21-Day Keto + Intermittent Fasting Meal Plan

Are you looking forward to reaping the benefits of ketosis, but you aren’t sure how to get there?

The ketogenic diet is the go-to diet for people who are looking to lose weight, lower cholesterol and blood pressure, help treat diabetes and even protect against neurological diseases.

But, if you are a beginner, the thought of completely turning your kitchen upside down and training your body to eat in a different way may seem overwhelming.

One of the most effective ways to ease into the ketogenic diet is by following a diet plan, which will provide you with a shopping list and basic recipes that give you clear guidelines on what you can and cannot eat on the ketogenic diet.

Do you want something you can easily refer to as you begin your journey? Then this 7-day keto diet and menu is a perfect place for you to start!

Day 1:

• Breakfast: Keto Triple Berry Smoothie
• Snack: Handful of cashews  
• Lunch: Creamy Kale and Broccoli Soup
• Snack: Hard-boiled egg
• Dinner: Sloppy Joe Slaw

Day 2:

• Breakfast: Keto Baked Egg in Ham Cups 
• Snack: Handful of almonds
• Lunch: Mexican Bowl
• Snack: 2 slices turkey
• Dinner: Chicken Crockpot Stew

Day 3:

• Breakfast: Quick Frittata 
• Snack:  Turkey jerky (look for no added sugar type)
• Lunch: Chicken Pad Thai
• Snack: 1 oz. cheddar cheese and celery
• Dinner: General Tsos Chicken

Day 4:

• Breakfast: Strawberry and Cream Shake 
• Snack: 2 Tbsp. Sunbutter
• Lunch: Quesadillas
• Snack: Keto Cocoa Almond Fat Bombs
• Dinner: Grilled White Fish with Zuchinni and Kale Pesto

Day 5:

• Breakfast: Breakfast Egg on Avocado 
• Snack: 2 Tbsp. Almond Butter with celery sticks
• Lunch: Chicken Avocado Creamy Salad
• Snack: Handful of cashews
• Dinner: Turkey Meatloaf

Day 6:

• Breakfast: Super Quick Scramble
• Snack: Keto Cashew Butter Fat Bombs
• Lunch: Garlicky Chicken Asparagus 
• Snack: 2 Tbsp. Sunbutter with celery
• Dinner: BBQ Pork Sliders

Day 7:

• Breakfast: Breakfast Pumpkin Pancakes 
• Snack: 1 oz. cheddar with a handful of blueberries
• Lunch: Stuffed Beef Rolls
• Snack: hard-boiled egg
• Dinner: Pork and Green Bean Alfredo Casserole

Day 8:

• Breakfast: Keto Sausage Frittata
• Snack: Handful of cashews  
• Lunch: Keto Pepper Cabbage Beef Rolls
• Snack: Hard-boiled egg
• Dinner: Keto Thai Chicken Bowl

Day 9:

• Breakfast:  Keto Approved Egg Muffin Sandwich
• Snack: Handful of almonds
• Lunch: Keto Low-Carb Wraps
• Snack: 2 slices turkey
• Dinner: Keto Shrimp and Asparagus Bake

Day 10:

• Breakfast: Healthy Coconut Oatmeal
• Snack:  Turkey jerky (look for no added sugar type)
• Lunch: Keto Quick Turkey Bowl
• Snack: 1 oz. cheddar cheese and celery
• Dinner: Keto Grilled Salmon with Tahini Sauce

Day 11:

• Breakfast: Maple Bacon Breakfast Pie
• Snack: 2 Tbsp. Sunbutter
• Lunch: Keto Three-Cheese Stuffed Peppers
• Snack: Keto Cocoa Almond Fat Bombs
• Dinner: Rainbow Turkey Salad

Day 12:

• Breakfast: Salmon Eggs Benedict with Sweet Potato Muffins
• Snack: 2 Tbsp. Almond Butter with celery sticks
• Lunch: Protein Packed Turkey Cobb Salad
• Snack: Handful of cashews
• Dinner: One-Pan Maple Dijon Chicken Brussel Sprouts

Day 13:

• Breakfast: Keto Baked Bacon Omelet
• Snack: Keto Cashew Butter Fat Bombs
• Lunch: Chicken Apple Sausage Patties
• Snack: 2 Tbsp. Sunbutter with celery
• Dinner: Noodle-less Butternut Squash Lasagna

Day 14:

• Breakfast: Awakening Matcha Smoothie Bowl
• Snack: 1 oz. cheddar with a handful of blueberries
• Lunch: Keto Chicken Tomato Soup with Mushroom
• Snack: hard-boiled egg
• Dinner: Crockpot Rosemary Citrus Chicken

Day 15:

• Breakfast: Morning Coffee Smoothie
• Snack: Handful of cashews  
• Lunch: Keto Four Cheese Pizza Breadsticks
• Snack: Hard-boiled egg
• Dinner: Keto Garlic Rosemary Pork Chops

Day 16:

• Breakfast: Keto Sausage Egg McMuffin
• Snack: Handful of almonds
• Lunch: Keto Easy Kung Pao Chicken
• Snack: 2 slices turkey
• Dinner: Keto Chicken Drums Baked or Grilled

Day 17:

• Breakfast: Keto Eggs and Smoked Salmon
• Snack:  Turkey jerky (look for no added sugar type)
• Lunch: Keto Simple Meatballs
• Snack: 1 oz. cheddar cheese and celery
• Dinner: Keto Easy Chicken Fajitas with Even Easier Guacamole

Day 18:

• Breakfast: Keto Bacon and Eggs Breakfast
• Snack: 2 Tbsp. Sunbutter
• Lunch: Keto Lemon Black Pepper Tuna Salad
• Snack: Keto Cocoa Almond Fat Bombs
• Dinner: Keto Oregano Meatballs with Olive Tapenade & Zucchini Noodles

Day 19:

• Breakfast: Keto Breakfast Coconut Waffles
• Snack: 2 Tbsp. Almond Butter with celery sticks
• Lunch: Keto Spicy Pork and Kale Soup
• Snack: Handful of cashews
• Dinner: Turkey Meatloaf

Day 20:

• Breakfast: Keto Instant Brussel Sprouts and Bacon Omelet
• Snack: Keto Cashew Butter Fat Bombs
• Lunch: Keto Simple and Fast Shredded Chicken Breast
• Snack: 2 Tbsp. Sunbutter with celery
• Dinner: Baked Lemon Dill Haddock

Day 21:

• Breakfast: Fat-Burning Banana Bread Smoothie
• Snack: 1 oz. cheddar with a handful of blueberries
• Lunch: Keto 5-Minute Sardines Salad
• Snack: hard-boiled egg
• Dinner: Keto Tex-Mex Style Burger