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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:

MidweekMidweekMidweekWeekend (busy)Weekend (relaxed)
BreakfastNoneNoneOne thick sausagePurition shakeNone
LunchPurition shakePurition with Greek yoghurtPurition shakeTomato and mozzerella with olive oilBacon, sausages, 2 eggs, tomatoes and mushrooms
DinnerChilli con carne with cauli rice, cheese & sour cream3 eggs onion omelette with large Greek saladSteak or chops with oven roasted sweet potato fries & saladKing prawn or chicken balti with cauli riceRoast chicken with all the trimmings
SnacksNoneSlice of cheeseNoneNoneHummus, chilli sauce and veggies
DrinksTea, waterTea, waterTea, waterTea, water, wineTea, water, wine

Our co-founder's meal plan:

MidweekMidweekMidweekWeekend (busy)Weekend (relaxed)
BreakfastNoneNoneNoneNoneFull English
LunchPurition shakePurition shakePurition shakePurition shakeNone
DinnerLemon broccoli with grilled chickenLamb kofta, Greek salad, pitta & Greek yoghurt mint dressingSalmon with garlic roasted Mediterranean vegetablesCoconut Thai style chickenRoast dinner with all the trimmings
SidesGreens with every mealGreens with every mealGreens with every mealGreens with every mealGreens with every meal
SnacksHandful unsalted nuts1 square 70%+ dark chocolateSlice of hard cheeseHummus with raw veggiesNone
DrinksTea, coffee, waterTea, coffee, waterTea, coffee, waterTea, coffee, water, G&TTea, coffee, water, wine

Our nutritionist's vegan meal plan:

MidweekMidweekMidweekWeekend (busy)Weekend (relaxed)
LunchPurition shakePurition with dairy-free yoghurtPurition instant porridgePurition shakeScrambled tofu with veggies
DinnerOven-roasted tofu with veggiesSalad with tempeh & broccoliBuddha bowl with falafel & edamameVeggie stir fry with tofu & courgette noodlesButternut squash, aubergine & lentil curry
SidesLeafy greens with every mealLeafy greens with every mealLeafy greens with every mealLeafy greens with every mealLeafy greens with every meal
SnacksHandful unsalted nutsDairy-free yogurt with berriesHalf cup steamed edamame beans2 squares of 80%+ dark chocolateDairy-free yogurt with berries
DrinksTea, coffee, waterTea, coffee, waterTea, coffee, waterTea, coffee, waterTea, coffee, water

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