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Keto Meal Plan Guide (Standard, Vegetarian, Pescatarian, and More)

First time on the low-carb diet? You’ll need this handy keto meal plan guide.

A proper meal plan will help maximize your body’s ability to burn more fat and feel the impact of being in ketosis all week. This guide should provide you with lots of ideas on what to eat regardless of whether you’re on a standard keto diet or another variation like vegetarian, pescatarian, or carnivore. Keep reading.

What Is the Keto Diet?

The keto diet is a low-carb, high-fat, and moderate protein diet. Ideally, your macro percentages should be:

  • 55% to 60% of your calories from fat
  • 30% to 35% of your calories from protein
  • 5% to 10% of your calories from carbohydrates

This diet had been used as therapy for epilepsy in children back in the 1920s (1). By limiting carbs, glucose drops, followed by the production of an alternative source of energy called ketones. Ketones fuel the brain and have been hypothesized to possess anti-seizure effects (2).

Studies nowadays show that a ketogenic diet can help reduce body weight and BMI, improve cholesterol levels, improve blood glucose, and reduce blood pressure (3,4).

For most people, starting a keto diet can be overwhelming and confusing — especially when it comes to specific foods to eat. Below, you’ll find different keto meal plans that will suit your eating preferences.

Standard Keto Meal Plan

On a standard or traditional keto diet, you can eat all kinds of foods such as meats, dairy, vegetables, and fruits as long as they’re low-carb and keto-friendly. It’s the easiest way to do keto because you can eat whatever is available that’s allowed.

standard keto meal plan infographic

Monday

  • Breakfast: Two sausage patties with sunny side up egg and cheese in the middle.
  • Morning Snack: A mini salad bowl with romaine lettuce, shredded parmesan cheese, and keto-friendly dressing.
  • Lunch: Tuna flakes combined with mashed avocados and mayonnaise.
  • Afternoon Snack: A handful of macadamia nuts.
  • Dinner: Beef round steak and broccoli.

Tuesday

  • Breakfast: Classic bacon and eggs.
  • Morning Snack: Cucumber slices with mayo.
  • Lunch: Asian chicken lettuce wraps.
  • Afternoon Snack: Pepperoni slices.
  • Dinner: Italian plate that includes sliced prosciutto, mozzarella cheese, tomatoes, and olives.

Wednesday

  • Breakfast: Keto cloud bread.
  • Morning Snack: Dark chocolate that’s sweetened with stevia.
  • Lunch: Cheddar soup with broccoli.
  • Afternoon Snack: Hard-boiled eggs.
  • Dinner: Baked garlic butter salmon and asparagus.

Thursday

Friday

  • Breakfast: Avocado smoothie topped with coconut flakes.
  • Morning Snack: Keto almond butter cookies.
  • Lunch: No-noodle chicken soup.
  • Afternoon Snack: Lemon and cucumber smoothie.
  • Dinner: Meatballs made with ground chicken, egg, parmesan cheese, and basil.

Saturday

  • Breakfast: Egg and cream cheese pancakes.
  • Morning Snack: Canned sardines.
  • Lunch: Keto Zuppa Toscana without potatoes.
  • Afternoon Snack: Veggie sticks with high-fat dipping sauce.
  • Dinner: Corned beef and cauliflower hash.

Sunday

  • Breakfast: Crab omelette with sour cream and cheese.
  • Morning Snack: A handful of cashew nuts.
  • Lunch: Keto meatloaf wrapped in bacon.
  • Afternoon Snack: Veggie french fries coated with almond flour.
  • Dinner: Spicy egg drop soup.

Vegetarian Keto Meal Plan

A vegetarian keto diet uses vegetarianism to achieve ketosis. This means avoiding meat, fish, and fowl while making sure that most of your daily calories come from fat. Good sources of healthy fats include avocados, nuts, eggs, and seeds.

vegetarian keto meal plan infographics

Monday

  • Breakfast: Strawberries and cream smoothie.
  • Morning Snack: Bell peppers with hummus.
  • Lunch: Broccoli salad with avocados and shredded cheddar cheese. Veggie meatballs made of cauliflower florets, almond meal, eggs, and spices.
  • Afternoon Snack: Oven-baked zucchini chips.
  • Dinner: Sesame tofu and eggplant.

