7 Day Keto Meal Plan – Easy And Delicious Keto Recipes

If you’re looking for an easy, delicious way to get started on a keto diet, then this 7-day meal plan is for you! With a variety of delicious recipes and simple meal prep tips, you can make your keto journey a breeze.

We have included a variety of breakfast, lunch, dinner, and snack ideas, so you can tailor the meal plan to your tastes and lifestyle. With this 7-day meal plan, you’ll have all the inspiration you need to make delicious and nutritious meals, while sticking to your keto diet!

Day 1: Keto Breakfast Burrito

Start your day off with a delicious and filling breakfast burrito! Not only is this recipe easy to make, but it’s also full of healthy fats, protein, and fiber.

The ketogenic diet has taken the health and fitness world by storm, and for a good reason. Many individuals are embracing the keto lifestyle to reap its numerous benefits, including weight loss, increased energy, and mental clarity. One delightful way to kickstart your day on a keto diet is by indulging in a delicious Keto Breakfast Burrito.

Benefits of Keto Breakfast Burrito

Low Carb and High Fat Content

Unlike traditional breakfast options that are often loaded with carbs, a keto breakfast burrito offers a low-carb alternative. By replacing high-carb ingredients with keto-friendly options, you provide your body with the necessary fats to enter a state of ketosis, promoting fat burning for energy.

Sustained Energy Throughout the Day

The combination of healthy fats and protein in a keto breakfast burrito provides a steady release of energy. Say goodbye to mid-morning crashes and hello to sustained focus and productivity.

Weight Loss Benefits

For those on a weight loss journey, the keto breakfast burrito can be a game-changer. The reduced carb intake prompts the body to burn stored fat for fuel, contributing to effective and sustainable weight loss.

Here's a delicious Keto Breakfast Burrito recipe for you:

Ingredients:

4 large eggs
Salt and pepper, to taste
2 tablespoons unsalted butter
4 low-carb tortillas (look for ones made with almond flour or coconut flour)
4 slices bacon, cooked until crispy
1/2 cup shredded cheddar cheese
1 avocado, sliced
Salsa or hot sauce, for serving (optional)
Fresh cilantro, chopped, for garnish (optional)

Instructions:

Scramble the Eggs:

In a bowl, whisk the eggs and season with salt and pepper to taste.

Cook the Eggs:

In a skillet, melt the butter over medium heat. Add the whisked eggs and scramble them until cooked to your liking.

Prepare the Burrito Assembly:

Lay out the low-carb tortillas on a clean surface. Distribute the scrambled eggs evenly among the tortillas.

Add Bacon Strips:

Place a cooked bacon strip in the center of each tortilla.

Sprinkle with Cheese:

Sprinkle shredded cheddar cheese over the eggs and bacon.

Add Avocado Slices:

Place slices of avocado on top of the cheese.

Fold and Roll:

Fold in the sides of each tortilla, then roll it up tightly to form a burrito.

Optional Grilling:

If desired, you can heat the assembled burritos in a skillet for a minute or two on each side to slightly crisp up the tortilla.

Serve:

Serve the Keto Breakfast Burritos with salsa or hot sauce on the side, if you like. Garnish with chopped fresh cilantro.

Enjoy:

Enjoy your Keto-friendly breakfast burrito!

Feel free to customize the filling with other low-carb ingredients like sautéed vegetables, sausage, or keto-friendly sauces according to your taste preferences.

Day 2: Keto Egg Muffins

On day 2, start your morning off with some delicious keto egg muffins! These muffins are full of healthy fats, protein, and fiber, and they’re perfect for busy mornings.

Here's a simple and delicious Keto Egg Muffins recipe:

Ingredients:

8 large eggs
1/4 cup heavy cream
Salt and pepper, to taste
1 cup shredded cheddar cheese
1/2 cup diced bell peppers (any color)
1/2 cup diced ham or cooked bacon (optional)
1/4 cup chopped green onions
Cooking spray or butter for greasing the muffin tin

Instructions:

Preheat the Oven:

Preheat your oven to 350°F (175°C).

Prepare the Muffin Tin:

Grease a 12-cup muffin tin with cooking spray or butter to prevent sticking.

Whisk the Eggs:

In a bowl, whisk together the eggs and heavy cream. Season with salt and pepper to taste.

Add Cheese and Vegetables:

Stir in the shredded cheddar cheese, diced bell peppers, diced ham or bacon (if using), and chopped green onions. Mix well to combine.

Fill the Muffin Cups:

Pour the egg mixture evenly into the prepared muffin cups, filling each cup about 2/3 full.

Bake in the Oven:

Bake in the preheated oven for 18-20 minutes or until the egg muffins are set and slightly golden on top.

Cool and Serve:

Allow the egg muffins to cool for a few minutes in the muffin tin. Use a knife or spoon to gently lift them out.

Optional Garnish:

Garnish with additional chopped green onions or a sprinkle of cheese if desired.

Enjoy:

Serve the Keto Egg Muffins warm and enjoy!

