< 20g carbs / day
Keto Meal Plan
Reach ketosis through a high-fat, low-carb diet – with complete daily examples and precise macros.
The ketogenic diet puts your body into ketosis – a metabolic state where fat instead of carbohydrates is used as the primary energy source. Macro target: ~70% fat, ~25% protein, ~5% carbohydrates.
📆 Monday2160 kcal
🥚 Scrambled eggs + avocado + bacon + cheese580 kcal
🥗 Caesar salad + chicken + parmesan (no croutons)520 kcal
🥩 Ribeye steak + sautéed asparagus + butter780 kcal
🧀 Macadamia nuts + cheese slices280 kcal
📆 Tuesday2060 kcal
🥓 Fried eggs + avocado + smoked salmon620 kcal
🥦 Courgette noodles + pesto + chicken + pine nuts540 kcal
🐟 Salmon fillet + cauliflower rice + coconut cream720 kcal
🫐 Blueberries (small portion) + whipped cream180 kcal
📆 Wednesday2080 kcal
☕ Bulletproof coffee + bacon egg cups560 kcal
🥩 Burger patty + lettuce + cheddar (no bun)580 kcal
🍗 Chicken thighs + broccoli + parmesan sauce740 kcal
🥑 Avocado guacamole + celery sticks200 kcal
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🍳 ████████████ (000 kcal)
🥗 ████████████ (000 kcal)
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💡 In the first 3–7 days, keto flu may occur (fatigue, headaches). Drink plenty of water and supplement electrolytes (sodium, potassium, magnesium).
Create Your Full Plan with NutriLumo
7 days, personalised recipes, shopping list & calorie tracking
Frequently Asked Questions
How long does it take to reach ketosis?+
Typically 2–4 days with strict carb restriction (<20g/day). Exercise speeds up the process.
How many carbs can I eat on a keto plan?+
For strict ketosis: <20g net carbs daily. For moderate keto: 20–50g.
Is keto suitable for everyone?+
Not for type 1 diabetics, pregnant women or people with certain conditions. Consult a doctor before starting.
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