for Weight Loss
Here's a 7-day sample week averaging 14g net carbs a day. Build your own day below, or jump to the full week.
Avocado Egg Stack 1 serving
Keto protein shake 1 shake
Tuna with Avocado 1 serving
Summer Shrimp 1 serving
Spinach Salad with Blackberries 1 serving
This 1200 Calorie Keto Meal Plan averages 14g net carbs a day over seven days (25g total carbs, including 10g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 1,198 Calories with 86g fat and 87g protein.
Garlic Egg Omelet 1
serving
Tuna Stuffed Pepper 1
pepper
Pan-Seared Chicken with Cherry Tomatoes 1
serving
Almonds 1
ounce
Spinach Avocado Smoothie Bowl 1
serving
Bacon 2
strips
Tarragon and Dijon Chicken Salad 1
serving
Black Olives with Cheddar 1
serving
Tilapia with Lemon Caper Butter 1
serving
Easy Sautéed Spinach 1
recipe
Curry Tuna Salad 1
serving
Quick Buffalo Chicken Salad 1
serving
Roasted Salmon with Cucumber Dill Yogurt 1
serving
Cold Asparagus with Curry Dip 1
serving Almonds 1
ounce
Hummus Eggs 1
serving
Quick and Easy Low Carb Caprese Salad 1
serving
Pan-Seared Cod with Lemon and Dill 1
serving Easy Sautéed Spinach 1
recipe Curry Tuna Salad 1
serving Spinach Avocado Smoothie Bowl 1
serving
Pecans ½
ounce
Tuna and Avocado Salad 1
serving
Garlic Paprika Tilapia 1
serving
Easy Steamed Green Beans ½
serving
Cheesy Cucumber and Tomato Skewers 1
serving
Onion and Tomato Omelet 1
omelet Quick and Easy Low Carb Caprese Salad 1
serving Curry Tuna Salad 1
serving Hummus Eggs 1
serving
Cucumber Tomato Salad with Tuna ½
serving Almonds 1
ounce
Basic Chicken Salad 1
serving
Asparagus Herb Delight ½
serving
Mushroom Carpaccio with Pecorino Toscano 1
servingThe Keto plan cuts net carbs from 116g to 14g a day and raises fat from 45g to 86g. Our 7-day keto plans keep net carbs to 50g a day or less. This one averages 14g.
| Daily average | Keto plan | Standard plan |
|---|---|---|
| Calories | 1,198 | 1,198 |
| Net carbs | 14g | 116g |
| Total carbs | 25g | 151g |
| Fat | 86g | 45g |
| Protein | 87g | 60g |
| Fiber | 10g | 34g |
Want a little less or more? See the 1100 Calorie Keto Meal Plan or the 1300 Calorie Keto Meal Plan.
See all our Keto meal plans. Not following a specific diet? See the 1200 Calorie Meal Plan.
1200 Calorie Vegan Meal Plan Plants only, no animal products
1200 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1200 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1200 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1200 Calorie Low Carb Meal Plan 75g carbs a day or less, 25% of Calories
1200 Calorie Low Fat Meal Plan 40g fat a day or less, 30% of Calories
1200 Calorie High Protein Meal Plan At least 105g protein a day, 35% of Calories
1200 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