Tuesday

  • Breakfast: Energy balls made with almond butter, chopped almonds, and sugar-free maple syrup.
  • Morning Snack: Kale chips.
  • Lunch: Roasted brussels sprouts.
  • Afternoon Snack: Lemon fat bombs.
  • Dinner: Spinach and artichoke egg casserole.

Wednesday

  • Breakfast: Egg muffins made with spinach, bell peppers, and cheddar cheese.
  • Morning Snack: Creamy mashed cauliflower with garlic.
  • Lunch: Baked asparagus and eggs with parmesan cheese.
  • Afternoon Snack: Almond flour and cheese pretzels.
  • Dinner: Meatless caesar salad made with your favorite greens and eggs.

Thursday

  • Breakfast: Mushroom and cheese frittata.
  • Morning Snack: Classic egg salad.
  • Lunch: Cheesy cauliflower patties.
  • Afternoon Snack: Keto blueberry pancakes.
  • Dinner: Zoodles with browned butter and cheese.

Friday

  • Breakfast: Waffles made with almond flour and topped with butter.
  • Morning Snack: Bell peppers stuffed with cheese.
  • Lunch: Greek salad made with cucumbers, grape tomatoes, red onions, feta cheese, kalamata olives, and Greek salad dressing.
  • Afternoon Snack: Strawberry and lemon sugar-free popsicles.
  • Dinner: Garlic button mushrooms with buttery sauce.

Saturday

  • Breakfast: Chocolate protein shake.
  • Morning Snack: Roasted pistachio nuts.
  • Lunch: Crunchy kohlrabi with mayonnaise.
  • Afternoon Snack: Air-fried avocado fries coated with pork rinds.
  • Dinner: Pan-roasted mushrooms, tomatoes, and egg toast.

Sunday

  • Breakfast: Boiled eggs with cheddar cheese.
  • Morning Snack: Plain unsweetened Greek yogurt.
  • Lunch: Lettuce wraps with mushrooms, cheese, avocados, and tomatoes.
  • Afternoon Snack: A handful of macadamia nuts.
  • Dinner: Veggie soup made with green beans, cauliflower, tomatoes, and onions.

Pescatarian Keto Meal Plan

A pescatarian keto diet is another meat-free variation of keto. The exception is that on a pescatarian diet, you’re allowed to eat fish and seafood. Study shows that seafood provides high-quality protein and polyunsaturated fatty acids (PUFAs) (5, 6).

perscatarian keto meal plan infographics

Monday

  • Breakfast: Seared tuna marinated in coconut aminos.
  • Morning Snack: Cucumber and tomato salad.
  • Lunch: Baked salmon with spinach.
  • Afternoon Snack: Crispy kale chips.
  • Dinner: Prawns in cheesy lemon cream sauce.

Tuesday

  • Breakfast: Roasted cauliflower and asparagus with tahini sauce.
  • Morning Snack: Granola made with nuts, coconut flakes, raspberries, and spices.
  • Lunch: Tuscan butter salmon with butter, garlic, cherry tomatoes, heavy cream, and cheese.
  • Afternoon Snack: Blueberry smoothie with coconut flakes.
  • Dinner: Sautéed lobster and shrimp.

Wednesday

  • Breakfast: Strawberries and coconut milk smoothie.
  • Morning Snack: Coconut flour waffles topped with butter.
  • Lunch: Shrimps baked with butter, lemon, and parsley.
  • Afternoon Snack: Trail mix made with nuts, seeds, and sugar-free chocolate.
  • Dinner: Sea bass fillets and samphire.

Thursday

  • Breakfast: Low-carb yogurt with mixed nuts.
  • Morning Snack: Fried calamari.
  • Lunch: Shrimp and zucchini noodles with lemon, garlic, and parsley.
  • Afternoon Snack: Parmesan chips made with parmesan cheese, chia seeds, and pumpkin seeds.
  • Dinner: Mussels in creamy garlic sauce.

Friday

  • Breakfast: Crab cakes made with crab meat, almond flour, and eggs.
  • Morning Snack: Breadsticks made with coconut flour, almond flour, and cream cheese.
  • Lunch: Avocado stuffed with canned tuna and mayonnaise.
  • Afternoon Snack: Almond milk and vanilla smoothie.
  • Dinner: Spicy oysters with herbs.

