This is part two of the Keto Meal Plan series. You’ve got your recipes — now let’s make your week effortless with a done-for-you grocery list and printable meal plan calendar. Everything is grouped by category for easy shopping and designed to keep your kitchen stocked with keto-friendly staples.

→ If you’re looking for the Keto Meal Plan Recipes, go to the first post HERE (full recipes including snacks).

Grocery List

Produce

3 cups spinach
3 avocados
2 cucumbers
2 zucchinis
2 cups broccoli florets
2 cups cauliflower florets
2 cups asparagus
1 sweet pepper (optional for salads)
1 head romaine or mixed greens
1 lemon
2 garlic cloves

Protein & Dairy

12 large eggs
2 chicken breasts (about 1 lb)
2 salmon fillets (5 oz each)
8 oz shrimp
8 oz ground turkey
4 oz feta cheese
4 oz cheddar cheese
4 oz mozzarella or gouda cheese (for snacking)
½ cup heavy cream
1 cup shredded cheddar (for soup)

Pantry & Dry Goods

1 cup almond butter (unsweetened)
½ cup coconut oil
2 tbsp olive oil
1 tbsp butter or ghee
2 tbsp pesto (no sugar added)
¼ cup unsweetened cocoa powder
¼ cup unsweetened shredded coconut
3 tbsp chia seeds
1 tbsp hemp seeds (optional)
1 tbsp nutritional yeast (optional)
1 tsp taco seasoning (sugar-free)
1 tbsp lime juice
1 tbsp lemon juice
Stevia or monk fruit sweetener

Nuts, Seeds & Fats

Almonds or Brazil nuts for snacking
Olive oil
Avocado oil (optional for variety)
Butter or ghee
Coconut oil

Canned & Condiments

1 cup chicken broth (for soup)
Salt and pepper
Garlic powder
Cinnamon
Everything Bagel seasoning (optional)

Snacks

Olives (green or black)
Guacamole (store-bought or homemade)
Celery stalks
Cheese cubes

7-Day Keto Meal Plan Schedule

Day 1 – Monday

Breakfast: Spinach & Feta Egg Muffins
Snack 1: Celery Sticks with Almond Butter
Lunch: Grilled Chicken with Cauliflower Mash
Snack 2: Olives & Cheese Cubes
Dinner: Salmon with Asparagus & Lemon Butter Sauce

Day 2 – Tuesday

Breakfast: Coconut Chia Pudding
Snack 1: Hard-Boiled Eggs with Sea Salt
Lunch: Turkey Taco Salad with Avocado Dressing
Snack 2: Cucumber Slices with Guacamole
Dinner: Zucchini Noodle Bowl with Pesto & Shrimp

Day 3 – Wednesday

Breakfast: Avocado & Smoked Salmon Plate
Snack 1: Keto Chocolate Coconut Fat Bomb
Lunch: Broccoli Cheddar Soup
Snack 2: Celery Sticks with Almond Butter
Dinner: Grilled Chicken with Cauliflower Mash

Day 4 – Thursday

Breakfast: Spinach & Feta Egg Muffins
Snack 1: Hard-Boiled Eggs with Sea Salt
Lunch: Turkey Taco Salad with Avocado Dressing
Snack 2: Olives & Cheese Cubes
Dinner: Salmon with Asparagus & Lemon Butter Sauce

Day 5 – Friday

Breakfast: Coconut Chia Pudding
Snack 1: Cucumber Slices with Guacamole
Lunch: Zucchini Noodle Bowl with Pesto & Shrimp
Snack 2: Keto Chocolate Coconut Fat Bomb
Dinner: Broccoli Cheddar Soup

Day 6 – Saturday

Breakfast: Avocado & Smoked Salmon Plate
Snack 1: Celery Sticks with Almond Butter
Lunch: Turkey Taco Salad with Avocado Dressing
Snack 2: Olives & Cheese Cubes
Dinner: Salmon with Asparagus & Lemon Butter Sauce

Day 7 – Sunday

Breakfast: Spinach & Feta Egg Muffins
Snack 1: Keto Chocolate Coconut Fat Bomb
Lunch: Broccoli Cheddar Soup
Snack 2: Cucumber Slices with Guacamole
Dinner: Zucchini Noodle Bowl with Pesto & Shrimp

Pro Tip: You can mix and match your favorite meals throughout the week or repeat the ones that make you feel your best. All recipes are designed to be flexible, easy to prep ahead, and supportive of sustained energy and focus.

Weekly Tips for Success

Batch prep your egg muffins, boiled eggs, and fat bombs on Sunday — you’ll thank yourself later.
Rotate your proteins to keep meals interesting and balanced.
Flavor is your friend: Use herbs, spices, and healthy fats to keep meals satisfying.
Stay flexible: Repeat your favorite meals or swap lunches and dinners — keto is easier when it fits your real life.
Mind–Body Reminder: Notice how your energy, mood, and cravings respond through the week. Those subtle shifts are powerful signs your body is adjusting beautifully.

If you’re looking for the Keto Meal Plan Recipes, go to the first post HERE (full recipes including snacks).