Keto Meal Plan
The ketogenic diet restricts carbohydrates to under 50g per day, shifting the body into ketosis where fat becomes the primary fuel. This plan provides 1800 calories with 70% fat, 25% protein, and 5% carbohydrates.
1800
kcal/day
25%
Protein
5%
Carbs
70%
Fat
✅ Key Benefits
- •Rapid initial fat loss
- •Reduced appetite from ketones
- •Stable blood sugar
- •Reported mental clarity
Day 1
1550 kcalBreakfastScrambled Eggs on Wholegrain Toast
390 kcal · 28g P · 10 min
Scrambled Eggs on Wholegrain Toast
390 kcal · 28g P · 10 min
3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.
Ingredients:
- •3 large eggs
- •2 slices wholegrain bread
- •50g spinach
- •1 medium tomato
- •1 tsp olive oil
Add a pinch of turmeric to eggs for anti-inflammatory benefit.
LunchGrilled Chicken Caesar Salad
430 kcal · 42g P · 20 min
Grilled Chicken Caesar Salad
430 kcal · 42g P · 20 min
Romaine lettuce, grilled chicken, parmesan shavings, and wholegrain croutons with light Caesar dressing.
Ingredients:
- •160g chicken breast
- •100g romaine lettuce
- •20g parmesan
- •30g wholegrain croutons
- •2 tbsp light Caesar dressing
Afternoon SnackApple & Almonds
190 kcal · 4g P · 1 min
Apple & Almonds
190 kcal · 4g P · 1 min
1 medium apple with 20g unsalted almonds.
Ingredients:
- •1 medium apple
- •20g unsalted almonds
DinnerSalmon with Sweet Potato & Broccoli
540 kcal · 40g P · 30 min
Salmon with Sweet Potato & Broccoli
540 kcal · 40g P · 30 min
Pan-seared salmon fillet with oven-roasted sweet potato and steamed broccoli.
Ingredients:
- •180g salmon fillet
- •200g sweet potato
- •150g broccoli
- •1 tsp olive oil
- •lemon
- •garlic
Day 2
1550 kcalBreakfastAvocado & Poached Egg Toast
450 kcal · 22g P · 12 min
Avocado & Poached Egg Toast
450 kcal · 22g P · 12 min
Mashed avocado on 2 slices wholegrain toast topped with 2 poached eggs and chilli flakes.
Ingredients:
- •1/2 avocado
- •2 slices wholegrain bread
- •2 large eggs
- •chilli flakes
- •lemon juice
- •salt
Add smoked salmon for extra protein if not avoiding fish.
LunchHerb-Grilled Chicken with Roasted Vegetables
430 kcal · 44g P · 35 min
Herb-Grilled Chicken with Roasted Vegetables
430 kcal · 44g P · 35 min
Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.
Ingredients:
- •200g chicken breast
- •100g courgette
- •100g mixed peppers
- •100g cauliflower
- •1 tbsp olive oil
- •rosemary
- •lemon
Afternoon SnackEdamame with Sea Salt
120 kcal · 10g P · 5 min
Edamame with Sea Salt
120 kcal · 10g P · 5 min
Steamed edamame pods lightly salted.
Ingredients:
- •150g frozen edamame pods
- •pinch sea salt
DinnerBaked Salmon with Vegetables & Rice
550 kcal · 42g P · 25 min
Baked Salmon with Vegetables & Rice
550 kcal · 42g P · 25 min
Lemon-herb baked salmon fillet with steamed green beans and brown rice.
Ingredients:
- •180g salmon fillet
- •150g cooked brown rice
- •100g green beans
- •1 lemon
- •1 tsp olive oil
- •dill or parsley
Day 3
1440 kcalBreakfastScrambled Eggs on Wholegrain Toast
390 kcal · 28g P · 10 min
Scrambled Eggs on Wholegrain Toast
390 kcal · 28g P · 10 min
3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.
Ingredients:
- •3 large eggs
- •2 slices wholegrain bread
- •50g spinach
- •1 medium tomato
- •1 tsp olive oil
Add a pinch of turmeric to eggs for anti-inflammatory benefit.
