7-Day Winter Keto Meal Plan (USA)


🌨️ 7-Day Winter Keto Meal Plan


⚠️ If you have any medical condition along with obesity, read the last section carefully before starting this meal plan.

💡 Trying to keep carbs under 20g? See the simple tweaks below this meal plan to lower your carb intake.

DAY 1

Breakfast: Paprika Omelet with Goat Cheese (warm, savory)
Snack: Bacon-Cheese Deviled Eggs
Lunch: Easy Turkey Curry (rich and warming)
Dinner: Grandma’s Zucchini and Spinach Chowder (winter keto soup)

Estimated Daily Macros:
Net Carbs: ~22 g
Fat: ~105 g
Protein: ~82 g
Calories: ~1,650 kcal

DAY 2

Breakfast: Cauliflower, Cheese & Egg Fat Bombs (high energy)
Snack: Creamy Cinnamon Smoothie
Lunch: Classic Beef Stroganoff with Cauliflower Rice (hearty)
Dinner: Country-Style Pork Stew (perfect for cold nights)

Estimated Daily Macros:
Net Carbs: ~24 g
Fat: ~115 g
Protein: ~88 g
Calories: ~1,750 kcal

DAY 3

Breakfast: Greek-Style Frittata with Herbs (warm and filling)
Snack: Berry Green Smoothie
Lunch: Filipino Nilaga Soup (comforting, broth-based)
Dinner: Cheesy Zucchini Casserole (baked goodness)

Estimated Daily Macros:
Net Carbs: ~23 g
Fat: ~100 g
Protein: ~85 g
Calories: ~1,600 kcal

DAY 4

Breakfast: Avocado and Eggs (light with healthy fats)
Snack: Bacon-Pepper Fat Bombs
Lunch: Hearty Fisherman’s Stew (rich seafood stew)
Dinner: Two-Cheese and Kale Bake (cheesy veggie bake)

Estimated Daily Macros:
Net Carbs: ~21 g
Fat: ~110 g
Protein: ~80 g
Calories: ~1,650 kcal

DAY 5

Breakfast: Dilly Boiled Eggs with Avocado (simple warm start)
Snack: Nutty Shortbread Cookies
Lunch: Holiday Pork Belly with Vegetables (rich winter meal)
Dinner: Creamy Broccoli and Bacon Soup (classic winter comfort)

Estimated Daily Macros:
Net Carbs: ~25 g
Fat: ~120 g
Protein: ~78 g
Calories: ~1,800 kcal

DAY 6

Breakfast: Egg, Bacon and Kale Muffins (warm, savory muffins)
Snack: Smoked Salmon Fat Bombs
Lunch: Chinese Ground Beef Skillet (one-pot comfort meal)
Dinner: Italian Zuppa di Pomodoro (keto tomato soup)

Estimated Daily Macros:
Net Carbs: ~22 g
Fat: ~108 g
Protein: ~92 g
Calories: ~1,700 kcal

DAY 7

Breakfast: Mangalorean Egg Curry (warm and spiced)
Snack: BLT Salad
Lunch: Ranch Chicken Wings (hearty and satisfying)
Dinner: Filipino Nilaga Soup (leftovers or batch-cooked)

Estimated Daily Macros:
Net Carbs: ~23 g
Fat: ~112 g
Protein: ~95 g
Calories: ~1,750 kcal



