To find success on a ketogenic diet, planning is key.

This guide will teach you how to create a 7-day

keto diet meal plan to fit your needs and macro goals all while staying under 2,200 daily calories.

Let’s be honest: If your idea of planning your meals means picking the fastest drive-thru lane,
you’re going to have a hard time on a ketogenic diet.

That’s because getting and staying in ketosis requires a bit of calculation and planning up
front to score maximum wins long term.

To help you create the best meal plan for your body, we’ve broken down our guide into four
easy steps:

SET YOUR GOALS

CALCULATE YOUR MACROS
PLAN YOUR MEALS
START COOKING!
Now that you know what to expect, let’s jump right in.

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Why do you want to start a ketogenic diet, anyway?

Do you want to finally lose that stubborn excess body weight you’ve been lugging around? Are
you looking for better mental clarity and more energy?

Will you be hoping a ketogenic diet lowers your blood sugar and cholesterol levels?

Are you focused solely on shredding fat and building muscle or do you simply want better
overall health?

Whatever your reasons and intentions, think about the results you’re hoping to achieve on
keto. Now write them down and post them somewhere you can see every day.

Remembering why you started will make it easier to stick to your keto diet along the way.

Macronutrient ratios are everything on a ketogenic diet. The macro ratios on a keto diet
typically look like this:

Start by using our keto macro calculator here to help you determine what and how much of
each category to eat based on your specific body composition and lifestyle.

You’ll have a rough estimate of how many grams of fat, protein and carbs your meals need to
cover over the course of one day. This will make it easier to plan your meals.

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Based on your daily macros, pick one day each week to sit down and plan out your meals for
the next seven days.

It’s a chore worth doing once instead of thinking about what to eat every single day.

We have your first week on a keto diet covered today, but after that you’ll want to check our
new recipes on the Perfect Keto website and add them to your repertoire so you’re never bored.

All the recipes we share list the macro breakdown so you don’t have to calculate anything
complicated.

If you stumble upon a recipe without a macro count, just enter the ingredients into a diet app
like KetoDietApp or MyFitnessPal and you’ll have the macros and calorie count totaled for you.

And guess what?

We’ve included a cheat sheet at the end of this guide -- the Ultimate Keto Diet Foods List -- so
you can plan your ketogenic diet meals around the right foods ASAP.

To start, it helps to figure out which meals you’ll have each day. When you list them out on a
sheet of paper, think about:

• How many people in your home will be eating the meals (i.e., How many servings
will you need to make?)
• Whether you plan to make enough for leftovers for lunch the next day
• How you want to structure each day (Do you plan to eat breakfast every morning,
or will you just have lunch and dinner most days?)

Once your meals are planned out, make a shopping list with the ingredients you’ll need for
every one and head out to the store.

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You have your meals planned. You have your ingredients.

Now you’ll need to decide if you want to prep and cook most of your meals on your day off and
store them for easy grab ‘n go during your hectic work week, or prepare each meal the day you
plan to eat it.

Consider what fits your schedule and lifestyle most and work around that. Anything else will
just be too difficult and trick you into giving up.

While making any new change can seem overwhelming at first, having a plan in place will set
you up for success in the long run.

So let’s check out a sample 7-day ketogenic diet menu plan now.

Don’t know what to eat on a keto diet?

We’ve got you covered for seven days of meal planning so you’ll have inspiration come
breakfast, lunch, dinner and dessert time.

The example macros are set for a single person who is eating 2,200 calories per day and
sticking to 140 grams or less of protein, 30 grams or less of carbs and around 175 grams of fat.

Your macros may be a bit different so feel free to mix and match meals from different days to
fit yours.

Using our healthy keto snack list and paying attention to how your body feels when you have
more/less of each macro will help you adjust accordingly.

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1 serving Keto Brunch Spread

1 serving Chicken Caesar Salad

1 Hard Boiled Egg

1 oz. Cheddar Cheese
1 oz. Almonds

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 1 serving Superfood Meatballs
1 serving Keto Creamed Spinach

1 serving Low Carb Decadent Keto Cheesecake

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 1 serving Easy Keto Breakfast Tacos

1 serving Low Carb Crispy Keto “Fried” Chicken

1 serving Smokey Keto BBQ Sauce
1 cup Steamed Broccoli with 1 tbsp Grass-fed Butter

1 oz. Macadamia Ntuts

1 MCT Fat Bomb

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 1 serving Lemon Herb Low Carb Keto Meatloaf
1 serving Cheesy Bacon Brussels Sprout Casserole

