Keto meal plan: a week under your net carb limit
Keto is easy to start and hard to keep up when every meal turns into eggs and bacon. This prompt has your todo.is agent plan a varied week under your daily net carb limit, show carbs, fat and protein per meal, and hand you one grocery list so you aren't guessing at the store.
The prompt
- Make me a 7-day keto meal plan with breakfast, lunch, dinner and one snack per day. Keep it under [NET CARBS PER DAY] net carbs a day and around [CALORIES PER DAY] calories. I don't eat [FOODS TO AVOID]. I have about [COOKING TIME] to cook on weekdays. Show net carbs, fat and protein for every meal and a daily total. Don't repeat the same breakfast more than twice. Add a grocery list grouped by store section with quantities, and short recipes. Put it all in an Excel file with a sheet each for the plan, the groceries and the recipes, and email it to me.
What to change
- [NET CARBS PER DAY]: Most keto plans use 20 to 30 g net carbs, e.g. "20 g". Net carbs = total carbs minus fiber.
- [CALORIES PER DAY]: E.g. "1,800". Write "no target" if you only track carbs.
- [FOODS TO AVOID]: Dislikes and allergies, e.g. "pork, mushrooms", or "nothing".
- [COOKING TIME]: E.g. "20 minutes" or "30 minutes, more on Sunday".
Example result
- 7-day keto plan: 20 g net carbs, about 1,800 kcal
- No pork · 20-minute weekday dinners · numbers are estimates
- Monday (19 g net carbs)
- • Breakfast: Spinach and feta omelette cooked in butter (3 g)
- • Lunch: Tuna salad in lettuce cups with avocado and olive oil mayo (4 g)
- • Snack: 30 g almonds (3 g)
- • Dinner: Pan-seared salmon, garlic butter green beans, cauliflower mash (9 g)
- Tuesday (18 g)
- • Breakfast: Chia pudding made with coconut milk and a few raspberries (5 g)
- • Lunch: Leftover salmon over arugula with lemon and olive oil (3 g)
- • Snack: Cheddar cubes and cucumber (2 g)
- • Dinner: Chicken thighs with creamy garlic spinach sauce and zucchini noodles (8 g)
- Wednesday (20 g)
- • Breakfast: Greek yogurt (full fat, plain) with walnuts (6 g)
- • Lunch: Cobb salad with chicken, egg, avocado and blue cheese (5 g)
- • Snack: Celery with peanut butter (3 g)
- • Dinner: Beef and broccoli stir-fry with tamari, over cauliflower rice (6 g)
- Thursday to Sunday
- • Egg muffins, shrimp fajita bowls without tortillas, bunless burgers with side salad, lamb kofta with tzatziki, and a sheet-pan chicken with roasted radishes and Brussels sprouts
- Grocery list (excerpt)
- Meat and fish: salmon fillets 4 · chicken thighs 1 kg · ground beef 500 g · shrimp 400 g
- Produce: spinach 300 g · avocados 4 · broccoli 2 heads · cauliflower 2 · zucchini 3 · lemons 3
- Dairy: eggs 18 · butter 250 g · feta 200 g · cheddar 200 g · full-fat Greek yogurt 500 g
- Pantry: almonds · chia seeds · coconut milk · olive oil mayo · tamari
- Keto notes
- • Drink water through the day and salt your food: many people feel tired in week one ("keto flu") from low sodium
- • Hidden carbs live in sauces, dressings and flavored yogurt: check labels
- • Cauliflower rice and zucchini noodles replace rice and pasta in this plan
How to do it with todo.is
- Copy the prompt and fill in your net carb limit, calories, foods to avoid and cooking time.
- Paste it on the Today screen in todo.is, or send it to your agent on WhatsApp or Telegram.
- You get an Excel file with the week, net carbs per meal, recipes and a grocery list by store section.
- Reply "swap Thursday dinner for something with ground beef" to change any meal, or ask for a new week every Sunday.
Tips for a better result
- Ask for net carbs and total carbs side by side if your tracking app shows only total carbs.
- Batch-cook two proteins on Sunday (for example chicken thighs and ground beef) and build lunches from them.
- Tell your agent which low-carb vegetables you like. A keto week with vegetables you actually eat is easier to stick to.
- Your agent remembers your carb limit, so next week "new keto week, same rules" is enough.
keto meal plan: FAQ
- How many carbs can I eat on keto? Most keto plans keep net carbs between 20 and 50 g a day, with 20 to 30 g the usual starting point. The exact amount that keeps you in ketosis varies from person to person.
- What is the difference between net carbs and total carbs? Net carbs are total carbs minus fiber (and often minus sugar alcohols like erythritol). Keto plans usually count net carbs.
- Is a keto diet safe for everyone? Not always. If you have diabetes, kidney problems, take blood pressure medication or are pregnant, talk to your doctor or a registered dietitian before starting keto.
- Are the carb counts exact? They are estimates from typical ingredient values. Brands differ, so check labels for sauces, dairy and packaged foods.
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