To Reduce Carbs upto (5–7g/day), Do This


DAY 1
  1. ½ onion or skip onion – ↓ 1.5–2g carbs
  2. Reduce zucchini by ⅓ – ↓ 2g carbs
  3. Add 1 tsp ghee/butter to eggs – 0g carbs (replaces calories)
Result: ~5–7g carbs saved
DAY 2
  1. Use ½ portion cauliflower rice – ↓ 2–3g carbs
  2. Skip smoothie berries/sweetener – ↓ 3–4g carbs
  3. Add extra butter or beef – 0g carbs
Result: ~6–8g carbs saved
DAY 3
  1. Replace smoothie with eggs or coffee + cream – ↓ 3–4g carbs
  2. Reduce zucchini; add more cheese/egg – ↓ 1.5–2g carbs
  3. Use more bone broth, fewer veggies – ↓ 1–2g carbs
Result: ~5–6g carbs saved
DAY 4
  1. Use ½ avocado only – ↓ 2g carbs
  2. Replace kale with spinach – ↓ 1.5–2g carbs
  3. Skip fat bomb or use cheese cubes – ↓ 1–2g carbs
Result: ~5–7g carbs saved
DAY 5
  1. Skip keto cookies – ↓ 4–5g carbs
  2. Reduce vegetables with pork belly – ↓ 2–3g carbs
  3. Add extra pork fat or ghee – 0g carbs
Result: ~8–10g carbs saved
DAY 6
  1. Dilute tomato soup with bone broth + cream – ↓ 2–3g carbs
  2. Use ½ tomato quantity – ↓ 2g carbs
  3. Replace kale with spinach – ↓ 1.5–2g carbs
Result: ~6–7g carbs saved
DAY 7
  1. Remove tomatoes from salad – ↓ 2–3g carbs
  2. Eat lettuce + bacon + mayo only – ↓ 2g carbs
  3. Reduce onion in curry; add coconut oil – ↓ 1.5–2g carbs
Result: ~5–7g carbs saved

Quick Rule (Any Day)

  • Less veggies → more fat (↓ 2–4g carbs)
  • Spinach > kale > zucchini (↓ 1–2g carbs)
  • Skip smoothies (↓ 3–5g carbs)
  • Onion, tomato = small amounts only (↓ 2–3g carbs)





⚠️ Important: 

Read This Before Starting the Meal Plan (USA)

We provide FREE customized tweaks to this meal plan if you have any disease along with obesity.

If you have obesity plus a medical condition, do not start this meal plan as-is.
This plan must be tweaked specifically for your condition to ensure safe weight loss and disease support.

❗ Why these tweaks are necessary

Different health conditions respond differently to:
  • Carbohydrate levels
  • Types of dietary fats
  • Meal timing
  • Portion sizes
Without proper tweaks:
  • Blood sugar can fluctuate
  • Blood pressure may become unstable
  • Hormones can get stressed
  • Digestion and inflammation may worsen
With proper tweaks:
  • The same meal plan becomes therapeutic
  • Weight loss becomes safer and sustainable
  • Disease symptoms can improve along with fat loss

🔧 What These Tweaks Help With

Diabetes / Prediabetes
These tweaks help to:
  • Control blood sugar spikes
  • Improve insulin sensitivity
  • Prevent hypoglycemia
High Blood Pressure
These tweaks help to:
  • Maintain electrolyte balance
  • Reduce water retention
  • Support healthy blood pressure regulation
Thyroid (Hypothyroidism)
These tweaks help to:
  • Protect thyroid hormone function
  • Prevent metabolic slowdown
  • Reduce dietary stress
PCOS / Hormonal Imbalance
These tweaks help to:
  • Reduce insulin resistance
  • Balance hormones
  • Support sustainable fat loss
Fatty Liver
These tweaks help to:
  • Reduce liver fat accumulation
  • Improve liver enzyme function
  • Support healthy fat metabolism
High Cholesterol
These tweaks help to:
  • Balance fat intake
  • Improve lipid response
  • Protect heart health
Acid Reflux / Gut Issues
These tweaks help to:
  • Improve digestion
  • Reduce reflux and bloating
  • Heal gut inflammation
Arthritis / Joint Pain
These tweaks help to:
  • Reduce inflammation
  • Improve joint comfort
  • Support recovery
Heart Health Concerns
These tweaks help to:
  • Reduce cardiovascular stress
  • Support metabolic heart health

✅ What You Should Do Now

If you have any disease along with obesity:

📩 Message us on Facebook 

before starting the meal plan

Tell us which disease(s) you have apart from obesity, and we’ll send you the FREE customized tweaks for this exact meal plan.

✔ No extra cost
✔ Safe & personalized
✔ Designed to reduce disease + obesity together


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