7-Day Ketovore Diet Plan (Low-Carb, High-Protein Meals That Work)
Ever felt like you’re stuck in carb jail? You’re not alone, my friend. Welcome to the Ketovore Diet, where bread is out, protein is king, and fat isn’t the villain—it’s your sidekick. If you’ve ever tried keto but secretly wanted just a little more steak, or dabbled in carnivore but missed having a slice of avocado, ketovore is your happy place.
This isn’t one of those “eat air and sadness” meal plans. It’s low-carb, high-protein, totally satisfying, and yes—real food you’ll actually want to keep eating. So grab your fork (and maybe a ribeye), because this 7-day plan is about to be your new favorite thing.
What the Heck Is the Ketovore Diet, Anyway?
Let’s break it down in human terms.
The ketovore diet is basically keto meets carnivore—minus the guilt and the lettuce snobbery. You stick to low-carb, moderate-to-high fat, and high-protein foods. Think: eggs, fatty meats, a smidge of low-carb veggies, and full-fat dairy. The carb count? Usually under 20–30g a day, depending on your goals.
So what makes it special?
- More flexibility than carnivore: You can have an avocado.
- Cleaner than dirty keto: Sorry, gas station cheese sticks don’t count.
- Simpler than classic keto: No macro math Olympics needed.
Who Is It For?
- People who like meat. (Obviously.)
- Anyone who feels sluggish on too much fat.
- Folks who want fat loss, stable energy, and fewer cravings.
Rhetorical question alert: Ever eaten a big ol’ protein-packed meal and not felt full and happy after? Yeah, didn’t think so.
Why I Switched to Ketovore (Spoiler: I Was Tired of Broccoli)
Here’s the tea: I tried keto. Lost a few pounds, felt decent. But after two weeks of obsessing over my fat-to-carb ratio and choking down greasy fat bombs like a champ, I wanted to cry into a loaf of sourdough. Instead, I pivoted to ketovore—and I haven’t looked back.
My energy soared.
My cravings dipped.
And meal prep got laughably easy.
If you’ve ever spent 45 minutes sautéing kale only to be hungry 20 minutes later, you know what I mean. Ketovore meals stick with you.
How This 7-Day Plan Works
This isn’t your typical “eat chicken and sadness” meal plan. Here’s the lowdown:
- Simple, repeatable meals (because who wants to cook 3 different meals a day?)
- 30g net carbs or less each day
- Protein-forward: Each meal packs serious fuel
- Meal prep friendly: Reuse ingredients, save time, and stay sane
Day 1: The Meat-Lover’s Dream Start
Breakfast: Bacon, Eggs & Avocado
Lunch: Grilled Chicken Thighs with Olive Oil Zucchini
Dinner: Ribeye Steak with Garlic Butter Mushrooms
Snack (if needed): Boiled eggs or a couple of cheese cubes
Why it works:
High in protein, naturally low in carbs, and zero sugar crashes. Plus, there’s bacon. Enough said.
If you want more low-carb meal prep inspo, check out these 10 low-carb dinner recipes ready in under 30 minutes. They’re quick, delicious, and perfect for ketovore too.
Day 2: Protein-Packed & Ridiculously Satisfying
Breakfast: Ground Beef & Egg Scramble with Cheddar
Lunch: Turkey Burger Patties with Avocado Mayo
Dinner: Salmon Filet with Roasted Asparagus in Butter
Snack: Jerky (but not the sugary, teriyaki kind—clean jerky only)
Hot Tip: Want a little crunch without the carbs? Add cucumber slices with sea salt and olive oil to your lunch.
Need more low-carb snack ideas that travel well? These 10 high-protein low-carb snacks have got you covered for busy days.
Day 3: Ketovore Meal Prep Heaven
Breakfast: Sausage Egg Muffins (bake once, eat all week)
Lunch: Chicken Thighs with Cauliflower Mash
Dinner: Pork Chops with Herb Butter and Green Beans
Snack: Mini cottage cheese bowl with pink salt and paprika (don’t knock it ‘til you try it)
Meal Prep Hack:
Make a double batch of those chicken thighs. You’ll thank yourself tomorrow when you’re too tired to cook but too proud to order takeout.
