Keto Diet, an example Week

Here is a sample weekly meal plan for a ketogenic diet, including macronutrient % and total calories for each meal:

Day 1:

• Breakfast (approx. 700 calories, 60% fat, 25% protein, 15% carbohydrates): 3 eggs, scrambled in butter (300 calories, 20g fat, 18g protein, 1g carbohydrates) 4 slices of bacon (200 calories, 16g fat, 12g protein, 1g carbohydrates) 1 avocado, sliced (200 calories, 20g fat, 2g protein, 8g carbohydrates)
• Lunch (approx. 600 calories, 70% fat, 20% protein, 10% carbohydrates): Grilled chicken breast (300 calories, 6g fat, 50g protein, 0g carbohydrates) Large mixed greens salad with olive oil and vinegar dressing (200 calories, 18g fat, 2g protein, 6g carbohydrates) 1 oz. of mixed nuts (100 calories, 10g fat, 5g protein, 3g carbohydrates)
• Dinner (approx. 800 calories, 70% fat, 20% protein, 10% carbohydrates): 8 oz. salmon fillet, baked with lemon and herbs (400 calories, 28g fat, 40g protein, 0g carbohydrates) 1 cup of cooked broccoli (50 calories, 0g fat, 5g protein, 10g carbohydrates) 2 tbsp. of butter (200 calories, 22g fat, 0g protein, 0g carbohydrates) 1 small sweet potato, baked (150 calories, 0g fat, 2g protein, 36g carbohydrates)

Day 2:

• Breakfast (approx. 700 calories, 60% fat, 25% protein, 15% carbohydrates): 3 eggs, boiled with mayonnaise and chives (300 calories, 28g fat, 18g protein, 1g carbohydrates) 4 slices of turkey bacon (200 calories, 16g fat, 12g protein, 1g carbohydrates) 1 cup of raspberries (100 calories, 1g fat, 1g protein, 25g carbohydrates)
• Lunch (approx. 600 calories, 70% fat, 20% protein, 10% carbohydrates): Grilled steak (400 calories, 30g fat, 40g protein, 0g carbohydrates) 1 cup of steamed asparagus (50 calories, 3g fat, 5g protein, 4g carbohydrates) 2 tbsp. of sour cream (150 calories, 15g fat, 2g protein, 2g carbohydrates)
• Dinner (approx. 800 calories, 70% fat, 20% protein, 10% carbohydrates): 8 oz. chicken thighs, roasted with garlic and rosemary (400 calories, 28g fat, 40g protein, 0g carbohydrates) 1 cup of cooked cauliflower (50 calories, 0g fat, 5g protein, 10g carbohydrates) 2 tbsp. of olive oil (200 calories, 22g fat, 0g protein, 0g carbohydrates) 1 small turnip, mashed (150 calories, 0g fat, 2g protein, 36g carbohydrates)

Day 3:

• Breakfast (approx. 700 calories, 60% fat, 25% protein, 15% carbohydrates): 2 slices of sourdough bread, toasted with almond butter (300 calories, 20g fat, 12g protein, 30g carbohydrates) 1 hard-boiled egg (75 calories, 5g fat, 6g protein, 1g carbohydrates) 1 oz. of mixed berries (100 calories, 1g fat, 1g protein, 25g carbohydrates)
• Lunch (approx. 600 calories, 70% fat, 20% protein, 10% carbohydrates): Grilled pork chops (400 calories, 30g fat, 40g protein, 0g carbohydrates) 1 cup of sautéed spinach (50 calories, 3g fat, 5g protein, 4g carbohydrates) 2 tbsp. of cream cheese (150 calories, 15g fat, 2g protein, 2g carbohydrates)
• Dinner (approx. 800 calories, 70% fat, 20% protein, 10% carbohydrates): 8 oz. of grilled shrimp (400 calories, 28g fat, 40g protein, 0g carbohydrates) 1 cup of cooked brussels sprouts (50 calories, 0g fat, 5g protein, 10g carbohydrates) 2 tbsp. of butter (200 calories, 22g fat, 0g protein, 0g carbohydrates) 1 small spaghetti squash, roasted (150 calories, 0g fat, 2g protein, 36g carbohydrates)

Day 4:

