Your 7-Day Keto-Friendly Meal Plan
Updated: Jan. 31, 2022
Trying to go keto but not sure where to start? We're here to help! Here's a week full of breakfasts, lunches and dinners that'll make going keto a breeze.
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Day 1 Breakfast: Feta Asparagus Frittata
Asparagus and feta cheese come together to make this frittata extra special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
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Day 1 Lunch: Contest-Winning Roasted Tomato Soup
Just before the first frost of the season, we gather up all of the tomatoes from my mom’s garden to create this flavor-packed soup. Although it sounds like a lot of garlic, when it’s roasted, the garlic becomes mellow and almost sweet. We serve this soup with toasted bread spread with pesto.—Kaitlyn Lerdahl, Madison, Wisconsin
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Day 1 Dinner: Balsamic Steak Salad
My husband loves blue cheese and I like a hearty salad that eats like a meal, so I put the two things together to make this steak salad recipe. The sweet-tartness of dried cranberries pairs deliciously with the cheese, creamy avocado and balsamic vinegar. It's irresistible! —Marla Clark, Albuquerque, New Mexico
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Day 2 Breakfast: Goat Cheese & Ham Omelet
As a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate it overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan
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Day 2 Lunch: Hassleback Tomato Clubs
This no-fuss, no-bread riff on a classic is perfect during tomato season. Make it for lunch or pair it with pasta salad for a light dinner. —Taste of Home Test Kitchen
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Day 2 Dinner: Bruschetta Steak
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Day 3 Breakfast: Summer Breakfast Skillet
Sizzle up spicy chorizo, veggies and eggs with this breakfast skillet recipe that keeps you going all morning. If I want something handheld, I turn it into tacos. —Andrea Rivera, Westbury, New York
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Day 3 Lunch: Heirloom Tomato Salad
This is a simple yet elegant dish that always pleases my guests. Not only is it tasty, but it is healthy, too. The more varied the colors of the tomatoes you choose, the prettier the salad will be. —Jess Apfe, Berkeley, California
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Day 3 Dinner: Lemon Salmon with Basil
At our house we opt for healthy foods, and this lemony salmon with basil is a knockout in the good-for-you category. We have it with asparagus or zucchini. —Shanna Belz, Prineville, Oregon
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Day 4 Breakfast: Colorful Pepper Frittata
Our taste testers loved this fluffy breakfast packed with three kinds of bright sweet peppers and minced fresh basil. It’s filling and tasty, full of fresh flavors to start the day. —Jessie Apfe, Berkeley, California
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Day 4 Lunch: Shrimp Scampi Spinach Salad
My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he's only 3! —Jamie Porter, Garnett, Kansas
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Day 4 Dinner: Italian Smothered Pork Chops
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Day 5 Breakfast: Veggie Omelet with Goat Cheese
My family eats a lot of vegetables so I'll set some aside at dinner to use in an omelet the next day. This cuts prep time in half! I like the versatility of this recipe because it can be made with whatever veggies and cheeses you have. —Lynne Keast, Monte Sereno, California
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Day 5 Lunch: Spicy Thai Coconut Chicken Soup
For national soup month in January, I came up with a new recipe every day. This one is my favorite! It’s so easy, with just a touch of special Thai flavors. For an even richer flavor, try using whole coconut milk. —Diane Nemitz, Ludington, Michigan
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Day 5 Dinner: Curried Pork & Orange Kabobs
I love the sweet flavor of red, yellow and orange peppers. I always go for these in the summer when they are inexpensive and plentiful. I think they taste a whole lot better than green peppers. —Liv Vors, Peterborough, Ontario
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Day 6 Breakfast: Portobello Mushrooms Florentine
A fun and surprisingly hearty breakfast dish packed with flavor and richness. —Sara Morris, Laguna Beach, California
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Day 6 Lunch: Denver Omelet Salad
I love this recipe. It may not be your typical breakfast, but it has all the right elements. Plus, it’s easy, healthy and fast. Just turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
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Day 6 Dinner: Spring Herb Roast
This marvelous beef roast lets you forget about it while it’s cooking (but the aroma will remind you). We serve it with brown rice or mashed potatoes. —Donna Roberts, Manhattan, Kansas
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Day 7 Breakfast: Turkey Breakfast Sausage
My hearty sausage patties are loaded with flavor but have a fraction of the sodium and fat found in commercial breakfast sausage links. —Judy Culbertson, Dansville, New York
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Day 7 Lunch: Grilled Basil Chicken
This cinch of a marinade gives the chicken lots of Italian flavor. Serve the chicken with a tossed green salad and garlic breadsticks, or put slices on a ciabatta roll along with lettuce, tomato and mozzarella cheese for a zesty handheld meal. —Lisa Moriarty, Wilton, New Hampshire
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Day 7 Dinner: Spicy Pork Tenderloin
A friend shared this recipe for marvelously flavorful pork years ago. It really sparks up a barbecue and has been popular whenever I've served it. I guarantee you'll get many requests for the recipe. —Diana Steger, Prospect, Kentucky
Originally Published: June 11, 2018
