Balance + Lift

strawberry on a fork

7 Day Keto Meal Plan

Note: Affiliate links may be used in this post. I may receive a small commission at no extra cost to you if you make a purchase through my affiliate link. Read my full disclosure policy here.



Looking for a keto meal plan that doesn't have crazy ingredients? Check out this 7-day keto meal plan to get your keto party started 😉

So many times I've received an email where people tell me they'd love to start keto, but they can't get past all the crazy ingredients or meal plans that have them buy items that are single-use items.

I get it… I really do, because I've bought meal plans that have done just that and it's frustrating when you're on a budget and trying to eat healthier.

You shouldn't feel depressed or hopeless when it comes to getting healthy.

It shouldn't feel like you need a top CEO job just to buy the food you need to feel great and look great.

And, you know what?

You don't have to spend a crap ton of money to eat keto… at least not if you're not recreating the bread, treats, and stuff that keto kicks out.

You can thrive on meat, veggies, and fats alone.

Our ancestors did it!

Keto Meal Plan Made Simple

When it comes to meal planning I have a pretty simple philosophy… I've talked about it in my emails and I am going to share it here too.

Here's how I plan my meals:

  1. Choose the meat/protein
  2. Choose some veggies (I like to have about 1/2 to 3/4 my plate be veggies)
  3. Add on the fats

Now, don't freak out because I said 1/2 to 3/4 my plate is filled with veggies!!!

I believe in eating veggies. You NEED your greens and low starch veggies. That's your fiber!

Fiber is what cleans out your intestines and keeps you regular so don't forgo those and get carb-phobia.

Please don't get carb-phobia -_-. That's one of the worst things you could do to yourself aside from a few other keto mistakes.

Did you know that 8 cups of romaine lettuce equals approximately 12.4 grams of carbs?

Think about that for a little bit. You don't need to freak out or be scared of carbs. They're not the enemy.

So, what is the enemy?

Sugar… glucose… high glycemic foods.

Many people don't tolerate them very well and live life on a sugar rollercoaster. Some people can handle a little more carbs than others.

It's all about biodiversity.

Disclaimer: every person is completely different… some people can completely handle and regulate sugar perfectly fine and thrive on a high-carb diet.

text image of a coupon code

Keto Meal Planning Doesn't Need to Be Hard

I'm going to show you how I'd create a 7-day keto meal plan with simple ingredients that can be used over and over again.

Gone are the one-time use ingredients.

Gone are the crazy ingredients that you just aren't sure what they are (hint: xanthan gum is a thickener to replace corn starch).

I wanted to map out this 7-day keto meal plan to show you that it's definitely possible to make yummy and easy keto meals that don't have to be crazy or break the bank.

If you're someone that doesn't mind leftovers then you could choose four meals to make each week and make enough that there are leftovers for the rest of the week.

Keep it simple when making your keto meal plan and you'll never get overwhelmed again! 


7 Day Keto Meal Plan

Day 1

Breakfast: cauliflower rice topped with a fried egg, diced tomatoes, and 1/2 an avocado

Lunch: Chicken breast with cheese melted on top and a side of asparagus with olive oil and lemon juice

Dinner: Salmon, cauliflower rice, and roasted broccoli

Day 2

Breakfast: Bulletproof coffee (1 tsp to tbsp MCT Oil Powder, 12 oz coffee, 1 tbsp Kerrygold butter)

Lunch: Grilled Chicken Salad with a Keto Ranch dressing

Dinner: Beanless Keto Chili (seriously… I just sauté half an onion, ground some beef, add diced tomatoes, tomato paste, chili powder, smoked paprika, cumin, and salt and pepper – feel free to search for your own recipe)

perfect keto mct oil powder with coupon

Day 3

Breakfast: Keto Egg & Sausage Muffins (like this recipe)

Lunch: Hamburgers and Zucchini Fries (batter in egg and almond flour and either Air Fry or oven fry)

Dinner: Keto Chicken Enchiladas

Day 4 – Leftovers

Breakfast: Bulletproof coffee (1 tsp to tbsp MCT Oil Powder, 12 oz coffee, 1 tbsp Kerrygold butter)

Lunch: Grilled Chicken Salad with a Keto Ranch dressing

Dinner: Beanless Keto Chili (if you want to add some goodies to your bowl of chili, I would suggest cubed avocado, lime juice, fresh cilantro and maybe a little bit of some super fried bacon bits)

Day 5 – Leftovers

Breakfast: Keto Egg & Sausage Muffins (like this recipe)

Lunch: Hamburgers and Zucchini Fries (batter in egg and almond flour and either Air Fry or oven fry)

Dinner: Keto Chicken Enchiladas

Day 6

Breakfast: Bulletproof coffee (1 tsp to tbsp MCT Oil Powder, 12 oz coffee, 1 tbsp Kerrygold butter)

Lunch: Baked chicken thighs with cauliflower mash and roasted zucchini

Dinner: Keto Shrimp Alfredo (cook shrimp in a skillet, add heavy cream and parmesan cheese to make creamy – xanthan gum if needed – and make some zucchini noodles for pasta) with a small side salad topped with ranch from above

Day 7

Breakfast: Keto Egg & Sausage Muffins (like this recipe)

Lunch: Leftover baked chicken thighs with cauliflower mash and roasted zucchini

Dinner: Grilled steak, asparagus and a side salad with the rest of the ranch dressing 

\/ Click The Image To Download Your Printable PDF Here \/

7 day keto meal plan


Just to note, some of these items might seem like a one-time use item, but if you make meals like this each week then it actually becomes easy to use.

For instance, the xanthan gum can last a while and if put in a jar can be kept for a long time.

Also, the MCT Oil Powder keeps well in the container that it comes in. But, if you don't want to get that then you can definitely just use coconut oil or even MCT Oil. Personally, I like the powder because it doesn't leave oil on top of my coffee.

text image of a coupon code

You can use this post to create a new 7-day keto meal plan each time you are ready to for a new meal plan. Or you could use this as a backbone and create a 14-day keto meal plan.

Really, it's up to you and it is totally malleable.

Still struggling with wrapping your head around what to eat or what foods you can even eat on keto?

Check out my Keto Diet Shopping List post. I list out the most common foods people eat on the keto diet.

You can also fill out the form at the end of this post to get sent a printable PDF document of the foods you can eat and I included a blank shopping list printable too :). 

Want to lose weight with keto?

Starting keto can be daunting with all the information out there nowadays. But, I want to help you feel confident and encouraged for starting the keto diet.

Introducing the Keto Freedom 14-Day Detox!

This detox is not your average ordinary detox. You won’t be told to eat boring foods, only drink liquids, survive on juices, or starve yourself to lose weight.
No, that’s just crazy in my mind (I like to eat).

So, what is that 14-day detox all about?

You’ll get a 40+ page guide to keto, 20 recipes, and two weeks of meal plans PLUS shopping lists are already done for you.

Don’t worry, if you want to change it up, you totally can.

I wanted to take the stress out of the first two weeks of being keto so you could focus on your journey rather than scrambling to find information and meals.

Check it out here: https://balanceandlift.com/keto-freedom-14-day-detox/  


Don't forget to pin this post for later!

grilled chicken in a pan