Keto Diet Meal Plan: A 7-Day Menu With Portions and Carb Estimates

This keto diet meal plan gives one adult seven days of three portioned meals, with estimated carbohydrate totals of about 10–16 grams a day before snacks or unlisted additions. It is a planning example, not a personal macro prescription or a guarantee of ketosis: check the packaged-food labels you buy, then adjust the portions to your own needs and budget.

How to read the portions and carb estimates

The menu uses Australian Nutrition Information Panel carbohydrate as its counting basis, rather than a US-style “net carb” figure calculated by subtracting fibre. Australian panels show carbohydrate and dietary fibre separately; the carbohydrate figure and serving size on the specific product label are the useful checks for packaged foods. See Food Standards Australia New Zealand’s guide to Nutrition Information Panels.

Estimates for plain ingredients below are rounded planning figures based on generic food-composition entries, including the Australian Food Composition Database. They are not laboratory measurements of the finished meals. Brands, varieties, trimming, cooking and the actual amount served can shift the result. Treat each meal figure as an estimate, and recalculate when the difference matters to your own target.

Portion and counting rules

• Meat, fish and poultry weights are cooked portions; tuna and prawns are drained or ready-to-eat weights. Egg counts are given as whole eggs.
• Vegetable weights are raw unless noted. Oil, butter, salt, pepper and plain herbs are used in modest amounts and are not counted where their carbohydrate contribution is negligible.
• Packaged additions—including yoghurt, mayonnaise, almond drink, tamari, dressings and marinades—are not automatically low in carbohydrate. Check the label and include the amount you actually use.
• Daily totals add the three meal estimates and are rounded to the nearest gram. There are no snacks included, and the menu does not set a calorie, protein or fat target.

“Keto” does not mean one fixed carbohydrate limit for everyone. Harvard’s review describes ketogenic diets as very low in carbohydrate and notes that commonly used plans may fall around 20–50 grams per day, while individual responses vary. This menu is lower than that broad range on paper, but a food estimate cannot show whether you will enter or remain in ketosis. Read Harvard T.H. Chan School of Public Health’s ketogenic diet review for context.

A seven-day keto meal plan with portions

Each figure is an approximate Australian-label carbohydrate total for the listed meal, using generic ingredients and the portion rules above. The daily total is the sum of those meal estimates, not a target everyone should adopt. For a packaged ingredient, compare the label’s carbohydrate per 100 grams with the amount you serve; a product’s suggested serving may not match your portion.

1. Day 1 — about 12 g: Breakfast: scramble 2 eggs with 60 g spinach and 30 g feta, about 2 g. Lunch: 120 g cooked chicken with 50 g leafy greens, 100 g cucumber and 70 g avocado, about 4 g. Dinner: 150 g salmon with 150 g broccoli and 10 g butter, about 6 g.
2. Day 2 — about 16 g: Breakfast: 100 g plain, unsweetened Greek yoghurt with 15 g chia seeds and 30 g berries, about 6 g. Lunch: 120 g cooked beef in 60 g lettuce leaves, with 80 g cucumber and fresh herbs, about 3 g. Dinner: 150 g cooked pork mince with 150 g cabbage and 75 g mushrooms, about 7 g.
3. Day 3 — about 12 g: Breakfast: omelette with 2 eggs, 75 g mushrooms and 25 g cheddar, about 3 g. Lunch: 100 g drained tuna mixed with 15 g mayonnaise, served with 100 g cucumber and 40 g salad leaves, about 2 g. Dinner: 150 g cooked chicken thigh with 150 g cauliflower mash and 100 g green beans, about 7 g.
4. Day 4 — about 10 g: Breakfast: chia pudding made with 20 g chia seeds, 150 ml unsweetened almond drink and 20 g cream, about 2 g; check the drink label. Lunch: 120 g cooked chicken with 70 g salad leaves, 80 g cucumber and 10 g olive oil, about 3 g. Dinner: a 150 g cooked beef patty without a bun, with 40 g lettuce, 60 g tomato and 150 g zucchini, about 5 g.
5. Day 5 — about 11 g: Breakfast: 2 eggs with 50 g avocado, about 2 g. Lunch: 120 g cooked salmon with 60 g leafy greens, 80 g cucumber and 10 g measured dressing, about 3 g. Dinner: 150 g cooked lamb with 150 g zucchini and 100 g broccoli, about 6 g.
6. Day 6 — about 11 g: Breakfast: frittata with 2 eggs, 50 g spinach and 75 g mushrooms, about 3 g. Lunch: 2 eggs mixed with 15 g mayonnaise, served in 60 g lettuce leaves with 80 g cucumber, about 2 g. Dinner: 150 g firm tofu stir-fried with 150 g bok choy, 75 g mushrooms and 10 g tamari, about 6 g; check both packaged labels.
7. Day 7 — about 12 g: Breakfast: 2 scrambled eggs with 100 g leftover non-starchy vegetables such as spinach, mushrooms and zucchini, about 3 g. Lunch: 120 g cooked prawns with 50 g avocado, 80 g cucumber and 40 g salad leaves, about 3 g. Dinner: 150 g cooked roast chicken with 150 g cauliflower and 100 g broccoli, about 6 g.