These Keto Egg Muffins are great for meal prep and can be stored in the refrigerator for a few days. Feel free to customize the ingredients based on your preferences and dietary needs. They make a convenient and tasty low-carb breakfast or snack.

7 Day Keto Meal Plan – Easy And Delicious Keto Recipes

Day 3: Keto Breakfast Sandwich

On day 3, make a delicious keto breakfast sandwich! This is a great way to start the day with protein and healthy fats, without all the carbs.

Here's a Keto Breakfast Sandwich recipe that replaces the traditional bread with keto-friendly alternatives:

Ingredients:

2 large eggs
Salt and pepper, to taste
2 sausage patties or bacon strips
2 slices of keto-friendly bread (such as almond flour or coconut flour bread)
1 tablespoon butter or cooking oil
2 slices of cheese (cheddar, Swiss, or your choice)
Optional toppings: avocado slices, tomato, lettuce, hot sauce

Instructions:

Cook the Sausage or Bacon:

Cook the sausage patties or bacon strips according to the package instructions until they are fully cooked and crispy. Set aside.

Prepare the Eggs:

In a bowl, whisk the eggs and season with salt and pepper to taste.

Cook the Eggs:

In a skillet over medium heat, melt butter or heat cooking oil. Pour in the whisked eggs and scramble them until fully cooked.

Shape the Eggs:

If you have a round mold, you can use it to shape the eggs into rounds similar to the size of your bread. Alternatively, you can fold the scrambled eggs to fit the sandwich.

Assemble the Sandwich:

Place a slice of keto-friendly bread on a plate. Add a slice of cheese, followed by the cooked eggs, and then the sausage or bacon.

Optional Toppings:

Add any optional toppings you desire, such as avocado slices, tomato, lettuce, or a drizzle of hot sauce.

Top with Second Slice of Bread:

Place the second slice of keto-friendly bread on top to complete the sandwich.

Serve:

Serve the Keto Breakfast Sandwich immediately while it's warm and enjoy!

Feel free to customize the sandwich with your favorite keto-friendly ingredients. This recipe provides a low-carb alternative to traditional breakfast sandwiches while still delivering on flavor and satisfaction.

Day 4: Keto Avocado Toast

On day 4, make a delicious and healthy keto avocado toast! This recipe is full of healthy fats, protein, and fiber, and it’s perfect for any meal.

Here's a simple and delicious Keto Avocado Toast recipe:

Ingredients:

1 ripe avocado
2 slices of keto-friendly bread (such as almond flour or coconut flour bread)
1 tablespoon olive oil
Salt and pepper, to taste
Red pepper flakes (optional, for added spice)
Fresh herbs (such as cilantro or parsley), chopped, for garnish
Lemon wedges, for serving (optional)

Instructions:

Toast the Keto-Friendly Bread:

Toast the slices of keto-friendly bread to your liking. You can use a toaster or a toaster oven.

Prepare the Avocado:

While the bread is toasting, cut the ripe avocado in half and remove the pit. Scoop the avocado flesh into a bowl.

Mash the Avocado:

Using a fork, mash the avocado until it reaches your desired level of creaminess. You can leave it slightly chunky or make it smooth.

Season the Avocado:

Drizzle olive oil over the mashed avocado. Season with salt and pepper to taste. Add red pepper flakes if you like a bit of spice.

Spread the Avocado on Toast:

Spread the seasoned mashed avocado evenly over the toasted keto-friendly bread slices.

Garnish:

Garnish the Keto Avocado Toast with chopped fresh herbs, such as cilantro or parsley.

Optional: Lemon Wedges:

Serve with lemon wedges on the side. Squeezing a bit of lemon juice over the avocado adds brightness to the flavor.

Enjoy:

Enjoy your Keto Avocado Toast as a delicious and satisfying low-carb breakfast or snack!

This recipe provides a keto-friendly alternative to traditional avocado toast, allowing you to enjoy the creamy goodness of avocado on a low-carb bread substitute.

Day 5: Keto Salmon Quiche

On day 5, make a delicious and healthy keto salmon quiche! This quiche is full of healthy fats, protein, and fiber, and it’s perfect for any meal.

Here's a Keto Salmon Quiche recipe that's rich in flavor and low in carbs:

Ingredients:

For the Crust:

1 1/2 cups almond flour
1/4 cup coconut flour
1/3 cup melted butter
1 large egg
1/2 teaspoon salt

For the Filling:

1 cup cooked salmon, flaked
1 cup spinach, chopped
1/2 cup cherry tomatoes, halved
1/2 cup feta cheese, crumbled
4 large eggs
1 cup heavy cream
1/2 teaspoon dried dill (or 1 teaspoon fresh dill)
Salt and pepper, to taste

Instructions:

Preheat the Oven:

Preheat your oven to 350°F (175°C).

Prepare the Crust:

In a bowl, mix together almond flour, coconut flour, melted butter, egg, and salt until well combined. Press the mixture into the bottom of a greased pie or quiche dish to form the crust.

Pre-Bake the Crust:

Bake the crust in the preheated oven for 10-12 minutes or until it just starts to turn golden. Remove from the oven and let it cool slightly.