LunchTuna & Salad Wholegrain Wrap
420 kcal · 35g P · 7 min
Tuna & Salad Wholegrain Wrap
420 kcal · 35g P · 7 min
Tinned tuna in spring water mixed with cucumber, sweetcorn, and light mayonnaise, wrapped in a wholegrain tortilla.
Ingredients:
- •1 can tuna in spring water (145g)
- •1 large wholegrain wrap
- •1/4 cucumber
- •30g sweetcorn
- •1 tbsp light mayonnaise
- •mixed leaves
Afternoon SnackCarrot Sticks & Hummus
150 kcal · 5g P · 3 min
Carrot Sticks & Hummus
150 kcal · 5g P · 3 min
Fresh carrot sticks served with 3 tablespoons of hummus.
Ingredients:
- •2 medium carrots
- •60g hummus
DinnerGarlic Prawns with Quinoa & Greens
480 kcal · 38g P · 20 min
Garlic Prawns with Quinoa & Greens
480 kcal · 38g P · 20 min
Juicy garlic-butter prawns on a bed of quinoa with wilted spinach and lemon.
Ingredients:
- •200g raw king prawns
- •150g cooked quinoa
- •100g spinach
- •3 cloves garlic
- •1 tbsp olive oil
- •lemon
Day 4
1540 kcalBreakfastAvocado & Poached Egg Toast
450 kcal · 22g P · 12 min
Avocado & Poached Egg Toast
450 kcal · 22g P · 12 min
Mashed avocado on 2 slices wholegrain toast topped with 2 poached eggs and chilli flakes.
Ingredients:
- •1/2 avocado
- •2 slices wholegrain bread
- •2 large eggs
- •chilli flakes
- •lemon juice
- •salt
Add smoked salmon for extra protein if not avoiding fish.
LunchGrilled Chicken Caesar Salad
430 kcal · 42g P · 20 min
Grilled Chicken Caesar Salad
430 kcal · 42g P · 20 min
Romaine lettuce, grilled chicken, parmesan shavings, and wholegrain croutons with light Caesar dressing.
Ingredients:
- •160g chicken breast
- •100g romaine lettuce
- •20g parmesan
- •30g wholegrain croutons
- •2 tbsp light Caesar dressing
Afternoon SnackEdamame with Sea Salt
120 kcal · 10g P · 5 min
Edamame with Sea Salt
120 kcal · 10g P · 5 min
Steamed edamame pods lightly salted.
Ingredients:
- •150g frozen edamame pods
- •pinch sea salt
DinnerSalmon with Sweet Potato & Broccoli
540 kcal · 40g P · 30 min
Salmon with Sweet Potato & Broccoli
540 kcal · 40g P · 30 min
Pan-seared salmon fillet with oven-roasted sweet potato and steamed broccoli.
Ingredients:
- •180g salmon fillet
- •200g sweet potato
- •150g broccoli
- •1 tsp olive oil
- •lemon
- •garlic
Day 5
1490 kcalBreakfastScrambled Eggs on Wholegrain Toast
390 kcal · 28g P · 10 min
Scrambled Eggs on Wholegrain Toast
390 kcal · 28g P · 10 min
3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.
Ingredients:
- •3 large eggs
- •2 slices wholegrain bread
- •50g spinach
- •1 medium tomato
- •1 tsp olive oil
Add a pinch of turmeric to eggs for anti-inflammatory benefit.
LunchHerb-Grilled Chicken with Roasted Vegetables
430 kcal · 44g P · 35 min
Herb-Grilled Chicken with Roasted Vegetables
430 kcal · 44g P · 35 min
Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.
Ingredients:
- •200g chicken breast
- •100g courgette
- •100g mixed peppers
- •100g cauliflower
- •1 tbsp olive oil
- •rosemary
- •lemon
Afternoon SnackApple & Almonds
190 kcal · 4g P · 1 min
Apple & Almonds
190 kcal · 4g P · 1 min
1 medium apple with 20g unsalted almonds.
Ingredients:
- •1 medium apple
- •20g unsalted almonds
DinnerGarlic Prawns with Quinoa & Greens
480 kcal · 38g P · 20 min
Garlic Prawns with Quinoa & Greens
480 kcal · 38g P · 20 min
Juicy garlic-butter prawns on a bed of quinoa with wilted spinach and lemon.
