7-Day Keto Meal Plan — Dinners Under 10g Net Carbs
This is a 7-day keto meal plan built around dinners that stay under 10g net carbs each, with the macros stated per serving rather than implied. The first three days are below in full, with cook times and a one-tap Instacart button on each. Days four through seven unlock with your email, together with the consolidated shopping list and the electrolyte protocol that decides whether week one feels like keto flu or like nothing much happened. Every recipe is drawn from the AislePrompt catalog and carb-checked against its own nutrition estimate.
The week
- Day 1 — Sunday: the fat-adaptation anchor
- Day 2 — Monday: 25-minute skillet
- Day 3 — Tuesday: sheet-pan, one tray
- Day 4 — Wednesday: the slow-cooked night
- Day 5 — Thursday: seafood and greens
- Day 6 — Friday: steak night
- Day 7 — Saturday: batch-cook for the week ahead
Unlock days 4–7, the list, and the electrolyte fix
The rest of the week, the consolidated Instacart list, and the week-one electrolyte protocol — unlocked here immediately.
4 more days plus the consolidated shopping list. No spam, unsubscribe in one click, and the first three days stay free either way.
What "under 10g net carbs" means here
It means the dinner, as served, sits under ten grams of net carbohydrate per portion on its own nutrition estimate — not the protein alone with the sides quietly excluded. The catalog stores total carbohydrate rather than fibre, so the ceiling applied to the pool is total carbs plus a fibre allowance, which errs toward excluding a borderline recipe rather than admitting one. Nutrition figures are estimates calculated from ingredient data; if you are tracking to a clinical target, verify against the brands you buy. Nothing in this plan requires a sweetener, a flour substitute or a specialty order.
Week one, electrolytes, and the crash that is not the diet
Most of what gets called keto flu is sodium, potassium and magnesium leaving with the water your body drops in the first week — not carbohydrate withdrawal. The protocol that ships with the unlocked plan is deliberately dull: salt food to taste and then a little past it, keep a magnesium source in the rotation, and do not restrict fluid to compensate for the scale. Days 1 and 7 both cook more than one meal's worth so that the days you feel worst are the days you do not have to cook. This is general information, not medical advice — if you take blood-pressure or diabetes medication, talk to your clinician before starting.
Shopping it as one cart
Keto shopping fails in a specific way: the proteins are easy and the low-carb sides are the ones you forget, so week one turns into steak and nothing. Sending all seven dinners to the shopping list first consolidates the sides as well as the mains, and hands Instacart a single cart. Any night can be swapped from the keto hub, which slices the same carb-checked pool by air fryer, chicken, seafood and meal prep, or you can ask the assistant to rebuild a slot around what you already have.
Frequently Asked Questions
Is this 7-day keto meal plan free?
Yes. The first three dinners are open to everyone; days four through seven, the consolidated shopping list and the electrolyte protocol unlock with an email address. No card, no app, unsubscribe in one click.
Are the carb counts net or total?
The headline is net carbs. The underlying catalog stores total carbohydrate, so the filter applies a total-carb ceiling with a fibre allowance — which means a borderline recipe is excluded rather than admitted. Treat every figure as an estimate and check labels if you are tracking tightly.
Does the plan cover breakfast and lunch?
It covers dinners. Days 1 and 7 are batch-cook nights that carry into the following day, which is how most people on keto handle lunch anyway. The keto hub has dedicated breakfast and meal-prep collections.
Can I do this dairy-free?
Yes — swap the affected nights from the keto hub rather than substituting inside a recipe, since dairy is usually doing structural work in a low-carb dish. The hub's grids let you filter the same carb-checked pool.
Will this work if I am not fully keto?
A week of sub-10g dinners works as a low-carb reset without the rest of the protocol. You lose the fat-adaptation timeline but the plan and the shopping list are unchanged.
Is this medical advice?
No. It is a meal plan. Ketogenic eating interacts with several common medications, particularly for diabetes and hypertension — speak to your clinician before starting if either applies to you.