Keto meal plan for dieting

The keto meal plan for dieting is tailored for effective weight loss. It focuses on high-fat, moderate-protein, and low-carbohydrate foods to trigger ketosis, a state where the body burns fat for energy.

This plan is designed to help shed pounds while satisfying hunger. It’s a strategic approach to dieting, emphasizing fat loss through ketosis.

Complete meal plan

Free shopping list

Article reviewed

Meal plan grocery list

Avocados

Eggs

Almonds

Feta cheese

Chicken breasts

Bacon

Salmon

Asparagus

Celery

Cream cheese

Greek yogurt

Chia seeds

Walnuts

String cheese

Cucumber

Guacamole

Lamb chops

Cauliflower

Pumpkin seeds

Shrimp

Lettuce

Spinach leaves

Cherry tomatoes

Lemon

Pork chops

Ham

Raspberries

Nuts

Olive oil

Pork chop

Spinach

Cheese slices

Trout

Almond milk

Spinach

Low-carb protein powder

Beef steak

Macadamia nuts

Goat cheese

Smoked salmon

Share this list

Meal plan overview

Introducing ""Keto Meal Plan for Dieting"", a comprehensive guide for those seeking weight loss through a ketogenic diet. This plan focuses on foods that promote ketosis, aiding in effective fat burning.

Each meal and snack is chosen for its ability to support your weight loss journey while keeping you satiated and energized. Embrace a day of ketogenic eating that's as enjoyable as it is effective for weight loss.

Keto meal plan for dieting exemplary product

Foods to eat

Fatty Fish: Salmon, trout, and sardines for omega-3 fatty acids.
Avocados: Rich in healthy fats and fiber.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
Lean Meats: Chicken breast, turkey, lean cuts of beef, and pork.
Eggs: A low-calorie protein source and versatile keto option.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for satiety.
Healthy Oils: Olive oil, coconut oil, and avocado oil for cooking.
Full-Fat Dairy: Cheese, butter, and high-fat cream in moderation.
Sugar-Free Beverages: Water, herbal tea, and black coffee.
Sugar-Free Sweeteners: Stevia, erythritol, or monk fruit for keto-friendly sweetness.

✅ Tip

Practice portion control even with keto-friendly foods to avoid excessive calorie intake.

Foods not to eat

High-Carb Foods: Grains, sugar, and starchy vegetables.
Fruit: Limit high-sugar fruits to stay within carb limits.
Processed Foods: Avoid processed snacks and foods with hidden carbs.
Legumes: Beans, lentils, and chickpeas are high in carbs.
High-Sugar Sauces: Avoid sugary condiments and dressings.
Grain-Based Foods: Stay away from bread, pasta, and rice.
Alcohol: Limit alcohol intake to support weight loss goals.
Highly Processed Oils: Avoid vegetable and seed oils.

Join 20M+ smart shoppers worldwide

Main benefits

The Keto Meal Plan for Dieting utilizes a ketogenic approach to support weight loss goals. This plan emphasizes low-carb, high-fat foods to induce and maintain ketosis. By promoting fat utilization for energy, the plan may contribute to effective weight loss.

Additionally, it includes a variety of nutrient-dense foods to ensure balanced nutrition while adhering to a ketogenic lifestyle.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

For those on a keto diet, focus on high-fat, low-carb foods to stay in ketosis while losing weight. Here are some suitable alternatives:

Avocados could be swapped with olives, providing healthy fats and a savory flavor.
Eggs might be replaced with egg whites for a leaner protein option.
Almonds can be exchanged for pecans, offering a different nut option with similar benefits.
Feta cheese could be varied with goat cheese, providing a creamy texture and tangy flavor.
Cauliflower might be replaced with broccoli, offering a similar low-carb vegetable with different nutrients.

How to budget on this meal plan

Avocados and eggs can be more economical when bought in bulk. Almonds and feta cheese are often cheaper when purchased in larger quantities. Chicken breasts and bacon can be bought in bulk for savings. Salmon and asparagus are more affordable when bought in season or in larger quantities.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Extra tips

Any healthy snack ideas?

Keto dieting snacks are low in carbs and calories but high in nutrients:

Zucchini chips
Chia seed pudding with almond milk
Flaxseed crackers with avocado
Almonds
Roasted seaweed snacks
Beef jerky (sugar-free)
Kale chips

What should I drink on this meal plan?

For Keto dieting, water remains the cornerstone for hydration. Green tea and black coffee can aid in metabolism and provide antioxidants. Keto-friendly bone broth is nourishing and filling, helping to curb hunger. Unsweetened almond milk and coconut milk are great dairy alternatives that fit within keto macros.

How to get even more nutrients?

Keto dieting involves reducing carbohydrate intake significantly to shift your body into a state of ketosis, where it burns fat for fuel. Concentrate on high-fat, moderate-protein, and low-carbohydrate foods. Good fat sources include butter, cream, and healthy oils, while proteins might come from meats, fish, and eggs. Carbs are primarily obtained from leafy greens and non-starchy vegetables, ensuring you still receive necessary fiber and micronutrients.

Meal plan suggestion

Keto Meal Plan for Dieting

Day 1

Breakfast: Avocado and egg salad
Snack: A handful of almonds
Lunch: Grilled chicken Caesar salad, no croutons, with Caesar dressing
Snack: Celery sticks with cream cheese
Dinner: Baked salmon with a side of steamed asparagus

Calories: 1460 Fat: 113g Carbs: 28g Protein: 88g

Day 2

Breakfast: Scrambled eggs with spinach and feta cheese
Snack: A small avocado
Lunch: Tuna salad with mixed greens and olive oil
Snack: A handful of walnuts
Dinner: Beef stir-fry with low-carb vegetables like bell peppers and zucchini

Calories: 1470 Fat: 115g Carbs: 34g Protein: 112g

Day 3

Breakfast: Greek yogurt with a sprinkle of chia seeds and a few berries
Snack: String cheese
Lunch: Cobb salad with hard-boiled eggs, bacon, avocado, and blue cheese
Snack: Sliced cucumber with guacamole
Dinner: Grilled lamb chops with a side of roasted cauliflower

Calories: 1380 Fat: 98g Carbs: 30g Protein: 88g

Day 4

Breakfast: Keto pancakes with butter and sugar-free syrup
Snack: A handful of pumpkin seeds
Lunch: Grilled shrimp over mixed greens with olive oil and lemon dressing
Snack: Hard-boiled eggs
Dinner: Pork chop with a side of asparagus and a small garden salad

Calories: 1340 Fat: 96g Carbs: 25g Protein: 116g

Day 5

Breakfast: Omelette with cheese, ham, and a side of avocado
Snack: A small handful of raspberries
Lunch: Chicken salad with mixed greens, nuts, and olive oil dressing
Snack: Cheese slices
Dinner: Baked trout with a side of steamed spinach

Calories: 1350 Fat: 100g Carbs: 27g Protein: 98g

Day 6

Breakfast: Smoothie with almond milk, spinach, and a scoop of low-carb protein powder
Snack: A handful of olives
Lunch: Turkey lettuce wraps with avocado and cheese
Snack: Bell pepper slices with cream cheese
Dinner: Grilled chicken with a side of roasted eggplant

Calories: 1160 Fat: 83g Carbs: 30g Protein: 83g

Day 7

Breakfast: Scrambled eggs with smoked salmon
Snack: A small handful of macadamia nuts
Lunch: Spinach and goat cheese salad with grilled chicken
Snack: Sliced cucumber
Dinner: Beef steak with a side of asparagus and a small garden salad

Calories: 1490 Fat: 112g Carbs: 26g Protein: 103g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.