Keto Weekly Meal Plan
Seven low-carb days, ~35g net carbs daily
A ketogenic-friendly week built around 13 real recipes. Batch-prepped proteins and steady fats — almond bread for the first four days, seed crackers throughout the week. Low-carb, doable, no reinventing dinner nightly.
- kcal
- 1651
- g protein
- 94 g
- g carbs
- 34 g
- g fat
- 129 g
- Prep once: Diabetic-Friendly Almond Flour Bread (47 kcal Slice) (12 servings across 4 days)
- Prep once: Keto Seed Crackers with Cheddar & Parmesan (14 servings across 7 days)
- Prep once: Airy Greek Yogurt Albumin Bread Loaf (12 servings across 3 days)
Meal Plans
MondayBatch Foundation Day1457 kcal · 71g g protein · 30g g carbs · 119g g fat
Monday is the batch anchor. Almond flour bread goes in the oven — it covers breakfasts Monday through Thursday. Seed crackers bake today too and last the entire week as your snack.
Diabetic-Friendly Almond Flour Bread (47 kcal Slice)
357 kcal · 13g g protein · 8g g carbs · 32g g fat
Beef & Cauliflower Casserole (No Flour, High Protein)
498 kcal · 33g g protein · 10g g carbs · 36g g fat
Zucchini Beef Keto Stuffed Rolls (Low-Carb)
516 kcal · 22g g protein · 9g g carbs · 44g g fat
Keto Seed Crackers with Cheddar & Parmesan
86 kcal · 3g g protein · 3g g carbs · 7g g fat
TuesdayProtein Variety1719 kcal · 86g g protein · 36g g carbs · 139g g fat
Tuesday's breakfast is already done from Monday's bake. Zucchini tuna savory cake for lunch, a layered quail egg salad for dinner — varied proteins, carbs still in range.
Diabetic-Friendly Almond Flour Bread (47 kcal Slice)
357 kcal · 13g g protein · 8g g carbs · 32g g fat
Zucchini Tuna Keto Savoury Cake (Gluten-Free)
818 kcal · 44g g protein · 16g g carbs · 65g g fat
High-Protein Egg Quail-Egg Layered Salad (No Mayo)
458 kcal · 26g g protein · 9g g carbs · 35g g fat
Keto Seed Crackers with Cheddar & Parmesan
86 kcal · 3g g protein · 3g g carbs · 7g g fat
WednesdayMidweek Peak1881 kcal · 108g g protein · 42g g carbs · 145g g fat
Midweek hits the plan's protein peak — 108g today. Keto flaxseed bread for lunch pairs with a cloud bread beef pizza for dinner. Seed crackers carry the snack as always.
Diabetic-Friendly Almond Flour Bread (47 kcal Slice)
357 kcal · 13g g protein · 8g g carbs · 32g g fat
Keto Flaxseed No-Knead Bread (Gluten-Free)
640 kcal · 27g g protein · 18g g carbs · 53g g fat
5-Ingredient Cloud-Bread Pizza with Beef (Keto)
798 kcal · 65g g protein · 13g g carbs · 53g g fat
Keto Seed Crackers with Cheddar & Parmesan
86 kcal · 3g g protein · 3g g carbs · 7g g fat
ThursdayFinal Batch Thursday1768 kcal · 96g g protein · 40g g carbs · 139g g fat
The last morning using Monday's almond flour bread. Beef and cauliflower casserole returns at double serving for lunch — practical batch eating at its most honest.
Diabetic-Friendly Almond Flour Bread (47 kcal Slice)
357 kcal · 13g g protein · 8g g carbs · 32g g fat
Beef & Cauliflower Casserole (No Flour, High Protein)
996 kcal · 67g g protein · 20g g carbs · 72g g fat
Cheesy Cauliflower Patties with Shrimp Cream Sauce
329 kcal · 13g g protein · 9g g carbs · 28g g fat
Keto Seed Crackers with Cheddar & Parmesan
86 kcal · 3g g protein · 3g g carbs · 7g g fat
FridayNew Bread Friday1541 kcal · 100g g protein · 32g g carbs · 114g g fat
Breakfast switches to the Greek yogurt albumin bread — a lighter loaf that carries Friday through Sunday. Baked pollock with carrot sour cream sauce for dinner is a welcome change.
Airy Greek Yogurt Albumin Bread Loaf
524 kcal · 35g g protein · 8g g carbs · 40g g fat
Zucchini Tuna Keto Savoury Cake (Gluten-Free)
409 kcal · 22g g protein · 8g g carbs · 33g g fat
Baked Pollock with Carrot Sour-Cream Sauce
522 kcal · 40g g protein · 13g g carbs · 34g g fat
Keto Seed Crackers with Cheddar & Parmesan
86 kcal · 3g g protein · 3g g carbs · 7g g fat
SaturdayProtein Saturday1608 kcal · 120g g protein · 30g g carbs · 113g g fat
Saturday's highest-protein day — 120g. A chicken walnut salad for lunch, the beef cauliflower casserole for dinner. Slow, satisfying, and well within the low-carb range.
Airy Greek Yogurt Albumin Bread Loaf
524 kcal · 35g g protein · 8g g carbs · 40g g fat
5-Minute High-Protein Chicken Walnut Salad (No Mayo)
500 kcal · 49g g protein · 9g g carbs · 30g g fat
Beef & Cauliflower Casserole (No Flour, High Protein)
498 kcal · 33g g protein · 10g g carbs · 36g g fat
Keto Seed Crackers with Cheddar & Parmesan
86 kcal · 3g g protein · 3g g carbs · 7g g fat
SundayClean Close Sunday1582 kcal · 77g g protein · 29g g carbs · 131g g fat
Sunday closes the week simply. Albumin bread for breakfast, a cabbage egg skillet omelet for lunch, and the keto stuffed zucchini rolls for dinner — a clean, low-carb finish.
Airy Greek Yogurt Albumin Bread Loaf
524 kcal · 35g g protein · 8g g carbs · 40g g fat
High-Protein Cabbage Egg Skillet Omelet
456 kcal · 17g g protein · 9g g carbs · 40g g fat
Zucchini Beef Keto Stuffed Rolls (Low-Carb)
516 kcal · 22g g protein · 9g g carbs · 44g g fat
Keto Seed Crackers with Cheddar & Parmesan
86 kcal · 3g g protein · 3g g carbs · 7g g fat