The Best Keto Meal Plan (Little To NO Cooking!)

This downloadable 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 tons of easy meals that require minimal cooking, but still taste delicious!

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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. There is a focus on healthy yet super 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. Plus since all these meals have so little cook time you don’t even have to prep anything!

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 the easiest yet most nutrient dense meals possible. While we write a food blog, cooking isn’t always our favorite thing. Sometimes we just want quick convenience foods like frozen keto pizzas and keto bars too. The only problem is we know that wouldn’t make us feel good, so instead we opt for more nutritious easy to make meals. That’s why we’ve compiled all our healthy minimal cooking meals below.

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 – KC Mug Cake Bread with Peanut Butter Keto Mug Bread in 90 Seconds – KetoConnect **This will be made 5 times this week so feel free to make the dry mix at the beginning of the week. We make a big batch and put it into a sealable container: (1 cup Almond Flour, ⅛ cup Psyllium husk powder, 3 tbsp ground golden flaxseed meal, 1 tsp baking powder, and ¼ tsp salt).

Lunch – KC Curry Egg Salad Healthy Egg Salad | Two Ways! – KetoConnect **To make this an even quicker meal with less cooking, buy pre cooked hard boiled eggs

Dinner – Beef Sirloin Steak (8oz) with buttered Green BeansAfter Dinner Snack – Perfect Keto Birthday Cake Bar Keto Connect’s Favorites – Perfect Keto

Totals for the day: Calories 1712, Protein 109g, Fat 129g, Net Carbs 21g

Tuesday

Breakfast – KC Blueberry Cheesecake Smoothie Keto Blueberry Cheesecake Smoothie | 5 Minute Snack! – KetoConnect

Lunch – Adult Lunchable – Pepperoni (2 oz) Mozzarella String Cheese, and Macadamia nuts (1.5 oz)

Dinner – Salmon (8oz) with asparagus (I like to make this a one sheet pan meal and cook salmon and asparagus together in oven at 350 degrees for around 12 minutes…depending on thickness and desired temperature of salmon)

After Dinner Snack – Blackberries

Totals for the day: Calories 1716, Protein 114g, Fat 127g, Net Carbs 21g

Wednesday

keto mug bread being spread with butter melting

Breakfast – KC Mug Cake Bread with Peanut Butter Keto Mug Bread in 90 Seconds – KetoConnect

Lunch – Simple Chicken Salad – Canned Chicken (6 oz), Mayo (2 tbsp), and celery

Snack – Sardines in Water and Epic Bar

Dinner – Sausage and Veggie bowl (Cut up 5 oz of Italian Sausage, combine with ½ Bell Pepper, ½ Onion, 1 small Zucchini. Sauté in pan with 1 tsp Avocado oil until desired doneness)

Totals for the day: Calories 1740, Protein 116g, Fat 129g, Net Carbs 24g

Thursday

Egg roll in a bowl plated in the center of the image

Thursday

Breakfast – KC Mug Cake Bread with Peanut Butter Keto Mug Bread in 90 Seconds – KetoConnect

Lunch – Smoked Salmon (5 oz) and Macadamia Nuts (2 oz)

Dinner – KC Egg Roll in a Bowl Egg Roll in a Bowl (10 Minute Dinner) – KetoConnect **Make 4 Servings as this will be eaten as leftovers

Totals for the day: Calories 1738, Protein 105g, Fat 135g, Net Carbs 18g

Friday

Breakfast – KC Blueberry Cheesecake Smoothie Keto Blueberry Cheesecake Smoothie | 5 Minute Snack! – KetoConnect

Lunch – KC Egg Roll in a Bowl Egg Roll in a Bowl (10 Minute Dinner) – KetoConnect with an Avocado

Dinner – Beef Ribeye Steak (8 oz) with Broccoli (cooked in avocado oil and seasoned to taste)

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

Totals for the day: Calories 1737, Protein 108g, Fat 130g, Net Carbs 23g

Saturday

No carb keto pizza crust made with chicken.

Breakfast – KC Mug Cake Bread with Peanut Butter Keto Mug Bread in 90 Seconds – KetoConnect

Lunch – KC Curry Egg Salad Healthy Egg Salad | Two Ways! – KetoConnect

Snack – Almonds (1.5oz)

Dinner – KC Chicken Crust Pizza ZERO Carb Chicken Crust Pizza Recipe – KetoConnect (Top with pizza sauce ⅓ cup, mozzarella cheese ⅓ cup, and pepperoni 1.5 oz)