Keto meal plan
A ketogenic diet keeps net carbs low enough (usually under 20-50 g a day) that your body switches to burning fat for fuel. That makes planning the whole game: without a plan, hidden carbs in sauces, breading, and snacks quietly end ketosis.
This planner approach keeps it simple: build each meal from a protein, a low-carb vegetable, and a fat source — then let the AI planner handle variety, portions, and the grocery list.
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RecipeAI builds a full week of keto-friendly meals around your calories, portions, and dislikes — grocery list included. Free to try.
Build my meal planA sample keto day
Real recipes from our collection — tap any meal for the full recipe.
Breakfast
Lemon-Dill Soft Scrambled Eggs on Quick Herbed Cloud Bread with Spring Radish–Arugula Salad
350 cal per serving
Lunch
Grilled Lemon–Tarragon Chicken Thighs over Warm Asparagus & Cauliflower Rice with Pea Shoots
533 cal per serving
Dinner
Quick Braised Pork Tenderloin Bites in Lemon–Tomato Herb Broth with Cauliflower Couscous and Pickled Cucumber
414 cal per serving
Eat freely
- Meat, poultry, and fatty fish (salmon, sardines)
- Eggs and full-fat cheese
- Non-starchy vegetables: leafy greens, broccoli, cauliflower, zucchini, peppers
- Avocado, olive oil, butter, nuts and seeds
- Unsweetened dairy alternatives, coffee, tea
Limit or avoid
- Bread, pasta, rice, and other grains
- Sugar in all forms: soda, juice, desserts, most condiments
- Starchy vegetables: potatoes, corn, most root vegetables
- Most fruit (berries in small amounts are the usual exception)
- Beans and lentils
Planning tips that actually help
Track net carbs (total carbs minus fiber) for your first few weeks — most people are surprised where carbs hide.
Electrolytes matter in week one: sodium, potassium, and magnesium ward off the "keto flu."
Batch-cook proteins and roast a tray of low-carb vegetables on Sunday; assembly beats cooking on busy nights.
Frequently asked questions
How many carbs can I eat on keto?
Most keto plans target under 20-30 g of net carbs per day, though some people stay in ketosis at up to 50 g. Net carbs are total carbs minus fiber.
What is a good keto breakfast?
Eggs are the workhorse: omelets with cheese and spinach, scrambled eggs with avocado, or a frittata. Chia puddings made with unsweetened almond milk also work.
Can I do keto as a vegetarian?
Yes, but it takes more planning — eggs, cheese, tofu, tempeh, nuts, and low-carb vegetables become the staples. An AI planner helps because vegetarian-keto recipe pools are smaller.