New year, new you. Meal plans designed to maximize your weight loss.

New year, new you. Meal plans designed to maximize your weight loss.

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Sample Keto Meal Plan

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

Total calories: 1,393 (without dessert)

Total cost for the day: $5.61

Tuesday

Total calories: 1,312 (without dessert)

Total cost for the day: $6.73

Wednesday

Total calories: 1,393 (without dessert)

Total cost for the day: $5.61

Thursday

Total calories: 1,510 (with dessert)

Total cost for the day: $7.37

Friday

Total calories: 1,393 (without dessert)

Total cost for the day: $5.61

Saturday

Total calories: 1,312 (without dessert)

Total cost for the day: $6.73

Sunday

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

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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:

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:

 

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