7-Day Keto Meal PlanWeight loss

Under 50g carbs/day with higher fat from eggs, fish, avocado, and nuts. Very low carb to support ketosis and fat loss.

  • 1,160kcal a day
  • 98 gprotein
  • 34 gcarbs
  • 67 gfat
  • 14recipes

Day 1

1,210 kcal · 92 g protein · 40 g carbs · 73 g fat

Veggie Omelet

Breakfast

Veggie Omelet

280 kcal · P 20 g · C 8 g · F 18 g · 12 min

Recipe

Ingredients

  • 2 eggs
  • 1/2 cup bell pepper, spinach, onion
  • 1 tsp olive oil

Steps

  1. Whisk eggs.
  2. Sauté vegetables, pour in eggs, fold when set.
Turkey Salad

Lunch

Turkey Salad

380 kcal · P 32 g · C 18 g · F 18 g · 15 min

Recipe

Ingredients

  • 4 oz sliced turkey breast
  • 2 cups mixed greens
  • 1 tbsp olive oil vinaigrette

Steps

  1. Toss greens with turkey and dressing.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

Day 2

1,095 kcal · 98 g protein · 30 g carbs · 64 g fat

Egg White Veggie Scramble

Breakfast

Egg White Veggie Scramble

220 kcal · P 24 g · C 8 g · F 10 g · 10 min

Recipe

Ingredients

  • 4 egg whites
  • 1/2 cup bell peppers, diced
  • 1/2 cup spinach
  • 1 tsp olive oil

Steps

  1. Sauté peppers in olive oil 2 minutes.
  2. Add egg whites and spinach; scramble until set.
Chicken Avocado Salad Bowl

Lunch

Chicken Avocado Salad Bowl

410 kcal · P 38 g · C 12 g · F 24 g · 15 min

Recipe

Ingredients

  • 4 oz grilled chicken breast
  • 2 cups mixed greens
  • 1/2 avocado, sliced
  • 1 tbsp olive oil
  • 1 tbsp lemon juice

Steps

  1. Slice grilled chicken and avocado.
  2. Toss greens with olive oil and lemon juice.
  3. Top with chicken and avocado.
Herb Baked Cod

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

  • 2 fillets cod
  • 1 tbsp olive oil
  • 1 tsp dried herbs
  • 1 lemon wedge

Steps

  1. Place cod on a lined baking sheet.
  2. Top with oil, herbs, and lemon.
  3. Bake at 400°F for 15 minutes until flaky.
Walnuts

Snack

Walnuts

185 kcal · P 4 g · C 4 g · F 18 g · 1 min

Recipe

Ingredients

  • 1 oz walnuts

Steps

  1. Portion and enjoy.

Day 3

1,170 kcal · 112 g protein · 26 g carbs · 62 g fat

Spinach & Feta Omelette

Breakfast

Spinach & Feta Omelette

260 kcal · P 22 g · C 4 g · F 16 g · 10 min

Recipe

Ingredients

  • 2 eggs
  • 1 cup spinach
  • 2 tbsp crumbled feta
  • 1 tsp olive oil

Steps

  1. Whisk eggs in a bowl.
  2. Sauté spinach in olive oil until wilted.
  3. Pour in eggs, add feta, fold and cook until set.
Turkey Lettuce Wraps

Lunch

Turkey Lettuce Wraps

360 kcal · P 32 g · C 12 g · F 18 g · 15 min

Recipe

Ingredients

  • 8 oz ground turkey
  • 8 leaves butter lettuce
  • 1 tbsp soy sauce
  • 1 tsp ginger, minced

Steps

  1. Cook turkey with ginger until browned.
  2. Stir in soy sauce.
  3. Spoon into lettuce cups and serve.
Baked Salmon with Lemon

Dinner

Baked Salmon with Lemon

390 kcal · P 34 g · C 4 g · F 24 g · 25 min

Recipe

Ingredients

  • 2 fillets salmon
  • 1 lemon, sliced
  • 1 tbsp olive oil
  • 1 tsp dried dill

Steps

  1. Preheat oven to 400°F.
  2. Place salmon on a lined baking sheet.
  3. Top with lemon, oil, and dill.
  4. Bake 15–18 minutes until flaky.
Cottage Cheese

Snack

Cottage Cheese

160 kcal · P 24 g · C 6 g · F 4 g · 2 min

Recipe

Ingredients

  • 1 cup low-fat cottage cheese

Steps

  1. Serve chilled.

Day 4

1,200 kcal · 92 g protein · 44 g carbs · 73 g fat

Veggie Omelet

Breakfast

Veggie Omelet

280 kcal · P 20 g · C 8 g · F 18 g · 12 min

Recipe

Ingredients

  • 2 eggs
  • 1/2 cup bell pepper, spinach, onion
  • 1 tsp olive oil

Steps

  1. Whisk eggs.
  2. Sauté vegetables, pour in eggs, fold when set.
Chicken Avocado Salad Bowl

Lunch

Chicken Avocado Salad Bowl

410 kcal · P 38 g · C 12 g · F 24 g · 15 min

Recipe

Ingredients

  • 4 oz grilled chicken breast
  • 2 cups mixed greens
  • 1/2 avocado, sliced
  • 1 tbsp olive oil
  • 1 tbsp lemon juice

