The hardest part of starting keto is often just deciding what to eat. Here's a simple 7-day menu built from ordinary whole foods — no special products needed. It's a template, not a prescription: adjust portions to hit your own targets (see how to calculate your macros), and swap meals you don't like.

Each day lands roughly around 20–30 g net carbs. Drink plenty of water and keep your electrolytes up, especially the first week.

The plan

Day 1

  • Breakfast: Scrambled eggs with cheese, cooked in butter
  • Lunch: Big chicken salad with olive oil, avocado, and greens
  • Dinner: Salmon with roasted broccoli

Day 2

  • Breakfast: Greek yogurt (unsweetened) with a few berries and walnuts
  • Lunch: Bun-less burger with cheese, side salad
  • Dinner: Pork chops with sautéed zucchini

Day 3

  • Breakfast: Omelette with spinach, mushrooms, and feta
  • Lunch: Tuna salad in lettuce wraps with mayo and celery
  • Dinner: Steak with buttered green beans

Day 4

  • Breakfast: Boiled eggs and avocado
  • Lunch: Leftover steak over a big salad
  • Dinner: Baked chicken thighs with cauliflower mash

Day 5

  • Breakfast: Bacon and eggs
  • Lunch: Cheese, olives, cold cuts, and cucumber (a "keto snack plate")
  • Dinner: Shrimp stir-fried in butter with peppers and broccoli (no rice)

Day 6

  • Breakfast: Cottage cheese with a few raspberries and seeds
  • Lunch: Chicken Caesar salad (no croutons)
  • Dinner: Meatballs in tomato sauce with courgette noodles

Day 7

  • Breakfast: Veggie omelette with cheese
  • Lunch: Salmon and avocado salad
  • Dinner: Roast chicken with roasted non-starchy vegetables

Snacks (if you need them)

A handful of nuts, cheese, olives, hard-boiled eggs, or veg sticks — see keto snacks. Many people find they snack less on keto once cravings settle.

Make it easier

  • Prep ahead: boil eggs, cook extra dinner for next-day lunch.
  • Shop smart: use our keto grocery list.
  • Adjust portions to your calorie and protein needs — this menu is a starting point, not a strict diet.

This is general information, not personalised nutrition advice. If you have a medical condition or take medication, check with your doctor before big diet changes.

Sources