FREE Keto Smart Start Guide & 30-Day Keto Meal Plan

Tim Tebow’s 7-Day Keto Meal Plan

I’ve followed the ketogenic diet since late 2011. And after years of using keto as a tool to fuel my performance as a professional athlete and philanthropist, I’ve learned two things: 

  1. The ketogenic diet has a host of benefits that may support weight loss, hormonal balance, management of chronic conditions, and improved mental and physical performance
  2. On the surface, keto can seem complicated, but it’s a rewarding lifestyle and approach to nutrition that leaves you feeling satisfied. 

The people I’ve seen succeed with keto (including myself!) seem to have one thing in common: they plan. 

Preparation is key for success. I want you to succeed on the ketogenic diet so you can feel as good as I do. So, I’m going to share my keto meal plan with you. 

This meal plan will: 

How to Follow a Keto Meal Plan

Like the ingredients in my favorite ketogenic meals, the best approach to planning what you eat is to keep it simple. 

But before we dive in, let me share my 4 best tips you can use to successfully meal plan.

#1: Prioritize Quality Foods

Maybe you’re not a fan of something that goes in my morning smoothie recipe or don’t share my love for asparagus. No worries! 

There are plenty of keto substitutes for most ingredients, or you can just skip the one you don’t want. Just read the nutrition label to ensure your substitute has similar macros to the original ingredient (and check this keto shopping list for ideas). 

As long as you aren’t substituting highly-processed, high-carb foods, and are getting enough micronutrients and minerals, you’ll be able to follow along more healthfully.

#2: Always Check For Hidden Carbs 

If you’ve never followed a low-carb diet before, you might be shocked by the amount of sugar in some of your favorite foods. 

I don’t have to tell you not to eat candy on keto—that’s obvious—but maybe you didn’t know ketchup has almost 4 grams of sugar per tablespoon

Hidden carbs are everywhere, so my advice is to read every single nutrition label for the first few weeks. If you’re eating a whole food that doesn’t come with a nutrition label, try KetoLogic’s Carb Counter

#3: Never Run Out Of Your “Staple” Foods

After you settle into your own keto diet routine, you may find certain foods are hard to live without. For me, those “staples” are foods like avocados and eggs. 

My advice: stock up on your staples. This way, your favorite foods are on-hand in a pinch. 

It’s much easier to turn away cravings early on if your staples are readily available to eat. Remember, preparation is key!

#4: Personalize Your Meal Plan to Fit Your Needs

If you work at a sedentary job, or are shorter or lighter than I am, you might find my meal plan a bit much. I’m an athlete, and I recognize that what I need from my nutrition plan won’t necessarily translate to you and your goals. 

If you want to use keto as a tool to lose weight, ensure you’re watching your caloric intake as well as your macros. 

Read more: Showdown: Calories vs. Macros for Weight Loss

You have to experience a caloric deficit to lose fat, whether that’s from activity or food.  Keto makes it easy to eat at a deficit because of how satiating high-fat foods are. Here’s the math: 

There are about 3500 calories in a pound of fat; to lose 1 pound per week, which is generally accepted as safe, you’ll need a deficit of 500 calories per day. 

To calculate exactly how many calories your body needs to maintain or lose weight, use an online calculator (like this one). Then, customize your meal plan based on that number. If that means you have to skip an ingredient in one of my recipes, that’s ok! It’s all about helping you reach your individual goals. 

Tim Tebow’s 7-Day Keto Meal Plan 

Breakfast

For me, breakfast is pretty simple. I usually make a scramble or a low-carb smoothie packed with nutrients. Both recipes are below.

I’m also a fan of intermittent fasting, especially on days that I want to save time and effort from thinking about and preparing a breakfast meal. Researchers are still studying the benefits of intermittent fasting, but it’s used to promote ketosis, induce autophagy (the removal and replenishment of damaged cells in the body), and support weight management. It’s when you skip a meal (most people skip breakfast) and eat within a shorter window. 

The most common feeding window is called 16/8 intermittent fasting. The followers of this program fast for 16 hours and can eat within an 8-hour time period, so for example, 11am-7pm. 

When I’m intermittent fasting, I skip breakfast altogether. When I’m not fasting, I enjoy one of the meals below. 

Keto Mocha Boosted Coffee

16g Fat | 2g Protein | 4g Carbs | 168 calories

Full recipe here

Intermittent fasting or not, I look forward to my morning coffee every day, and this is my favorite boosted keto coffee recipe. 