Totals can move with small ingredient changes. On Day 2, for instance, the yoghurt, chia and berries account for much of breakfast’s estimate; sweetened yoghurt or a larger berry portion can raise it. A dressing, sauce or marinade can also add carbohydrate that is absent from a plain-ingredient estimate. Record the amount eaten, not just the package’s nominal serving, and revise the day’s total if you substitute an ingredient.

The plan deliberately leaves snacks out rather than quietly building in an allowance. If you add one, count it in the day’s total. If your own carbohydrate target differs from the menu, identify which ingredients contribute most before changing portions. Do not remove vegetables automatically to force a total down: the estimates are a planning aid, not a reason to ignore your broader nutrition needs.

Adjust the menu to your macros and routine

A low carbohydrate estimate does not show whether a meal meets your protein or energy needs. The portions above are examples, not a prescribed intake for a gym-goer, coach’s client or household member. Compare the meal’s protein with your own target and adjust the protein portion where appropriate. Adding oil or butter may change energy substantially, but it will not fix a protein shortfall.

Make substitutions that are easy to recalculate

• Change one protein for another: if salmon does not suit your shop, consider a plain protein you already buy, such as chicken, eggs or another fish. Keep the vegetable portions stable, then check protein and carbohydrate for the replacement.
• Swap like-for-like vegetables: broccoli, cauliflower, zucchini and cabbage can be used in different meals where they fit. Weigh the portion and use its label or a food-composition entry to revise the estimate.
• Keep fruit portions specific: the 30 g berries in the plan are not equivalent to an unmeasured portion of any fruit. If you choose a different fruit or amount, count that actual choice.
• Measure calorie-dense extras: oil, mayonnaise, cheese and nuts may contribute little carbohydrate in a particular portion but still affect total energy. Measure them when you track overall macros.

For a strength-training meal plan, do not use the daily carbohydrate total as a proxy for protein. Track both independently, and consider whether the plan’s meal pattern suits your training schedule and appetite. For a household, the listed portions are per adult; scale ingredients for extra people rather than assuming a single serving will feed the group.

Use leftovers without counting a portion twice

Leftovers can reduce prep and avoid buying a separate ingredient for every meal, but only if you reserve a real portion. If you plan to use cooked chicken at lunch the next day, set aside that amount after dinner and make sure the dinner portion still works for the people eating it. If you cannot predict the leftovers, plan a separate lunch protein instead.

Batch-prep components rather than forcing every meal into a full recipe session: cook chicken for a planned dinner and lunch, wash and dry salad leaves, or portion vegetables ahead. Store cooked food safely and follow local food-safety guidance for cooling and refrigeration. Assemble salads nearer mealtime if texture matters.

Build a Coles shop around whole packs

A menu portion is not the same as a checkout quantity. You may need 60 g of spinach but have to buy a larger pack; the unused amount still affects what you pay at the till. Make a servings-first, packs-second list: total the amounts used across the week, check your pantry and fridge, then compare the remaining need with the pack sizes and current Coles shelf labels or listings. Pack sizes, prices and availability can change, so verify them when shopping.

Turn the menu into a practical list

• Proteins: total the egg, chicken, fish, beef, pork, lamb, tuna, prawn and tofu portions. Decide which cooked portions are intentionally carried into another meal.
• Produce: add up the spinach, salad leaves, cucumber, avocado, broccoli, cauliflower, mushrooms, cabbage, zucchini, bok choy, tomato and berries you will use. Check what is already at home before buying a full pack.
• Chilled and pantry items: check for yoghurt, feta, cheddar, chia, mayonnaise, olive oil, butter, almond drink and tamari. Compare carbohydrate labels for the products you select.
• Small amounts and staples: account for herbs, seasonings and dressing, but check whether you already have them. Buying a new pack for a small amount can add to the shop total.

When comparing protein value, use the same basis for each product: cost per 100 grams of protein is more informative than comparing pack prices alone. Use the protein amount shown on the product label and the price you can currently verify. This comparison does not account for cooking yield, waste, taste or the rest of the meal, so it is one input to a budget decision—not a complete value score.

Macronomics is designed for Coles shoppers to plan around macro targets and estimate meal and grocery-list costs, including whole-pack costs. Its catalogue may not match the price or availability at your particular store, so verify the current shelf label or listing; the service is in staged beta onboarding.

Check whether a ketogenic plan is appropriate for you

A very-low-carbohydrate diet is not suitable for everyone, and changes in carbohydrate intake can matter for medication management. Healthdirect recommends discussing a ketogenic diet with a health professional, including because it can have side effects and may not suit some people. Anyone with diabetes or taking glucose-lowering medicine should seek individual advice before making a major change. See Healthdirect’s guidance on ketogenic diets.

Before using this menu as a starting point, speak with a GP or an accredited practising dietitian if you have a medical condition, take regular medication, are pregnant or breastfeeding, or have a history of disordered eating. Coaches helping clients plan meals should use the client’s own clinical guidance and targets, rather than treating this generic menu as a prescription.

Practical next step: choose the meals that fit your week, check the labels on packaged ingredients and compare the plan with your own carbohydrate and protein targets before buying whole packs. If you want to plan meals around macros and estimate grocery costs, Macronomics offers a relevant starting point; confirm product details and prices for your shop.

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