Weekly keto meal planner
Log what you eat day by day and watch each day's net carbs against your target. The week total and average are calculated from the same USDA records used everywhere else on this site.
Daily net carb target
Each day is scored against this number.
Week total
98g
Daily average
14g
Days over
0/ 7
7 of 7 days logged · average uses logged days only
Monday
8 items
12.2g net
12.8 g left
49% of 25 g target
- Eggs0.7 g netg
- Bacon0.4 g netg
- Spinach0.8 g netg
- Chicken breast0 g netg
- Avocado1.8 g netg
- Broccoli6 g netg
- Almonds2.5 g netg
- Olive oil0 g netg
Tuesday
7 items
13.7g net
11.3 g left
55% of 25 g target
- Greek yogurt5.4 g netg
- Raspberries3.3 g netg
- Walnuts2 g netg
- Salmon0 g netg
- Asparagus2.7 g netg
- Butter0 g netg
- Parmesan0.3 g netg
Wednesday
11 items
15.5g net
9.5 g left
62% of 25 g target
- Eggs0.7 g netg
- Cheddar cheese0.7 g netg
- Zucchini4.2 g netg
- Ground beef0 g netg
- White mushrooms2.3 g netg
- Heavy cream0.8 g netg
- Macadamia nuts1.5 g netg
- Chia seeds1.2 g netg
- Heavy cream2.3 g netg
- Raspberries1.7 g netg
- Vanilla extract0.1 g netg
Thursday
7 items
17.9g net
7.1 g left
72% of 25 g target
- Chia seeds1.8 g netg
- Greek yogurt5.4 g netg
- Strawberries4.3 g netg
- Chicken breast0 g netg
- Kale5.2 g netg
- Olive oil0 g netg
- Pecans1.2 g netg
Friday
7 items
9.2g net
15.8 g left
37% of 25 g target
- Bacon0.4 g netg
- Eggs0.7 g netg
- Avocado1.8 g netg
- Salmon0 g netg
- Cauliflower6 g netg
- Butter0 g netg
- Parmesan0.3 g netg
Saturday
10 items
16.7g net
8.3 g left
67% of 25 g target
- Ground beef0 g netg
- Onion4.2 g netg
- Tomato3.3 g netg
- Cheddar cheese0.7 g netg
- Cucumber3.2 g netg
- Olive oil0 g netg
- Chia seeds1.2 g netg
- Heavy cream2.3 g netg
- Raspberries1.7 g netg
- Vanilla extract0.1 g netg
Sunday
7 items
12.8g net
12.2 g left
51% of 25 g target
- Eggs0.7 g netg
- Spinach0.8 g netg
- Heavy cream0.8 g netg
- Chicken breast0 g netg
- Broccoli8 g netg
- Almonds2.5 g netg
- Butter0 g netg
How the week is scored
One target, seven scores
Set the daily net carb limit you actually follow. Each day fills a bar against it and turns orange the moment you cross it.
Grams, not vague servings
Every entry is scaled from a per-100 g USDA record, so 130 g of chicken and 130 g of rice are not treated the same way.
An honest average
The daily average divides by days you logged, because an empty day is missing data rather than a zero-carb day.
Cooking one dish for the week?
Total the recipe once, divide by servings, then log one serving per day. That keeps the daily figures consistent instead of re-estimating every plate.
Meal planner questions
What the daily scores mean, and what they deliberately do not.
Every food you log is scaled from its per-100 g USDA record by the grams you enter, then the net carbs are summed across that day. Rows with missing or out-of-range grams are flagged and left out rather than silently counted as zero.
An empty day is not a zero-carb day, it is a day you did not record. Averaging empties in would flatter the number, so the average divides the week total by the days that actually have entries.
No. Commonly quoted keto ranges sit around 20 to 50 g of net carbs a day, but your own plan may differ. Set whichever target you and your clinician chose, and the tool only measures against it.
No. The plan lives in this browser tab only. Refreshing or closing the page resets it to the sample week, which is the trade-off for keeping your food log private and account-free.
No. These are general food composition estimates and are not suitable for calculating insulin or medication doses. Speak to a clinician for diabetes management or any prescribed diet.
