Free 7-Day Keto Meal Plan
Seven days of real meals, every day under 20g net carbs — with macros and prep times. Tell us where to send it and the download starts instantly.
The full plan
Every meal links to the full recipe with ingredients, steps, and per-serving macros.
Day 13.8g net carbs
| Breakfast | Keto Egg Muffins | 1.2g net | 142 cal | 30 min |
| Lunch | Keto Egg Salad | 1.4g net | 320 cal | 20 min |
| Dinner | Keto Pork Chops | 1.2g net | 412 cal | 25 min |
Day 25.1g net carbs
| Breakfast | Keto Bacon Egg Cups | 1.4g net | 245 cal | 35 min |
| Lunch | Keto Tuna Salad | 2.3g net | 268 cal | 10 min |
| Dinner | Keto Blackened Salmon | 1.4g net | 398 cal | 20 min |
Day 35.1g net carbs
| Breakfast | Keto Egg Bites | 1.4g net | 218 cal | 35 min |
| Lunch | Keto Chicken Salad | 2.3g net | 412 cal | 15 min |
| Dinner | Keto Lamb Chops | 1.4g net | 438 cal | 25 min |
Day 46.9g net carbs
| Breakfast | Keto Chaffles | 1.5g net | 245 cal | 15 min |
| Lunch | Keto Caesar Salad | 3.8g net | 478 cal | 25 min |
| Dinner | Keto Baked Salmon | 1.6g net | 412 cal | 28 min |
Day 58.6g net carbs
| Breakfast | Keto Crepes | 2.5g net | 215 cal | 25 min |
| Lunch | Keto Cheeseburger Wrap | 4g net | 538 cal | 20 min |
| Dinner | Keto Baked Cod | 2.1g net | 342 cal | 30 min |
Day 69.7g net carbs
| Breakfast | Keto Spinach Omelet | 3.1g net | 545 cal | 15 min |
| Lunch | Keto Chicken Caesar Wrap | 4.5g net | 480 cal | 20 min |
| Dinner | Keto Bacon Wrapped Chicken | 2.1g net | 462 cal | 45 min |
Day 710.2g net carbs
| Breakfast | Fluffy Keto Pancakes | 3.1g net | 312 cal | 20 min |
| Lunch | Keto Club Wrap | 4.8g net | 512 cal | 20 min |
| Dinner | Keto Crab Cakes | 2.3g net | 312 cal | 30 min |
Make it stick:drink plenty of water and salt your food (electrolytes prevent “keto flu”), add zero-carb snacks if hungry (full list here), and swap any meal for another in the same category from the recipe library.
Frequently asked questions
- Is this keto meal plan really free?
- Yes — completely free, no credit card and no strings. Enter your email and the PDF downloads instantly (we'll also send you a copy). Every recipe in it is also free on this site with full steps and macros.
- How many carbs are in this keto meal plan?
- Each day totals between about 4g and 10g net carbs across breakfast, lunch, and dinner — well under the standard 20g strict-keto target, which leaves room for snacks, cream in your coffee, and vegetables on the side. Net carbs = total carbs − fiber − sugar alcohols.
- Can I swap meals in the plan?
- Absolutely. Any breakfast can replace any other breakfast, and the same goes for lunches and dinners — the daily totals stay in the same low range. Browse hundreds of alternatives with macros in our free recipe library.
- Do I need the app to use the plan?
- No — the PDF and all recipes are free on the web. The CarbMeNot app just makes the tracking side easier: snap a photo of any meal (from this plan or not) and it logs the net carbs, protein, and fat automatically.
CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.
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