Ingredients

*Also available as KetoEnergy BHB with 100mg Caffeine per serving

Preparation

Mix all ingredients with a whisk or spoon until you reach desired consistency. 

Avocado Scramble 

51g Fat | 16g Protein | 4g Net Carbs | 591 calories

Here’s a simple recipe that combines two favorites: eggs and avocado. 

Ingredients

Preparation

  1. Dice the avocado and set aside.
  2. In a medium bowl, whisk together eggs with salt and pepper until light and fluffy.
  3. Heat butter or olive oil in a small skillet over medium heat. Pour in egg mixture. Once the eggs start to cook, reduce heat to medium-low and scramble them as they cook, stirring constantly.
  4. Add in the diced avocados while the eggs are cooked halfway through and scramble together.
  5. Cook for another minute and serve warm with hot sauce, if desired.

Strawberry Vanilla Keto Shake 

36g Fat | 7g Protein | 7g Net Carbs | 396 Calories

Full recipe here

I’m a big fan of smoothies first thing in the morning for three reasons: 

  1. They don’t take long to make. 
  2. They digest quickly so I’m energized to start the day. 
  3. They are packed with vitamins, minerals, and essential nutrients I need to be at my best.

This is one of the most delicious smoothie recipes I’ve crafted since starting keto: 

Ingredients

*Also available as KetoEnergy BHB with 100mg Caffeine per serving

Preparation

Mix all ingredients in blender and blend until you reach desired consistency. 

Avocado Power Smoothie 

I’m a big fan of avocados and find that they provide a creamy, satisfying texture in a smoothie. You’ll notice not everything has a measurement; I mostly eyeball this recipe. Occasionally, to mix it up, I’ll toss a little cayenne pepper in there, too. This is one of my go-to recipes for quick nutrition first thing in the morning. If you’re counting calories, 2 avocados and 2 scoops of Keto Meal Replacement is about 700 calories. If that feels like a lot for you, start with just one avocado.

Ingredients

Preparation

Mix all ingredients in blender and blend until you reach desired consistency. 

 

Lunch

Preparation and planning is certainly key for success on any eating plan or program. But the third ingredient for success? Simplicity. 

If you have to prepare a gourmet lunch every day, keto will be difficult to stick to. Most of us are extremely busy and don’t have time to cook 3 full meals every day! There are only three lunch recipes listed below because I want to encourage you to simplify. 

If you’re taking the KETO 30 Challenge, replace lunch with a KetoMeal shake. If you choose to prepare lunch, bring leftovers from the dinners in this meal plan, try one of the recipes below, or have one of the smoothies listed in the Breakfast section of this meal plan.

Keto Caesar Salad

32g Fat | 24g Protein | 14g Net Carbs | 448 Calories

Full recipe here

This recipe is low-carb, gluten-free, and has no added sugar. It makes 4-6 servings, so I like to make it ahead of time and enjoy it for lunch all week.

Ingredients

Dressing

Preparation

  1. Preheat oven to 375 degrees. Toss chicken in the olive oil, salt, pepper, and garlic powder. Bake on a sheet pan for about 30-40 minutes until an internal temperature of 165 degrees is reached. Let the chicken cool down, and dice it up or cut it into strips.
  2. While the chicken is cooling, prep the kale and put into a salad bowl.
  3. In a food processor, put all of the dressing ingredients except for the olive oil. Turn the processor on and pour the olive oil through the top in a steady stream. Once the dressing is emulsified, add 1 or 2 tablespoons of water if it is too thick and pulse the food processor a couple of times until desired consistency is reached.
  4. Toss the dressing and the chicken with the kale. It can be served immediately or stored in the refrigerator.

Chocolate Keto Smoothie with Nut Butter

46g Fat | 8g Protein | 5.5g Net Carbs | 526 Calories

Full recipe here

If you have a sweet tooth and want to satisfy your carb cravings without kicking yourself out of ketosis, this smoothie recipe is perfect for that. It tastes like a milkshake (and has the texture of one, too!) but you don’t have to take in all that sugar. 

Ingredients

*Also available as KetoEnergy BHB with 100mg Caffeine per serving

Preparation

Mix all ingredients in blender and blend until you reach desired consistency. 

Keto Taco Salad

57g Fat | 19g Protein | 6g Net Carbs | 630 calories

Full recipe here

It’s called taco salad, but I wouldn’t use the word “salad” to describe this recipe. With beef, tons of veggies, and sour cream, this is a hearty lunch-time meal that won’t bog you down. 

