A keto meal plan typically consists of foods that are high in fat, moderate in protein, and very low in carbohydrates. This dietary approach aims to put your body in a state of ketosis, where it primarily burns fat for energy instead of carbohydrates. Here’s a sample keto meal plan to get you started. Keep in mind that individual calorie and macronutrient needs can vary, so you may need to adjust portions to fit your specific requirements.

Day 1:

Breakfast:

Scrambled eggs with spinach and feta cheese cooked in olive oil.
Avocado slices on the side.

Lunch:

Grilled chicken breast with a side salad of mixed greens, cherry tomatoes, cucumber, and a high-fat dressing like ranch or Caesar.

Snack:

A handful of almonds or walnuts.

Dinner:

Baked salmon with a lemon-butter sauce.
Steamed broccoli with a sprinkle of Parmesan cheese.

Day 2:

Breakfast:

Greek yogurt topped with berries and crushed nuts (choose full-fat Greek yogurt).

Lunch:

Spinach and arugula salad with grilled shrimp, cherry tomatoes, and an olive oil and vinegar dressing.

Snack:

Celery sticks with cream cheese or peanut butter.

Dinner:

Beef stir-fry with broccoli, bell peppers, and a low-carb stir-fry sauce (soy sauce, garlic, ginger, and a sugar substitute).

Day 3:

Breakfast:

Omelette with bacon, cheese, and bell peppers.

Lunch:

Tuna salad made with mayonnaise and chopped pickles, served on a bed of lettuce.

Snack:

Pork rinds or kale chips.

Dinner:

Grilled lamb chops with a side of asparagus drizzled with olive oil and garlic.

Day 4:

Breakfast:

Smoothie made with unsweetened almond milk, spinach, avocado, and protein powder (low in carbs).

Lunch:

Turkey and cheese roll-ups with lettuce and mayonnaise.

Snack:

Hard-boiled eggs.

Dinner:

Baked chicken thighs with a creamy mushroom sauce.
Roasted Brussels sprouts with bacon.

Day 5:

Breakfast:

Full-fat cottage cheese with sliced strawberries and a sprinkle of chia seeds.

Lunch:

Caesar salad with grilled chicken, Parmesan cheese, and Caesar dressing.

Snack:

Cucumber slices with guacamole.

Dinner:

Pan-seared tilapia with a side of sautéed spinach in garlic and butter.

Remember to drink plenty of water throughout the day, as staying hydrated is essential on a keto diet. Additionally, it’s a good idea to consult with a healthcare professional or registered dietitian before starting a keto meal plan, especially if you have any underlying health conditions or concerns. They can provide personalized guidance and ensure that the diet is safe and suitable for your individual needs.