Keto Diet Plan
The goal of following the ketogenic diet is to put your body into ketosis, which is a different
type of metabolism that burns fat instead of carbohydrate for energy. Ketosis is reached by
following a low-carbohydrate diet. Consuming less than 50 grams of net carbs per day allows
most individuals to remain in ketosis. Net carbs account for all carbohydrates eaten throughout
the day, with dietary fiber subtracted out of your total intake. Below are some of the main
guidelines of following this very low carbohydrate diet:
• While carbohydrate intake is limited to 50 grams or less per day, this still allows for
about 15 grams of carbohydrate to be eaten in 3 meals per day.
• Consume 5 servings of non-starchy vegetables per day. A serving is generally ½ cup of a
cooked vegetable or 1 cup of a raw vegetable. Including at least 1 serving of vegetables
at most meals will help you reach the total goal.
• At least 60 grams of protein should be consumed daily. Lean meats, poultry, and fish are
great sources of protein. Regularly including plant-based proteins is also encouraged.
They typically contain more fiber and less saturated fat than meat, which promotes
heart health. Consuming a protein at each meal will help you reach your total protein
goal. Eating the protein food first during your meal will also ensure that you are hungry
enough for your protein at each meal, since you may become full more quickly. If you
are hungry for a snack between meals, make your snack a protein food.
• Healthy fats, such as oils are encouraged. These keep your heart healthy while providing
a calorie-dense form of nutrition.
• Most fruits are high in carbohydrate, so intake of fruit is typically limited to a maximum
of 1 cup of berries per day since they are lower in carbohydrates.
• Drink at least 64 ounces of fluid per day to remain hydrated and to keep your
electrolytes in balance. Avoid all sugar-sweetened beverages.
• 1200 mg of calcium is a needed per day since it is a key mineral for maintaining bone
healthy. It can be obtained from the diet and through supplements, as needed.
Overall, you’ll notice that you become less hungry throughout the day during ketosis since fat
metabolism is more prolonged than carbohydrate metabolism. This ultimately leads to weight
loss when a constant state of ketosis is maintained. In addition, a low-carb diet can help control
your blood sugar which aids in preventing/managing diabetes.
Planning a ketogenic diet is important to provide you with variety in your meals. Select
vegetables, protein sources, and healthy fats that you enjoy. Also feel free to explore some of
the new low-carb products that are available in grocery stores that may replace regular higher-
carb options in your normal diet.
The following is an example 7-day meal plan with ideas for breakfast, lunch, dinner, and snacks.
Each meal is ~15 or less grams of net carbohydrate. Each snack is 5 or less grams of net
carbohydrate. This is only meant to be a guide with examples, so adjust it to your preference.
Sunday
Monday
Tuesday
Wednesday
Friday
Saturday
Breakfast
2 scrambled eggs
with shredded
cheese
Sauteed
vegetables: ½ cup
cheery tomatoes,
¼ cup kale, and ¼
cup mushrooms
¼ avocado
6 ounces Fairlife
milk; 8 ounces
coffee, tea, or
water
¾ cup “Two
Good” Greek
yogurt or plain
Greek yogurt
1 cup berries
(strawberries,
raspberries,
and/or
blackberries)
6 ounces Fairlife
milk; 8 ounces
coffee, tea, or
water
Breakfast
burrito: 2 eggs,
shredded
cheese, 1 cup
sauteed bell
peppers and
onion on Mission
carb-balanced
tortilla with 2
tbsp salsa and 2
tbsp guacamole
6 ounces Fairlife
milk; 8 ounces
coffee, tea, or
water
Berry smoothie:
¾ cup “Two
Good” Greek
yogurt or plain
Greek yogurt
with ½ cup
mixed berries
(strawberries,
raspberries,
and/or
blackberries)
and 6 ounces
Fairlife milk
8 ounces
coffee, tea, or
water
¾ cup “Two
Good” Greek
yogurt or plain
Greek yogurt
1 cup berries
(strawberries,
raspberries,
and/or
blackberries)
6 ounces
Fairlife milk; 8
ounces coffee,
tea, or water
Egg “nests”: 1
medium
spiralized,
sauteed zucchini
with 2 eggs,
seasoned with
garlic and onion,
and pepper
flakes
¼ avocado
6 ounces Fairlife
milk; 8 ounces
coffee, tea, or
water
Lunch
Salad: 2 cups
greens with 1 cup
(total): chopped
vegetables with 2
ounces diced
turkey, 1 hard-
boiled egg, 1
ounce shredded
cheese, 2 tbsp
vinaigrette, and 1
tbsp lemon juice
16 ounces water
½ cup tuna salad
wrap (on
Mission carb-
balanced tortilla)
with lettuce,
tomato, and
onion
1 cup cucumber
slices with 2 tbsp
low-fat ranch
dressing
16 ounces water
Salad: 2 cups
greens with 1
cup (total):
cherry tomato,
red onion,
cucumber with 2
ounces diced
chicken, 1 ounce
shredded
cheese, 2 tbsp
vinaigrette, and
1 tbsp lemon
juice
16 ounces water
½ cup chicken
salad with
tomato, onion,
and avocado on
2 large lettuce
leaves
1 pickle spear
1 cup celery
sticks with 1
tbsp low-fat
ranch
16 ounces
water
½ cup egg salad
wrap (on
Mission carb-
balanced
tortilla) with
lettuce, tomato,
and onion
1 cup cucumber
slices with 2
tbsp low-fat
ranch dressing
16 ounces
water
Ham, cream
cheese, and
pickle pinwheel
rollups: 2 ounces
sliced ham, 2
tbsp cream
cheese, 1-2
pickle spears
String cheese
1 cup side salad
with 1 tbsp
vinaigrette
16 ounces water
Dinner
3-ounce
hamburger, 1
ounce slice of
cheese, 2 thick
slices tomato and
onion, 1 tbsp
ketchup, 1 tbsp
mustard, eaten
without bun or
on large iceberg
lettuce leaves
2 pickle spears
16 ounces water
3-ounce chicken
breast with 2
tbsp pesto
2 cups roasted
broccoli with 2
tbsp shredded
parmesan
cheese
16 ounces water
1 medium
zucchini,
spiralized into
“noodles” with 4
Gardein
Meatless
Meatballs and ½
cup low-carb
marinara sauce,
topped with
shredded cheese
16 ounces water
3–4-ounce
salmon fillet
with lemon
2 cups
asparagus with
garlic
1 cup spinach
salad with 1
ounce
vinaigrette
16 ounces
water
Lettuce-wrap
tacos: 3 ounces
lean ground
beef, 1/3 cup
black beans, ½
cup sauteed
bell peppers
and onions, and
shredded
cheese
on 2 large
romaine lettuce
leaves, with 2
tbsp salsa, sour
cream, avocado
16 ounces
water
Stir fry: 2 cups
riced cauliflower
with 3 ounces
tofu or chicken,
¼ cup green
onion, 2 tbsp
low-sodium soy
sauce and spices
16 ounces water
Snack
(Optional
at
preferred
time of
the day)
1 ounce almonds
½ cup cottage
cheese
1 ounce string
cheese
1 hard boiled
egg
1 ounce string
cheese
1 ounce
sunflower seeds
* Drink at least 18-24 ounces of additional water throughout the day on every day of the week