Are you in search of a practical 7-day keto meal plan tailored specifically for runners? Your quest ends here.
The ketogenic diet has gained recognition for its potential to reverse metabolic conditions, facilitate weight loss, and enhance overall fitness. At its core, this diet revolves around the consumption of healthy fats, moderate protein, and minimal carbohydrates. The underlying principle is rather straightforward—by significantly reducing carb intake and upping your fat consumption, your body enters a state called ketosis, where it shifts from burning glucose to utilizing fat for energy.
To fully harness the advantages of this dietary approach, it’s essential to follow a well-structured meal plan, and that’s precisely what this post is here to offer.
This plan presents a collection of 21 keto recipes that encompass breakfast, lunch, and dinner for an entire week. These recipes are not only low in carbs but also easy to prepare and incredibly flavorful. Whether you’re a newcomer exploring the realm of keto eating or an experienced runner seeking a nutritional boost, this meal plan serves as a practical roadmap to support your goals.
Keto Meal Plan – Day 1
Breakfast – Fat Coffee
Start your day right with a keto-friendly breakfast—Fat Coffee. It’s not just a morning jolt; it’s a powerhouse of fuel to kickstart your day.
This drink offers sustained energy and a satisfying fullness, all while being frothy and delicious. And the best part? It’s a healthier alternative to your typical Starbucks macchiato.
What’s the secret to this easy-to-make beverage? Begin with high-quality coffee, pour it into a large container, and blend it with grass-fed butter, coconut oil, and a touch of stevia. Simple, right?
Here are detailed instructions with precise quantities and measurements for each ingredient.
The How
Ingredients
- Coffee freshly brewed
- Grass-fed and unsalted butter
- MCT oil or coconut oil
- Heavy cream
- Stevia, vanilla extra, or any other non-sugar flavor of your choice.
Ingredients:
- Freshly brewed coffee (1 cup)
- Grass-fed and unsalted butter (1 tablespoon)
- MCT oil or coconut oil (1 tablespoon)
- Heavy cream (1-2 tablespoons, to taste)
- Stevia, vanilla extract, or any other non-sugar flavoring (optional, to taste)
Instructions:
- Brew one cup of your favorite coffee. The coffee should be hot when you use it for the best results.
- In a blender or a mixing container, combine the freshly brewed coffee, grass-fed butter, MCT oil or coconut oil, and heavy cream.
- If desired, add a small amount of stevia, vanilla extract, or your preferred non-sugar flavoring to enhance the taste. Start with a few drops and adjust to your desired level of sweetness.
- Blend or mix the ingredients thoroughly until you achieve a frothy and creamy texture. This should take about 20-30 seconds.
- Pour your keto coffee into your favorite mug and enjoy! It’s a delightful way to kickstart your day with healthy fats and sustained energy.
Still confused?
Watch this tutorial.
Lunch: Keto Spinach Salad
Spinach is a favorite of mine. According to the World’s Healthiest Foods, this superfood packs more nutrients per calorie than any other.
Enter the keto spinach salad—a fantastic choice for a low-carb lunch or a light dinner. It’s not just nutritious; it’s bursting with flavor and freshness, offering a sweet, crunchy, creamy, and tangy medley.
What’s impressive? This spinach salad is a quick fix, ready in less than 30 minutes—simply wow.
But wait, there’s more. Customize it to your liking by adjusting the spinach quantity or adding various ingredients. Want extra flavor? Top it with eggs and bacon, and drizzle a red wine vinaigrette or toss in some romaine lettuce. The possibilities are as diverse as your taste buds.
Ingredients
- Spinach
- Chicken thigh
- Hardboiled eggs
- avocado
- Olive oil
- Grated cheese
- Curry powder
- Salt and pepper.
Dinner – Keto Pizza
Craving pizza on your low-carb journey? Look no further—this recipe has got you covered.
Amidst the plethora of keto-friendly pizza recipes, this one stands out. Crafted from a mix of cheese, protein powder, meat, cauliflower, and the star of the show—almond flour—this keto pizza delivers the ideal thin crust chew.
Everything you love about regular pizza—cheese, peppercorn, tomato sauce—minus the carbs is right here. Plus, the recipe is a time-saver, coming together in less than 20 minutes. So, if you’re a pizza enthusiast exploring the low-carb realm, give this recipe a try for a guilt-free and satisfying slice.
