Eating keto doesn’t have to be boring.
This 7-day keto dinner plan is designed to keep things easy, flavorful, and low in carbs — while giving you balanced nutrition to stay on track.
Each recipe is quick to prepare, full of flavor, and includes approximate nutrition values.
Day 1: Garlic Butter Salmon with Asparagus
Ingredients: salmon fillets, butter, garlic, lemon, asparagus.
Instructions:
- Preheat oven to 400°F (200°C).
- Place salmon and asparagus on a sheet pan.
- Melt butter, mix with minced garlic and lemon juice, then drizzle over salmon and asparagus.
- Bake for 15 minutes, until salmon flakes easily with a fork.
Nutrition (per serving): 480 calories | 35g protein | 32g fat | 4g net carbs
Day 2: Zucchini Noodle Alfredo with Grilled Chicken
Ingredients: zucchini noodles, grilled chicken breast, cream, parmesan, garlic.
Instructions:
- Grill or pan-cook chicken breast until fully cooked. Slice.
- In a skillet, sauté garlic in butter, add cream, and simmer.
- Stir in parmesan until sauce thickens.
- Toss zucchini noodles in the sauce and top with chicken slices.
Nutrition (per serving): 420 calories | 38g protein | 26g fat | 6g net carbs
Day 3: Keto Beef Stir-Fry with Broccoli
Ingredients: flank steak, broccoli, soy sauce (low sodium), sesame oil, garlic.
Instructions:
- Slice steak thinly against the grain.
- Heat sesame oil in a wok or skillet, cook garlic until fragrant.
- Add beef slices and stir-fry until browned.
- Add broccoli and soy sauce, cook until broccoli is tender-crisp.
Nutrition (per serving): 390 calories | 32g protein | 24g fat | 7g net carbs
Day 4: Baked Chicken Thighs with Cauliflower Mash
Ingredients: chicken thighs, olive oil, rosemary, garlic, cauliflower, butter.
Instructions:
- Preheat oven to 375°F (190°C).
- Rub chicken thighs with olive oil, garlic, and rosemary. Bake 30–35 minutes until cooked through.
- Boil cauliflower until soft, drain, and mash with butter until creamy.
- Serve chicken over cauliflower mash.
Nutrition (per serving): 450 calories | 36g protein | 30g fat | 5g net carbs
Day 5: Shrimp Scampi with Zoodles
Ingredients: shrimp, zucchini noodles, garlic, butter, lemon juice, parsley.
Instructions:
- Heat butter in a skillet, add garlic, and cook until fragrant.
- Add shrimp, season with salt, and cook until pink (3–4 minutes).
- Add lemon juice and parsley, then toss with zucchini noodles.
- Cook for 1–2 minutes until noodles are just tender.
Nutrition (per serving): 380 calories | 34g protein | 22g fat | 6g net carbs
Day 6: Pork Chops with Creamed Spinach
Ingredients: pork chops, heavy cream, spinach, garlic, parmesan.
Instructions:
- Season pork chops with salt and pepper, then pan-sear until golden brown and cooked through. Remove and rest.
- In the same pan, sauté garlic, add cream, then stir in spinach until wilted.
- Add parmesan to thicken the sauce.
- Serve pork chops topped with creamed spinach.
Nutrition (per serving): 460 calories | 40g protein | 28g fat | 5g net carbs
Day 7: Bunless Cheeseburgers with Avocado
Ingredients: ground beef patties, cheddar cheese, avocado, lettuce, tomato.
Instructions:
- Form ground beef into patties, season with salt and pepper.
- Pan-fry or grill patties until cooked to your liking.
- Top with cheddar cheese and let melt.
- Serve wrapped in lettuce leaves with sliced tomato and avocado.
Nutrition (per serving): 500 calories | 38g protein | 34g fat | 6g net carbs
Weekly Shopping List (Dinner Essentials)
- Proteins: salmon, chicken breast, chicken thighs, flank steak, shrimp, pork chops, ground beef
- Vegetables: zucchini, asparagus, broccoli, cauliflower, spinach, lettuce, tomato
- Dairy & Fats: butter, heavy cream, parmesan, cheddar cheese, olive oil
- Pantry Staples: garlic, soy sauce, sesame oil, lemon, rosemary, parsley
Tips for Success
- Prep proteins ahead of time (grill chicken, cook beef strips).
- Spiralize zucchini in bulk to save time.
- Batch-cook cauliflower mash to use on multiple days.
- Adjust portion sizes depending on your calorie needs.