Saturday

  • Breakfast: Low-carb peanut butter and avocado smoothie.
  • Morning Snack: Onion rings coated with egg, coconut flour, and parmesan.
  • Lunch: Spicy tuna and cucumber rolls.
  • Afternoon Snack: Smoothie made with leafy greens and almond milk.
  • Dinner: Steamed clams with butter and garlic.

Sunday

  • Breakfast: Green beans with parmesan and Italian seasoning.
  • Morning Snack: Chia seeds and coconut milk smoothie.
  • Lunch: Tuna salad with crispy lettuce, tomatoes, and hard-boiled eggs.
  • Afternoon Snack: Cheese roll-ups.
  • Dinner: Baked king crab with lemon butter.

Carnivore Keto Meal Plan

A carnivore keto diet is an all-meat diet. Unlike a standard keto diet, this variation aims to cut out all carbs. Thus, it’s also called a “zero-carb” diet. Someone on the carnivore diet can eat dairy, but it has to be low-lactose and only in small amounts.

carnivore keto meal plan infographic

Monday

  • Breakfast: Bacon and sardines.
  • Morning Snack: Sugar-free homemade beef jerky.
  • Lunch: Burger patties with cheddar cheese.
  • Afternoon Snack: Bone broth.
  • Dinner: Roast pork belly.

Tuesday

  • Breakfast: Pan-fried sockeye salmon and a little butter.
  • Morning Snack: Pork rinds.
  • Lunch: Chuck eye steak with blue cheese.
  • Afternoon Snack: Sardines in water.
  • Dinner: Lamb chops and beef liver.

Wednesday

  • Breakfast: Ground beef and scrambled eggs.
  • Morning Snack: Bacon slices.
  • Lunch: Nuggets made with ground chicken and pork rinds.
  • Afternoon Snack: Pepperoni slices.
  • Dinner: Barbecued chicken hearts and liver.

Thursday

  • Breakfast: Fried eggs and bacon.
  • Morning Snack: Sugar-free homemade beef jerky.
  • Lunch: Grilled salmon fillets.
  • Afternoon Snack: Beef sausages, sliced.
  • Dinner: Turkey burger patties and parmesan cheese.

Friday

  • Breakfast: Sausages and scrambled eggs.
  • Morning Snack: Deviled eggs.
  • Lunch: Salmon wrapped in bacon.
  • Afternoon Snack: Omelette with bacon and ham.
  • Dinner: Chicken breast and slices of bacon.

Saturday

  • Breakfast: Corned beef.
  • Morning Snack: Turkey sausage.
  • Lunch: New York strip steak with butter.
  • Afternoon Snack: Bone broth.
  • Dinner: Crab legs and garlic parmesan shrimps.

Sunday

  • Breakfast: Beef jerky and sardines.
  • Morning Snack: Mussels in butter.
  • Lunch: Chicken wings and sausage patties.
  • Afternoon Snack: Buffalo wings.
  • Dinner: Shrimps and hard-boiled eggs.

Mediterranean Keto Meal Plan

A Mediterranean keto diet emphasizes meat, fish, low-carb veggies, cheese, and olive oil. While a traditional Mediterranean diet includes whole grains and potatoes, those are to be avoided on keto since they’re carbohydrate-rich.

mediterranean keto meal plan infographic

Monday

  • Breakfast: Breakfast bombs made with smoked salmon, eggs, butter, and chives.
  • Morning Snack: Cauliflower and parmesan soup.
  • Lunch: Roasted asparagus with tahini sauce.
  • Afternoon Snack: Cucumber, avocado, and tomato salad with feta cheese crumbles.
  • Dinner: Shrimp salad with chopped cucumbers and cherry tomatoes.

Tuesday

  • Breakfast: Canned salmon wrapped in lettuce.
  • Morning Snack: Avocado and lemon smoothie.
  • Lunch: Pan-fried chicken with broccoli and spinach.
  • Afternoon Snack: Roasted celery with cheese.
  • Dinner: Tomato and fresh basil salad with mozzarella.

Wednesday

  • Breakfast: Omelette made with eggs, cherry tomatoes, and olive oil.
  • Morning Snack: A handful of macadamia nuts.
  • Lunch: Grilled swordfish with sautéed broccoli.
  • Afternoon Snack: Sugar-free chocolate.
  • Dinner: Chicken with olives and feta cheese.