Ingredients:
- •200g raw king prawns
- •150g cooked quinoa
- •100g spinach
- •3 cloves garlic
- •1 tbsp olive oil
- •lemon
Day 6
1570 kcalBreakfastAvocado & Poached Egg Toast
450 kcal · 22g P · 12 min
Avocado & Poached Egg Toast
450 kcal · 22g P · 12 min
Mashed avocado on 2 slices wholegrain toast topped with 2 poached eggs and chilli flakes.
Ingredients:
- •1/2 avocado
- •2 slices wholegrain bread
- •2 large eggs
- •chilli flakes
- •lemon juice
- •salt
Add smoked salmon for extra protein if not avoiding fish.
LunchTuna & Salad Wholegrain Wrap
420 kcal · 35g P · 7 min
Tuna & Salad Wholegrain Wrap
420 kcal · 35g P · 7 min
Tinned tuna in spring water mixed with cucumber, sweetcorn, and light mayonnaise, wrapped in a wholegrain tortilla.
Ingredients:
- •1 can tuna in spring water (145g)
- •1 large wholegrain wrap
- •1/4 cucumber
- •30g sweetcorn
- •1 tbsp light mayonnaise
- •mixed leaves
Afternoon SnackCarrot Sticks & Hummus
150 kcal · 5g P · 3 min
Carrot Sticks & Hummus
150 kcal · 5g P · 3 min
Fresh carrot sticks served with 3 tablespoons of hummus.
Ingredients:
- •2 medium carrots
- •60g hummus
DinnerBaked Salmon with Vegetables & Rice
550 kcal · 42g P · 25 min
Baked Salmon with Vegetables & Rice
550 kcal · 42g P · 25 min
Lemon-herb baked salmon fillet with steamed green beans and brown rice.
Ingredients:
- •180g salmon fillet
- •150g cooked brown rice
- •100g green beans
- •1 lemon
- •1 tsp olive oil
- •dill or parsley
Day 7
1370 kcalBreakfastScrambled Eggs on Wholegrain Toast
390 kcal · 28g P · 10 min
Scrambled Eggs on Wholegrain Toast
390 kcal · 28g P · 10 min
3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.
Ingredients:
- •3 large eggs
- •2 slices wholegrain bread
- •50g spinach
- •1 medium tomato
- •1 tsp olive oil
Add a pinch of turmeric to eggs for anti-inflammatory benefit.
LunchGrilled Chicken Caesar Salad
430 kcal · 42g P · 20 min
Grilled Chicken Caesar Salad
430 kcal · 42g P · 20 min
Romaine lettuce, grilled chicken, parmesan shavings, and wholegrain croutons with light Caesar dressing.
Ingredients:
- •160g chicken breast
- •100g romaine lettuce
- •20g parmesan
- •30g wholegrain croutons
- •2 tbsp light Caesar dressing
Afternoon SnackEdamame with Sea Salt
120 kcal · 10g P · 5 min
Edamame with Sea Salt
120 kcal · 10g P · 5 min
Steamed edamame pods lightly salted.
Ingredients:
- •150g frozen edamame pods
- •pinch sea salt
DinnerHerb-Grilled Chicken with Roasted Vegetables
430 kcal · 44g P · 35 min
Herb-Grilled Chicken with Roasted Vegetables
430 kcal · 44g P · 35 min
Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.
Ingredients:
- •200g chicken breast
- •100g courgette
- •100g mixed peppers
- •100g cauliflower
- •1 tbsp olive oil
- •rosemary
- •lemon
Who Is This Plan For?
Adults seeking rapid fat loss comfortable with a strict dietary approach. Not suitable for those with type 1 diabetes or kidney conditions without medical supervision.
🔄 Substitution Tips
- →Replace salmon with mackerel for variety.
- →Use cauliflower rice to lower carbs further.
- →Add avocado to any meal for healthy fats.
Frequently Asked Questions
How long does it take to enter ketosis?
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- 1. Paoli A et al. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate diets. Eur J Clin Nutr, 67(8), 789–796.