The Ultimate 7 Day Keto Meal Plan

What’s the best meal plan?

We think that the very best meal plan is the one you’ve written yourself – you’ll already know the recipes off by heart, you’ll typically have most of the ingredients to hand, and you’ll know how everyone else in your household likes it.

Seriously the best keto meal plans, or any meal plans for weight-loss, are the ones you create yourself by making simple swaps. If you eat anything, it’s super easy to make healthier swaps (like regular white rice for broccoli or cauliflower rice), if your diet’s a bit more restrictive, just drop us a line with your favorite dishes and we’ll make some suggestions because we’re nice like that!

Meal plan ideas and recipes:

If you are looking for inspiration, here are 4 meal plans – there’s something for everyone. If you’ve not heard of Stone Soup or the Pioppi Diet Lifestyle Plan – you need to look them up! Try them, they’re awesome resources (we’ve linked them above) we use them ourselves, they come fully endorsed, tried and tested – for the record we make no money from these endorsements we recommend them because we love them…

Stone Soup meal plan:

Summer	Midweek	Midweek	Midweek	Weekend (busy)	Weekend (relaxed)
Breakfast	Smoothie	Overnight Chia	Poached Eggs	Smoothie	Eggs & Bacon
Lunch	Superfood Lunch Bowl	Broccoli al Limone	Chicken, Tomato & Feta Salad	Mexican Omelette with smashed avo	Broccoli Puttanesca
Dinner	Lebanese Omelette & Almond hummus	Smoked Salmon & Spinach Tart	Smoky Taco Bowls	Fish & Hazelnut butter	Creamy Mushroom, beef & Almond Pie
Snacks					Chocolate Pecan ‘Cake’
Drinks	Tea, water	Tea, water	Tea, water	Tea, water	Tea, water

Here’s our Founder Edward’s meal plan:

Summer	Midweek	Midweek	Midweek	Weekend (busy)	Weekend (relaxed)
Breakfast	none	none	8.30am One thick sausage	Purition shake	none
Lunch	Purition shake	Purition with greek yogurt	Purition shake	Tomato and mozzarella olive oil	Bacon, Sausage, 2 eggs, tomato, mushroom
Dinner	Chilli Con Carne with cauli, cheese and sour cream (eat until you’re 75% full)	3 egg onion omelette with large greek salad	Steak or chops with oven roasted sweet potato fries and Caesar salad	King Prawn (or chicken) Balti with cauliflower rice	4pm – Roast chicken and all the trimmings
Snacks	none	Slice of cheese	none	none	Hummus chilli sauce and veggies
Drinks	Tea, water	Tea, water	Tea, water	Tea, water, wine	Tea, water, wine

Here’s our Co-Founder Phillipa’s meal plan:

Summer	Midweek	Midweek	Midweek	Weekend (busy)	Weekend (relaxed)
Breakfast	none	none	none	Scrambled Eggs & avocado/ spinach/ smoked salmon	Full english
Lunch	50g Purition	50g Purition	50g Purition	40g Purition if needed	none
Dinner	Lemon Broccoli with grilled chicken	Veggie or chicken Fajitas, guacamole, sour cream, cheese	Lamb kofta, greek salad, Pitta and Greek yoghurt mint dressing	Salmon and garlic roasted mediterranean vegetables	Roast Dinner & all the trimmings
Sides	Greens with every meal	Greens with every meal	Greens with every meal	Greens with every meal	Greens with every meal
Snacks	Handful of unsalted nuts	1 Square 70% dark choc	Small piece/ slice  of hard cheese	Hummus & raw veggies	none
Drinks	Tea, coffee, water	Tea, coffee, water	Tea, coffee, water	Tea, coffee, water, g&t	Tea, coffee, water, wine

Here’s Dr Aseem Malhotra’s meal plan from the awesome Pioppi Diet Lifestyle Plan. It’s fancy but still easy and delish!

Summer	Midweek	Midweek	Midweek	Weekend (busy)	Weekend (relaxed)
Breakfast	Scrambled eggs with tomato chilli salsa	Smoked salmon and avocado with seed crackers	Sweet potato rosti with poached eggs and harissa creme frais	Chocolate coconut porridge with poached cherries. Sub Purition Porridge	Boiled eggs with asparagus and bacon soldiers!
Lunch	Roast veggies, labneh, pomegranate and walnut salad	Chicken caesar salad	Cauliflower steaks with feta cheese	Grilled halloumi and kale salad with tahini yogurt dressing	Veggie frittata
Dinner	Meatballs in roast tomato and garlic sauce with sweet potato noodles.	Roast eggplant with feta and herbs	Tandoori Masala salmon with Raita	Jerk chicken cauliflower pizza	Pork Chops with sage butter
Sides	Green Salad	Tenderstem	Greens	Mixed Salad	Coleslaw
Drinks	Coffee before 11am, water then one glass of wine with dinner	Coffee before 11am, water then one glass of wine with dinner	Coffee before 11am, water then one glass of wine with dinner	Coffee before 11am, water then one glass of wine with dinner	Coffee before 11am, water then one glass of wine with dinner

Not following keto, but still need a plan?

It really doesn’t matter if you’re following a keto diet or not – these meal plans and ideas will work for anyone who’s looking to lose weight. It’s a really good place to start and can fit into most people’s lifestyle. If you have particular dietary requirements, a lot of the recipes on Stone Soup offer helpful ingredient swaps to accommodate.

We’re here to help you – your success is ours!

Please drop us a line if you need further help or guidance, our email address is: hello@purition.com