Meal Plans

7-day low-carb diet meal plan

Meal plan

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Meal Plans

Sunday

Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your sunday off right.

Keto tip of the day: Head to the supermarket and meal prep for the upcoming week to stay on track with your low carb lifestyle! Switch things up by making some of your favorite meals with low carb ingredient swaps. And brush up on how to avoid the most common keto mistakes.

  25 Min | Easy | Serves: 2

Try these incredible keto cottage cheese pancakes and you’ll never go back to regular flapjacks! Our berry topping gives them just the right amount of sweetness and the kids will love them too!

  5 Min | Easy | Serves: 2

Real food on a plate. Prosciutto. Mozzarella. Tomatoes and olives. Because a keto dinner doesn't have to be complicated.

 30 Min | Easy | Serves: 4

Juicy pork chops. Crunchy green beans. Garlic butter. Now that's what we call a one-skillet wonder. And it's keto elegance at its finest.

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Meal Plans

Monday

Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your monday off right

Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, so make sure you’re drinking at least 6 to 8 glasses of water each day. Not consuming enough water—especially when starting a new low carb diet—can lead to constipation, dizziness, and sugar/carb cravings. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.

  5 minutes | Easy | Serves: 1

Without wheat flour and yeast, it won't be true bread. But if you're off carbs, and have been dreaming about a nice slice of buttered toast with your eggs, this is well worth a try.

  25 minutes | Medium | Serves: 2

Gingery and savory with a slightly spicy kick. Hearty red meat with creamy sesame goodness. All that, keto, and a refreshing salad to boot?? Do you see where we’re going with this? Meet your newest favorite food in a bowl!

  45 minutes | Medium | Serves: 4

Mediterranean superstars — feta cheese, olives, and pesto — unite in this creamy, easy-to-make keto chicken dish. Give it a go. Your taste buds will thank you!

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Meal Plans

Tuesday

Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your tuesday off right

Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its excess glucose before storing as glycogen. It’s normal to feel a bit sluggish when starting a keto diet, so if you’re new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. When you’re feeling more energized, add in some high-intensity exercise a few days a week. 

  5 Minutes | Easy | Serves: 4

Oh, yes. This is the fastest, simplest, most keto-lip-smacking recipe in the universe. It’s impossible to resist its savory goodness!

  20 minutes | Easy | Serves: 2

Soft mozzarella, ripe tomatoes, and fresh basil, yes please! In an omelet — even better! This super-easy, keto dish works for breakfast, lunch or dinner, and is sure to be a new fave. So get out your frying pan… Italy, here we come!

  70 minutes | Medium | Serves: 6

Keep everyone happy with this satisfying, cheese-topped keto masterpiece. Meat pie may be a little old-school, but it’s time to rediscover its deliciousness. Any cook can get rave reviews with this easy-to-follow recipe.

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Meal Plans

Wednesday

Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your wensday off right

Keto tip of the day: If you are new to a low carb lifestyle, you might start to come down with what’s known as the keto flu. A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. If you are experiencing headaches, weakness, and poor concentration, don’t throw in the towel! Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats.

  45 minutes | Easy | Serves: 4

This gorgeous dish looks beyond impressive, yet is amazingly simple to make! Spinach, eggs, sausage or bacon, and veggies magically combine into a divine feast for the eyes…and the tummy. It’s keto gold!

  30 minutes | Easy | Serves: 8

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  35 minutes | Easy | Serves: 4

Zucchini noodles or zoodles are more than just an “alternative” to regular pasta – they’re a culinary treat! With all the creamy textures and crispy-bacon crunch of the Italian classic, this quick and satisfying keto recipe hits all the right notes.

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Meal Plans

Thursday

Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your thursday off right

Keto tip of the day: Craving something sweet? Whip up a decadent dessert with this easy recipe for Chocolate Pecan Pie Bites suitable for all Atkins phases. Note that one serving of this recipe will add 1.8g net carbs and 7.1g of fat to today’s menu. Browse Atkins extensive recipe database for more low carb dessert recipes.

  5 minutes | Easy | Serves: 2

Latte? Yes, please! This dairy-free delight is the perfect on-the-go breakfast. 5 minutes to mix it up and you’re done. Presto!

