7 Day Keto Meal Plan - Sale $95

This meal plan blueprint offers a variety of options for Keto and Carb-conscious eating.

Additionally, this 7-day keto meal plan blueprint focuses on a different meal each day, featuring healthy fats and moderate protein to promote fat burning, stable energy, and reduced cravings, while incorporating chicken and steak.

Day 1: Keto Chicken Carnitas Bowl

This keto bowl features carnitas-style chicken thighs, cilantro-cauliflower rice, and bell peppers.

Nutrition:

Calories: 490kcal

Total Fat: 33g

Total Carbohydrates: 16g

Net Carbohydrates: 11g – 16g

Protein: 40g – 43g

Vitamins/ Minerals: Vitamin C: 102mg or over 100% daily value primarily from bell peppers and cauliflower, Vitamin A: 13,967IU from bell peppers, Potassium: 1020mg supporting electrolyte balance, Iron: 2.6 – 4mg or 14 – 45% daily value, Calcium: 75 – 112mg, B-Vitamins: B Vitamins and Folate from cauliflower vegetable

Day 2: Grilled Chicken Kale Salad

This kale salad features grilled chicken, Parmesan, and a garlicky dressing.

Nutrition:

Calories: 280 – 450kcal

Total Fat: 12g – 25g

Net Carbohydrates: 5g – 8g

Fiber: 2g – 5g

Protein: 28g – 35g

Vitamins/ Minerals: Vitamin A: over 100% daily value derived from kale, Vitamin K: over 100% daily value derived from kale, Vitamin C: 70 - 90% daily value supports immune health, Potassium: 700 - 1300mg

Day 3: Lemon Herb Chicken and Asparagus with Tomatoes

This one-pan roasted chicken dish includes lemon, herbs, olive oil, asparagus, and tomatoes. Nutrition:

Calories: 360 – 498kcal

Total Carbohydrates: 4.3 - 16g

Net Carbohydrates: 4 – 6g

Protein: 30 – 41g

Total Fat: 18 – 39g

Fiber: 2 – 7g

Sodium: 297 - 739mg

Sugars: 2 – 4g

Vitamins/ Minerals: Vitamin C: 52.6 – 100mg or 85 – 130% daily value from lemon juice, asparagus, and tomatoes, Vitamin A: 1332 - 1670IU, Potassium: 792 – 1193mg supporting electrolyte balance, Iron: 4.6 – 6mg, Calcium: 81– 115mg

Day 4: Basil Pesto Grilled Chicken Thighs with Riced Cauliflower

Marinated chicken thighs stay juicy and flavorful in basil pesto and satisfy the appetite with Brown Rice Pilaf.

Nutrition:

Calories: 395 – 485kcal

Total Fat: 27 – 35g

Protein: 30 – 47g

Net Carbohydrates: 1.5 – 4g

Fiber: 3g

Sodium: 257 – 948mg

Vitamins/ Minerals:

Vitamin C: High levels derived from riced cauliflower that is a potent source of this antioxidant

Vitamin A: Richly supplied by the fresh basil in the pesto

Potassium: Significant amounts from both the chicken thighs and cauliflower, supporting heart health and muscle function

Iron & Calcium: Moderate amounts found in the chicken and parmesan cheese typically used in basil pesto

Choline & Antioxidants: Cauliflower is specifically noted for its content of choline and various protective antioxidants

Day 5: Marinated Chicken and Vegetables

This American dish features chicken marinated in a sauce and accompanied by grilled vegetables.

Nutrients:

Calories: 240 – 350 kcal

Net Carbohydrates: 2 – 5g

Protein: 25 – 48g

Fat: 12 – 20g

Fiber: 1 – 4g provided primarily by vegetables

Vitamins/ Minerals:

B Vitamins: Chicken is naturally high in B6 and B12, which are vital for energy production and cognitive function

Vitamin C: Provided by non-starchy vegetables in the dish and marinade with a single serving providing up to 79% daily value

Vitamin A: Found in dark leafy green vegetables and red peppers in the meal

Potassium & Magnesium: sourced from spinach and poultry

Trace Minerals:

Contains Selenium for thyroid health

Contains Zinc for immune support 

Day 6: Grilled Chicken Caesar Salad

Grilled chicken, romaine lettuce, beans, bell peppers, and tomatoes adds a delicious flavor profile to this American salad.

Nutrients:

Calories: 595 – 709kcal

Total Fat: 29 – 53g

Net Carbohydrates: 8 – 25g (Higher range due to beans)

Fiber: 4 – 8g

Protein: 49 – 51g

Vitamins/ Minerals: Vitamin A: Over 350% daily value primarily from romaine lettuce, Vitamin C: 7 – 20% daily value from bell peppers and tomatoes, Calcium: 15 – 34% daily value from parmesan cheese and greens, Iron: 15 – 25% daily value from chicken and beans, Potassium: 1105 – 1240mg

Day 7: Lime Flank Steak and Chimichurri Sauce

This flavorful dish features tender flank steak, lime, and red pepper flakes, served with chimichurri sauce.

Nutrients:

Serving: 4-6oz steak and 2 tablespoons sauce

Calories: 350 – 550kcal

Total Fat: 20 – 42g

Protein: 17 – 41g

Net Carbohydrates: 1.7 – 3g 

Vitamins/ Minerals:

Vitamin B12: High 44 – 68% daily value that is essential for nerve function and red blood cell formation.

Vitamin B6: High 56% daily value supporting brain health and metabolism.

Vitamin K: Exceptionally high 189% daily value from parsley and oregano in chimichurri.

Vitamin C: Moderate 20 – 93% daily value provided by lime juice and fresh parsley.

Vitamin A: Significant source of beta-carotenes from fresh herbs.

Iron: High 37 –50% daily value in a highly bioavailable heme form from the flank steak.

Zinc: High 42 – 45% daily value that is critical for immune system support.

Potassium: Good source 11% daily value to help maintain electrolyte balance on a keto diet.

Selenium: High 53 – 62% daily value for antioxidant defense.