Here’s a 7-day 1400 kcal keto diet plan with 3 main meals and 2 snacks daily

Here’s a 7-day 1400 kcal keto diet plan with 3 main meals and 2 snacks daily. Each meal focuses on low-carb, high-fat, and moderate protein.

Day 1
Breakfast:

3 scrambled eggs cooked in 1 tbsp butter
1/4 avocado
1 slice of cheddar cheese
Calories: ~300
Snack 1:

10 almonds
Calories: ~70
Lunch:

Grilled chicken salad: 3 oz chicken breast, 2 cups spinach, 1 tbsp olive oil, 1 tbsp balsamic vinegar
1 tbsp parmesan cheese
Calories: ~350
Snack 2:

1 string cheese
Calories: ~80
Dinner:

4 oz baked salmon with 1 tbsp garlic butter
1 cup steamed broccoli with 1 tbsp olive oil
Calories: ~600
Day 2
Breakfast:

2 fried eggs in 1 tbsp coconut oil
2 slices of bacon
Calories: ~300
Snack 1:

1/4 cup macadamia nuts
Calories: ~200
Lunch:

3 oz grilled shrimp with 2 cups mixed greens, 1 tbsp olive oil, 1 tbsp lemon juice
Calories: ~250
Snack 2:

1/4 avocado with a sprinkle of salt
Calories: ~80
Dinner:

5 oz grilled steak
1 cup roasted asparagus with 1 tbsp butter
Calories: ~570
Day 3
Breakfast:

2 boiled eggs
1 tbsp mayonnaise
Calories: ~200
Snack 1:

10 pecans
Calories: ~100
Lunch:

3 oz grilled chicken
1 cup cauliflower rice sautéed in 1 tbsp butter
Calories: ~300
Snack 2:

1 oz cream cheese with a few cucumber slices
Calories: ~100
Dinner:

4 oz ground beef (80% lean) cooked in 1 tbsp olive oil
1 cup zucchini noodles with 1 tbsp parmesan cheese
Calories: ~600
Day 4
Breakfast:

2 egg omelet with 1/4 cup shredded cheese and 1 tbsp butter
Calories: ~300
Snack 1:

1/4 cup walnuts
Calories: ~200
Lunch:

4 oz baked cod
1 cup spinach sautéed in 1 tbsp butter
Calories: ~350
Snack 2:

1 hard-boiled egg
Calories: ~70
Dinner:

5 oz roasted pork chop
1 cup mashed cauliflower with 1 tbsp heavy cream
Calories: ~480
Day 5
Breakfast:

2 sunny-side-up eggs cooked in 1 tbsp butter
2 slices of turkey bacon
Calories: ~300
Snack 1:

10 hazelnuts
Calories: ~100
Lunch:

3 oz grilled salmon
2 cups arugula with 1 tbsp olive oil and 1 tbsp lemon juice
Calories: ~300
Snack 2:

1 oz cheddar cheese
Calories: ~110
Dinner:

5 oz roasted chicken thigh with skin
1 cup sautéed mushrooms in 1 tbsp butter
Calories: ~590
Day 6
Breakfast:

2 fried eggs in 1 tbsp coconut oil
1/4 avocado
Calories: ~300
Snack 1:

1 tbsp peanut butter (no added sugar)
Calories: ~90
Lunch:

4 oz turkey burger (no bun)
1 cup mixed greens with 1 tbsp olive oil
Calories: ~300
Snack 2:

1 oz cream cheese rolled in 2 slices of deli turkey
Calories: ~100
Dinner:

5 oz pan-seared chicken thighs
1 cup sautéed zucchini in 1 tbsp olive oil
Calories: ~600
Day 7
Breakfast:

2 scrambled eggs with 1 tbsp butter
1 slice of bacon
Calories: ~250
Snack 1:

10 almonds
Calories: ~70
Lunch:

3 oz grilled steak
1 cup roasted Brussels sprouts with 1 tbsp olive oil
Calories: ~350
Snack 2:

1 hard-boiled egg
Calories: ~70
Dinner:

4 oz roasted salmon with 1 tbsp dill butter
1 cup steamed spinach with 1 tbsp butter
Calories: ~580