Keto meal plan for one person

Written byListonic team

Updated on Nov 22, 2024

The keto meal plan for one person is tailored for individual dietary needs, focusing on single-serving, low-carb, high-fat meals. It includes a variety of simple, easy-to-prepare dishes that fit a solo lifestyle.

This plan is perfect for those on a keto diet living alone. It’s about making keto practical and enjoyable for one, without waste or excess.

Meal plan grocery list

Dairy & eggs

Eggs

Full-fat Greek yogurt

Cheddar cheese

Goat cheese

Meats

Chicken breasts

Chicken thighs

Bacon

Pork chops

Lamb

Fish & seafood

Salmon

Tuna

Shrimp

Fresh grocery

Spinach

Avocado

Mixed greens

Asparagus

Bell peppers

Zucchini

Strawberries

Blueberries

Brussels sprouts

Kale

Cauliflower

Eggplant

Lemon

Plant based

Almond milk

Low-carb protein powder

Chia seeds

Coconut milk

Ground meat substitute

Vegan cheese

Tofu

Keto waffles

Sugar-free syrup

Dry goods

Coconut oil

Olive oil

Flaxseeds

Almonds

Walnuts

Low-carb tortilla

Chicken curry spices

Mushrooms

Meal plan overview

Introducing ""Keto Meal Plan for One Person"", a comprehensive guide for individuals on a ketogenic diet. This plan offers single-serving recipes that are easy to make and perfectly portioned for one.

From satisfying breakfasts to delicious dinners, each keto-friendly meal is designed for simplicity and convenience. Explore a day of eating that's tailored to fit your individual keto journey.

Keto meal plan for one person exemplary product

Foods to eat

Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Avocados: Rich in healthy fats and a versatile ingredient for solo meals.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
Lean Proteins: Chicken, turkey, eggs, and smaller cuts of beef or pork.
Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for snacks.
Berries: Limited quantities of strawberries, blueberries, and raspberries.
Healthy Oils: Olive oil and coconut oil for cooking and added fats.
Sugar-Free Beverages: Water, herbal tea, and black coffee for hydration.

✅Tip

Plan simple, easy-to-prepare meals and consider batch cooking to save time and reduce waste.

Foods not to eat

High-Carb Convenience Foods: Limit packaged snacks and ready-made meals.
Sugar and Sweets: Avoid candies, desserts, and sweetened beverages.
Processed Meats: Choose fresh over processed sausages and deli meats.
Excessive Dairy: Consume dairy in moderation to manage calorie intake.
Grains and Legumes: Steer clear of rice, bread, pasta, beans, and lentils.
Highly Processed Oils: Opt for minimally processed oils for cooking.
Alcohol: Consume alcohol in moderation, if at all, for a solo keto approach.

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Main benefits

The Keto Meal Plan for One Person is tailored for individual servings, making meal preparation and planning convenient for a single person following a ketogenic approach. This plan focuses on easy-to-make, balanced meals that cover essential nutrients while adhering to keto principles.

It encourages portion control and provides a variety of options for satisfying and nutritious meals.

Recommended nutrient breakdown

Protein: 19%

Fat: 70%

Carbs: 8%

Fiber: 2%

Other: 1%

How to budget on this meal plan

Eggs, spinach, and avocado are staples that can be bought in bulk. Olive oil, chicken breasts, and thighs are often cheaper when purchased in larger quantities. Mixed greens, salmon, and asparagus can be more cost-effective when bought in larger sizes. Almond milk, low-carb protein powder, and tuna are keto-friendly and can be bought in bulk.

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Extra tips

Easy-to-prepare keto snacks perfect for a single serving:

Mini caprese salad
Single-serve guacamole with bell pepper slices
One-ingredient cheese taco shells
Single-serve tuna salad
A handful of raspberries
Individual pack of seaweed snacks
Hard-boiled egg with avocado

For a single person's diet, beverage choices should be practical and health-focused. Water is the best for daily hydration. Green tea or black coffee can provide a caffeine boost without added calories. Herbal teas are perfect for relaxation. Smoothies can be a nutritious meal replacement or snack.

Keto for one person is all about tailoring the ketogenic essentials to fit one's personal preference, lifestyle, and nutritional needs. Plan meals that incorporate a good balance of proteins, healthy fats, and low-carb vegetables. Individual meals can be simple and quick, such as a salad with avocado, seeds, and olive oil dressing, or more elaborate like a homemade keto pizza with cauliflower crust.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach, cooked in olive oil
Lunch:Grilled chicken salad with mixed greens, avocado, and olive oil dressing
Dinner:Baked salmon with a side of steamed asparagus
Calories🔥: 1250
Fat💧: 97g
Carbs🌾: 14g
Protein🥩: 85g

Day 2

Breakfast:Keto smoothie with almond milk, spinach, and a scoop of low-carb protein powder
Lunch:Tuna salad with mixed greens and olive oil, no added salt
Dinner:Stir-fried beef with low-carb vegetables like bell peppers and zucchini, cooked in coconut oil
Calories🔥: 1200
Fat💧: 85g
Carbs🌾: 20g
Protein🥩: 85g

Day 3

Breakfast:Chia pudding made with coconut milk and a few berries
Lunch:Cobb salad with hard-boiled eggs, avocado, bacon (in moderation), and olive oil dressing
Dinner:Grilled pork chops with a side of roasted Brussels sprouts
Calories🔥: 1350
Fat💧: 103g
Carbs🌾: 28g
Protein🥩: 76g

Day 4

Breakfast:Omelette with cheese, mushrooms, and a side of sautéed kale
Lunch:Grilled shrimp over mixed greens with olive oil and lemon dressing
Dinner:Chicken curry with coconut milk and a side of cauliflower rice
Calories🔥: 1200
Fat💧: 90g
Carbs🌾: 22g
Protein🥩: 80g

Day 5

Breakfast:Full-fat Greek yogurt with flaxseeds and a handful of nuts
Lunch:Vegan keto wrap with lettuce, avocado, and a variety of low-carb vegetables
Dinner:Zucchini boats stuffed with a ground meat substitute and topped with vegan cheese
Calories🔥: 1200
Fat💧: 90g
Carbs🌾: 40g
Protein🥩: 45g

Day 6

Breakfast:Scrambled tofu with spinach and mushrooms
Lunch:Chicken avocado salad with olive oil and lemon dressing
Dinner:Grilled chicken with a side of roasted eggplant
Calories🔥: 1150
Fat💧: 85g
Carbs🌾: 24g
Protein🥩: 80g

Day 7

Breakfast:Keto waffles with butter and sugar-free syrup
Lunch:Spinach and goat cheese salad with grilled chicken
Dinner:Lamb curry with cauliflower rice
Calories🔥: 1300
Fat💧: 100g
Carbs🌾: 25g
Protein🥩: 80g

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⚠️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.

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