Thursday

  • Breakfast: Boneless sardines, avocado, and eggs.
  • Morning Snack: A handful of almond nuts.
  • Lunch: Baby kale, baby lettuce, and avocado salad.
  • Afternoon Snack: Lemon and greek yogurt smoothie.
  • Dinner: Lemon chicken with spices and baby tomatoes.

Friday

  • Breakfast: Frozen berries and greek yogurt smoothie.
  • Morning Snack: Avocado and zucchini noodles.
  • Lunch: Meatballs made with ground beef, spices, and fresh tomatoes.
  • Afternoon Snack: Cucumber and feta salad.
  • Dinner: Salmon fillets and walnuts.

Saturday

  • Breakfast: Avocado stuffed with hard-boiled eggs and mayo.
  • Morning Snack: Raspberries and pecan nuts.
  • Lunch: Shrimp and zucchini noodles.
  • Afternoon Snack: Coconut-crusted tilapia.
  • Dinner: Roast chicken thighs with olives and tomatoes.

Sunday

  • Breakfast: Fish fillets with fresh lemon juice.
  • Morning Snack: Turkey and lettuce wraps.
  • Lunch: Salad bowl made with cauliflower florets, olives, cherry tomatoes, basil, and feta cheese.
  • Afternoon Snack: Sugar-free chocolate with pecan nuts.
  • Dinner: Steamed mussels with onion and garlic.

Paleo Keto Meal Plan

A paleo keto diet emphasizes healthy fats and protein from animal sources. Vegetables are allowed as long as they grow above the ground. Nightshades such as tomatoes, eggplant, potatoes, and peppers are not allowed since it is believed that alkaloids in nightshades cause inflammation (7).

paleo keto meal plan infographic

Monday

  • Breakfast: Salad made with bacon, eggs, and drizzled with avocado oil.
  • Morning Snack: Low-carb jicama fries.
  • Lunch: Sardines and lettuce salad.
  • Afternoon Snack: Sugar-free lemon bars.
  • Dinner: Steak and roasted brussels sprouts.

Tuesday

  • Breakfast: Scrambled eggs topped with guacamole.
  • Morning Snack: Frozen strawberries and almond smoothie.
  • Lunch: Meatballs made with Italian sausage, ground beef, and eggs.
  • Afternoon Snack: Roasted almonds with garlic powder and pepper.
  • Dinner: Chicken liver with spinach or kale.

Wednesday

  • Breakfast: Chia pudding with coconut milk.
  • Morning Snack: Keto bread made with almond flour, eggs, and herbs/spices.
  • Lunch: Salmon, grilled asparagus, and cauliflower.
  • Afternoon Snack: Dark chocolate coconut cups sweetened with stevia.
  • Dinner: Lemon pepper chicken wings.

Thursday

  • Breakfast: Eggs, bacon slices, and avocados.
  • Morning Snack: Sauteed zucchini with garlic and butter.
  • Lunch: Shrimp, broccoli, and bay leaves.
  • Afternoon Snack: Avocado and strawberry smoothie.
  • Dinner: Bacon, chicken, and mushrooms.

Friday

  • Breakfast: Deviled eggs topped with bacon slices.
  • Morning Snack: Tuna and avocado rolls.
  • Lunch: Beef and cabbage stir-fry.
  • Afternoon Snack: Sugar-free and dairy-free almond milk ice cream.
  • Dinner: Grilled steak and shrimps in garlic butter.

Saturday

  • Breakfast: Burger patties and lettuce.
  • Morning Snack: Avocado and egg salad with chopped fresh chives.
  • Lunch: Zucchini, broccoli, and ground beef skillet.
  • Afternoon Snack: Berry, coconut milk, and cinnamon smoothie.
  • Dinner: Corned beef and cabbage.

Sunday

  • Breakfast: Cauliflower rice with bacon and mushrooms.
  • Morning Snack: A handful of cashew nuts.
  • Lunch: Meatballs made with ground beef, ground pork, parsley, and almond flour.
  • Afternoon Snack: Strawberry and coconut milk smoothie.
  • Dinner: Beef steak with cucumber slices.

Final Thoughts

As you can see, there are various ways to do keto depending on your eating style/preferences. The right foods will enable you to reach a state of ketosis. When you’re just starting out, it’s always helpful to know what you can or cannot eat. Last but not least: Before diving into the keto diet, check with your healthcare provider.

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