7 Day Easy Keto Meal Plan (Grocery Guide Included!)

This 7 day meal plan is 100% free, full of great recipes, and has a balanced macronutrient spilt to keep you on track with your keto diet. It includes breakfast, lunch, dinner, and even the occasional snack!

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Creating a Keto Meal Plan

Weekly Meal Plan

Creating a Keto Meal Plan

When making this keto meal plan we wanted to keep in mind those with busy schedules who don’t always have the time to cook every meal. In this plan there is a focus on healthy and easy meals that are still delicious. Plans change, but that doesn’t mean you can’t still have a good idea on your meals going into the week to keep nutrition your top priority.

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Benefits to Meal Planning

There are tons of benefits to looking at your meals ahead of time. Some of the biggest benefits include:

Knowing your calorie and macro goals will already be perfect. No more end of the day stress trying to find your “perfect” macronutrient food to fit the plan. We’ve already broken down the carbs, fat, and protein so you know the meals will be balanced going into the week.
“Fail to Plan, Plan to Fail”. With a meal plan there is no need to go off the program. You can just look at the plan and see what you need to eat that day. There is mental satisfaction knowing you don’t need to worry about having not prepared for the day.
Budget Master- Planning your meals not only helps you, but also your wallet. There is no need to stop for fast food or order takeout. Plus the grocery guide allows you to know what you need to purchase the next time you are at the store. No more wandering and purchasing foods you don’t need, you have a plan to stick to!

These are just a few of the many benefits to having a meal plan. We recommend everyone have some kind of plan for what they want to eat during the week. It alleviates stress and ensures you stay on track!

Details for This Meal Plan

This is a Monday through Sunday meal plan, however it is 7 days meaning you don’t have to wait until Monday to start the diet. Jump on and start this plan’s “Monday” on your Wednesday, It’s all about prioritizing your mental and physical health first!

This weeks focus is coffee for breakfast. Those who have had keto coffee for breakfast before know the benefits. It helps to keep you full until lunch, as well as giving you an early start on your fats for the day.

“I Don’t Like Coffee for Breakfast, can I Still do This Plan?”

Of course! There are tons of keto substitutions you can make for the bulletproof coffee. Maybe you don’t like the taste of coffee, or maybe you just don’t feel like it fills you up as much as food. That’s totally okay! We have a few keto substitutions you can make for the coffee:

Eggs Cooked in Butter- This will give you tons of fat to start the day, as well as a good amount of protein to keep you satiated.
Bacon, Eggs, and Avocado- This high fat breakfast is tasty and filling, as well as higher in calories from fat than protein. This will give you a good keto fat boost to start the day.
Two Ingredient Keto Yoghurt with Nuts- Our keto yoghurt is rich and creamy making it the ideal keto breakfast for those who don’t like eggs. Top it with some nuts and fruit for an even sweeter keto breakfast.

Weekly Meal Plan

Let’s start meal planning! Download our shopping list and run to the grocery store because it’s time to get prepared. We’re going to breakdown breakfast, lunch, dinner, and snacks on our keto diet meal plan WITH macros included. It doesn’t get much better than that!

Monday

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of choice)

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect *Make 4 servings to eat throughout the week*

Dinner – NY Strip Steak (8oz) with Buttered Cheesy Broccoli

After Dinner Snack – Perfect Keto Birthday Cake Bar Keto Connect’s Favorites – Perfect Keto

Totals for the day: Calories 1787, Protein 116g, Fat 133g, Net Carbs 19g

Tuesday

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of choice)

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect

Dinner – KC Creamy Shrimp Scampi Low Carb Creamy Shrimp Scampi – KetoConnect *Make 4 servings for leftovers the next day*

After Dinner Snack – KC PB chocolate cups TWO Ingredient Keto Peanut Butter Cups – KetoConnect *Make 9 individual pb cups as you will eat them throughout the week*

Totals for the day: Calories 1791, Protein 110g, Fat 132g, Net Carbs 15g

Wednesday

Breakfast – Bulletproof Coffee (2 tbsp HWC, 2 tbsp Butter, sweetener of choice)

Lunch – Leftover KC Creamy Shrimp Scampi Low Carb Creamy Shrimp Scampi – KetoConnect

Dinner – Chicken Thighs (6oz w/skin) with Pesto Sauce and Cheesy Cauliflower (1 oz shredded cheddar cheese and 2 cups cauliflower) *Pesto Sauce can be store bought or made from this recipe Easy Pesto Chicken Recipe – KetoConnect