Ketogenic Meal Plan

One of the easiest ways to ensure your success with any diet & lifestyle change, is to be prepared and plan ahead. Having a ketogenic meal plan example like mine to help you make decisions about what your ketogenic meal plan will hopefully jumpstart your planning process, and give you inspiration for what to eat each week. Deciding what you’ll eat for the upcoming week is the best way to curb your cravings and will improve your willpower. I’ve written all about How to Create a Meal Plan already so I won’t cover that in detail on this post. The quick overview of the steps is the following:

  1. decide on foods you want to eat
  2. pick recipes
  3. fill out your meal plan form (a Blank Meal Plan Form can be found here if you’d like to use mine)
  4. write out your shopping list
  5. do your shopping
  6. prep any ingredients or meals you can in advance

Meal Plan:

(click to enlarge)

Bulletproof Coffee:

This is something you would drink as a meal replacement, because of the high amount of fat and calories you probably wouldn’t be able to drink this and eat a meal. The fat content should help fill you up but the low carb count is a nice way to reserve your carbs for the day for your lunch and dinner meals.

Bulletproof Coffee Recipe

Salmon with Butter:

Salmon is a great for a quick and simple keto meals to whip up on a weeknight. After a busy day, there is nothing more satisfying than a freshly prepared home cooked keto meal.

I like to know I’m nourishing my body from the inside out with a high-fat keto diet, but at the same time don’t want to have spend hours in the kitchen preparing a nourishing keto dinner. It’s all about finding that balance.

Leave out the honey in this next recipe though, its still really flavorful and we didn’t miss it at all:

Garlic Butter Salmon in Foil

Radishes with Bacon:

If you’ve never had cooked radishes before, I encourage you to try them because they have a VERY different flavor and texture than uncooked radishes. Some even compare the flavor and texture to cooked potatoes.

Sauteed Radishes with Bacon

Fathead Pizza:

Fathead Pizza Dough

Pesto Grilled Chicken Salad:

I’ve shared this recipe before as part of a salad recipe round-up, so you can find it and several other Keto Salad recipes in this post 11 Savory Salads

Bunless Burgers:

These are very easy! Cook your burgers to your liking – on the stove, on the grill – and to your desired doneness. Serve it on a plate with all of your favorite toppings that are Keto-friendly: mustard, lettuce, tomato, pickles, bacon, cheese, bleu cheese, etc. It’s a very flavorful and filling meal that is also quick & most of the toppings are probably already in your fridge or pantry.

Vegetable Soup:

Soup really doesn’t even need a recipe, which is one of the wonderful things about cooking. Baking is a science but cooking is flexible! Add your favorite vegetables to broth and season to your liking. It’s as simple as that. Heat it on the stove or in the microwave. You can also add a touch of heavy cream to make it a creamy vegetable soup. Also called the “kitchen sink soup” where you can throw in any and everything you have around the kitchen – except the sink!

Chicken & Veggies:

Another easy meal that doesn’t require a recipe, re-heat grilled or roasted chicken, or cook up a few pieces that day. Add a healthy fat like an oil or avocado, and a side of non-starch vegetables. Very simple! Need vegetable ideas? You can check the Ketogenic Shopping List

Eggs & Avocado:

Cook your eggs how you like – scrambled, fried, hard or soft boiled – then add 1/2 of an avocado to your plate. I like to cook my eggs in a small pan with a touch of coconut oil or butter. Very yummy!

Keto Chili:

(click to enlarge)

Keto Rosti with Bacon, Mushroom, and Green Onion:

(click to enlarge)


Well, I hope this week’s meal plan helps you create a ketogenic meal plan of your own! As always we’re chatting in the Keto Diet for Beginners Facebook Group about the Ketogenic Diet, ask questions, share recipes & progress. We hope you join us!

Leave a Reply

Your email address will not be published. Required fields are marked *

You May Also Like