Low-Carbohydrate Ketogenic Meal Plan (7 Days)

Looking for a structured 7-day ketogenic meal plan to support weight loss and carbohydrate control?

This dietitian-designed ketogenic meal plan provides a clear, practical approach to low-carbohydrate eating — without unnecessary restriction or nutritional compromise. It is designed to support satiety, energy levels, and digestive health while following a ketogenic approach.

The plan provides less than 30 grams of net carbohydrates per day, with the majority coming from fibre. Fibre does not prevent ketosis and plays an important role in supporting gut health and regular digestion.

This meal plan is intended to support general health and wellness through ketosis. It is not designed to treat epilepsy or other seizure disorders.

Dietary Features

This ketogenic meal plan is:

• Gluten-free
• Grain-free
• Low carbohydrate
• Ketogenic
• Low glycaemic
• Soy-free
• No added sugars

What’s Included in the 7-Day Ketogenic Meal Plan

• 7-day meal plan
  Includes three meals and two snacks per day. The plan uses leftovers to reduce preparation time and make cooking more manageable.
• 29 dietitian-designed recipes
  Every meal includes a full ingredients list and easy-to-follow, step-by-step instructions.
• Comprehensive shopping list
  An itemised grocery list organised by category, including fruit and vegetables, pantry items, condiments and oils, and herbs, nuts and spices.
• Full nutritional information
  Detailed macronutrient information (kilojoules/calories, protein, fat and carbohydrates) and micronutrients — including iron, calcium, potassium, phosphate, vitamin B12, zinc and magnesium — for both the full plan and individual recipes.

If you’d like a better understanding of how a ketogenic diet works and whether it’s suitable for you, you can read our dietitian guide: Thriving on Keto: Your Comprehensive Guide to a Healthy Ketogenic Diet.

We also cover the potential benefits and considerations of ketogenic eating in our article Keto what? Pros and Cons of the Ketogenic Diet?.