Want more prep-friendly breakfast ideas like this? These 13 high-protein low-carb breakfasts are exactly what your fridge needs.
For a deeper dive into the differences between keto, carnivore, and ketovore, Healthline has a great breakdown here.
Day 4: Low-Carb, High-Flavor, and Zero Nonsense
Breakfast: Leftover Sausage Egg Muffins + Black Coffee (hardcore, I know)
Lunch: Bunless Bacon Cheeseburger with Pickles & Dijon
Dinner: Grilled Chicken Drumsticks with Buttered Broccoli
Snack: A boiled egg with salt + pepper… maybe some hot sauce if you’re feeling spicy
Let’s talk about that bacon cheeseburger real quick. You’re basically eating fast food without the regret or the soggy bun. Honestly, tell me that’s not winning.
Pro Tip: Keep a jar of homemade garlic butter in the fridge. Slather it on your broccoli, your chicken, your life.
If you’re into the whole “flavor without the guilt” vibe, you’ll love these 15 easy low-carb meals you’ll want to make again. Spoiler: there’s more bacon.
Day 5: Clean Protein, Crispy Fats, and Lazy Genius Cooking
Breakfast: Scrambled Eggs with Smoked Salmon
Lunch: Tuna Salad Lettuce Wraps with Olive Oil Drizzle
Dinner: Crispy-Skin Salmon with Cauliflower Rice and Lemon Butter
Snack: A few slices of turkey wrapped around cheddar. Lazy, but elite.
Let’s have a moment for salmon, shall we? When you crisp the skin just right in a cast iron pan, it’s basically crackling gold. Bonus: fatty fish is great for your brain and hormones—win-win.
Want more meal ideas that make you feel like a clean-eating genius? Try this 7-day high-protein Mediterranean plan. It’s not strictly ketovore, but the protein-forward energy? 100%.
Ketovore Cravings Hack: Salt, Fat, Crunch, Repeat
Cravings happen. Your brain screams “bread” but really it’s just bored. Before you throw in the towel, try this trio:
- Salt: A dill pickle or salted almonds
- Fat: A tablespoon of peanut butter or a slice of hard cheese
- Crunch: Celery sticks, cucumber slices, or pork rinds (the clean kind)
Why it works: You satisfy the craving without nuking your blood sugar. Science and snack goals.
Pro Tip: Lazy-Prep Like a Boss
Don’t want to cook every single day? I got you. Here’s how I stretch meals without eating the same boring plate for 72 hours straight:
- Cook double portions of meat (always).
- Rotate sides: cauliflower rice, steamed broccoli, sauteed spinach.
- Keep flavor bombs on hand: garlic butter, Dijon mustard, spicy mayo.
If you’re looking for clean protein snacks, these grass-fed beef sticks from Paleovalley are my go-to. They’re portable, clean, and don’t taste like old leather (unlike some other brands… no names ).
Real Talk: What If You “Mess Up”?
Here’s the deal: One slip doesn’t ruin the whole plan. Ate a french fry? Cool. Move on. Your body wants protein and fat. It craves stability. So give it what it loves and don’t spiral.
Rhetorical question: You wouldn’t cancel an entire Netflix subscription because one episode sucked, right? Same rule applies here.
Quick Note: Want a break from cooking but still want to eat clean? Check out this easy 9×13 Mediterranean dinner plan. You can easily tweak a few recipes to fit ketovore—think less lentils, more lamb.
Day 6: Flavor Bombs & Meal-Prep Wins
Breakfast: Cottage Cheese + 2 Fried Eggs + Dash of Everything Bagel Seasoning
Lunch: Leftover Chicken Thighs with Roasted Zucchini
Dinner: Ground Beef Bowl with Cheddar, Avocado & Hot Sauce (aka “Ketovore Taco Vibes”)
Snack: A spoonful of almond butter and a few macadamia nuts
Seriously, that dinner bowl? It’s my weekly go-to when I’m too tired to think but too proud to order pizza. It’s satisfying, simple, and ridiculously easy to throw together.
