Tools
Meal-prep keto menu: two sessions, seven days
You cook on Sunday and Wednesday; on the other days you reheat or assemble. The storage rules are already built into the menu.
This is a sample menu, not a personalized calorie plan: it shows the totals produced by the standard portions of the linked recipes. Your real needs depend on body size, sex, activity and goal — use the calculator to compare them with these numbers. Calculate your personal macros.
| Day | Breakfast | Lunch | Dinner | Optional addition | Total |
|---|---|---|---|---|---|
| Monday | Egg muffins with pancetta and spinach | Vegetable and cheese frittata | Meatballs with courgettes | Bread Keto sandwich loaf | Values of the 3 meals: 990 calories · 13g net carbs · 66g protein · 74g fat Addition: 130 calories · 2g net carbs · 6g protein · 11g fat Total with addition: 1120 calories · 15g net carbs · 72g protein · 85g fat |
| Tuesday | Egg muffins with pancetta and spinach | Vegetable and cheese frittata | Grilled mackerel with salad | Desserts Cocoa chia pudding | Values of the 3 meals: 1060 calories · 10g net carbs · 66g protein · 84g fat Addition: 220 calories · 5g net carbs · 6g protein · 17g fat Total with addition: 1280 calories · 15g net carbs · 72g protein · 101g fat |
| Wednesday | Egg muffins with pancetta and spinach | Tuna and boiled egg bowl | Meatballs with courgettes | Snacks Deviled eggs | Values of the 3 meals: 1050 calories · 13g net carbs · 77g protein · 74g fat Addition: 180 calories · 1g net carbs · 9g protein · 15g fat Total with addition: 1230 calories · 14g net carbs · 86g protein · 89g fat |
| Thursday | Keto coconut and chia porridge | Sardine and avocado salad | Coconut chicken curry with cauliflower rice | Values of the 3 meals: 1300 calories · 18g net carbs · 70g protein · 101g fat Addition: 110 calories · 1g net carbs · 1g protein · 12g fat Total with addition: 1410 calories · 19g net carbs · 71g protein · 113g fat | |
| Friday | Egg muffins with pancetta and spinach | Vegetable and cheese frittata | Baked salmon with asparagus | Bread Keto sandwich loaf | Values of the 3 meals: 1030 calories · 11g net carbs · 70g protein · 77g fat Addition: 130 calories · 2g net carbs · 6g protein · 11g fat Total with addition: 1160 calories · 13g net carbs · 76g protein · 88g fat |
| Saturday | Egg muffins with pancetta and spinach | Vegetable and cheese frittata | Coconut chicken curry with cauliflower rice | Desserts Keto almond sablés, no sweetener | Values of the 3 meals: 1040 calories · 15g net carbs · 69g protein · 76g fat Addition: 98 calories · 1g net carbs · 2g protein · 9g fat Total with addition: 1138 calories · 16g net carbs · 71g protein · 85g fat |
| Sunday | Keto coconut and chia porridge | Lettuce wrap with chicken and bacon | Grilled mackerel with salad | Values of the 3 meals: 1270 calories · 14g net carbs · 73g protein · 101g fat Addition: 250 calories · 5g net carbs · 7g protein · 22g fat Total with addition: 1520 calories · 19g net carbs · 80g protein · 123g fat |
On Sunday you prepare the egg muffins, the frittata, the meatballs and the sandwich loaf; on Wednesday a second frittata and the chicken curry. Cold lunches (bowls, salads, wraps) are assembled on the spot in 10–20 minutes.
Rules this menu follows: cooked leftovers stay in the fridge for 3 days at most and are reheated only once (Italian Ministry of Health guidelines); the egg muffins for days 5 and 6 are frozen right away and reheated in the microwave; fish dinners are cooked fresh — they are 15–25 minute dishes anyway.
All values refer to the standard portions of the recipes shown in the cards. This example stays under 20g net carbs a day as a conservative editorial choice. It doesn't mean 20g is necessary or sufficient for everyone, nor that going over that amount automatically means leaving ketosis.
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