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.
Paleo Tomato and Egg Scramble 1 servings
Almond Milk Mango Smoothie 1 serving
Keto Salmon-Filled Avocados 1 servings
Napa Cabbage, Tomato, and Avocado Salad 1 serving
This 1450 Calorie Keto Meal Plan averages 14g net carbs a day over seven days (24g total carbs, including 10g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 1,455 Calories with 104g fat and 107g protein.
Ham and Egg Scramble 1
serving
Chicken Celery Sticks 1
serving
Baked Salmon with Dill 1
serving
Easy Sautéed Spinach 1
recipe
Black Olives with Cheddar 1
serving
Garlic Egg Omelet 1
serving
Scrambled eggs 1
large egg
Chicken and Avocado Salad 1
serving
Classic Pan-Fried Burger Patty 1
burger patty
Spinach, Lemon, and Shrimp Salad 1
serving
Curry Tuna Salad 1
serving
Spinach Meal Shake 1
serving
3 Herb Breakfast Patties 1
serving
Turkey Lettuce Rollups ½
serving
Tuna in Cucumber Cups 1
serving
Blackened Salmon 1
servings Black Olives with Cheddar 1
serving Chicken and Avocado Salad 1
serving
Grilled Salmon with Lime Butter Sauce 1
serving
Spinach Avocado Smoothie Bowl 1
serving
Hummus Eggs 1
serving Chicken Celery Sticks 1
serving
Broiled Salmon with Herb Mustard Glaze 1
servings
Mushroom Carpaccio with Pecorino Toscano 1
serving
Spinach Eggs with Salsa 1
serving
Nonfat greek yogurt ½
cup
Tuna Turmeric Salad 1
servings Black Olives with Cheddar 1
serving
Pan-Seared Chicken with Mushrooms 1
serving
Easy Sautéed Eggplant 1
serving Spinach Avocado Smoothie Bowl 1
serving Chicken Celery Sticks 1
serving
Coconut Curry Salmon 1
serving
Asparagus Herb Delight ½
serving Curry Tuna Salad 1
servingThe Keto plan cuts net carbs from 117g to 14g a day and raises fat from 55g to 104g. 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 | 1,455 | 1,451 |
| Net carbs | 14g | 117g |
| Total carbs | 24g | 147g |
| Fat | 104g | 55g |
| Protein | 107g | 106g |
| Fiber | 10g | 31g |
Want a little less or more? See the 1400 Calorie Keto Meal Plan or the 1500 Calorie Keto Meal Plan.
See all our Keto meal plans. Not following a specific diet? See the 1450 Calorie Meal Plan.
1450 Calorie Vegan Meal Plan Plants only, no animal products
1450 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1450 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1450 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1450 Calorie Low Carb Meal Plan 90g carbs a day or less, 25% of Calories
1450 Calorie Low Fat Meal Plan 48g fat a day or less, 30% of Calories
1450 Calorie High Protein Meal Plan At least 127g protein a day, 35% of Calories
1450 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