• Breakfast (approx. 700 calories, 60% fat, 25% protein, 15% carbohydrates): 2 slices of low-carb bread, toasted with cream cheese (300 calories, 20g fat, 12g protein, 30g carbohydrates) 4 slices of turkey sausage (200 calories, 16g fat, 12g protein, 1g carbohydrates) 1 oz. of mixed nuts (100 calories, 10g fat, 5g protein, 3g carbohydrates)
• Lunch (approx. 600 calories, 70% fat, 20% protein, 10% carbohydrates): Grilled chicken breast (300 calories, 6g fat, 50g protein, 0g carbohydrates) 1 cup of mixed greens with Caesar dressing (200 calories, 18g fat, 2g protein, 6g carbohydrates) 1 oz. of mixed berries (100 calories, 1g fat, 1g protein, 25g carbohydrates)
• Dinner (approx. 800 calories, 70% fat, 20% protein, 10% carbohydrates): 8 oz. of grilled salmon (400 calories, 28g fat, 40g protein, 0g carbohydrates) 1 cup of cooked green beans (50 calories, 0g fat, 5g protein, 10g carbohydrates) 2 tbsp. of olive oil (200 calories, 22g fat, 0g protein, 0g carbohydrates) 1 small baked sweet potato (150 calories, 0g fat, 2g protein, 36g carbohydrates)

Day 5:

• Breakfast (approx. 700 calories, 60% fat, 25% protein, 15% carbohydrates): 3 scrambled eggs in coconut oil (300 calories, 27g fat, 18g protein, 1g carbohydrates) 4 slices of turkey bacon (200 calories, 16g fat, 12g protein, 1g carbohydrates) 1 oz. of mixed berries (100 calories, 1g fat, 1g protein, 25g carbohydrates)
• Lunch (approx. 600 calories, 70% fat, 20% protein, 10% carbohydrates): Grilled steak (400 calories, 30g fat, 40g protein, 0g carbohydrates) 1 cup of steamed carrots (50 calories, 3g fat, 5g protein, 4g carbohydrates) 2 tbsp. of sour cream (150 calories, 15g fat, 2g protein, 2g carbohydrates)
• Dinner (approx. 800 calories, 70% fat, 20% protein, 10% carbohydrates): 8 oz. of roasted chicken thighs (400 calories, 28g fat, 40g protein, 0g carbohydrates)
• 1 cup of cooked asparagus (50 calories, 0g fat, 5g protein, 10g carbohydrates) 2 tbsp. of coconut oil (200 calories, 22g fat, 0g protein, 0g carbohydrates) 1 small roasted spaghetti squash (150 calories, 0g fat, 2g protein, 36g carbohydrates)

Day 6:

• Breakfast (approx. 700 calories, 60% fat, 25% protein, 15% carbohydrates): 1 bowl of avocado and eggs (300 calories, 27g fat, 18g protein, 8g carbohydrates) 4 slices of turkey sausage (200 calories, 16g fat, 12g protein, 1g carbohydrates) 1 oz. of mixed nuts (100 calories, 10g fat, 5g protein, 3g carbohydrates)
• Lunch (approx. 600 calories, 70% fat, 20% protein, 10% carbohydrates): Grilled chicken salad (400 calories, 30g fat, 40g protein, 6g carbohydrates) 1 cup of mixed greens with ranch dressing (200 calories, 18g fat, 2g protein, 6g carbohydrates)
• Dinner (approx. 800 calories, 70% fat, 20% protein, 10% carbohydrates): 8 oz. of grilled lamb chops (400 calories, 28g fat, 40g protein, 0g carbohydrates) 1 cup of roasted mushrooms (50 calories, 0g fat, 5g protein, 10g carbohydrates) 2 tbsp. of mayonnaise (200 calories, 22g fat, 0g protein, 0g carbohydrates) 1 small roasted acorn squash (150 calories, 0g fat, 2g protein, 36g carbohydrates)

Day 7:

• Breakfast (approx. 700 calories, 60% fat, 25% protein, 15% carbohydrates): 3 scrambled eggs in butter (300 calories, 27g fat, 18g protein, 1g carbohydrates) 4 slices of turkey bacon (200 calories, 16g fat, 12g protein, 1g carbohydrates) 1 oz. of mixed berries (100 calories, 1g fat, 1g protein, 25g carbohydrates)
• Lunch (approx. 600 calories, 70% fat, 20% protein, 10% carbohydrates): Grilled pork tenderloin (400 calories, 30g fat, 40g protein, 0g carbohydrates) 1 cup of sautéed zucchini (50 calories, 3g fat, 5g protein, 4g carbohydrates) 2 tbsp. of sour cream (150 calories, 15g fat, 2g protein, 2g carbohydrates)
• Dinner (approx. 800 calories, 70% fat, 20% protein, 10% carbohydrates): 8 oz. of roasted turkey breast (400 calories, 28g fat, 40g protein, 0g carbohydrates) 1 cup of cooked cauliflower (50 calories, 0g fat, 5g protein, 10g carbohydrates) 2 tbsp. of butter (200 calories, 22g fat, 0g protein, 0g carbohydrates) 1 small roasted butternut squash (150 calories, 0g fat, 2g protein, 36g carbohydrates)

Note: These meal plans are just examples and may not be suitable for everyone. Caloric and macronutrient needs vary based on individual factors such as age, gender, weight, and activity level.