Ingredients
- Eggs
- Mozzarella cheese
- Cream cheese
- Almond flour
- Baking powder
- Unsweetened tomato sauce
- Dried oregano
- Olives
- sea salt and ground black pepper
Additional resource – How to eat less sugar
Keto Meal Plan – Day 2
Breakfast: Sausage Breakfast Sandwich
For those craving taste in the early morning, this low-carb sausage sandwich is the ultimate keto breakfast. Packed with flavor, it’s not just tasty but also low in carbs and high in healthy fats and nutrients.
What’s the secret to this healthy alternative to a McDonald’s breakfast? A delightful combination of juicy patties, keto-friendly almond flour, eggs, and melted cheddar cheese.
And the convenience factor? You can freeze and reheat it in the microwave for an on-the-go, yet deliciously satisfying breakfast—or any other meal of the day. So, if you’re ready to bid farewell to your breakfast sandwich fixation, this recipe is your tasty ticket to a keto-friendly morning delight.
Ingredients
- Eggs
- Sausage patties
- Heavy cream
- Butter
- Cheddar cheese
- Avocado
- Salt and pepper
Lunch – Tuna Salad Lettuce
Short on time but craving a mouthwatering meal? I’ve got proof that it’s possible—introducing the quick and delicious Keto Tuna Salad.
In less than 10 minutes, you can whip up this fantastic tuna salad using easily accessible ingredients. Whether it’s a post-workout snack or an on-the-go low-carb lunch, this recipe has you covered.
No need for extensive cooking or complicated steps. With just a handful of simple ingredients, you can assemble a satisfying lunch in a breeze. The process is as easy as mixing tuna, celery, mayonnaise, red onion, lime juice, and other essentials in a bowl. Brighten up the plate by tossing in some tomatoes, and voilà—so tasty, so simple, so keto. Enjoy a hassle-free and flavorful meal in no time.
Ingredients
- Can of tuna
- Hard-boiled eggs
- Romaine lettuce
- Mayonnaise
- Lemon juiced
- Diced onions
- Sea salt and pepper, to taste.
Additional resource – Diet mistakes runners make
Dinner – Keto Chicken Garam Masala
Craving the bold flavors of Indian cuisine? Then, this Keto Chicken Garam Masala recipe is tailor-made for you.
Loaded with plenty of chicken pieces in a rich, creamy sauce, along with tomato paste and a medley of spices, this low-carb dish is a winner. Toss in sweet bell peppers, coconut cream, and chicken, and you’ll find yourself coming back for seconds and thirds.
Now, don’t be alarmed when you glance at the ingredient list. While it may seem a bit lengthy, fear not—it only takes 15 minutes to throw everything together. So, if you’re a fan of Indian flavors and looking for a satisfying low-carb option, give this recipe a shot. It’s the perfect blend of simplicity and taste.
Ingredients:
- Chicken breast
- Butter or ghee
- ground cumin
- Ground coriander seed
- Yellow onion
- Ground cardamom
- Ground turmeric
- Coriander
- Paprika
- Chili powder
- Red bell pepper
- Coconut cream or heavy whipping cream
- Nutmeg
- Tomato paste
- Finely chopped cilantro
- Sea salt and pepper
Keto Meal Plan – Day 3
Breakfast – Egg Omelet with Cheese, Spinach, and Sausage
Eggs are a nutritional powerhouse and a staple in most low-carb diets, thanks to their health benefits and keto-friendly nature. This recipe takes advantage of these benefits, creating one of the best keto dishes with a focus on fatty ingredients.
Feel free to be generous with butter, cheese, oil, egg yolks, and low-carb veggies. For an extra boost, add a small portion of fatty meats, and I highly recommend sausage for that perfect savory touch. It’s a simple yet satisfying way to kickstart your morning with a delicious and keto-approved meal.
Top of Form
Ingredients
- Eggs
- Spinach leaves
- Breakfast sausage
- Feta cheese
- Fresh Dill
- butter
- Olive oil
- Leafy greens
- Sea salt and pepper
Lunch—Keto Chicken BLT Salad
When the quest for healthier eating led me to salads, I knew I had to find recipes that suited my taste. Enter the keto-friendly Chicken BLT Salad—a game-changer.
This recipe quickly became one of my all-time favorite salads. The best part? It’s incredibly easy to whip up, whether you’re using leftover chicken, rotisserie, or even canned chick (if you’re short on time). So, if you’re on the lookout for a salad that’s both satisfying and keto-friendly, give this one a shot.
