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Keto Meal Plan

This document provides a 5 day keto meal plan including breakfast, lunch, dinner and snack options each day. Each meal lists the macronutrient breakdown as a percentage of fat, protein and carbs as well as the calorie content. The plan aims to keep carbs low, typically under 10% of calories, while getting the majority of calories from fat. Suggestions are also given for 100, 200 and 300 calorie snacks to add on to the daily meals.

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native america
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239 views1 page

Keto Meal Plan

This document provides a 5 day keto meal plan including breakfast, lunch, dinner and snack options each day. Each meal lists the macronutrient breakdown as a percentage of fat, protein and carbs as well as the calorie content. The plan aims to keep carbs low, typically under 10% of calories, while getting the majority of calories from fat. Suggestions are also given for 100, 200 and 300 calorie snacks to add on to the daily meals.

Uploaded by

native america
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Keto Meal Plan

Low carb, high-fat recipes to help you burn fat


and stay on track with keto.

BREAKFAST LUNCH DINNER SNACK


KETO BUTTER TACO BOWL GRILLED SALMON QUICK ITALIAN
COFFEE SHAKE EATS
DAY 1

75% FAT | 20% PROTEIN | 5% CARBS 70% FAT | 22% PROTEIN | 10% CARBS 72% FAT | 18% PROTEIN | 10% CARBS 71% FAT | 22% PROTEIN | 7% CARBS
200 CALORIES 517 CALORIES 595 CALORIES 300 CALORIES

BREAKFAST LUNCH DINNER SNACK


MUSHROOM ITALIAN SAUSAGE SIRLOIN WITH CAPRESE SALAD
OMELET CAULIFLOWER
DAY 2 MASHED POTATOES

71% FAT | 22% PROTEIN | 7% CARBS 71% FAT | 19% PROTEIN | 10% CARBS 71% FAT | 22% PROTEIN | 7% CARBS 74% FAT | 19% PROTEIN | 7% CARBS
540 CALORIES 606 CALORIES 699 CALORIES 190 CALORIES

BREAKFAST LUNCH DINNER SNACK


EGGS AND FRUIT CHICKEN SALAD SHRIMP AND WHITE
VEGETABLES CHOCOLATE
DAY 3 COCONUT SHAKE

69% FAT | 21% PROTEIN | 10% CARBS 64% FAT | 26% PROTEIN | 10% CARBS 71% FAT | 18% PROTEIN | 11% CARBS 72% FAT | 19% PROTEIN | 9% CARBS
555 CALORIES 606 CALORIES 764 CALORIES 297 CALORIES

BREAKFAST LUNCH DINNER SNACK


WALNUT SALMON AND PORK SHOULDER KETO POWDER
STRAWBERRY KALE AND SALAD SMOOTHIE
DAY 4 YOGURT AND COFFEE

78% FAT | 13% PROTEIN | 9% CARBS 73% FAT | 17% PROTEIN | 10% CARBS 72% FAT | 20% PROTEIN | 8% CARBS 73% FAT | 17 PROTEIN | 10% CARBS
515 CALORIES 595 CALORIES 799 CALORIES 270 CALORIES

BREAKFAST LUNCH DINNER SNACK


ASPARAGUS, HAM ROLL-UP SPINACH-TOPPED KETO-TOAST
EGGS, AND BACON STEAK STICKS
DAY 5

72% FAT | 20% PROTEIN | 8% CARBS 72% FAT | 17% PROTEIN | 11% CARBS 69% FAT | 19% PROTEIN | 12% CARBS 77% FAT | 13% PROTEIN | 10% CARBS
529 CALORIES 545 CALORIES 780 CALORIES 280 CALORIES

100 calories plus up: 1oz brie cheese and 1 medium egg fried in ½ Tbsp butter, and 1 slice bacon 200 calories plus up: 25 pistachios + 1oz gouda and 1 serving ZonePerfect Keto shake + large mug of
strong coffee, and 1 cup cauliflower sauteed in 1 Tbsp oil and topped with 2Tbsp whole milk mozzarella 300 calories plus up: 3oz broiled salmon topped with 1 Tbsp olive oil and spices and ¼ cup
deluxe mixed nuts + 5 slices deli salami

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