On ruled.me, you will find an abundance of keto recipes that you will never get tired of. However, it can be overwhelming at first to figure out what you should eat throughout the day. This is why we have created many different free meal plans that you can find throughout our website.
For example, here is a week long meal plan for the average keto dieter:
One Week Keto Meal Plan Example
Monday
- Breakfast: 1 serving of Bacon Crusted Frittata Muffins
- Lunch: 1 serving of Spinach Watercress Keto Salad
- Dinner: 1 serving of Bacon Cheeseburger Casserole
- Side Dish: 1 serving of Easy Creamy Cauliflower Mashed Potatoes
- Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs
Total calories: 1,393 (without dessert)
Total cost for the day: $5.61
Tuesday
- Breakfast: 2 servings of Hunger Buster Low Carb Bacon Frittatas
- Lunch: 1 serving of Bacon Cheeseburger Salad
- Dinner: 1 serving of Salmon Patties with Herbs
- Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
- Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs
Total calories: 1,312 (without dessert)
Total cost for the day: $6.73
Wednesday
- Breakfast: 1 serving of Bacon Crusted Frittata Muffins
- Lunch: 1 serving of Spinach Watercress Keto Salad
- Dinner: 1 serving of Bacon Cheeseburger Casserole
- Side Dish: 1 serving of Easy Creamy Cauliflower Mashed Potatoes
- Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs
Total calories: 1,393 (without dessert)
Total cost for the day: $5.61
Thursday
- Breakfast: 1 serving of Hunger Buster Low Carb Bacon Frittatas
- Lunch: 1 serving of Bacon Cheeseburger Salad
- Dinner: 1 serving of Salmon Patties with Herbs
- Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
- Dessert: 1 Churro Mug Cake
Total calories: 1,510 (with dessert)
Total cost for the day: $7.37
Friday
- Breakfast: 1 serving of Bacon Crusted Frittata Muffins
- Lunch: 1 serving of Spinach Watercress Keto Salad
- Dinner: 1 serving of Bacon Cheeseburger Casserole
- Side Dish: 1 serving of Easy Creamy Cauliflower Mashed Potatoes
- Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs
Total calories: 1,393 (without dessert)
Total cost for the day: $5.61
Saturday
- Breakfast: 2 servings of Hunger Buster Low Carb Bacon Frittatas
- Lunch: 1 serving of Bacon Cheeseburger Salad
- Dinner: 1 serving of Salmon Patties with Herbs
- Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
- Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs
Total calories: 1,312 (without dessert)
Total cost for the day: $6.73
Sunday
- Breakfast: 1 serving of Bacon Crusted Frittata Muffins
- Lunch: 1 serving of Spinach Watercress Keto Salad
- Dinner: 1 serving of Bacon Cheeseburger Casserole
- Side Dish: 1 serving of Lemon Roasted Spicy Broccoli
- Dessert (optional): Eat as many Coconut Peanut Butter Balls as necessary to meet your needs
Total calories: 1,287 (without dessert)
Total cost for the day: $5.29
If you’d like to see the full meal plan along with its corresponding shopping list and budget breakdown, click here.
We also have a couple of meal plans that we crafted for keto dieters with specific dietary restrictions.
For example, here is our one week dairy-free meal plan:
One Week Dairy-Free Keto Meal Plan
Monday
- Breakfast: 1-2 slices of Keto Zucchini Bread with Walnuts
- Lunch: 1 serving of Thai BBQ Pork Salad
- Dinner: 1-2 servings of Keto BBQ Chicken Pizza (Dairy Free Crust)
- Side Dish: 1 serving of Oven Roasted Caprese Salad
- Dessert (optional): pick any dessert from our dairy-free keto guide and use it to fulfill your macronutrient needs.
Tuesday
- Breakfast: 2-3 servings of Keto Breakfast Brownie Muffins
- Lunch: 1 serving of Vegetarian Red Coconut Curry
- Dinner: 1 serving of Keto Crispy Sesame Beef
- Side Dish: 1 serving of Low Carb Cauliflower Fried Rice
- Dessert (optional): pick any dessert from our dairy-free keto guide and use it to fulfill your macronutrient needs.
Wednesday
- Breakfast: 1 serving of Pumpkin Spiced French Toast
- Lunch: 1-2 servings of Crispy Tofu and Bok Choy Salad
- Dinner: 1 serving of Thai Peanut Shrimp Curry
- Side Dish: 1 serving of Warm Asian Broccoli Salad
- Dessert (optional): pick any dessert from our dairy-free keto guide and use it to fulfill your macronutrient needs.
Thursday
- Breakfast: 1-2 servings of Pumpkin Pie Spiced Waffles
- Lunch: 1-2 servings of Vegan Sesame Tofu and Eggplant
- Dinner: 1 serving of Thai Chicken Zoodles
- Side Dish: 1 serving of Garlic and Bacon Brussels Sprouts
- Dessert (optional): pick any dessert from our dairy-free keto guide and use it to fulfill your macronutrient needs.
Friday
- Breakfast: 2-3 servings of Keto Breakfast Brownie Muffins
- Lunch: 1-2 servings of Crispy Tofu and Bok Choy Salad
- Dinner: 1 serving of Keto Crispy Sesame Beef
- Side Dish: 1 serving of Warm Asian Broccoli Salad
- Dessert (optional): pick any dessert from our dairy-free keto guide and use it to fulfill your macronutrient needs.
