Here's a 7-day sample week averaging 28g net carbs a day. Build your own day below, or jump to the full week.
Greens and Turkey Breakfast Bowl 1 serving
Salmon Wrapped Avocado 1 serving
Air Fryer Pork Chops 1 servings
This 1600 Calorie Keto Meal Plan averages 28g net carbs a day over seven days (36g total carbs, including 8g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 1,559 Calories with 93g fat and 133g protein. It's a higher-protein style of keto, with 34% of Calories from protein.
Microwave Poached Eggs 1
serving
Chicken Celery Sticks 1
serving
Green salad 1
serving
Simple Steak 1
steak
Balsamic Sautéed Spinach 1
serving
Blueberry Vanilla Greek Yogurt 1
serving
Spinach and Cheese Omelet 1
serving
Strawberries ½
cup
Tuna Turmeric Salad 1
servings
Protein-boosted Yogurt 1
serving
Baked Pork Chops 1
serving
Lebanese Fresh Thyme Tomato Salad 1
serving
Chocolate Almond Milk Protein Shake 1
serving
Cantaloupe 2
slices
Plain Tuna Salad 1
serving
Pecans 1
ounce
Super Simple Smoked Paprika Chicken 1
serving
Easy Sautéed Spinach 1
recipe Blueberry Vanilla Greek Yogurt 1
serving
Huevos Pericos 1
serving
Bacon 1
strips Tuna Turmeric Salad 2
servings Protein-boosted Yogurt 1
serving
Poached Salmon 1
serving
Blue cheese & veggie salad 1
serving Chocolate Almond Milk Protein Shake 1
serving
Onion and Tomato Omelet 1
omelet
Keto protein shake 1
shake Chicken Celery Sticks 1
serving Green salad 1
serving Baked Pork Chops 1
serving Lebanese Fresh Thyme Tomato Salad 1
serving Bacon 1
strips Chocolate Almond Milk Protein Shake 1
serving Pecans ½
ounce Super Simple Smoked Paprika Chicken 1
serving
Easy Spinach and Scallion Salad 1
serving Blueberry Vanilla Greek Yogurt 1
serving Protein-boosted Yogurt 1
serving Chicken Celery Sticks 1
serving Green salad 1
serving Baked Pork Chops 1
serving
Balsamic Arugula Salad ½
servingThe Keto plan cuts net carbs from 125g to 28g a day and raises fat from 63g to 93g. Our 7-day keto plans keep net carbs to 50g a day or less. This one averages 28g.
| Daily average | Keto plan | Standard plan |
|---|---|---|
| Calories | 1,559 | 1,590 |
| Net carbs | 28g | 125g |
| Total carbs | 36g | 161g |
| Fat | 93g | 63g |
| Protein | 133g | 114g |
| Fiber | 8g | 36g |
Want a little less or more? See the 1500 Calorie Keto Meal Plan or the 1700 Calorie Keto Meal Plan.
See all our Keto meal plans. Not following a specific diet? See the 1600 Calorie Meal Plan.
1600 Calorie Vegan Meal Plan Plants only, no animal products
1600 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1600 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1600 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1600 Calorie Low Carb Meal Plan 100g carbs a day or less, 25% of Calories
1600 Calorie Low Fat Meal Plan 53g fat a day or less, 30% of Calories
1600 Calorie High Protein Meal Plan At least 140g protein a day, 35% of Calories
1600 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