Steps

  1. Slice grilled chicken and avocado.
  2. Toss greens with olive oil and lemon juice.
  3. Top with chicken and avocado.
Garlic Shrimp Stir-Fry

Dinner

Garlic Shrimp Stir-Fry

340 kcal · P 28 g · C 18 g · F 16 g · 20 min

Recipe

Ingredients

  • 12 oz shrimp, peeled
  • 2 cups broccoli florets
  • 2 cloves garlic, minced
  • 1 tbsp soy sauce

Steps

  1. Stir-fry garlic 30 seconds.
  2. Add shrimp; cook until pink.
  3. Add broccoli and soy sauce; cook 4 minutes.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

Day 5

1,240 kcal · 98 g protein · 34 g carbs · 79 g fat

Veggie Omelet

Breakfast

Veggie Omelet

280 kcal · P 20 g · C 8 g · F 18 g · 12 min

Recipe

Ingredients

  • 2 eggs
  • 1/2 cup bell pepper, spinach, onion
  • 1 tsp olive oil

Steps

  1. Whisk eggs.
  2. Sauté vegetables, pour in eggs, fold when set.
Chicken Avocado Salad Bowl

Lunch

Chicken Avocado Salad Bowl

410 kcal · P 38 g · C 12 g · F 24 g · 15 min

Recipe

Ingredients

  • 4 oz grilled chicken breast
  • 2 cups mixed greens
  • 1/2 avocado, sliced
  • 1 tbsp olive oil
  • 1 tbsp lemon juice

Steps

  1. Slice grilled chicken and avocado.
  2. Toss greens with olive oil and lemon juice.
  3. Top with chicken and avocado.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

Day 6

990 kcal · 105 g protein · 35 g carbs · 43 g fat

Egg White Veggie Scramble

Breakfast

Egg White Veggie Scramble

220 kcal · P 24 g · C 8 g · F 10 g · 10 min

Recipe

Ingredients

  • 4 egg whites
  • 1/2 cup bell peppers, diced
  • 1/2 cup spinach
  • 1 tsp olive oil

Steps

  1. Sauté peppers in olive oil 2 minutes.
  2. Add egg whites and spinach; scramble until set.
Turkey Lettuce Wraps

Lunch

Turkey Lettuce Wraps

360 kcal · P 32 g · C 12 g · F 18 g · 15 min

Recipe

Ingredients

  • 8 oz ground turkey
  • 8 leaves butter lettuce
  • 1 tbsp soy sauce
  • 1 tsp ginger, minced

Steps

  1. Cook turkey with ginger until browned.
  2. Stir in soy sauce.
  3. Spoon into lettuce cups and serve.
Herb Baked Cod

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

  • 2 fillets cod
  • 1 tbsp olive oil
  • 1 tsp dried herbs
  • 1 lemon wedge

Steps

  1. Place cod on a lined baking sheet.
  2. Top with oil, herbs, and lemon.
  3. Bake at 400°F for 15 minutes until flaky.
Greek Yogurt

Snack

Greek Yogurt

130 kcal · P 17 g · C 9 g · F 3 g · 2 min

Recipe

Ingredients

  • 3/4 cup plain Greek yogurt (0%)

Steps

  1. Scoop into a bowl and enjoy.

Day 7

1,215 kcal · 92 g protein · 30 g carbs · 76 g fat

Spinach & Feta Omelette

Breakfast

Spinach & Feta Omelette

260 kcal · P 22 g · C 4 g · F 16 g · 10 min

Recipe

Ingredients

  • 2 eggs
  • 1 cup spinach
  • 2 tbsp crumbled feta
  • 1 tsp olive oil

Steps

  1. Whisk eggs in a bowl.
  2. Sauté spinach in olive oil until wilted.
  3. Pour in eggs, add feta, fold and cook until set.
Turkey Salad

Lunch

Turkey Salad

380 kcal · P 32 g · C 18 g · F 18 g · 15 min

Recipe

Ingredients

  • 4 oz sliced turkey breast
  • 2 cups mixed greens
  • 1 tbsp olive oil vinaigrette

Steps

  1. Toss greens with turkey and dressing.
Baked Salmon with Lemon

Dinner

Baked Salmon with Lemon

390 kcal · P 34 g · C 4 g · F 24 g · 25 min

Recipe

Ingredients

  • 2 fillets salmon
  • 1 lemon, sliced
  • 1 tbsp olive oil
  • 1 tsp dried dill

Steps

  1. Preheat oven to 400°F.
  2. Place salmon on a lined baking sheet.
  3. Top with lemon, oil, and dill.
  4. Bake 15–18 minutes until flaky.
Walnuts

Snack

Walnuts

185 kcal · P 4 g · C 4 g · F 18 g · 1 min

Recipe

Ingredients

  • 1 oz walnuts

Steps

  1. Portion and enjoy.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the keto meal plan?

About 1,160 calories a day on average, with 98 g protein, 34 g carbs and 67 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 14 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the keto plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

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Not sure how much you need? Try the calorie calculator.