Keto Meal Planning: A Week of Low-Carb Meals Made Easy

A standard ketogenic diet derives approximately 70–75% of calories from fat, 20–25% from protein, and 5–10% from carbohydrates. For a person eating 2,000 calories per day, this translates to roughly 155–165g of fat, 100–125g of protein, and 20–50g of net carbohydrates (total carbohydrates minus dietary fibre). Net carbohydrates, rather than total carbohydrates, are the relevant metric for keto because dietary fibre is not digested and absorbed in the same way as other carbohydrates.

Protein targets on a ketogenic diet are a common source of confusion. Excessive protein — more than approximately 1.6–2.0g per kilogram of body weight — can trigger gluconeogenesis, the process by which the liver converts amino acids to glucose, which may reduce or prevent ketosis. However, inadequate protein causes muscle loss. Finding the right protein range is essential. For most people, targeting 1.2–1.6g of protein per kilogram of body weight and filling remaining calories with fat is a workable approach.

Tracking macros, at least initially, is essentially unavoidable for keto to work. The carbohydrate restriction is strict enough that casual approximation leads to accidental carb overconsumption and prevention of ketosis. Apps such as Cronometer, MyFitnessPal, or Carb Manager allow accurate tracking. After two to four weeks, most people develop sufficient intuition about the carbohydrate content of common foods to relax strict tracking.

The foundation of successful keto meal planning is building meals around foods that are naturally high in fat, moderate in protein, and extremely low in carbohydrates. Proteins: fatty cuts of meat (ribeye, lamb shoulder, chicken thighs, pork belly, duck legs) are preferable to lean cuts because they naturally provide fat alongside protein. Salmon, mackerel, sardines, and other oily fish are excellent keto proteins. Eggs are the most versatile keto food — six eggs provide roughly 36g of protein and 30g of fat with effectively zero carbohydrates.

Fats and oils: extra-virgin olive oil, avocado oil, coconut oil, butter, ghee, lard, and duck fat are all appropriate cooking fats. Avocados are uniquely valuable as a whole food providing fat, fibre, and micronutrients — a whole avocado has approximately 2g of net carbohydrates. Full-fat dairy (double cream, mature cheddar, parmesan, Greek yoghurt, mascarpone) provides fat and protein with low to moderate carbohydrate content.

Vegetables on keto are limited to low-carbohydrate varieties: leafy greens (spinach, kale, rocket, romaine, watercress) are the safest choices with under 1g net carbs per portion. Courgette, cauliflower, broccoli, asparagus, celery, cucumber, bell peppers (in small quantities), and mushrooms are all appropriate. High-carbohydrate vegetables to avoid include potatoes, sweet potatoes, parsnips, carrots (in large quantities), peas, corn, and beetroot.

Here is a practical one-week keto meal plan. Breakfasts: Monday — three-egg omelette with mature cheddar and spinach; Tuesday — avocado with smoked salmon and cream cheese; Wednesday — bulletproof coffee (coffee blended with butter and MCT oil) with bacon and scrambled eggs; Thursday — Greek yoghurt (full-fat) with crushed walnuts and a few raspberries; Friday — fried eggs with grilled halloumi and sliced avocado; Saturday — keto pancakes (almond flour, eggs, cream cheese); Sunday — full keto fry-up (eggs, bacon, mushrooms, grilled tomato, avocado).

Lunches: tuna salad with mayonnaise and cucumber in lettuce cups; chicken Caesar salad (no croutons, full-fat dressing); leftover dinner; egg salad with celery and Dijon mustard; BLT salad with avocado; salmon and cream cheese stuffed avocado. Dinners: Monday — ribeye steak with garlic butter and wilted spinach; Tuesday — baked salmon with asparagus and hollandaise; Wednesday — courgette noodles with slow-cooked lamb ragù; Thursday — chicken thighs with cauliflower mash and green beans; Friday — pork belly with braised cabbage; Saturday — prawn and vegetable stir-fry in coconut cream; Sunday — slow-roasted lamb shoulder with roasted cauliflower.

This week provides approximately 2,000 calories per day at a macro ratio of 70% fat, 25% protein, and 5% carbohydrates, with net carbs consistently under 30g.

The first one to two weeks of a ketogenic diet are typically the most difficult. As glycogen (stored glucose) is depleted and the body adapts to fat metabolism, many people experience a cluster of symptoms collectively called the 'keto flu': fatigue, headaches, brain fog, irritability, muscle cramps, and nausea. These symptoms are largely attributable to electrolyte loss — when glycogen is depleted, the kidneys excrete more sodium, which in turn causes losses of potassium and magnesium.

Proactive electrolyte supplementation is the most effective way to prevent or reduce keto flu. Targets during the adaptation phase are approximately 3–5g of sodium per day (salt your food generously, use salted butter), 3–4g of potassium per day (avocados, leafy greens, and a potassium supplement if needed), and 300–400mg of magnesium per day (magnesium glycinate or citrate is well-tolerated). Adequate hydration is equally important — drink at minimum 2–3 litres of water per day on a ketogenic diet.

For the first two weeks, keto flu symptoms generally resolve as the body upregulates fat metabolism enzymes and the kidneys adjust their electrolyte handling. Cognitive performance may feel impaired during this period — plan the transition for a period without high-stakes cognitive demands if possible.

Successful keto meal planning relies on having the right ingredients available at all times. Key pantry staples to stock: almond flour (for keto baking and breading), coconut flour, MCT oil, various nuts and nut butters (macadamia, almond, pecan — avoid cashews which are higher in carbs), dark chocolate (85%+ cocoa is very low in sugar), tinned fish, quality olive oil, and a variety of vinegars and mustards for dressings.

For the week outlined above, the core shopping list includes: eggs (18), fatty cuts of meat (ribeye steak, lamb shoulder, pork belly, chicken thighs), salmon, prawns, smoked salmon, bacon, halloumi, a selection of full-fat cheeses, double cream, full-fat Greek yoghurt, butter, avocados (6–8), leafy greens (spinach, rocket, romaine), courgettes, cauliflower, asparagus, broccoli, mushrooms, and a selection of fresh herbs.

Weekend meal prep for keto: roast a batch of cauliflower (usable as mash, roasted side, or rice substitute), hard-boil six eggs, pre-make a large batch of keto-friendly salad dressing (olive oil, apple cider vinegar, Dijon mustard), and prepare the week's toughest protein component (the slow-roasted lamb shoulder or braised pork belly) to simply reheat and portion during the week.