Weekly keto meal plan with Greek recipes

Seven days of Greek home cooking in keto form. Every meal has its own recipe, such as the spinach and feta omelette or the prawn saganaki. The totals under each day are worked out by the site from its food database; no day reaches 20 g of net carbs (the nuts and olives in the snacks are left out of the totals and add at most 1.8 g).

The Ola Keto team · November 12, 2026 · Last updated November 12, 2026

Kind: Meal plan
Duration: 7 days
Meals: 4 meals per day

Meal prep boxes with salad, eggs, avocado, tomatoes and bacon

Photo: Leanna Myers / Unsplash

Per day

Net carbs: 17.1 g
Calories: 1472 kcal
Fat: 102.3 g
Protein: 114.5 g

Daily average. Computed from 23 of the 28 meals. The rest are free text or recipes without computed values, so the real values are higher. How we calculate

The plan day by day

Day 1
18.2 g net carbs · 1617 kcalTotals for 3 of 4 meals
- Breakfast
  Spinach and feta omelette× 1 serv.
- Lunch
  Roast chicken thighs with Greek salad× 1 serv.
- Dinner
  Baked salmon with boiled broccoli× 1 serv.
- Afternoon snack
  20 g walnuts
Day 2
19.7 g net carbs · 1464 kcalTotals for 3 of 4 meals
- Breakfast
  Greek yoghurt with walnuts and blackberries× 1 serv.
- Lunch
  Bifteki (Greek burger patties) with salad and tzatziki× 1 serv.
- Dinner
  Boiled courgettes with eggs and feta× 1 serv.
- Afternoon snack
  30 g olives
Day 3
11.7 g net carbs · 1591 kcalTotals for 3 of 4 meals
- Breakfast
  Fried eggs with bacon and tomato× 1 serv.
- Lunch
  Grilled sardines with boiled wild greens× 1 serv.
- Dinner
  Pork chops with cabbage salad× 1 serv.
- Afternoon snack
  20 g almonds
Day 4
18.2 g net carbs · 1242 kcalTotals for 3 of 4 meals
- Breakfast
  Greek yoghurt with flaxseed and raspberries× 1 serv.
- Lunch
  Lemon chicken with cauliflower mash× 1 serv.
- Dinner
  Seared tuna salad with avocado× 1 serv.
- Afternoon snack
  20 g pecans
Day 5
15.8 g net carbs · 1452 kcalTotals for 3 of 4 meals
- Breakfast
  Mushroom and cheddar omelette× 1 serv.
- Lunch
  Roast lamb with green salad and tzatziki× 1 serv.
- Dinner
  Prawn saganaki with feta× 1 serv.
- Afternoon snack
  20 g walnuts
Day 6
16.0 g net carbs · 1442 kcal
- Breakfast
  Boiled eggs with avocado× 1 serv.
- Lunch
  Grilled mackerel with lemony cabbage salad× 1 serv.
- Dinner
  Turkey breast with buttered spinach× 1 serv.
- Afternoon snack
  Strawberries with unsweetened whipped cream× 1 serv.
Day 7
19.6 g net carbs · 1498 kcal
- Breakfast
  Greek yoghurt with pecans and cinnamon× 1 serv.
- Lunch
  Grilled beef fillet with broccoli× 1 serv.
- Dinner
  Chef's salad with egg, cheddar and turkey× 1 serv.
- Afternoon snack
  Olives with feta and oregano× 1 serv.

Keep the ingredients for the days you want

Pick from which day to which. The quantities of all the meals’ recipes are summed into one ingredient list, for the servings the plan states. Free-text meals have no ingredients.

Comments

Comments are members’ personal views and experiences and are not medical advice. Do not change medication or treatment without your doctor.

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Per day

The plan day by day

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Keep the ingredients for the days you want

Comments