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Example Meal Plan

Low-Carb / Keto

For those targeting fat adaptation, weight loss, or metabolic health

Calories/Day1,900 cal/day
Protein120g
Carbs25g net
Fat148g
Avg Prep Time25–40 min avg
Weekly Grocery Cost$95–$110/week
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Your Week at a Glance

Full 7-day schedule — breakfast, lunch, dinner & snack.

DayBreakfastLunchDinnerSnack
MondayBacon & egg cups in ham with sautéed baby spinachBLT lettuce wraps with crispy bacon, avocado & Dijon mayoPan-seared ribeye with roasted asparagus & garlic herb butterString cheese & uncured pepperoni slices
TuesdayAlmond flour waffles with whipped cream & fresh raspberriesTuna salad stuffed into avocado halves with everything bagel seasoningCrispy chicken thighs with creamy mushroom sauce & cauliflower mashCelery sticks with cream cheese & everything bagel seasoning
WednesdaySmoked salmon & cream cheese egg muffins with chivesClassic Cobb salad with blue cheese dressing, egg, bacon & avocadoGarlic butter shrimp scampi over zucchini noodles with parmesanMacadamia nuts
ThursdaySkillet eggs in spicy chorizo tomato sauceCurried egg & olive salad served in butter lettuce cupsPork belly & bok choy stir-fry with sesame oil & gingerParmesan crisps & sliced salami
FridayCloud eggs with crispy prosciutto & fresh herbs on arugulaCaprese chicken salad with fresh mozzarella, basil & extra-virgin olive oilButter-basted halibut with roasted romanesco & lemon beurre blancCastelvetrano olives with salami
SaturdaySheet-pan Italian sausage & vegetable frittataBacon cheeseburger bowl with pickles, mustard, shredded lettuce & cheddarDuck breast with braised red cabbage & walnut–blue cheese saladKeto fat bomb bites — coconut oil, almond butter & 85% dark chocolate
SundayEggs florentine on portobello caps with blender hollandaiseCharcuterie board — brie, manchego, salami, prosciutto, walnuts & berriesWhole roasted chicken with herb pan gravy & thyme-buttered radishesSliced cucumber with smoked salmon roe & crème fraîche

Auto-Generated Grocery List

Organised by aisle — print or send straight to your phone.

Proteins & Deli

  • Ribeye steak (1, ~12 oz)
  • Chicken thighs, skin-on (2 lbs)
  • Whole chicken (4 lbs)
  • Duck breasts (2, ~6 oz each)
  • Pork belly (12 oz)
  • Halibut fillet (2 × 6 oz)
  • Jumbo shrimp, peeled (½ lb)
  • Smoked salmon (4 oz)
  • Canned tuna in olive oil (2 cans)
  • Uncured bacon (1 lb)
  • Prosciutto, sliced (3 oz)
  • Chorizo, cured (4 oz)
  • Italian sausage links (4)
  • Salami & pepperoni (assorted, ½ lb)
  • Eggs, large (2 dozen)

Dairy & Cheese

  • Butter, unsalted (2 sticks)
  • Heavy cream (1 pint)
  • Cream cheese (8 oz)
  • Crème fraîche or sour cream (8 oz)
  • Shredded cheddar (1 bag)
  • Parmesan wedge
  • Fresh mozzarella (8 oz)
  • Blue cheese crumbles (4 oz)
  • Brie (1 small wheel)
  • Manchego (4 oz)
  • String cheese (6 sticks)

Produce

  • Baby spinach (5 oz)
  • Arugula (3 oz)
  • Zucchini (3 medium, for spiralising)
  • Cauliflower (1 large head)
  • Asparagus (1 bunch)
  • Bok choy (2 heads)
  • Romanesco or broccoli (1 head)
  • Red cabbage (½ head)
  • Portobello mushrooms (4 large)
  • Cremini mushrooms (8 oz)
  • Avocados (4)
  • Cherry tomatoes (1 pint)
  • Cucumber (2)
  • Celery (1 bunch)
  • Radishes (1 bunch)
  • Lemons (4)
  • Garlic (2 heads)
  • Fresh herbs: chives, thyme, rosemary, parsley, basil
  • Raspberries & blueberries (small pints, for garnish)

Nuts, Pantry & Low-Carb Staples

  • Almond flour (1 lb, for waffles)
  • Coconut oil (1 jar)
  • Almond butter (1 jar)
  • Dark chocolate, 85%+ (2 bars)
  • Walnuts & macadamia nuts (1 bag each)
  • Castelvetrano olives & kalamata olives
  • Extra-virgin olive oil & sesame oil
  • Dijon mustard
  • Everything bagel seasoning
  • Coconut aminos (for stir-fry)
  • Low-carb hot sauce
  • Smoked paprika, Italian seasoning, cumin
  • Keto-friendly sweetener (erythritol or allulose)

Nutrition Overview

Maintaining under 25g net carbohydrates per day shifts the body's primary fuel source from glucose to fat (ketosis). With 148g of fat and 120g of protein daily, this plan is designed to preserve lean muscle while enabling fat loss. Diverse animal proteins — beef, pork, poultry, and seafood — ensure a complete amino acid profile. Electrolytes are maintained through sodium from deli meats and aged cheeses, and potassium from avocado, leafy greens, and mushrooms. Note: some individuals experience a 2–4 week adaptation period (the so-called " keto flu") when starting. Weekly grocery cost runs $95–$110 due to the emphasis on quality proteins and specialty fats.

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