Weekly Ketogenic Meal Plan: A Practical Example

A concrete example helps move from macronutrient theory (see the fourth article in this series) to real meals. The plan below is calibrated for an indicative 1,800 kcal, about 110 g of protein, 25–30 g of net carbohydrates and the remainder from fat: a starting point to adapt to your personal needs, not a universal template.

Table of dishes and ingredients for a weekly ketogenic meal plan — A weekly plan works best when it starts with simple, varied and realistic dishes.

7-day menu

Day	Breakfast	Lunch	Dinner
Monday	Scrambled eggs with avocado and spinach sautéed in butter	Chicken salad, extra-virgin olive oil, feta cheese and olives	Oven-baked salmon with broccoli dressed with oil
Tuesday	Full-fat Greek yogurt with almonds and chia seeds	Tuna bowl with hard-boiled eggs, mayonnaise and cucumbers	Sliced beef steak with sautéed mushrooms
Wednesday	Cheese and zucchini frittata	Smoked salmon, avocado and rocket salad	Chicken curry with cream and cauliflower
Thursday	Chia pudding with coconut milk and berries	Bunless beef burger with cheese and salad	Prawns sautéed with zucchini and garlic in extra-virgin olive oil
Friday	Soft-boiled eggs with grilled asparagus	Leftover chicken curry	Pork fillet with cauliflower purée
Saturday	Keto pancakes (almond flour) with butter	Caprese salad with plenty of extra-virgin olive oil	Sea bass baked in foil with mixed vegetables
Sunday	Omelette with cheese and bacon	Roast beef with mixed salad and extra-virgin olive oil	Broccoli and cheese soup

Visual outline of seven days of ketogenic meals — The week alternates sources of protein, vegetables and quality fats.

Compatible snacks

Small portions of nuts (a handful), cheese, olives, celery sticks with almond butter or a hard-boiled egg. Limit industrially packaged "keto" snacks, which are often high in sweeteners that some people tolerate less well than the label suggests.

Small ketogenic snacks: almonds, olives, cheese, celery and egg — Snacks remain optional: small portions and recognizable ingredients make them easier to manage.

How to adapt the plan

Different calorie needs:increase or reduce portions of fats (oil, butter, avocado) while keeping protein and carbohydrates stable, following the calculation method in the fourth article.
Food preferences:each meal can be swapped for another of the same type from the permitted-food list (the third article in this series), as long as the overall macronutrient balance for the day is maintained.
Time budget:cooking double quantities of proteins and vegetables 2–3 times a week drastically reduces kitchen time on weekdays.
Social life and restaurants:most kitchens offer at least one meat or fish option with non-starchy vegetables; asking to replace bread, pasta or potatoes with vegetables is almost always possible.

Illustration of a person adapting the plan between home and a restaurant — Planning should stay flexible: you can change a meal while keeping the day's balance.

Containers with chicken, salmon, broccoli and cauliflower prepared in advance — Cooking a few basics in advance makes the plan easier to follow on busy days.

Basic shopping list

Eggs, meat (beef, chicken, pork), oily fish, assorted cheeses, cream, butter, extra-virgin olive oil, avocado, leafy greens, broccoli, cauliflower, zucchini, mushrooms, nuts and olives. This base covers most meals in the plan; vary the combinations throughout the week.

Basket of basic ingredients for a ketogenic week — A simple, repeatable shop lets you vary meals without complicating the week.

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