Ingredients

Preparation

  1. Brown the ground beef in a skillet at medium-high heat. Stir in the salt, pepper, and the rest of the spices. Reduce heat to low, cover and cook for about 10-15 minutes, stirring occasionally.
  2. Prep the vegetables and assemble the salad. There are no rules for how to plate your salad, but you can spoon one-eighth (2 ounces) of the taco meat onto a plate first, followed by 1/4 cup shredded cheese, hot sauce, mixed greens and toppings. Finish by drizzling each salad with 2 tablespoons of the olive oil and 1-2 tablespoons of the vinegar mixed thoroughly. You can also use any of your favorite low-carb salad dressings. 

KetoMeal® Meal Replacement Shake

19g Fat | 10g Protein | 3.5g Net Carbs | 250 calories

This is the most common meal that KETO 30 Challenge participants replace with a meal replacement shake. It’s convenient, delicious, and reduces the likelihood of experiencing the mid-day slump because it’s low-carb. 

Preparation

  1. Gently shake the container of KetoMeal® before opening to loosen the powder. 
  2. Mix 1 serving with 8 – 12 fl. oz. of water or coconut milk. 
  3. Shake well and consume slowly.

KetoMeal has MCTs in it. These are a highly ketogenic fat source that are quickly absorbed, so if you’re new to them, it’s best to sip slowly to avoid stomach upset. Start by taking 1⁄2 a serving and increase over the course of about a week to the full 2-scoop serving. 

Dinner 

For me, dinner is a great chance for me to sit down and reflect on the day. Another reason keto works for me is that even though I’m technically “on a “diet,” anyone could look at my dinner plate and go, “Oh, that looks like dinner.”  

Here are some recipes you can try.

Pan-Seared Salmon

45g Fat | 28g Protein | 2g Net Carbs | 525 calories

Full recipe here

Salmon is full of quality fats from omega-3s, which is well-known for its brain-boosting qualities. If possible, choose wild-caught salmon for a superior nutrition profile. 

Ingredients

Preparation

  1. Mix the salt, pepper, garlic powder and onion powder together in a bowl. Sprinkle liberally over the salmon and lightly rub it in. Reserve any remaining seasoning.
  2. Heat coconut oil in a skillet over medium-high heat for about 2 minutes until completely melted and the pan is hot. Sear the salmon fillets face down for about 3 minutes until cooked halfway up the side of the fillets. Flip the salmon and cook another 3 minutes or until the other half is cooked all the way. 
  3. Remove from heat, but keep in the pan for another 2 minutes to allow it to cook all the way through. The salmon should be flaky with a fork when serving. Top each fillet with one tablespoon of butter and let it melt while you put your sauce together.
  4. Take remaining seasoning and add it to the Greek yogurt and sour cream, along with the rest of the ingredients. Top the salmon with a spoonful of lemon dill sauce before serving.

Serve with another low carb vegetable like spinach or roasted broccoli.

Marinated Hanger Steak

26g Fat | 25g Protein | 1g Net Carbs | 338 calories

Full recipe here

I love this recipe because it’s simple, easy to make, and versatile. When possible, choose grass-fed or grass-finished beef for better flavor and nutrition. 

Ingredients

Preparation

  1. Marinate the steak for at least 4 hours or overnight. (Sometimes I’ll make a marinade while I make breakfast to save time.)
  2. Remove the steak from the marinade and grill on medium heat for 5-10 minutes on each side until desired doneness is reached. 

Serve with a side of low-carb veggies, like asparagus.

Chicken Piccata

39g Fat | 28g Protein | 3g Net Carbs | 468 calories

Full recipe here

This recipe is very easy to make, but is so delicious that it makes me feel like a chef. If you don’t like capers, you can skip them but I do find they add a lot of flavor. 

Ingredients

Preparation

  1. Season the chicken liberally with salt and pepper.
  2. Heat the olive oil and 2 tablespoons of the butter in a pan over medium-high heat. When it starts to sizzle, add the chicken to the pan and cook each side for about 5 minutes. Remove and transfer to a plate.
  3. Add the lemon juice, stock, and capers to the pan. Bring to a boil and scrape any bits off of the bottom of the pan, reduce heat to a low steady simmer and return the chicken to the pan for another 5 minutes. 
  4. Return chicken back to the plate with the pan still on the stove. Whisk in the heavy cream and the rest of the butter. Season with another pinch of salt and pepper and pour the sauce over the chicken. Garnish with the parsley.

