Meal plans

If you want to lose weight and improve your health, we recommend trying a ketogenic (keto), low carb, or high protein diet. One smart tip for staying on track? Follow a meal plan. With breakfast, lunch, and dinner planned for you, it’s much easier to reach your goals.

Meal plans by diet

Low carb meal plans

Keto meal plans

High protein meal plans

We understand how precious your time is. With our quick and easy low carb meal plans, you can make healthy, delicious meals in minutes.

What is the best meal plan to lose weight?

Both a low carb and keto meal plan are successful for weight loss. But if you’re experiencing a weight loss stall — or simply want to speed up your weight loss — intermittent fasting or a high protein diet may be the right choice for you.

With a meal plan suited for weight loss, you’ll know exactly how much to eat, and in turn, will give you a healthier and more balanced everyday life.

yogurt dressing salad on a gray background, top view" width="1000" height="562" />

High protein

Intermittent fasting

With our personalized meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.

Why should you meal plan?

Whether you’re trying to lose weight or improve your diet, meal planning is a proven tool to help you reach your goals. Meal plans work because they turn a healthy lifestyle into a convenient lifestyle.

Benefits with healthy meal planning

• Save time, money, and stress: While following a diet plan, you don’t have to spend time figuring out what to eat for each meal. You only buy what you know you need, so you save money. You don’t have to stress about what to eat because you already have a balanced meal at your fingertips.
• Get faster results: Knowing exactly what and how much to eat each day is a proven strategy for healthy weight loss. It’s less likely that you’ll overeat — or grab for an unhealthy meal out of desperation.
• Reduce waste: When each food has a purpose, you won’t have to worry about items in your fridge going to waste. You can feel good knowing that you are helping your body and wasting less food.

Shopping lists

With shopping lists, your trip to the grocery store doesn’t have to be time-consuming or frustrating.

Get all the healthy foods you need for the following week or two — and spend less time at the supermarket every month.

Get your shopping list on any device: Using a digital shopping tool can be even more beneficial than the more old-school pen and paper. You can access your shopping list straight from your smartphone, print it out, or even share it with family and friends when you don’t have time grocery shopping yourself.

Keto food shopping list

Keto diet foods

Best: Foods that contain less than 3 grams of net carbs (total carbs minus fiber) per 100 grams are the best. 1

Good: Foods that contain 3 to 6 grams of net carbs per 100 grams.

Produce area

Best:

• Lettuce (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress)
• Greens (collard, kale, mustard, spinach, Swiss chard, and turnip)
• Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli raab), tomatoes, and zucchini (Find recipes for these veggies in our collection of keto side dishes.)

Good:

• Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, and turnips (See our visual guide to keto vegetables.)
• Blackberries and raspberries (See our visual guide to keto fruits.)

Meat-fish-seafood counters

Raw meat and seafood – good keto options" width="800" height="196" />

Best:

• Beef, chicken, game, lamb, pork, and veal 2 (See our recipes for keto meals.)
• Bacon, hotdogs*, organ meats, and sausage*
• Fatty fish and white fish (See our recipes for keto fish meals.)
• Crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid

Deli counter

Best:

• Sliced chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, and turkey
• Sliced chorizo, pepperoni, salami, and soppressata — perfect on our simple keto plates
• Prepared chicken salad*, egg salad*, and tuna salad*

Good:

• Sliced cheese
• Bologna and mortadella

Dairy case

Best:

• Butter and ghee 3
• Heavy cream
• Softer cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda) and harder cheeses (cheddar, havarti, mozzarella, parmesan, pepper jack, muenster, provolone, and Swiss)
• Eggs (try our delicious collection of keto egg dishes) 4

Good:

• Full fat crème fraîche, feta, cream cheese, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream
• Whole milk, used sparingly (no more than a couple of tablespoons) in coffee or tea

The rest of the store

Best:

• Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil 5
• Duck fat, lard, schmaltz (chicken fat), and tallow 6
• Canned fish or seafood (anchovies, crab, salmon, sardines, and tuna)
• Canned or jarred olives* and sauerkraut
• Hot sauce*, mayonnaise*, mustard*, and vinegar*
• Bouillon cubes and broth
• Dried herbs, psyllium husk powder, and spices
• Pork rinds* and parmesan crisps (for more ideas, visit our keto snacks guide)
• Club soda, coffee, tea, and unsweetened cold brewed coffee or iced tea

Good:

• Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, and pili nuts
• Seeds (chia, flax, hemp, and pumpkin)
• Beef jerky* and meat bars*
• Canned coconut milk
• Artichoke hearts, hearts of palm, pickles*, pizza sauce*, tomato sauce*, and soy sauce*
• Cold brewed Bulletproof coffee

* Be sure to check label and avoid brands with unwanted sugars and starches.

If you’re in a hurry and don’t have time to create a meal plan, use our basic shopping list below. It’s the perfect way to stock up your pantry with healthy foods.

View this keto diet food list while shopping on your mobile device (or print it out), and bring it to the supermarket next time you get groceries.