Low-carb meal plan: Tips & examples
New to keto or low-carb? Meal planning can make things so much easier.
By planning your meals ahead of time, you ensure that you always have the right ingredients to prepare a healthy and nutritious meal.
It’s also a great way to keep your healthy keto diet on track during busy weekdays – no more last-minute panicking about what to eat for dinner!
Keto meal planning involves creating a list of keto-friendly meals – and the ingredients you’ll need to make them – for a few days/a week and then shopping for those ingredients.
Keto meal planning tips
1. Make your meal plan work for you
Your meal plan can be detailed and exact – or, it can just be a rough guide so you know roughly what ingredients you’ll need for the days/week ahead.
Most people try to meal plan weekly, but there are no rules. If you think meal planning every 3, 5, 10 or 14 days will work better for you, try it that way instead.
And we’re all for time-saving, so there’s nothing wrong with making 2 or 3 plans and alternating them week by week.
2. Use simple swaps
The best keto meal plan, or any meal plan for weight-loss, is the ones you create yourself by adapting your favourite meals using simple swaps.
You’ll already know the recipes off by heart, you’ll typically have most of the ingredients to hand, and you’ll know how everyone else in your household likes it.
It's easy to make your favourite meals keto or low-carb friendly with simple swaps. That's things like swapping regular rice for broccoli or cauliflower rice or courgetti for pasta or noodles.
Find our full guide to simple swaps here.
3. Double-up your meals
Make meal planning even easier by doubling up on your meals.
For example, if you’re planning to have a spag bol with courgetti for dinner on Tuesday, just double-up your spag bol ingredients and make a larger batch. You can then add leftover spag bol to your meal plan for Wednesday’s lunch!
Or freeze the remaining portion(s) and add it to your meal plan for the following week.
That’s two meals sorted, for half the time.
4. Make meal planning easier by having Purition once a day
By having Purition once daily, you’ll only have one or two other meals to plan. All of our flavours are low in carbs but rich in healthy fats for the perfect keto meal.
If you’ve got a particularly busy day ahead, you could even add Purition to your meal plan for breakfast and lunch, followed by a quick home-cooked dinner.
This instantly means 33% or 66% fewer meals to plan and cook!
Keto meal plan examples
Our founder's meal plan:
| Midweek | Midweek | Midweek | Weekend (busy) | Weekend (relaxed) | |
|---|---|---|---|---|---|
| Breakfast | None | None | One thick sausage | Purition shake | None |
| Lunch | Purition shake | Purition with Greek yoghurt | Purition shake | Tomato and mozzerella with olive oil | Bacon, sausages, 2 eggs, tomatoes and mushrooms |
| Dinner | Chilli con carne with cauli rice, cheese & sour cream | 3 eggs onion omelette with large Greek salad | Steak or chops with oven roasted sweet potato fries & salad | King prawn or chicken balti with cauli rice | Roast chicken with all the trimmings |
| Snacks | None | Slice of cheese | None | None | Hummus, chilli sauce and veggies |
| Drinks | Tea, water | Tea, water | Tea, water | Tea, water, wine | Tea, water, wine |
Our co-founder's meal plan:
| Midweek | Midweek | Midweek | Weekend (busy) | Weekend (relaxed) | |
|---|---|---|---|---|---|
| Breakfast | None | None | None | None | Full English |
| Lunch | Purition shake | Purition shake | Purition shake | Purition shake | None |
| Dinner | Lemon broccoli with grilled chicken | Lamb kofta, Greek salad, pitta & Greek yoghurt mint dressing | Salmon with garlic roasted Mediterranean vegetables | Coconut Thai style chicken | Roast dinner with all the trimmings |
| Sides | Greens with every meal | Greens with every meal | Greens with every meal | Greens with every meal | Greens with every meal |
| Snacks | Handful unsalted nuts | 1 square 70%+ dark chocolate | Slice of hard cheese | Hummus with raw veggies | None |
| Drinks | Tea, coffee, water | Tea, coffee, water | Tea, coffee, water | Tea, coffee, water, G&T | Tea, coffee, water, wine |
Our nutritionist's vegan meal plan:
| Midweek | Midweek | Midweek | Weekend (busy) | Weekend (relaxed) | |
|---|---|---|---|---|---|
| Breakfast | None | None | None | None | None |
| Lunch | Purition shake | Purition with dairy-free yoghurt | Purition instant porridge | Purition shake | Scrambled tofu with veggies |
| Dinner | Oven-roasted tofu with veggies | Salad with tempeh & broccoli | Buddha bowl with falafel & edamame | Veggie stir fry with tofu & courgette noodles | Butternut squash, aubergine & lentil curry |
| Sides | Leafy greens with every meal | Leafy greens with every meal | Leafy greens with every meal | Leafy greens with every meal | Leafy greens with every meal |
| Snacks | Handful unsalted nuts | Dairy-free yogurt with berries | Half cup steamed edamame beans | 2 squares of 80%+ dark chocolate | Dairy-free yogurt with berries |
| Drinks | Tea, coffee, water | Tea, coffee, water | Tea, coffee, water | Tea, coffee, water | Tea, coffee, water |
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