1 serving Perfect Keto Chocolate Mousse

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1 serving Bacon, Egg & Cheese Breakfast Casserole

1 serving White Turkey Chili

2 cups Mixed Leafy Greens with 1 tbsp Olive Oil

1 serving Chocolate Sea Salt Peanut Butter Bites

1 oz. Almonds

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 1 serving Portobello Bun Cheeseburger
1 serving Celeriac Everything Oven Fries
1 serving Homemade Keto Mayo

1 serving Keto Brownies with Peppermint Crunch

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 1 serving Keto Oatmeal

1 serving Turkey Sausage Frittata

4 slices bacon fried in 1 tbsp butter
1 cup coffee or tea with MCT Oil Powder

1 oz. Mozzarella Cheese

2 oz. Ham Cold Cuts

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1 serving Keto Poke with Ahi Tuna and Citrus

1 Perfect Keto Collagen Mug Cake

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 1 Avocado Breakfast Bowl

1 serving Fathead Pizza: Low Carb Keto Pizza

2 cups Mixed Leafy Greens with 1 serving MCT Powder Garlic Dressing

1 serving Smoked Salmon Pate On Cucumber

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 4 oz. Grass-fed Skirt Steak
1 serving Rosemary Cauliflower Mash and Gravy
1 serving Low-Carb Stuffing

2 servings Buttery Coconut Vanilla Keto Cookies

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 1 serving Keto Power Breakfast with Green Sauce

1 serving Shrimp Stir Fry with Baked Cauliflower Rice

1 serving Keto Cheesy Buffalo Chicken Dip

1 cup Bite-Sized Celery Dippers

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1 serving Crispy Skin Salmon with Pesto Cauliflower Rice

1 Keto Collagen Chocolate Smoothie

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 1 Keto Bulletproof Coffee
1 Hard Boiled Egg
1 oz. Swiss Cheese

1 serving Low Carb Keto Lasagna

2 cups Mixed Leafy Greens with 1 serving MCT Powder Garlic Dressing

1 serving Rich and Creamy Keto Broccoli Cheese Soup

2 oz. No-Sugar Beef Jerky

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 1 serving Creamy Mushroom Chicken
1 cup Cauliflower Roasted with 1 tbsp Avocado Oil and topped with 2 slices Crumbled Bacon

1 serving Perfect Keto Mocha Fat Bombs

1 serving Perfect Keto Frappuccino

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Ok, so those are a lot of recipes -- and that may scare you if you presently use your kitchen
more for storage than sauteing.

But you’ll probably want to start out making one or two new recipes a week, eating the
leftovers and then trying two new ones to see what you like best.

Don’t worry about getting your daily macro numbers right on the nose every day as long as
you’re within a few grams (think: less than 5g deviation from your target).

Generally, it’s better to stay under versus over your macros when it comes to your protein and
carbs since too much of these will kick you out of ketosis.

Going over your fat macro (within reason) will not immediately kick you out of ketosis but it
will halt your weight loss efforts.

So now that you have an outline, let’s go over the basics of meal planning so you can create
your own keto menu plan for the next seven days.

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We won’t tell anyone if you copy our 7-day keto menu plan for the whole month. But you’ll
want to switch out certain components so you never feel limited or bored.

Don’t stress about falling off the wagon.

Below you’ll find a quick list of the best ketogenic diet foods by category so you only pick from
the approved list and avoid everything else:

*SEEDS: like Chia, Hemp, and Flax

**FATTY FISH: including Mackerel, Tuna, Sardines, and Salmon

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• GRASS-FED BEEF: preferably fattier cuts like steak, veal, roast, ground beef, and stew meat.
• POULTRY: including chicken, quail, duck and turkey; try to focus on the darker, fattier meats.
• PORK: including pork loin, tenderloin, chops, ham, bacon, and ground.
• FISH: in addition to the fatty fish above, try halibut, cod, catfish, and mahi-mahi.
• SHELLFISH: including oysters, clams, crab, mussels, shrimp, and lobster.
• ORGAN MEATS: like heart, liver, tongue, kidney, and offal.
• EGGS: Always use the whole egg.
• LAMB and GOAT
Stay away from processed meats that contain suspect ingredients, sauces or added sugars.
These can unknowingly increase your carb and sugar intake and derail your efforts.