Into quick one-pan dinner hacks like that beef bowl? You’ll love these 10 easy one-pan Mediterranean dinner recipes. Just sub out the grains and you’re golden.
Day 7: The “I’m Still Going Strong” Victory Lap
Breakfast: Leftover Sausage Muffin + Coffee + Small Handful of Berries (if you’re feeling wild)
Lunch: Grilled Steak Salad with Arugula, Olive Oil & Parmesan Shavings
Dinner: Baked Chicken Breast with Garlic Herb Butter and Pan-Seared Green Beans
Snack: Cold cuts rolled with cream cheese and pickles (yes, it slaps)
This is the day you realize you’ve eaten clean, satisfying meals all week and your cravings for bread are mysteriously MIA. Coincidence? I think not.
The “Actually Useful” Ketovore Grocery List
Let’s keep it real: you don’t need to buy 87 specialty ingredients to eat well. Here’s the only stuff you need to crush a week on ketovore:
Proteins:
- Eggs (get the 18-pack, trust me)
- Chicken thighs or drumsticks
- Ribeye or strip steak
- Ground beef (80/20)
- Salmon or tuna (fresh or canned in olive oil)
- Bacon
- Pork chops
- Deli meat (check for sugar—seriously)
- Cottage cheese or full-fat Greek yogurt (unsweetened)
Fats & Flavor:
- Grass-fed butter or ghee
- Avocados
- Olive oil & avocado oil
- Cheddar, Parmesan, and cream cheese
- Mayo (the real kind, or make your own)
Low-Carb Veg:
- Zucchini
- Cauliflower (fresh or riced)
- Broccoli
- Spinach or arugula
- Green beans
- Cucumber
Pantry:
- Everything bagel seasoning
- Sea salt, black pepper, garlic powder, paprika
- Hot sauce (no sugar)
- Almond butter or macadamia nuts (watch serving size)
Optional (aka bonus flavor):
- Pickles
- Dijon mustard
- Lemon
- Cilantro or parsley
How to Actually Stick to Ketovore Long-Term
So you survived 7 days. Now what? Here’s how to make this your new normal without turning into a full-time keto monk.
1. Repeat & Remix
Rotate these meals for week 2. Add a new sauce or swap broccoli for spinach. Easy.
2. Prep Smart
Pick 2 proteins, 2 veggies, and make a big batch. Mix and match. It’s not boring—it’s brilliant.
3. Keep Emergency Snacks
Always. Have. Snacks. Stash beef sticks, cheese cubes, boiled eggs, or nut butter at work, in your car, or in your “panic drawer.”
4. Don’t Obsess
You don’t need to track every macro to see results. Trust your hunger cues. If you’re full and energized, you’re doing it right.
5. Celebrate Progress
More energy? Fewer cravings? Pants fitting better? That’s a win—even if you did sneak a bite of cake at your cousin’s birthday.
Quick Ketovore FAQ (Because You’re Probably Wondering…)
Can I eat veggies on Ketovore?
Yep, but keep it low-carb: zucchini, cauliflower, leafy greens, etc. This isn’t carnivore jail.
Do I need to track macros?
Not obsessively. Just keep carbs low, protein high, and fat moderate. You’ll know when it’s working—trust me.
Is this sustainable?
IMO, absolutely. If eating steak, eggs, butter, and avocado feels like a chore, we probably can’t be friends
Final Thoughts: Meat, Eggs, and Sanity—Who Knew?
So here we are—7 days later, probably with a fridge that smells like bacon and a metabolism that’s doing cartwheels.
You’ve ditched the bloat. You’ve eaten food that actually tastes good. And best of all? You’ve proved to yourself that sustainable low-carb living is totally doable—without counting every carb or choking down miracle noodles.
Want to keep that momentum going? You might also love this 7-day low-carb meal plan for beginners—same energy, more options.
Now go forth, friend. Grill that steak. Smash that avocado. And remember: carbs who?