MealPrept AI
Dietary Needs
• 10 min read
7-Day Keto Meal Plan (All Meals + Snacks) — With Instacart List
Published June 30, 2026
Planning a full week of keto meals for a family of four — breakfast, lunch, dinner, and snacks — is easier when one system builds the menu and grocery list together. The sample week below was generated in MealPrept AI with All Meals + Snacks for seven days, then saved with a consolidated list you can send to Instacart in one tap.
Profile Settings → **keto** under dietary preferences, then generate a 7-day **All Meals + Snacks** plan. We do not use a separate allergy picker for dietary checkboxes — allergies are listed under Household allergies in Profile Settings when they apply.
Staples that make the week work
- Center plates on protein, non-starchy vegetables, and healthy fats.
- Eggs, rotisserie chicken, and cheese sticks are fast keto-friendly building blocks.
- Track net carbs on sauces and dressings — sugar adds up quickly.
The full week, saved in the app
MealPrept AI generated this week on 2026-07-10 — 40 meals including breakfast, lunch, dinner, and snack slots for each day. Day 1 includes scrambled eggs with spinach and cheddar cheese, broiled italian chicken thighs with roasted zucchini and cherry tomatoes, (kids): broiled chicken strips with zucchini rounds, filipino-inspired pork adobo skewers with steamed green beans, (kids): pork skewers with green bean dippers, cheese sticks.
Sample 7-day menu (meals + snacks)
Monday
- Breakfast: Scrambled Eggs with Spinach and Cheddar Cheese — Fluffy scrambled eggs mixed with sautéed spinach and shredded cheddar cheese, a quick and satisfying keto start to the day.
- Lunch: Broiled Italian Chicken Thighs with Roasted Zucchini and Cherry Tomatoes — Juicy broiled chicken thighs seasoned with Italian herbs, served with tender roasted zucchini and sweet blistered cherry tomatoes.
- Lunch: (Kids): Broiled Chicken Strips with Zucchini Rounds — Mildly seasoned chicken strips, broiled until tender, served with simple roasted zucchini rounds for a kid-friendly keto meal.
- Dinner: Filipino-Inspired Pork Adobo Skewers with Steamed Green Beans — Tender pork marinated in a savory, sugar-free adobo sauce, skewered and pan-seared for smoky flavor, served with crisp steamed green beans.
- Dinner: (Kids): Pork Skewers with Green Bean Dippers — Mildly seasoned pork pieces on skewers, served with steamed green beans for dipping, a simple and appealing keto dinner.
- Snack: Cheese Sticks — Convenient and portable string cheese sticks, a classic keto snack.
Tuesday
- Breakfast: Bacon and Egg Muffins — Savory egg muffins baked with crispy bacon bits, perfect for a grab-and-go keto breakfast.
- Lunch: Baked Salmon with Lemon-Dill Cauliflower Rice — Flaky baked salmon fillets seasoned with lemon and dill, served alongside a savory cauliflower rice pilaf.
- Lunch: (Kids): Baked Salmon Bites with Cauliflower Rice — Flaked baked salmon with a side of simple cauliflower rice, a healthy and mild keto lunch for kids.
- Dinner: Middle Eastern Spiced Beef Kofta with Roasted Eggplant and Tahini Drizzle — Flavorful ground beef kofta seasoned with aromatic Middle Eastern spices, served with tender roasted eggplant slices and a creamy tahini sauce.
- Dinner: (Kids): Beef Kofta Skewers with Roasted Eggplant — Small, savory beef meatballs served with buttered egg noodles and a side of tender green peas, a comforting and protein-rich dinner for kids.
- Snack: Cucumber Slices — Refreshingly crisp cucumber slices, a light and hydrating keto snack.
Wednesday
- Breakfast: Ham and Cheese Rolled Omelet — A thin, savory French-style omelet rolled with diced ham and melted cheese, a quick and elegant keto breakfast.
- Lunch: Sautéed Turkey Lettuce Wraps with Sugar-Free Peanut Sauce — Savory ground turkey sautéed with aromatics, served in crisp lettuce cups with a sweet and tangy sugar-free peanut sauce.
- Lunch: (Kids): Turkey Crumble Lettuce Cups — Mild ground turkey crumbles served in small lettuce cups, a simple and customizable keto lunch for kids.
- Dinner: Spicy Broiled Shrimp Skewers with Blistered Shishito Peppers — Spicy shrimp skewers broiled until juicy, served with blistered shishito peppers for a Spanish-inspired keto meal.
- Dinner: (Kids): Mild Shrimp Skewers with Cherry Tomato Halves — Small, mild shrimp on skewers, broiled until pink, served with sweet cherry tomato halves for a simple keto kids' dinner.
- Snack: Celery Sticks with Cream Cheese — Crunchy celery sticks filled with creamy cream cheese, a refreshing and satisfying keto snack.
Thursday
- Breakfast: Cottage Cheese with Mixed Berries and Keto Granola — Creamy cottage cheese topped with a small portion of mixed berries and crunchy keto granola, a sweet and tangy breakfast.
