Keto meal plan, carbs kept low.
A keto diet keeps carbs very low and lets fat supply most of the energy. Here is a week at about 1,750 calories and 30 to 38 g of carbs a day, built on eggs, fish, vegetables and olive oil. Alma can fit it to your goal.
Built from Harvard Nutrition Source and Dietary Guidelines advice.
The rules
Three habits that keep keto steady
Keep carbs under 40 g
Total carbs from vegetables, nuts, dairy and small berries.
Fat from olive oil and fish
Olive oil, avocado, nuts and oily fish carry the energy.
This is a restrictive pattern
It cuts out whole food groups. Ask your clinician first.
Sample week
Seven days of keto meals
About 1,650 to 1,800 calories and 30 to 38 g of carbs a day. Scale portions to your needs. Find your number
Keto is restrictive. If you take medicine for diabetes or blood pressure, check with your clinician first, because cutting carbs can change what you need. Ask first too if you are pregnant or breastfeeding.
Day 1Monday
BreakfastEggs with avocado and smoked salmon3 eggs, ½ avocado, 2 oz smoked salmon, 1 tsp butter
LunchCobb salad with chicken4 oz cooked chicken breast, 2 cups romaine, 1 egg, ¼ avocado, 2 tbsp ranch
SnackCheddar and olives1½ oz cheddar, 10 olives
DinnerBaked salmon with asparagus5 oz salmon, 2 cups asparagus, 1 tbsp olive oil, 1 tbsp butter, lemon
About 1,720 kcal121 g protein34 g carbs
Day 2Tuesday
- BreakfastScrambled eggs with spinach and feta3 eggs, 2 cups spinach, 1 oz feta, 1 tsp butter
- LunchTuna salad lettuce wraps1 can tuna, 2 tbsp mayonnaise, celery, 4 romaine leaves, ½ avocado
- SnackSwiss cheese, almonds and cucumber1½ oz Swiss cheese, ½ oz almonds, ½ cup cucumber
- DinnerChicken thighs with cauliflower mash6 oz cooked chicken thigh, 1½ cups cauliflower mashed with 1 tbsp butter and 1 tbsp olive oil, ¾ cup green beans
About 1,680 kcal118 g protein35 g carbs
Day 3Wednesday
- BreakfastMushroom and cheddar scramble3 eggs, ½ cup mushrooms, 1 oz cheddar, ¼ avocado, 1 tsp olive oil
- LunchChef salad with egg and chicken2 cups romaine, 2 eggs, 2 oz cooked chicken, 1 oz cheddar, 1 tbsp olive oil, vinegar
- SnackMacadamia nuts and dark chocolate1 oz macadamias, 1 square dark chocolate
- DinnerBeef and broccoli stir-fry5 oz cooked flank steak, 1½ cups broccoli, 1 tbsp butter, 1 tbsp olive oil, 1 tbsp soy sauce
About 1,740 kcal111 g protein30 g carbs
Day 4Thursday
- BreakfastSpinach and feta omelet3 eggs, 2 cups spinach, 1 oz feta, 1 tbsp butter
- LunchChicken Caesar salad without croutons4 oz cooked chicken, 2 cups romaine, 1 oz Parmesan, 2 tbsp Caesar dressing
- SnackCelery with almond butter and almonds2 celery stalks, 2 tbsp almond butter, 1 oz almonds
- DinnerShrimp scampi with zucchini noodles5 oz cooked shrimp, 2 cups zucchini, 1 tbsp butter, 1 tbsp olive oil, garlic, lemon, 1 oz Parmesan
About 1,770 kcal132 g protein37 g carbs
Day 5Friday
- BreakfastSmoked salmon, cream cheese and eggs3 oz smoked salmon, 3 tbsp cream cheese, 1 cup cucumber, 2 boiled eggs
- LunchCobb salad with turkey4 oz roast turkey, 2 cups romaine, ½ avocado, 1 egg, 2 tbsp blue cheese dressing
- SnackPumpkin seeds and Parmesan2 tbsp pumpkin seeds, 1 oz Parmesan
- DinnerPork chop with green beans and almonds5 oz pork chop, 1½ cups green beans, 1 tbsp olive oil, 1 oz almonds
About 1,740 kcal131 g protein38 g carbs
Day 6Saturday
- BreakfastVegetable frittata with goat cheese3 eggs, 1 cup spinach, ½ cup mushrooms, 1 oz goat cheese, 1 tbsp olive oil
- LunchSalmon and avocado salad5 oz salmon, 2 cups mixed greens, ½ avocado, 2 tsp olive oil, lemon
- SnackHard-boiled eggs and cheddar2 hard-boiled eggs, 1 oz cheddar
- DinnerChicken with mushroom cream sauce4 oz cooked chicken breast, 1½ cups broccoli, ½ cup mushrooms, ¼ cup heavy cream, 1 oz Parmesan
About 1,780 kcal130 g protein30 g carbs
Day 7Sunday
- BreakfastAlmond flour pancakes with berries2 pancakes made with ⅓ cup almond flour and 2 eggs, 2 tsp butter, ¼ cup raspberries
- LunchGreek salad with chicken3 oz cooked chicken, 1 cup cucumber, 1 cup romaine, 10 olives, 1 oz feta, 1 tbsp olive oil
- SnackDeviled eggs and macadamias2 deviled eggs (2 eggs, 1 tbsp mayonnaise), ¾ oz macadamias
- DinnerBaked cod with butter and spinach6 oz cooked cod, 4 cups spinach, 1 tbsp butter, 1 tbsp olive oil, 1 oz Parmesan
About 1,760 kcal118 g protein32 g carbs
Shopping list
What to buy
Most days
Eggs, meat and fishEggs, chicken, turkey, salmon, cod, shrimp, pork chops, flank steakeggchicken breastsalmon
- Cheese and dairyCheddar, feta, goat cheese, Parmesan, provolone, cream cheesecottage cheesegreek yogurt
Now and then
Check labels on sauces and dressings, which often hide sugar.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on a keto diet?
Eggs, fish, meat, poultry, cheese, nuts, seeds, olive oil, butter, avocado and non-starchy vegetables. Small amounts of berries fit. A keto diet leaves out bread, rice, pasta, most fruit, sugar and starchy vegetables like potatoes and corn.
How many carbs is this keto meal plan?
About 30 to 38 g of total carbs a day, with 13 to 19 g of fiber, so net carbs land lower. Vegetables, nuts, dairy and small berries supply nearly all of it. Check labels, because a single sauce can carry more carbs than a whole meal here.
How many calories is this meal plan?
About 1,650 to 1,800 calories a day, with 110 to 130 g of protein. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Is a keto diet safe?
Harvard's Nutrition Source says extreme carb restriction can bring hunger, fatigue, constipation and headaches for days to weeks. It also says some long-term effects have been suggested, including kidney stones, bone loss and higher uric acid. Ask your clinician whether it fits your health.
Should I count net carbs or total carbs?
Net carbs are total carbs minus fiber. This page lists total carbs, which is the stricter number. If you count net carbs, you will land lower than the totals shown. Either way, keep added sugar out and build meals from vegetables, protein and fat.
Can I do keto if I take diabetes or blood pressure medicine?
Check with your clinician first. The NHS says low blood sugar is common with insulin and can also happen with other diabetes medicines, such as gliclazide and glimepiride. Cutting carbs can change what you need, so ask about blood pressure medicine too.
How does Alma help with a keto plan?
Alma builds a plan around your goal and the foods you like, so a low-carb week can still include meals you enjoy. Log a meal by photo, voice or text in about 10 seconds, and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.