Ingredients
- Boneless chicken thighs
- Cheery tomatoes
- Butter
- Bacon
- Avocado
- Mayonnaise
- Romaine lettuce (for wrapping)
- Celery seasoning
- Sea salt and pepper.
Dinner – Bacon Cheese Balls
Introducing Bacon Cheese Balls—because if you’re not a fan of cheese balls stuffed with bacon, one of the most delectable meats known to man, something might be off with your taste buds.
These bacon-infused cheese balls are not only a taste sensation but also a breeze to prepare ahead, making them perfect for parties and social gatherings.
And the best part? These savory delights are typically served at room temperature, so no need to stress about keeping them warm. Get ready to indulge in a flavor-packed treat that’s bound to be a hit at any gathering..
Ingredients
- Bacon
- Cheddar cheese
- Pecans
- Cream cheese
- Green onion
- Garlic powder
- Butter, at room temperature
- Dried parsley
- Poppy seeds
- Onion powder
- Driven chives
- Chili flakes
- Sea salt and pepper
Keto Meal Plan – Day 4
Breakfast – Keto Egg Muffins
In the hustle of a busy life, having a grab-and-go option becomes essential. Locating keto-friendly snacks can pose a challenge, but fear not—this recipe has got you covered.
These muffins are not only convenient but also ideal for keeping in your fridge or freezing throughout the week. Perfect for a make-ahead option on your meal prep day, if that’s your style.
When it’s time to enjoy, simply pop one in the microwave for 30 seconds, and you’re good to go. Say goodbye to morning chaos and hello to a quick, keto-friendly breakfast solution.
Ingredients
- Eggs
- Shredded cheese
- Spinach
- Scallions
- Mushrooms
- MCT oil powder
- Red pesto
- Salt and pepper
Lunch – Keto cheeseburger
Lunchtime calls for a treat with our Keto Cheeseburger—because a low-carb lifestyle shouldn’t keep you from savoring a good burger.
These keto burgers aren’t just delicious; they come with none of the carbs and sugars that could mess with your blood sugar levels and knock you out of ketosis.
Give this recipe a shot, and you’ll relish a burger that mirrors the real deal while seamlessly fitting into your keto meal plan—no need to stress about your macros. Enjoy the taste without compromising your low-carb commitment!
Ingredients
- Ground beef
- Clove garlic
- Onion powder
- Apple cider vinegar
- Black pepper
- Tomatoes
- Scallions
- Avocado
- Olive oil
- Sea salt and pepper
- Fresh cilantro
Dinner – Baked Salmon with asparagus
Salmon holds a special place as one of my favorite fish—nutrient-rich and a low-mercury choice compared to tuna or swordfish, making it a go-to for daily consumption.
Despite its gourmet appearance, preparing this dish is surprisingly straightforward. With just three simple ingredients—salmon, asparagus, and butter—you can whip up a delicious dinner in just 20 minutes.
Not only is it keto-friendly, but it’s also incredibly tasty. Elevate the flavor by adding some lemon juice, chopped garlic, or a buttery sauce. Enjoy a quick, wholesome, and delightful meal that’s as easy to make as it is delicious.
Ingredients
- Salmon fillets
- Green asparagus
- Butter
- Garlic Cloves
- Lemon juice and zest
- Sea salt and pepper.
Keto Meal Plan – Day 5
Breakfast – Bacon, and Eggs
Fried eggs and bacon might appear simple, but they pack a punch of healthy fats and lean protein, ensuring you stay satisfied throughout the morning without jeopardizing ketosis.
If the classic combo is starting to feel a bit routine, the following recipe is here to take it up a notch. The key to perfect eggs lies in avoiding overcooking and infusing them with an extra touch of richness. Enjoy a breakfast that’s not only delicious but also keeps you on track with your keto goals.
Ingredients
- Eggs
- Bacon
- Butter
- Heavy whipping cream
- Avocado
- Green bell pepper
- Walnuts
- Sea salt and pepper
Lunch – Keto Smoked Salmon & Avocado
This dish brings together two of my favorite foods—salmon and avocado. The result? A high-fat, high-fiber salad that ensures you stay energized for hours, courtesy of the fantastic duo of avocado and salmon.
But that’s not all—this dish is also loaded with omega-3 fatty acids and can be whipped up in under 15 minutes. Because, let’s be honest, life on the keto diet doesn’t have to be complicated. Enjoy a quick, flavorful, and satisfying lunch that aligns perfectly with your keto journey.
