Here's a 7-day sample week averaging 32g net carbs a day. Build your own day below, or jump to the full week.
Spinach Scrambled Eggs 1 serving
Strawberry Vanilla Coconut Smoothie 1 serving
Salmon Wrapped Avocado 1 serving
Provencal Endive Salad 1 serving
Keto Pork Schnitzel 2 servings
Quick and Easy Low Carb Caprese Salad 1 serving
This 2500 Calorie Keto Meal Plan averages 32g net carbs a day over seven days (47g total carbs, including 15g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 2,496 Calories with 175g fat and 189g protein. It's a higher-protein style of keto, with 30% of Calories from protein.
Scrambled eggs 1
large egg
Crab Salad 1
servings
Chicken Celery Sticks 1
serving
Pan Fried Steak 1
serving
Mediterranean Salad ½
serving
Corn Tuna Salad 1
serving Spinach Scrambled Eggs 3
serving
Plain Tuna Salad 1 ½
serving
Stuffed Avocado 1
stuffed avocado half
Cheesy-Crust Skillet Pizza 1
serving
Easy Sautéed Spinach ½
recipe
Chocolate Coconut Protein Shake 1
shake
Cottage Cheese Breakfast 1
serving
3 Herb Breakfast Patties 1
serving Salmon Wrapped Avocado 1
serving
Keto protein shake 1
shake
Lemon Herb Pork Tenderloin 1 ½
serving
Sesame Tuna Salad 1
serving
Over Easy Eggs 3
serving
Lime Chicken Salad 1 ½
serving Stuffed Avocado 1
stuffed avocado half
Pan-Seared Cod with Sautéed Mushrooms 1 ½
serving Quick and Easy Low Carb Caprese Salad 1
serving
Tuna with Avocado 1
serving
Garlic Egg Omelet 1
serving
Creamy Peanut Butter Shake 1
shake Crab Salad 1
servings Chicken Celery Sticks 1
serving
Pan-Seared Pork Tenderloin 2
serving
Shaved Fennel Salad Recipe ½
serving Corn Tuna Salad 1
serving
Hummus Eggs 2
serving
Quick Buffalo Chicken Salad 1
serving
Tuna in Cucumber Cups 1
serving
Pan-Seared Cod with Lemon Butter 1 ½
serving
Heirloom Tomato Basil Mozzarella Salad 1
serving Chocolate Coconut Protein Shake 1
shake Cottage Cheese Breakfast 1
serving 3 Herb Breakfast Patties 1
serving Crab Salad 1
servings Chicken Celery Sticks 1
serving
Rosemary Crusted Lamb Chops 1
serving
Persian Cucumber Yogurt 1
serving Sesame Tuna Salad 1
servingThe Keto plan cuts net carbs from 242g to 32g a day and raises fat from 91g to 175g. Our 7-day keto plans keep net carbs to 50g a day or less. This one averages 32g.
| Daily average | Keto plan | Standard plan |
|---|---|---|
| Calories | 2,496 | 2,485 |
| Net carbs | 32g | 242g |
| Total carbs | 47g | 285g |
| Fat | 175g | 91g |
| Protein | 189g | 155g |
| Fiber | 15g | 43g |
Want a little less or more? See the 2400 Calorie Keto Meal Plan or the 2600 Calorie Keto Meal Plan.
See all our Keto meal plans. Not following a specific diet? See the 2500 Calorie Meal Plan.
2500 Calorie Vegan Meal Plan Plants only, no animal products
2500 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2500 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2500 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2500 Calorie Low Carb Meal Plan 156g carbs a day or less, 25% of Calories
2500 Calorie Low Fat Meal Plan 83g fat a day or less, 30% of Calories
2500 Calorie High Protein Meal Plan At least 188g protein a day, 30% of Calories
2500 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
