7 Day Keto Summer Diet Plan – low carb meal plan for beginners with recipes and ideas for a week of easy meals. 

7 Day Keto Summer Diet Plan 

With Summer upon us, it’s the perfect time to follow a low carb diet like the keto diet. You crave more salads and light meals – which are easy to create low carb, keto friendly versions of. 

Whether you plan to follow it strictly for a week straight or pick and choose more low carb friendly meals in your diet, in this blog post you’ll find plenty of meal inspiration for all summer long. 

Keto Diet Summer Breakfast Ideas

Summer breakfasts are easy to enjoy low carb. There are some make ahead options, on the go options and quick fry breakfasts. To be taken to any of the full recipes and video tutorials, click on the recipe name or photo. 

1. Chocolate Chia Pudding Breakfast Bowl

To me, this is the perfect make ahead summer breakfast – a nutrient dense chia pudding that you can adapt to include a delicious range of low carb friendly ingredients.

You’ll find that dairy milk tends to be too high in carbs for a diet like the Keto diet, so look for almond milk or another non dairy milk which is significantly lower in carbs. Just be sure to read the nutrition panel carefully because almond milks can often be sweetened with sugar and other syrups. So, opt for an unsweetened one and you should be good. 

To make a chia pudding, mix together chia seeds, almond milk, cream or yoghurt, cocoa powder, stevia and a scoop of low carb protein powder to make the bowl full a whole meal. 

And yes, you can absolutely have chia seeds on the keto diet. There’s 1 net carb per tablespoon of chia seeds and they are rich in fiber and nutrients. Making them a nutritious inclusion in a keto diet plan. 

2. Keto Breakfast Smoothie

Just like chia puddings, smoothies make a welcome, chilled keto summer breakfast. Simply combine together low carb friendly milk, coconut milk, yoghurt, stevia, strawberries and protein powder and blend to create breakfast that can be enjoyed on the go. 

3. Green Shakshuka 

Celebrate summer squash in a green shakshuka. Simply fry up zucchini and garlic, once almost cooked add a handful of spinach, wilt and then crack over a couple of eggs. Crumble over some feta or goats cheese and cook until done to your liking. 

You can adapt your shakshuka to include any summer vegetables you like to enjoy the season on a plate. 

4. Halloumi Breakfast Fry Up 

This is more a weekend or lazy day at home kind of breakfast. A fry up with all kinds of keto friendly goodies. You can choose to have bacon, sausages or another breakfast meat instead of the halloumi cheese. 

All you do is fry up your choice of vegetables, along with halloumi. Then fry up a couple of eggs and put together your breakfast plate. 

5. Pizza Omelette 

A pizza omelette is a tasty way to enjoy the flavours of pizza – without the carbs. And, it also happens to be a quick and easy keto breakfast that’s perfect for summer. 

You just need to whisk together a couple of eggs and cream, pour into a frying pan and cook until thickened and ready to be filled. Then, fill the omelette with low carb pizza/pasta sauce, grated cheese, oregano and your pizza fillings of choice. 

Cook until the sauce has heated up and the cheese has melted and enjoy pizza for breakfast! 

6. Berry Breakfast Parfait 

This berry breakfast parfait is perfect for those warmer summer mornings when you don’t feel like cooking and want a nutritious breakfast. I like to start with a portion of homemade strawberry chia jam on the bottom and layer keto friendly yoghurt and berries to complete the parfait. 

You can use whatever berries you like, just stick a small amount to keep the carb count down. Regarding the yoghurt, you’ll find that a plain, natural or Greek yoghurt is likely to have the lowest carbs. Then, just sweeten with stevia. 

7. Breakfast Meal Prep Boxes 

When it’s a cooler day then you can put together breakfast meal prep boxes, that you can enjoy chilled from the fridge either at home or on the go. 

In these boxes I scrambled eggs, fried veggies and chopped salami. You can cook up whatever vegetables and eggs you like and enjoy a variety of easy breakfast boxes all summer long. 

Low Carb Summer Lunch Ideas

Here’s a week of easy low carb, keto diet friendly lunches to make for on the go, to take to work or for a weekend lunch at home. 