Ingredients
- Smoked salmon
- Avocadoes
- Mayonnaise or sour cream
- Lemon juice
- Sea salt and pepper
Dinner – Ground Beef Tacos
This recipe is a lifesaver for those bustling weeknight keto dinners—it comes together in a flash. Just cook up some ground beef and opt for romaine sheets instead of tortillas.
For an added layer of texture, toss in some cheese and sour cream, and you won’t even miss those high-carb processed corn taco shells from the store. Make the switch to cheddar cheese shells for a satisfying and low-carb alternative that perfectly complements your keto lifestyle.
Ingredients
- Cheese taco shells—or your low-carb favorites
- Lean ground beef
- Low carb taco seasoning
- Tomato Paste
- Sea salt and pepper
- Shredded cheddar cheese
Keto Meal Plan – Day 6
Breakfast – Sausage and Egg Breakfast Bowl
If you’re craving a high-protein breakfast that’s still keto-friendly and easy to make, look no further than sausage and egg breakfast bowl.
I love the following recipe because it’s fun to make and I get to enjoy a bunch of different foods in one go.
It’s also simple and easy to throw together without throwing your keto efforts out of whack.
Since you’ll be cooking the eggs separately, you can fry them up exactly the way you love the most.
Ingredients
- Sausage
- Whole eggs
- radishes
- Cheddar cheese
- butter
- Sea salt and pepper
Lunch – Leftover Turkey Salad
The following recipe is a fantastic way to use those lunch leftovers.
The dish can also be ready to serve in a few minutes since you’re using pre-cooked ingredients.
Chop up the ingredients into small pieces and mix them all.
Feel free to add more taste with some keto veggie crusts.
Ingredients
- Cooked turkey meat
- Avocado
- Cream cheese
- lettuce
- Stalk celery
- Olive oil
- Onion
- Mayonnaise
- Sea salt and pepper.
Dinner – Chicken Bacon Ranch Casserole
If you love eating chicken pasta casserole, but no longer can have it because of the pasta, then the following casserole recipe is something you could enjoy.
Instead of the carb-rich noodles usually used, you’ll substitute the noodles with cauliflower.
This low carb recipe is pretty great—extra fat from the bacon and cheese, enough protein to keep you satisfied, and super low in carbs.
For more taste, you can also get a bit creative and toss in a few other veggies too.
Feel free to use squash, zucchini, turnips, or even radishes.
Ingredients
- Bacon
- Boneless, skinless, chicken breasts
- Ranch seasoning
- Chives
- Salt and pepper
Keto Meal Plan – Day 7
Breakfast – Keto Blueberries Pancakes
The following recipe makes delicious pancakes without traditional flavors and sugars.
It’s made with the ideal mix of coconut flour, almond flour, eggs, and blueberries for a meal that’s so delicious and fluffy that you’ll be hardpressed to believe they’re low carb.
The blueberries—one of the few keto-friendly fruits out here—adds a touch of sweetness but they also have some sugar so pay attention to the portions.
Ingredients
- Eggs
- Cream cheese
- Fresh blueberries
- Melted butter
- Almond flour
- Oat fiber
- Baking powder
- Sea salt and pepper
Lunch – Bacon Spinach Frittata
Tired of making omelets?
Try the following frittata recipes that make a dish full of greens, leafy veggies, and bacon.
It may seem complicated, but the recipe is fantastically simple to make. Combine eggs, spinach, bacon or sausage, and veggies into a mouth-watering feast for the tummy.
For more flavor, feel free to top it with a scoop of ghee or guacamole for a mouth-watering meal.
Ingredients
- Eggs
- Diced bacon
- Butter
- Fresh spinach
- Whipping cream
- Grass-fed ghee
- Shredded cheese
- Rosemary sprig
- Sea salt and pepper
Dinner—Slow cooker Mexican Tacos
Unlike your typical high-carb Mexican feasts, the following slow cooker Mexican shredded because of the keto-friendly ingredients that won’t spike your blood sugar levels nor kick you out of ketosis.
The recipe takes roughly 30 minutes to be thrown together and pre this impressive dish.
You can serve it with lettuce wraps or classic low-carb tacos or combine it with roasted veggies or cauliflower rice.
Ingredients
- Pastured beef short rips or beef shank
- Cilantro
- Ground turmeric
- ground cumin
- Ground coriander
- Garlic Cloves
- Chipotle powder
- Diced onions
- Jalapenos
- Garlic powder
- Smoked paprika
- Sea salt and pepper
- Water