Think low glycemic load, low-carb and non-starchy:

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Fruits must be limited and eaten in VERY small amounts as they have a high sugar content.
When you do eat fruits, choose lower-sugar options like:

For fruits and vegetables, it doesn’t matter whether it’s fresh or frozen, but organic is best
(though not required).

Most dairy products get the green light on keto. Just opt for the full-fat version (low-fat
versions remove fat and add sugar) and preferably organic and raw, if possible, like:

*HARD CHEESES: like Parmesan, Swiss, Feta, and Cheddar

**SOFT CHEESE: like Brie, Monterrey Jack, Mozzarella, and Bleu

When it comes to topping foods on the keto diet, homemade is always best so you can control
the sugar count.

Since life is hectic, here are some pre-made condiments that are safe to use:

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*KETCHUP: without added sugars (or sugar alcohols)
**SAUERKRAUT: without added sugars
***HIGH-FAT SALAD DRESSINGS: with low or no added sugars

You’ll need to toss most of your prepared spice mixes as many contain sugar or carbs as
fillers. As long as you stick to dried herbs and spices only, you should be in safe flavortown.
A few examples include:

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Sweeteners can be tricky so keep these two rules in mind:
1. Only use low glycemic index sweeteners. These won’t affect your blood sugar levels
or contribute to your carb intake.
2. Avoid sugar alcohol-based sweeteners (even low/no-calorie or low/no-sugar) or fillers
like maltitol, dextrose or maltodextrin. These can cause gas, bloating and diarrhea.

The safest, low-glycemic sweetener options on keto include:

• STEVIA: preferably in liquid form as the powder can sometimes have dextrose or
maltodextrin added as a binding agent.
• ERYTHRITOL: which is not digested by the body and doesn’t have any carbs or glycemic
load when digested.
• MONK FRUIT: Extracts from this fruit are 300–400 times sweeter than cane sugar, but
it doesn’t have any effect on your blood sugar.

These are the basics of your ketogenic grocery list. If you want to take your fat burning to
the next level, you’ll need to get on board with supplements.

Train harder, find more energy and optimize your vitamin intake using keto-friendly dietary
supplements such as:

The purpose of exogenous ketone supplements is to provide your body with extra ketones
(i.e., energy). Ketone supplements can be a huge help when you’re transitioning into a state of
ketosis or entering a fasted state.
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Exogenous ketones help you get back into ketosis at any time, instead of having to wait a
couple of days. You can take them between meals for a quick punch of ketones or before a
workout to help you slay gym day.

MCT is short for medium chain triglyceride. MCTs are precursors to ketones and help your
body burn fat instead of burning carbs. They’re super beneficial for weight loss, energy and
digestion because they can be readily used by your body and do not have to be shuttled
around your digestive system first.

You can try MCT Oil Powder, Liquid C8 MCT Oil, and even MCT Oil Capsules to see what your
body likes best.

There are over 10,000 types of proteins in your body yet collagen is the most abundant.
Accounting for 25-35% of all your body’s protein, it’s considered the glue holding your body
together.

While most other animal-based protein powders contain casein and whey, which can be
inflammatory and hard to digest for some people, collagen protein from grass-fed beef is
made low and slow to preserve the nutrition and absorb quickly.

For more info on collagen, check out: When and How to Use Keto Collagen Protein.

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Since you have to cut out several starchy fruits and veggies when you’re on keto, you miss out
on all the vitamins, antioxidants and nutrients these carby powerhouses provide.

Keto Micro Greens is the solution to getting enough nutrition from produce while staying in
ketosis. It contains a:
• GREENS AND VEGGIE BLEND of raw, organic greens and vegetables from 12 different sources.
• BERRY AND FRUIT BLEND of raw, organic berries and fruits from 10 different sources.
• MCT POWDER. Made from coconut oil, MCTs helps you absorb the vitamins, minerals
and nutrients from the greens and fruits and give you a boost of energy too.
• LIVER SUPPORT AND DIGESTIVE ENZYMES to help you get the most out of this
micronutrient blend. These enzymes help make sure all these goodies are absorbed
and used by your body.

Find out more here: How to Use Micro Greens Powder

Whatever your reasons for wanting to start a ketogenic diet, you’re more than prepared to
crush your new keto life with today’s guide in your back pocket.

Once you figure out your macros, it’s all about finding low-carb foods you like to meet your
goals. Use our 7-day keto menu plan to start and then take advantage of our cheat list of
approved keto foods to create your own delicious meals.

Toss in a few supplements to boost your health and your body’s fat burning potential and
you'll be well on your way to fast weight loss and high energy levels in no time.

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