1. Broccoli Salad

This broccoli salad is my most made (and popular) salad of all time. There are only a few ingredients and it’s perfect to enjoy for lunch or take along to summer BBQ’s, picnics or potlucks. 

2. Tuna Salad

A classic tuna salad makes an easy keto summer lunch. Simply combine together greens, tuna, avocado and sour cream or mayo in a bowl. 

3. Caprese Salad

This simple Caprese Salad adaptation has cauliflower in place of pasta in a dish that epitomises the flavour of summer. 

4. Steak Salad 

A steak salad makes a hearty keto summer meal, in this instance the salad is complete with a rainbow of vegetables and an easy homemade blue cheese dressing. 

5. Smoked Salmon Deviled Eggs 

Devilled eggs make an easy snack or lunch platter and these are enriched with nourishing smoked salmon. 

6. Avocado Coleslaw

This creamy coleslaw is a tasty mixture of cabbage and a homemade avocado dressing. The coleslaw is really easy to make, you just grate as much cabbage as you’d like then mix together avocado, sour cream and salt.

Then, it’s just a matter of combining everything together to create a creamy coleslaw. 

7. Meal Prep Boxes

There are loads of easy meal prep boxes that you can put together to enjoy through summer. In this example there’s leftover roast chicken, cauliflower and hard boiled eggs. 

Ketogenic Diet Summer Dinner Ideas

A while back I shared a video with a week of summer dinner ideas. Hit play below or click here to watch on YouTube. 

Here’s the list of dinners included in the above video and click here for the full recipes. 

1. Chicken Cups – fill lettuce cups with roast chicken, avocado & mayo or sour cream 
2. Smoked Salmon Salad – a bed of greens topped with smoked salmon and feta
3. Summer Dinner Platter – a light dinner of egg salad, vegetables and cheese
4. Corned Beef Salad – leftover corned beef with avocado and other vegetables
5. Tuna Salad Bowl – a bed of greens topped with tuna, mayo or sour cream and vegetables
6. Egg Roll In A Bowl – a portion of beef mince with cabbage and a tasty sauce 
7. Big Green Salad – salad greens, avocado, feta, cucumber and celery 

Keto Summer Desserts

When following a low carb, keto diet you can still enjoy sweet treats. However, if you’re new to the diet then there is a school of thought that you should initially starve your sweet tooth to get over your cravings and then slowly introduce some sweets and see how you fare. 

It’s up to you what you decide to do. You may just opt for a bowl full of summer berries and cream on some days and then once a week create a summer dessert. And, there are plenty of easy, summery desserts and sweet treats that are low carb friendly. 

1. Strawberries & Whipped Cream

Summer berries make the perfect sweet treat to enjoy with whipped cream. You can make dairy free coconut milk whipped cream or homemade vanilla whipped cream to enjoy with the bounty of summer berries. 

2. No Churn Chocolate Ice Cream

It’s really easy to make a keto friendly ice cream without an ice cream maker. This one is rich, chocolatey and creamy. 

3. Chocolate Mousse with Cream Cheese 

Chocolate mousse is one of my go to keto desserts. There are so many versions but this cream cheese one has to be my favourite. It’s tastes like a chocolate cheesecake but there’s little effort required. 

4. Lemon Ricotta Mousse

This creamy lemon dessert includes a portion of protein thanks to the ricotta cheese. 

5. Raspberry & Vanilla Smoothie 

This smoothie is like a sweet berry dessert and you can enjoy it as a sweet treat or it also makes a whole summer meal with a scoop of protein powder. 

6. Strawberry Cheesecake Mousse 

This berry dessert is like a berry cheesecake but without the crust. It’s perfect to take along to summer gatherings too. 

7. No Bake Peanut Butter Cookies

If you feel like cookies but don’t want to heat up your oven (or kitchen) then no bake cookies are the answer. They are perfect to make and keep in the fridge for sweet cookie cravings strike. 

As you can see, there are lots of easy options to enjoy low carb meals through summer and follow a keto summer diet plan. 

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

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