7 Day Easy Keto Meal Plan (Grocery Guide Included!)


This 7 day meal plan is 100% free, filled with nice recipes, and has a balanced macronutrient spilt to maintain you on monitor along with your keto weight loss program. It contains breakfast, lunch, dinner, and even the occasional snack!

Meal Planner Pin

Creating a Keto Meal Plan

When making this keto meal plan we needed to remember these with busy schedules who don’t all the time have the time to prepare dinner each meal. In this plan there’s a concentrate on wholesome and simple meals which can be nonetheless scrumptious. Plans change, however that doesn’t imply you may’t nonetheless have a good suggestion in your meals going into the week to maintain diet your high precedence.

coffee for breakfast meal plan download

Download This Weeks Meal Plan

Full Meal Plan AND Shopping List

Benefits to Meal Planning

There are tons of advantages to taking a look at your meals forward of time. Some of the most important advantages embody:

  • Knowing your calorie and macro targets will already be excellent. No extra finish of the day stress looking for your “perfect” macronutrient meals to suit the plan. We’ve already damaged down the carbs, fats, and protein so you understand the meals will probably be balanced going into the week.
  • “Fail to Plan, Plan to Fail”. With a meal plan there is no such thing as a must go off this system. You can simply have a look at the plan and see what you must eat that day. There is psychological satisfaction figuring out you don’t want to fret about having not ready for the day.
  • Budget Master- Planning your meals not solely helps you, but in addition your pockets. There isn’t any must cease for quick meals or order takeout. Plus the grocery information lets you know what you must buy the following time you’re on the retailer. No extra wandering and buying meals you don’t want, you might have a plan to stay to!

These are only a few of the numerous advantages to having a meal plan. We suggest everybody have some sort of plan for what they wish to eat in the course of the week. It alleviates stress and ensures you keep on monitor!

Details for This Meal Plan

This is a Monday by Sunday meal plan, nonetheless it’s 7 days which means you don’t have to attend till Monday to start out the weight loss program. Jump on and begin this plan’s “Monday” in your Wednesday, It’s all about prioritizing your psychological and bodily well being first!

This weeks focus is espresso for breakfast. Those who’ve had keto espresso for breakfast earlier than know the advantages. It helps to maintain you full till lunch, in addition to supplying you with an early begin in your fat for the day.

“I Don’t Like Coffee for Breakfast, can I Still do This Plan?”

Of course! There are tons of keto substitutions you can also make for the bulletproof espresso. Maybe you don’t just like the style of espresso, or possibly you simply don’t really feel prefer it fills you up as a lot as meals. That’s completely okay! We have a number of keto substitutions you can also make for the espresso:

  • Eggs Cooked in Butter- This gives you tons of fats to start out the day, in addition to quantity of protein to maintain you satiated.
  • Bacon, Eggs, and Avocado- This excessive fats breakfast is tasty and filling, in addition to increased in energy from fats than protein. This gives you keto fats enhance to start out the day.
  • Two Ingredient Keto Yoghurt with Nuts- Our keto yoghurt is wealthy and creamy making it the perfect keto breakfast for many who don’t like eggs. Top it with some nuts and fruit for an excellent sweeter keto breakfast.

Weekly Meal Plan

Let’s begin meal planning! Download our buying checklist and run to the grocery retailer as a result of it’s time to get ready. We’re going to breakdown breakfast, lunch, dinner, and snacks on our keto weight loss program meal plan WITH macros included. It doesn’t get significantly better than that!

Monday

Bulletproof coffee keto recipe

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of alternative)

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect *Make four servings to eat all through the week*

Dinner – NY Strip Steak (8oz) with Buttered Cheesy Broccoli

After Dinner Snack – Perfect Keto Birthday Cake Bar Keto Connect’s Favorites – Perfect Keto

Monday January Meal Prep

Totals for the day: Calories 1787, Protein 116g, Fat 133g, Net Carbs 19g

Tuesday

chili with bacon served to eat

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of alternative)

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect

Dinner – KC Creamy Shrimp Scampi Low Carb Creamy Shrimp Scampi – KetoConnect *Make four servings for leftovers the following day*

After Dinner Snack – KC PB chocolate cups TWO Ingredient Keto Peanut Butter Cups – KetoConnect *Make 9 particular person pb cups as you’ll eat them all through the week*

Tuesday January Meal Prep

Totals for the day: Calories 1791, Protein 110g, Fat 132g, Net Carbs 15g

Wednesday

Finished shrimp scampi

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of alternative)

Lunch – Leftover KC Creamy Shrimp Scampi Low Carb Creamy Shrimp Scampi – KetoConnect

Dinner – Chicken Thighs (6oz w/pores and skin) with Pesto Sauce and Cheesy Cauliflower (1 ouncesshredded cheddar cheese and a pair of cups cauliflower) *Pesto Sauce could be retailer purchased or constructed from this recipe Easy Pesto Chicken Recipe – KetoConnect

Wednesday January Meal Prep

Totals for the day: Calories 1766, Protein 114g, Fat 129g, Net Carbs 14g

Thursday

Berries and Cream

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of alternative)

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect 

Dinner – KC Bacon and Apple Cider Vinegar Pork Chops Apple Pork Chops | Bacon and Apple Cider Vinegar Sauce! – KetoConnect

After Dinner Snack – Whipped Cream and Berries (whip ¼ of HWC with sweetener of alternative and add 1 cup of Blackberries)

Thursday January Meal prep

Totals for the day: Calories 1742, Protein 118g, Fat 128g, Net Carbs 16g

Friday

Keto salmon curry over zoodles

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of alternative)

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect (add 1 tbsp of bitter cream and ¼ cup shredded cheddar cheese)

Snack – Venison EPIC bar 

Dinner – Keto Connect Salmon Curry

After Dinner Snack – KC PB chocolate cups TWO Ingredient Keto Peanut Butter Cups – KetoConnect

Friday January Meal Prep

Totals for the day: Calories 1752, Protein 118g, Fat 130g, Net Carbs 19g

Saturday

Bunless burger with avocado

Breakfast – Coffee with cream (2 tbsp HWC, sweetener of alternative)                     2 Keto Blueberry Muffins *Make four muffins for leftovers tomorrow*

Lunch – Bunless Cheeseburger with Avocado (5oz burger, 1oz cheese, ½ of avocado)

Dinner – KC Chicken Stir Fry (add ¼ cup shredded cheddar cheese and 1 tbsp of bitter cream) *Make four servings for leftovers tomorrow*

After Dinner Snack – KC PB chocolate cups TWO Ingredient Keto Peanut Butter Cups – KetoConnect

Saturday January Meal Prep

Totals for the day: Calories 1801, Protein 117g, Fat 132g, Net Carbs 20g

Sunday

Breakfast – Coffee with cream (2 tbsp HWC, sweetener of alternative)                           2 Keto Blueberry Muffins

Lunch – KC Chicken Stir Fry (add ¼ cup shredded cheddar cheese and 1 tbsp of bitter cream)

Dinner – Ribeye Steak with goat cheese and buttery broccoli (8oz steak, 1oz goat cheese, 1 cup broccoli and 1 tbsp butter)

Sunday January Meal Prep

Totals for the day: Calories 1799, Protein 117g, Fat 135g, Net Carbs 21g

*** This is a basic information, regulate parts and energy primarily based in your distinctive wants.

coffee for breakfast meal plan download

Download This Weeks Meal Plan

Full Meal Plan AND Shopping List



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