  30 minutes | Easy | Serves: 4

Looking for a boss salad? Craving creamy avocados and goat cheese with the crunch of nuts? Oh, man. Do we have a recipe for you! Pull this together for a lightening quick lunch or dinner.

  10 minutes | Medium | Serves: 2

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

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Meal Plans

Friday

Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your friday off right

Keto tip of the day: It’s the end of the work week, so meet up with your friends or family for dinner! Living low carb doesn’t mean you have to cook every one of your meals. Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. And check out these other keto-friendly restaurants!

  15 minutes | Easy | Serves: 1

Looking for a quick and easy way to start your day? This hearty omelet is super healthy, and just takes a few minutes to make! Fresh mushrooms make a delicious filling. Enjoy this keto meal anytime — breakfast, lunch or dinner!

  5 minutes | Easy | Serves: 2

Real food on a plate. Salmon. Spinach. Mayo and lime. Because a keto dinner doesn't have to be complicated.

  60 minutes | Medium | Serves: 4

Treat yourself to a lovely meat-and-cheese-filled tortilla. With your own homemade keto bread and spice mix this Mexican favorite will not only be healthful, but also delicious!

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Meal Plans

Saturday

Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your saturday off right

Keto tip of the day: If you’re feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week. One 3.5 ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs. However, watch out for hidden carbs in mixers, and remember that these are additional carbs to today’s menu. You can easily keep track of your daily net carbs with the Atkins app or this guide.

  25 Minutes | Easy | Serves: 2

Bacon, and then some, for breakfast, lunch, or dinner. The spinach adds color and variety. The eggs hold it all together. But bacon dominates. Keto life is good.

  30 Minutes | Medium | Serves: 3

Grilled eggplant and bell peppers are often on the menu during my winter stays in Turkey, where vegetables are typically cooked on a coal grill in the garden in the evening.

  55 minutes | Easy | Serves: 4

This colorful keto stir-fry is not only easy to make but also amazingly tasty. This crunchy delight may become one of your favourite go-to recipes. Consider trying it tonight!

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Experts in Field

Here is a list of common Keto Question

Please look through our FAQ for more information, as well as our discord community.

Why is it that conventional diets don't work?

Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make up the majority of our diet and have significant implications for our health including hormone balance.

How is weight loss achieved on ketogenic diets?

This is probably the most commonly asked question, as many people are concerned about the real effects of ketosis. Does ketosis work? There are three main effects of low-carb diets which I have covered.

What is insulin and what does it do?

Insulin is one of the most important hormones. It is secreted by the pancreas and is what ketogenic diets mostly focus on, as it affects body fat and metabolism of carbohydrates. It is effectively a storage hormone, responsible for moving nutrients out of the blood stream and into target tissues. Its other job is to regulate your blood sugar level.

Do I need to count calories? Do calories matter?

It’s a common misconception that you can eat an unlimited amount of calories and still lose weight. Although this doesn’t happen often, you can put on weight even on a low-carb diet. Low-carb ketogenic diets have natural appetite suppressing effects This is why you’ll eat less and won’t need to count calories which is one of the main effects of the ketogenic diet.

How do I track my macros / my carb intake?

Together with my partner, we have developed an app specifically for this purpose. The KetoDiet app will help you track macronutrients, electrolytes so you can achieve your goals – whether it’s losing weight or simply eating real food! For more about our app, read this post: KetoDiet App FAQ

How long does it take to get into ketosis?

It usually takes 2-3 days to enter ketosis if you keep within your optimal net carbs limit. You can speed this process up by exercising to accelerate the depletion of glycogen in your body. If you are quite sedentary, it may take up to a week based on experience. Once you stick to the plan, it’s actually easy to get into ketosis, as you will find out using ketone detection strips or blood ketone meter.

What is keto-adaptation?

Keto adaptation occurs when the body shifts away from glucose and towards fat metabolism. The adaptations to ketosis are complex and involve most systems of the body. The major adaptations occur in the body’s tissues, especially the brain, liver, kidney and muscles (Lyle McDonald, The Ketogenic Diet, chapter 5, 1998).

How often and how much should I eat?

Try to eat slowly and avoid any other activity while eating. You will gradually regain the ability to recognise when you’ve had enough. There is no reason to clear the plate completely if you feel full. It’s your health and there is nothing wrong about that.