Saturday
- Breakfast: 1-2 slices of Keto Zucchini Bread with Walnuts
- Lunch: 1 serving of Vegetarian Red Coconut Curry
- Dinner: 1-2 servings of Keto BBQ Chicken Pizza (Dairy Free Crust)
- Side Dish: 1 serving of Garlic and Bacon Brussels Sprouts
- Dessert (optional): pick any dessert from our dairy-free keto guide and use it to fulfill your macronutrient needs.
Sunday
- Breakfast: 1 serving of Pumpkin Spiced French Toast
- Lunch: 1 serving of Thai BBQ Pork Salad
- Dinner: 1 serving of Thai Peanut Shrimp Curry
- Side Dish: 1 serving of Low Carb Cauliflower Fried Rice
- Dessert (optional): pick any dessert from our dairy-free keto guide and use it to fulfill your macronutrient needs.
One important caveat is that some of these recipes require you to use dairy alternatives that are not discussed on the web page for the keto recipes. To learn how to make these keto recipes (and almost every other keto recipe) into a dairy-free keto meal, read through our dairy-free keto guide.
On the other hand, if you are a vegetarian that wants to avoid consuming all meat and fish, here is a meal plan for you:
One Week of The Vegetarian Ketogenic Diet
Monday
- Breakfast: 1-2 slices of Keto Zucchini Bread with Walnuts with butter or cream cheese
- Lunch: 1 serving of Charred Veggie and Fried Goat Cheese Salad
- Dinner: 1 serving of 5 Minute Keto Pizza
- Side Dish: 1 serving of Asparagus Fries with Red Pepper Aioli
- Dessert (optional): pick any dessert from our vegetarian keto diet guide and use it to fulfill your macronutrient needs.
Tuesday
- Breakfast: 1 serving of Fluffy Buttermilk Pancakes
- Lunch: 1 serving of Keto Mug Lasagna
- Dinner: 1 serving of Eggplant and Bacon Alfredo
- Side Dish: 1 serving of Easy Keto Creamed Spinach
- Dessert (optional): pick any dessert from our vegetarian keto diet guide and use it to fulfill your macronutrient needs.
Wednesday
- Breakfast: 1 serving of Pumpkin Spiced French Toast
- Lunch: 1-2 Spinach, Herb & Feta Wraps
- Dinner: 1-2 servings of Roasted Red Bell Pepper and Cauliflower Soup
- Side Dish: 1 serving of Keto Tater Tots
- Dessert (optional): pick any dessert from our vegetarian keto diet guide and use it to fulfill your macronutrient needs.
Thursday
- Breakfast: 1-2 servings of Cinnamon Roll “Oatmeal”
- Lunch: 2-3 servings of Garlic and Herb Monkey “Bread”
- Dinner: 1-2 servings of Zucchini Ribbons & Avocado Walnut Pesto
- Side Dish: 1 serving of Cheesy Cauliflower Casserole
- Dessert (optional): pick any dessert from our vegetarian keto diet guide and use it to fulfill your macronutrient needs.
Friday
- Breakfast: 1 serving of Pumpkin Spiced French Toast
- Lunch: 1 serving of Charred Veggie and Fried Goat Cheese Salad
- Dinner: 1 serving of Eggplant and Bacon Alfredo
- Side Dish: 1 serving of Asparagus Fries with Red Pepper Aioli
- Dessert (optional): pick any dessert from our vegetarian keto diet guide and use it to fulfill your macronutrient needs.
Saturday
- Breakfast: 1-2 slices of Keto Zucchini Bread with Walnuts with butter or cream cheese
- Lunch: 1-2 servings of Roasted Red Bell Pepper and Cauliflower Soup
- Dinner: 1 serving of 5 Minute Keto Pizza
- Side Dish: 1 serving of Cheesy Cauliflower Casserole
- Dessert (optional): pick any dessert from our vegetarian keto diet guide and use it to fulfill your macronutrient needs.
Sunday
- Breakfast: 1 serving of Fluffy Buttermilk Pancakes
- Lunch: 1 serving of Keto Mug Lasagna
- Dinner: 1-2 servings of Zucchini Ribbons & Avocado Walnut Pesto
- Side Dish: 1 serving of Easy Keto Creamed Spinach
- Dessert (optional): pick any dessert from our vegetarian keto diet guide and use it to fulfill your macronutrient needs.
For more details on how to turn your keto diet into a vegetarian keto diet, read through our guide to vegetarian keto.
If you want to take this diet one step further and avoid all animal products, we have a comprehensive guide to the vegan ketogenic diet as well. In the guide, you will find a sample meal plan and keto-friendly alternatives for almost every animal product that keto dieters typically eat.
Here is an example of what one day on the vegan ketogenic diet would look like:
- Breakfast: Peanut Butter Pancakes and a McKeto Strawberry Milkshake with added vegan protein powder.
- Lunch: Crispy Tofu and Bok Choy Salad
- Dinner: Vegetarian Red Coconut Curry with Warm Asian Broccoli Salad (with vegan cheese or yogurt instead of goat milk yogurt) as a side dish.
- Dessert: Coconut Peanut Butter Balls
The only problem with all of these sample meal plans is the fact that they only give you keto meals for a week. What are you supposed to do when Monday rolls around again?
Here are some options to choose from:
- Follow the week-long meal plan again.
- Look through our keto recipes page and create your own meal plan.
- Download our 14 day ketogenic diet meal plan.
- Join our Keto Academy to get comprehensive meal plans, shopping lists, and expert guidance.