Brussels Sprouts

• 8 oz ribeye steak
• 1 tbsp garlic butter
• 1 cup Brussels sprouts, roasted in olive oil

🥩 Tip: Let your steak rest for 5 minutes before slicing for maximum juiciness.

📊 Macros: 680 kcal | 55g fat | 7g net carbs | 50g protein

🚀 Want to follow a keto plan built just for you? Check out the Custom Keto Diet Plan now!

Why Follow a Keto Meal Plan?

✅ Eliminates meal planning stress
✅ Helps with weight loss & energy levels
✅ Reduces cravings & keeps you full
✅ Provides a balanced mix of fats, protein, and fiber

🚀 Want a meal plan customized for you? The Custom Keto Diet Plan builds a personalized keto guide just for you!

---

Final Thoughts

Following a structured keto meal plan makes it easy to stay on track, avoid carb cravings, and reach your goals faster. This 7-day keto meal plan gives you a balanced mix of easy, delicious meals to keep you motivated.

📌 Need a custom plan that fits your lifestyle? Try the Custom Keto Diet Plan and get a tailored keto guide that works for YOU!