Here's a 30-day keto meal plan designed to keep carbs low (typically 20–50g net carbs/day), provide variety, and make meal prep manageable.
Week 1
Day 1
Breakfast: Scrambled eggs, cheddar cheese, bacon
Lunch: Grilled chicken Caesar salad (no croutons)
Dinner: Ribeye steak with garlic butter and asparagus
Day 2
Breakfast: Keto yogurt with walnuts
Lunch: Tuna salad lettuce wraps
Dinner: Baked salmon with broccoli
Day 3
Breakfast: Omelet with spinach and feta
Lunch: Cheeseburger bowl (no bun)
Dinner: Pork chops with green beans
Day 4
Breakfast: Sausage and eggs
Lunch: Cobb salad
Dinner: Garlic butter shrimp with zucchini noodles
Day 5
Breakfast: Avocado and boiled eggs
Lunch: Chicken salad stuffed avocados
Dinner: Bunless burgers with cheese and side salad
Day 6
Breakfast: Keto pancakes
Lunch: Turkey and cheese roll-ups
Dinner: Roast chicken with cauliflower mash
Day 7
Breakfast: Bacon, eggs, avocado
Lunch: Chef salad
Dinner: Beef fajita bowl (no rice)
Week 2
Day 8
Breakfast: Egg muffins with cheese
Lunch: Buffalo chicken salad
Dinner: Grilled pork tenderloin and Brussels sprouts
Day 9
Breakfast: Cottage cheese and almonds
Lunch: Turkey lettuce wraps
Dinner: Lemon butter salmon
Day 10
Breakfast: Ham and cheese omelet
Lunch: Taco salad
Dinner: Chicken thighs with roasted broccoli
Day 11
Breakfast: Chia pudding
Lunch: Tuna-stuffed peppers
Dinner: Steak and mushrooms
Day 12
Breakfast: Fried eggs and sausage
Lunch: Egg salad lettuce wraps
Dinner: Baked cod with asparagus
Day 13
Breakfast: Avocado smoothie
Lunch: Chicken Caesar salad
Dinner: Pork chops with cabbage
Day 14
Breakfast: Bacon egg cups
Lunch: Cobb salad
Dinner: Keto pizza bowl
Week 3
Day 15
Breakfast: Spinach and cheese omelet
Lunch: Bunless burger
Dinner: Garlic butter chicken
Day 16
Breakfast: Greek yogurt and pecans
Lunch: Chicken avocado salad
Dinner: Shrimp stir-fry
Day 17
Breakfast: Sausage and eggs
Lunch: Turkey club lettuce wraps
Dinner: Meatballs with zucchini noodles
Day 18
Breakfast: Keto smoothie
Lunch: Chef salad
Dinner: Grilled steak and asparagus
Day 19
Breakfast: Egg muffins
Lunch: Tuna salad
Dinner: Salmon with cauliflower rice
Day 20
Breakfast: Bacon and avocado
Lunch: Chicken salad
Dinner: Pork tenderloin with green beans
Day 21
Breakfast: Cheese omelet
Lunch: Taco bowl
Dinner: Roasted chicken thighs
Week 4
Day 22
Breakfast: Scrambled eggs and sausage
Lunch: Cobb salad
Dinner: Ribeye with broccoli
Day 23
Breakfast: Keto yogurt and almonds
Lunch: Turkey wraps
Dinner: Baked salmon and asparagus
Day 24
Breakfast: Ham and cheese omelet
Lunch: Chicken Caesar salad
Dinner: Garlic shrimp with zucchini noodles
Day 25
Breakfast: Avocado and eggs
Lunch: Egg salad lettuce wraps
Dinner: Bunless bacon cheeseburger
Day 26
Breakfast: Chia pudding
Lunch: Tuna salad
Dinner: Pork chops with Brussels sprouts
Day 27
Breakfast: Bacon and eggs
Lunch: Chef salad
Dinner: Chicken Alfredo over broccoli
Day 28
Breakfast: Keto pancakes
Lunch: Turkey and cheese roll-ups
Dinner: Steak with mushrooms
Day 29
Breakfast: Sausage omelet
Lunch: Chicken avocado salad
Dinner: Salmon and cauliflower mash
Day 30
Breakfast: Bacon, eggs, avocado
Lunch: Taco salad
Dinner: Roast chicken and green beans
Keto Snack Options
String cheese
Hard-boiled eggs
Almonds, pecans, walnuts
Celery with cream cheese
Beef jerky (low sugar)
Olives
Pork rinds
Avocado
Cucumber slices with ranch
Grocery Staples
Eggs
Bacon
Sausage
Chicken breast/thighs
Ground beef
Steak
Salmon
Shrimp
Tuna
Cheese
Butter
Heavy cream
Avocados
Spinach
Broccoli
Cauliflower
Asparagus
Green beans
Zucchini
Lettuce
Olive oil
Nuts
If your goal is fat loss, I can also create a 30-day keto plan with exact calories, macros, and a shopping list based on your weight and target weight.