- Lunch: Steamed Tofu with Zucchini Ribbons and Sesame Ginger Dressing — Lightly steamed tofu served with delicate zucchini ribbons, drizzled with a savory, sugar-free sesame ginger dressing.
- Lunch: (Kids): Tofu Cubes with Steamed Zucchini — Soft tofu cubes and gently steamed zucchini pieces, a simple and protein-rich keto lunch for kids.
- Dinner: Baked Tempeh with Roasted Asparagus and Lemon-Garlic Dressing — Savory baked tempeh marinated in a smoky blend of spices, paired with tender roasted asparagus and a zesty lemon-garlic dressing.
- Dinner: (Kids): Baked Tempeh Sticks with Roasted Asparagus — Mildly seasoned tempeh sticks baked until firm, served with tender roasted asparagus spears for a wholesome keto kids' dinner.
- Snack: Black Olives — Savory black olives, a convenient and healthy fat-rich keto snack.
Friday
- Breakfast: Keto Yogurt with Mixed Berries and Almond Butter — Creamy keto-friendly yogurt swirled with a touch of almond butter and a few fresh berries, a sweet and satisfying breakfast.
- Lunch: Roasted Chicken Drumsticks with Creamy Cauliflower Mash — Flavorful roasted chicken drumsticks with crispy skin, served alongside a rich and creamy cauliflower mash, a comforting keto meal.
- Dinner: Sautéed Beef Strips with Mushroom and Garlic Spinach — Tender beef strips sautéed with earthy mushrooms and garlic, served with wilted spinach, a savory and hearty Italian-inspired dinner.
- Dinner: (Kids): Beef Strips with Sautéed Mushrooms — Tender slices of lean steak accompanied by creamy mashed potatoes and crisp steamed green beans, providing a balanced and filling meal for children.
- Snack: Hard-Boiled Eggs — Simple and protein-packed hard-boiled eggs, a perfect portable keto snack.
Saturday
- Breakfast: Smoked Salmon and Cream Cheese Bites — Cream cheese spread on cucumber slices, topped with savory smoked salmon, a refreshing and quick keto breakfast.
- Lunch: Broiled Pork Chops with Creamy Keto Coleslaw — Tender broiled pork chops paired with a crisp, creamy coleslaw featuring a tangy, sugar-free dressing.
- Lunch: (Kids): Broiled Pork Chop Bites with Keto Coleslaw — Small pieces of broiled pork chop served with a side of creamy, sugar-free coleslaw, a kid-friendly keto lunch.
- Dinner: Steamed Cod with Summer Vegetable Medley (Zucchini, Bell Pepper, Red Onion) — Delicately steamed cod fillet served with a vibrant medley of summer vegetables, seasoned lightly for a fresh and healthy Spanish-inspired dinner.
- Dinner: (Kids): Steamed Cod Flakes with Zucchini and Bell Pepper Strips — Flaked steamed cod with tender zucchini and colorful bell pepper strips, a mild and healthy keto dinner for kids.
- Snack: Keto Cheese Crisps — Crunchy baked cheese crisps, a savory and satisfying keto snack.
Sunday
- Breakfast: Cheesy Egg and Ham Scramble — A quick and hearty scramble of eggs, diced ham, and melted cheese, a classic keto breakfast.
- Lunch: Baked Turkey Meatballs with Marinara and Zucchini Noodles — Savory baked turkey meatballs in a rich, sugar-free marinara sauce, served over tender zucchini noodles for an Italian-inspired keto meal.
- Lunch: (Kids): Baked Turkey Meatballs with Marinara Sauce — Mild baked turkey meatballs in a simple marinara sauce, a comforting and protein-rich keto lunch for kids.
- Dinner: Roasted Garlic Shrimp and Asparagus — Succulent shrimp roasted with fresh garlic and tender asparagus spears, finished with a squeeze of lemon for a light and flavorful French-inspired keto dinner.
- Snack: Avocado Slices with Everything Bagel Seasoning — Creamy avocado slices seasoned with savory everything bagel spice, a healthy fat-rich keto snack.
Grocery list from this generated week
MealPrept AI merged every meal into one shopping list — 99 line items with store-friendly names. The screenshot below matches this exact production plan.
Pantry & staples (highlights)
- 1 container of Italian seasoning
- 1 stick of butter
- 5 lb bag of flour
- pint of vinegar
- 3 units of asparagus spears
- 2 units of avocado
- 6 units of bacon slices
- 2 units of bay leaf
Shop this week on Instacart
Tap Shop on Instacart to open this exact week on Instacart with items pre-filled. MealPrept AI is free; we may earn a small commission at no extra cost to you when you order.
More on grocery delivery: From App to Door. Mixed diets at home: meal planning for dietary restrictions.
Affiliate disclosure: MealPrept AI may earn a commission when you shop through Instacart or other grocery partner links. Ordering is optional; the app is free to use.