Bunless Keto Burgers

Serving: 67g Fat | 38g Protein | 3g Net Carbs | 771 calories

Full recipe here

Burgers: the all-American favorite. No need to miss them on keto! While traditional hamburger buns are not keto-friendly, you can still enjoy your burger and eat it too by skipping the bread. If you don’t like portobello mushrooms, you can use lettuce as the “bun.”

Ingredients

Preparation

  1. Put the portobello mushroom caps in a bowl or shallow dish and add the olive oil, balsamic vinegar, and half of the salt and pepper; marinate for at least 30 minutes.
  2. Cook bacon in a skillet at medium-low heat until crispy, flipping over a couple of times to evenly cook each side. Set aside for later use as a topping.
  3. Turn the grill on medium-high heat (about 200-300 degrees). In a bowl, mix together the ground beef, garlic powder, onion powder, Worcestershire sauce, and the rest of the salt and pepper. Form into a patty, ideally not quite as wide as the portobello buns.
  4. Put the portobello mushrooms and the burger on the grill (you may need to do this separately if you are preparing multiple servings). Cook the portobello mushrooms for about 3-4 minutes on each side until they are soft and heated through. The burger will take about 5-6 minutes on each side for medium-rare. Put the cheese on the burger for the last minute of cooking to melt.
  5. Assemble your burger with bacon and the rest of the toppings between portobello mushrooms. Enjoy!

Keto Chili

34g Fat | 17g Protein | 7g Net Carbs | 420 calories

Full recipe here

Chili is such a warming comfort food, and I love it for dinners during a fall evening. Beans are surprisingly high in carbohydrates, so that’s one chili-classic ingredient that can’t make it into keto chili. This recipe is just as good without them. 

Preparation

  1. In a large soup pot, heat the olive oil at medium-high heat. Add the onion and green pepper, and stir for about 3-4 minutes until it begins to soften.
  2. Add the ground beef and ground Italian sausage. Season with salt and pepper. Stir continuously until meat is browned.
  3. Add all the spices, diced tomatoes, and tomato paste, and stir together until thoroughly combined. Add 1-2 cups of water depending on desired thickness.
  4. Bring to a boil, reduce heat to low, cover and simmer 40-45 minutes, stirring occasionally. Check seasoning.
  5. Top each bowl with half of a chopped avocado and serve.
  6. Garnish with Keto Crisps, cheddar cheese, sour cream, green onions, or cilantro if desired.

Chicken Curry

43g Fat | 26g Protein | 7.4g Net Carbs | 520 calories

Full recipe here

This curry tastes great and makes great leftovers. You can easily have it for dinner and then bring it to work the next day. The macronutrient profile of this recipe is sure to leave you satiated and fuel you through that mid-morning slump.

Ingredients 

Preparation

  1. Mix together the first 10 ingredients (chicken through olive oil) in a bowl, cover with plastic wrap, and let marinate in the refrigerator for 1 to 24 hours.
  2. Heat the coconut oil in a large pot over medium-high heat. Once the oil is hot, pour the marinated chicken into the pot and cook for 8-10 minutes, stirring often.
  3. Add the coconut milk, bring to a boil, reduce heat to a low simmer, cover and cook for another 30-40 minutes, stirring every 5-10 minutes.
  4. Stir in the heavy cream, turn the heat up to high and bring to a boil. Make a slurry with the cornstarch and water, and stir it into the curry until it thickens.
  5. Turn off the heat, add the lime juice and check the seasoning. A pinch more salt, curry powder and/or paste can go a long way in bringing out more flavor if needed.

Desserts

When it comes to dessert, I like something simple and satisfying. The recipes in my meal plan take 15 minutes or less and fit with a keto diet. If you’ve got a sweet tooth, I recommend giving them a shot.

Chocolate Coconut Energy Balls

28.4g Fat | 6.4 Protein | 3g Net Carbs | 312 calories

Full recipe here

These are like energy balls and fat bombs all rolled into one delicious dessert. 

Ingredients

Preparation

  1. Combine KetoMeal®, melted coconut oil, and coconut in a medium bowl. Add ground ginger and erythritol, if using. Adjust for consistency (you may need to add more KetoMeal or coconut oil).
  2. Form mixture into 5 round balls, about 1-inch in diameter.
  3. Roll balls in chopped walnuts to coat. Store in fridge.

