Keto Diet Meal Plan
Very low carb, high fat diet that puts the body in a state of ketosis. This sample day follows 70% fat, 25% protein, 5% carbs with practical, easy-to-prepare meals.
Daily Macro Targets
| Nutrient | Amount | % of Calories |
|---|---|---|
| Calories | ~1612 kcal | 100% |
| Protein | ~117.6g | 29% |
| Carbs | ~50.300000000000004g | 12% |
| Fat | ~107.69999999999999g | 60% |
Target: 70% fat, 25% protein, 5% carbs
Sample Day
Breakfast (~315 kcal, 15g protein)
- Avocado - 100g (about 2/3 of a medium avocado) (160 kcal, 2g P / 9g C / 15g F)
- Eggs - 100g (about 2 large eggs) (155 kcal, 13g P / 1.1g C / 11g F)
Prep: Slice for toast, mash for guacamole, dice for salads, or blend into smoothies for creaminess. Scramble, fry, boil (soft: 6 min, hard: 12 min), poach, or bake into dishes.
Lunch (~523 kcal, 35g protein)
- Salmon - 100g (about 3.5 oz fillet) (208 kcal, 20g P / 0g C / 13g F)
- Avocado - 100g (about 2/3 of a medium avocado) (160 kcal, 2g P / 9g C / 15g F)
- Eggs - 100g (about 2 large eggs) (155 kcal, 13g P / 1.1g C / 11g F)
Prep: Bake at 400°F for 12-15 minutes, grill for 4-5 minutes per side, or pan-sear skin-side down for 4 minutes then flip. Slice for toast, mash for guacamole, dice for salads, or blend into smoothies for creaminess. Scramble, fry, boil (soft: 6 min, hard: 12 min), poach, or bake into dishes.
Dinner (~459 kcal, 52.6g protein)
- Salmon - 100g (about 3.5 oz fillet) (208 kcal, 20g P / 0g C / 13g F)
- Chicken Breast - 100g (about 3.5 oz) (165 kcal, 31g P / 0g C / 3.6g F)
- Sweet Potato - 100g (about 1 small potato) (86 kcal, 1.6g P / 20g C / 0.1g F)
Prep: Bake at 400°F for 12-15 minutes, grill for 4-5 minutes per side, or pan-sear skin-side down for 4 minutes then flip. Grill, bake at 375°F for 25 minutes, or pan-sear for 6-7 minutes per side. Bake whole at 400°F for 45-60 minutes, cube and roast for 25 minutes, or microwave for 5-8 minutes.
Snacks (~315 kcal, 15g protein)
- Avocado - 100g (about 2/3 of a medium avocado) (160 kcal, 2g P / 9g C / 15g F)
- Eggs - 100g (about 2 large eggs) (155 kcal, 13g P / 1.1g C / 11g F)
Prep: Slice for toast, mash for guacamole, dice for salads, or blend into smoothies for creaminess. Scramble, fry, boil (soft: 6 min, hard: 12 min), poach, or bake into dishes.
Daily Totals
- Calories: ~1612 kcal
- Protein: ~117.6g
- Carbs: ~50.300000000000004g
- Fat: ~107.69999999999999g
Shopping List
- Avocado - 100g (about 2/3 of a medium avocado) (Fat)
- Eggs - 100g (about 2 large eggs) (Protein)
- Salmon - 100g (about 3.5 oz fillet) (Protein)
- Chicken Breast - 100g (about 3.5 oz) (Protein)
- Sweet Potato - 100g (about 1 small potato) (Carbohydrate)
Meal Prep Tips
Prepare proteins (eggs, salmon, chicken breast) in bulk on Sunday for 3-4 days.
Pre-wash and chop vegetables for quick assembly. Store with paper towels for freshness.
For the Keto diet, keeping 70% fat, 25% protein, 5% carbs is easier when meals are pre-portioned. Use a food scale for the first few weeks.
Frequently Asked Questions
Is this Keto plan good for weight loss?
Yes! Totals ~1612 cal. Adjust portions for your caloric needs.
How much protein does this provide?
~117.6g protein. The Keto diet follows 70% fat, 25% protein, 5% carbs. Increase protein portions or add a shake if needed.
Can I modify this plan?
Absolutely! Swap foods within the same category while maintaining the 70% fat, 25% protein, 5% carbs ratio.
How do I track this with Fitnit?
Snap a photo of each meal. Fitnit's AI estimates calories and macros automatically.
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