Here's a 7-day sample week averaging 31g net carbs a day. Build your own day below, or jump to the full week.
Broccoli and Cheddar Mini Quiches 1 serving
Peach and Peanut Butter Snack 1 serving
Cucumber Crab Sushi 2 servings
Chicken Celery Sticks 1 serving
Skillet-Baked Eggs 3 servings
This 2300 Calorie Keto Meal Plan averages 31g net carbs a day over seven days (51g total carbs, including 20g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 2,281 Calories with 160g fat and 166g protein.
Scrambled eggs 1
large egg
Tuna Turmeric Salad 1
servings
Avocado 1
avocado
Easy Sautéed Salmon 1 ½
serving
Broccoli with Hummus & Sesame Seeds ½
serving
Creamy Peanut Butter Shake 1
shake
Greens and Turkey Breakfast Bowl 1
serving
Bacon 2
strips
Salmon Wrapped Avocado 1
serving
Quick Mint Yogurt 1
serving
Pan-Seared Cod with Lemon Butter 1 ½
serving
Shaved Fennel Salad Recipe ½
serving
Sesame Tuna Salad 1
serving
Garlic Omelet 1 ½
serving
Pecans ½
ounce Tuna Turmeric Salad 1
servings Avocado 1
avocado
Pan-Seared Cod with Cherry Tomatoes and Basil 1 ½
serving
Quick and Easy Low Carb Caprese Salad ½
serving Creamy Peanut Butter Shake 1
shake
Protein Greek Yogurt and Fruit Salad 1
serving
3 Herb Breakfast Patties 1
serving
Chicken and Avocado Salad 1
serving
Black Olives with Cheddar 1
serving
Lemon Herb Pork Tenderloin 1 ½
serving
Bean Sprout and Spinach Salad 1
serving
Tuna with Avocado 1
serving
Herb Omelette with Fried Tomatoes 2
serving Bacon 1
strips
Crab Salad ½
servings Chicken Celery Sticks 1
serving
Grilled Salmon with Lime Butter Sauce 1 ½
serving
Sea Salt Edamame ½
serving Quick and Easy Low Carb Caprese Salad 1
serving Garlic Omelet 1 ½
serving
Nonfat greek yogurt ½
cup Tuna Turmeric Salad 1
servings Avocado 1
avocado
Garlic Rosemary Pork Tenderloin 1 ½
serving Creamy Peanut Butter Shake 1
shake
Oranges ½
fruit
Classic Tuna Salad 1
serving
Yogurt with Radishes & Dill ½
serving
Salmon with Creamy Cilantro Lime Sauce 1 ½
serving
Spinach Salad with Blackberries ½
serving Creamy Peanut Butter Shake 1
shakeThe Keto plan cuts net carbs from 185g to 31g a day and raises fat from 88g to 160g. Our 7-day keto plans keep net carbs to 50g a day or less. This one averages 31g.
| Daily average | Keto plan | Standard plan |
|---|---|---|
| Calories | 2,281 | 2,272 |
| Net carbs | 31g | 185g |
| Total carbs | 51g | 230g |
| Fat | 160g | 88g |
| Protein | 166g | 164g |
| Fiber | 20g | 45g |
Want a little less or more? See the 2200 Calorie Keto Meal Plan or the 2400 Calorie Keto Meal Plan.
See all our Keto meal plans. Not following a specific diet? See the 2300 Calorie Meal Plan.
2300 Calorie Vegan Meal Plan Plants only, no animal products
2300 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2300 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2300 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2300 Calorie Low Carb Meal Plan 143g carbs a day or less, 25% of Calories
2300 Calorie Low Fat Meal Plan 76g fat a day or less, 30% of Calories
2300 Calorie High Protein Meal Plan At least 202g protein a day, 35% of Calories
2300 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