Prepare the Filling:

In a separate bowl, whisk together eggs, heavy cream, dried dill, salt, and pepper.

Assemble the Quiche:

Sprinkle flaked salmon, chopped spinach, halved cherry tomatoes, and crumbled feta cheese evenly over the pre-baked crust.

Pour the Egg Mixture:

Pour the egg and cream mixture over the salmon and vegetable filling in the crust.

Bake the Quiche:

Bake in the oven for 30-35 minutes or until the center is set and the top is golden brown.

Cool and Slice:

Allow the Keto Salmon Quiche to cool for a few minutes before slicing.

Serve and Enjoy:

Serve slices of the quiche warm. It can be enjoyed on its own or with a side salad.

This Keto Salmon Quiche is a flavorful and satisfying dish, perfect for a brunch or any meal. Feel free to customize the filling with your favorite keto-friendly ingredients!

Day 6: Keto Coconut Flour Pancakes

On day 6, make some delicious and healthy keto coconut flour pancakes! This is a great way to start your day with protein and healthy fats, without all the carbs.

Here's a Keto Coconut Flour Pancakes recipe for a low-carb and delicious breakfast:

Ingredients:

1/4 cup coconut flour
1 tablespoon erythritol or preferred keto-friendly sweetener
1/2 teaspoon baking powder
Pinch of salt
3 large eggs
1/4 cup unsweetened almond milk (or any low-carb milk of your choice)
1/2 teaspoon vanilla extract
Butter or coconut oil for cooking

Instructions:

Prepare Dry Ingredients:

In a bowl, whisk together the coconut flour, erythritol, baking powder, and a pinch of salt.

Combine Wet Ingredients:

In a separate bowl, whisk the eggs, almond milk, and vanilla extract until well combined.

Mix Batter:

Add the wet ingredients to the dry ingredients and mix until you have a smooth batter. Let the batter sit for a couple of minutes to allow the coconut flour to absorb the liquid.

Preheat Griddle or Pan:

Heat a griddle or non-stick skillet over medium heat. Add a small amount of butter or coconut oil to coat the surface.

Cook Pancakes:

Scoop about 2 tablespoons of batter for each pancake onto the griddle. Use the back of a spoon to spread the batter into a round shape.

Cook Until Bubbles Form:

Cook the pancakes until you see bubbles forming on the surface and the edges start to set, about 2-3 minutes.

Flip and Cook Other Side:

Carefully flip the pancakes and cook the other side for an additional 1-2 minutes, or until golden brown.

Repeat:

Repeat the process with the remaining batter, adding more butter or oil to the griddle as needed.

Serve:

Serve the Keto Coconut Flour Pancakes warm with your favorite keto-friendly toppings such as sugar-free syrup, berries, or whipped cream.

Enjoy:

Enjoy your delicious low-carb coconut flour pancakes!

These pancakes are a great keto-friendly alternative to traditional pancakes and can be customized with various toppings to suit your taste preferences.

Day 7: Keto Avocado Egg Salad

On day 7, make a delicious keto avocado egg salad! This is a great way to end your week with protein and healthy fats, without all the carbs.

Here's a simple and delicious Keto Avocado Egg Salad recipe:

Ingredients:

4 hard-boiled eggs, peeled and chopped
1 ripe avocado, peeled and diced
2 tablespoons mayonnaise (preferably keto-friendly)
1 tablespoon Dijon mustard
1 tablespoon chopped fresh chives or green onions
Salt and pepper, to taste
Optional: a dash of hot sauce for some heat

Instructions:

Prepare Hard-Boiled Eggs:

Hard boil the eggs, cool them, and peel. Chop the hard-boiled eggs and set them aside.

Prepare Avocado:

In a bowl, dice the ripe avocado.

Combine Eggs and Avocado:

Add the chopped hard-boiled eggs to the diced avocado in the bowl.

Add Mayonnaise and Mustard:

Spoon in the mayonnaise and Dijon mustard. Mix well until all ingredients are evenly combined.

Season and Garnish:

Season the egg salad with salt and pepper to taste. Optionally, add a dash of hot sauce for some extra flavor and heat. Sprinkle chopped chives or green onions on top.

Serve:

Serve the Keto Avocado Egg Salad on its own, on a bed of lettuce, or in a low-carb wrap for a satisfying meal.

Enjoy:

Enjoy this creamy and flavorful Keto Avocado Egg Salad!

Feel free to customize the recipe by adding other keto-friendly ingredients like diced celery, chopped dill, or a squeeze of lemon juice. It's a versatile and nutritious dish that works well for a quick and satisfying keto-friendly meal.

Final Thoughts

This 7-day meal plan is a great way to get started on a delicious and healthy keto diet. With a variety of breakfast, lunch, dinner, and snack ideas, you can tailor the meal plan to your tastes and lifestyle. We hope this meal plan has given you some inspiration and motivation to get started on your keto journey!

7 Day Keto Meal Plan – Easy And Delicious Keto Recipes