Here's a 7-day sample week averaging 30g net carbs a day. Build your own day below, or jump to the full week.
Ground Beef Omelet 1 serving
Nonfat greek yogurt 1 cup
Tuna with Avocado 1 serving
Avocado Tomato Salad 1 serving
Pan Seared Halibut with Lemon Caper Sauce 1 servings
Avocado 1 avocado
This 2100 Calorie Keto Meal Plan averages 30g net carbs a day over seven days (44g total carbs, including 15g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 2,104 Calories with 148g fat and 156g protein. It's a higher-protein style of keto, with 30% of Calories from protein.
Spinach Avocado Smoothie Bowl 2
serving
Pecans 1
ounce
Tuna Turmeric Salad 1 ½
servings
Cream Cheese and Olive Pecan Bites 1
serving
Quick Buffalo Chicken Salad 1
serving
High Potassium Fruit Salad ½
serving
Crab Salad 1 ½
servings
Peanut Butter & Celery 1
serving
Spinach and Beef Skillet 1 ½
serving
Proscuitto Wrapped Asparagus 4
spears
Corn Tuna Salad 1
serving
Scrambled Eggs with Chorizo 1
serving
Salmon Wrapped Avocado 1
serving
Keto protein shake 1
shake
Scallion Crusted Arctic Char 2
serving
Heirloom Tomato Basil Mozzarella Salad ½
serving Quick Buffalo Chicken Salad 1
serving
Strawberries 1
cup
Tarragon and Dijon Chicken Salad 1 ½
serving
Tuna in Cucumber Cups 1
serving
Garlic Paprika Tilapia 1 ½
serving
Chocolate Almond Milk Protein Shake 1
serving
Spinach Scrambled Eggs 2
serving Pecans ½
ounce
Chicken Celery Sticks 1
serving
Caprese Salad ½
serving
Pan-Seared Tilapia with Zucchini and Lemon 1 ½
serving
Cooked Okra ½
serving Corn Tuna Salad 1
serving
Basic Egg White Omelet 3
serving Salmon Wrapped Avocado 1
serving Keto protein shake 1
shake
Super Simple Smoked Paprika Chicken 1
serving Tuna with Avocado 1
serving
Scrambled Egg with Tofu 1 ½
serving
Yogurt with Cucumber & Lox ½
serving Tarragon and Dijon Chicken Salad 1 ½
serving Tuna in Cucumber Cups 1
serving
Tilapia with Lemon Caper Butter 1 ½
serving
Simple Arugula and Cherry Tomato Salad 1
serving
Quick and Easy Low Carb Caprese Salad 1
servingThe Keto plan cuts net carbs from 168g to 30g a day and raises fat from 81g to 148g. Our 7-day keto plans keep net carbs to 50g a day or less. This one averages 30g.
| Daily average | Keto plan | Standard plan |
|---|---|---|
| Calories | 2,104 | 2,078 |
| Net carbs | 30g | 168g |
| Total carbs | 44g | 209g |
| Fat | 148g | 81g |
| Protein | 156g | 150g |
| Fiber | 15g | 40g |
Want a little less or more? See the 2000 Calorie Keto Meal Plan or the 2200 Calorie Keto Meal Plan.
See all our Keto meal plans. Not following a specific diet? See the 2100 Calorie Meal Plan.
2100 Calorie Vegan Meal Plan Plants only, no animal products
2100 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2100 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2100 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2100 Calorie Low Carb Meal Plan 131g carbs a day or less, 25% of Calories
2100 Calorie Low Fat Meal Plan 70g fat a day or less, 30% of Calories
2100 Calorie High Protein Meal Plan At least 184g protein a day, 35% of Calories
2100 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
