A keto diet plan focuses on low-carb, high-fat meals that are organized into a structured daily and weekly eating schedule to support weight loss.
Most keto diet plans limit net carbs to about 20 to 50 grams per day and distribute them evenly across meals to help maintain consistency.
Following a planned keto meal schedule and preparing foods in advance can make the diet easier to follow and reduce common planning mistakes.

A keto diet plan that is aimed at weight loss should eliminate foods that are high in carbohydrates, such as rice, pasta, flour, bread and sugar. Instead you should opt for foods for foods that are high in protein and fat, such as meat, eggs, avocado and olive oil.

Fruits consumed in a keto diet plan can include strawberries, blueberries, cherries and blackberries, as they contain the least amount of carbohydrates.

A keto diet plan can promote weight loss, as it stimulates the body to use its own fat stores as a source of energy. The keto diet can also help to keep you full, as fats and proteins take longer to be digested and remain in the stomach for longer.

Meal plan

The following table outlines a sample 7-day keto diet plan:

Day	Breakfast	Morning snack	Lunch	Afternoon snack	Dinner	Estimated Net Carbs
Day 1	Omelet with mozzarella cheese and mushrooms + 1/2 cup raspberries	Sugar-free Jello + 1 handful of Brazil nuts	2 beef fillets with asparagus and pepper sautéed with olive oil	1 Greek yogurt with 1 tablespoon of chia seeds + 1 slice of mozzarella cheese with ham	Grilled chicken thigh with zucchini sautéed in olive oil	18 to 20 g
Day 2	Black coffee + turkey breast served with 1/2 sliced avocado and a handful of arugula	1 natural yogurt + 1 handful of nuts	Grilled salmon with mustard + green arugula salad + 1 tablespoon olive oil	6 chopped strawberries with whipping cream + 1 tablespoon of amaranth	Scrambled eggs with spinach and feta cheese	20 to 23 g
Day 3	1 glass of almond milk + omelette with ham and olives	1/2 avocado + 1 handful of walnuts	Chicken in cream sauce+ cauliflower salad with onion sauteed with olive oil	Blueberry and yogurt smoothie	Baked cod with butter and steamed broccoli	17 to 20 g
Day 4	Coconut milk smoothie with cherries + turkey breast served with 1/2 avocado	1 handful of cashew nuts + 1 yogurt	Tuna with arugula, lettuce and watercress salad + 1 tablespoon pumpkin seeds + 1 tablespoon olive oil	1 cup of green tea + 2 slices of mozzarella cheese with olive paste + 1/2 cup of blackberries	Beef stir-fry with bell peppers and olive oil	21 to 24 g
Day 5	2 scrambled eggs with tomato + 1 sugar-free coffee	Raspberry smoothie, yogurt and 1 handful of peanuts	2 homemade ground duck burgers with cheddar cheese, accompanied by cooked broccoli and spinach + 1 tablespoon of olive oil or coconut oil, lemon and garlic	Avocado and almond milk smoothie	Roasted chicken legs with cauliflower mash	19 to 22 g
Day 6	Yogurt with 1 handful of sunflower seeds and chia seeds + 1/2 cup of strawberries	1 cup of black tea with 2 slices of cheese and turkey breast	2 chicken fillets with cauliflower in the oven, gratin with cream and mozzarella cheese	Turkey breast and olive omelet + 1 coconut milk smoothie with a handful of almonds	Grilled salmon with sautéed green beans	18 to 21 g
Day 7	Black coffee + 2 scrambled eggs with mozzarella cheese, olives and prociutto	1 handful of mixed nuts + 1 glass of strawberry juice	Homemade tomato, onion, cucumber and avocado pizza + 1 tablespoon olive oil	Coconut Milk, Blueberry and Walnut Smoothie	Omelet with mushrooms, cheese and spinach	22 to 25 g

Portion sizes in a keto diet plan can be adjusted according to calorie needs and lifestyle. People with higher energy requirements or higher levels of physical activity may increase protein and fat portions slightly, while those aiming for gradual weight loss may reduce portion sizes. Men typically require larger portions than women, although individual needs may vary.

Daily carb limit in a keto diet plan

A keto diet plan is structured around a strict reduction in daily carbohydrate intake to support fat-based energy use and weight loss goals.

Net carbs per day on a keto diet plan

Most keto diet plans limit net carbohydrate intake to approximately 20 to 50 grams per day. This range allows flexibility depending on individual tolerance while maintaining a low-carb dietary pattern.

How carbs are distributed per meal

In a structured keto diet plan, carbohydrates are usually spread evenly throughout the day. Breakfast generally contains 5 to 10 grams of net carbs, while lunch and dinner each provide about 10 to 15 grams. Snacks are kept very low in carbs or avoided altogether to prevent exceeding the daily limit.

Common mistakes

Although a keto diet plan is simple in structure, certain planning mistakes may interfere with results.

1- Eating too much protein in a keto meal plan

Consuming excessive amounts of protein can reduce the effectiveness of a keto diet plan, particularly when meals are not balanced with sufficient fats.

2. Hidden carbs in “keto-friendly” foods

Some processed foods marketed as keto-friendly may still contain hidden carbohydrates. Reading nutrition labels carefully and limiting sauces, dressings, and packaged snacks can help keep carb intake within target ranges.

3. Not planning meals ahead

Lack of planning often leads to unintentional carbohydrate intake. Following a structured meal plan helps maintain consistency and supports long-term adherence.

Who should not follow a keto diet plan

A keto diet plan is contraindicated for people with pancreatitis, cardiovascular diseases, liver failure, renal failure, problems with fat metabolism, primary carnitine deficiency, carnitine palmitoyltransferase deficiency, carnitine translocase deficiency, porphyrias or pyruvate kinase deficiency.

A keto diet plan is also not recommended for children, pregnant women and breastfeeding women, nor for people who are underweight or have a history of eating disorders, such as bulimia, anorexia and binge eating.

Keto Diet Plan for Beginners: 7-Day Menu, Carb Limits & Safety Tips