5-Ingredient Keto Ice Cream

30.5g Fat | 4.2g Protein | 2.1g Net Carbs | 304 calories

Full recipe here

Ingredients

Preparation

  1. Cream together the cream cheese and erythritol with a handheld or stand mixer. It’s important that the cream cheese is room temperature so that the erythritol can mix with the cream cheese without leaving a gritty texture.
  2. Once the cream cheese and erythritol are well incorporated, slowly add in a cup of heavy cream. As the mixture comes together, add the second cup of heavy cream and mix until soft peaks form (about 1-2 minutes). The entire mixture should be light and fluffy. Be careful not to overmix! Overmixing will cause the ice cream to become tough while it freezes.
  3. Add in the Chocolate KetoMeal and vanilla extract and mix until just incorporated.
  4. Transfer mixture into a storage pan of your choice and freeze for at least 4 hours. When serving, drizzle a packet of FBOMB nut butter over the keto ice cream. Enjoy!

Snacks

Some diets say no to eating between meals, but not keto. That’s another reason I love eating this way. People who know me might say I’m a voracious snacker.

If you find yourself getting hungry between lunch and dinner, or just need a bit more fuel before or after you hit the gym, here are some of my favorite snack options. I typically eat a serving of 2-3 of these snacks every day. 

Guacamole

22g Fat | 2g Protein | 3g Net Carbs | 246 Calories

Full recipe here

I’m not ashamed to say that I’ve been known to eat this keto guacamole with a spoon, but dipping low-carb vegetables in guacamole is also delicious.

Greek Yogurt 

9g Fat | 16g Protein | 7g Net Carbs | 170 Calories

Plain, unsweetened, full-fat Greek yogurt is filling and full of quality fats and protein. It’s one of my keto staples. I either throw a few low-carb berries like blackberries into it, or eat it plain with a teaspoon of erythritol.

The nutrition information above is for a serving of Chobani whole milk plain Greek yogurt, my favorite kind. 

Cheese Crisps

14g Fat | 10g Protein | 1g Net Carbs | 170 Calories

Sometimes I crave a crunchy, savory snack, but crackers and chips are out of the question on keto. So I turn to cheese crisps to satisfy that craving without weighing myself down with carbs. 

KetoLogic Keto Crisps are natural, oven-baked 100% cheese crisps made from premium fresh milk sourced from local family farm cows that are ethically treated. With only 1g of net carbs, I don’t think I need to explain why these are one of my favorites.

Macadamia Nut Butter

22g Fat | 2g Protein | 1g Net Carbs | 210 Calories

For a quick, convenient on-the-go fat bomb that tastes incredible, I love FBOMB Macadamia Nut Butter. FBOMB uses only real-food, wholesome ingredients in their products so there’s no added sugar. And with 22g of fat and only 1g of net carbs, they’re the perfect snack to boost your daily fat intake. 

These come in 4 delicious flavors and you can get them in a jar or individual 1-ounce packets depending on your preference and lifestyle. 

Meat Snack Sticks

10g Fat | 6g Protein | 1g Net Carbs | 120 Calories

Another savory snack option, meat sticks are often low-carb and are super satiating. 

When you’re choosing a meat snack stick, be sure to take a close look at the nutrition label. Many of the most popular meat stick and jerky companies add sugar to their product, which pushes them out of the keto comfort zone. 

I like FBOMB Pork Sticks because they have a clean label and are made in the USA from 100% natural pork free of MSG, nitrates, and nitrites.

Most meat sticks available are made from beef, but these are made with pork from crate-free hogs, so the flavor and texture is delicious. Not to mention that pork fat is one of the top 10 most nutritious foods in the world according to the BBC.

Pork Rinds

5g Fat | 8g Protein | 0g Carbs | 80 Calories

Another popular savory keto snack option is pork rinds. They’re surprisingly versatile and can curb carb cravings. I don’t find them super satiating, but they do the trick when you want a lighter crunchy snack.

Seltzer Water

0g Fat | 0g Protein | 0g Carbs | 0 Calories

I’m a big fan of seltzer water throughout the day, especially La Croix. 

Maybe not a “snack” but they’re essential to have on hand to stay hydrated, especially when you’re first starting on keto. To boost your seltzer water, add a scoop of Keto BHB Exogenous Ketones and stir to mix. 

It tastes like soda, but is free of sugar and replenishes your electrolytes which can be the main culprit of the keto flu.

The Key to Keto Meal Planning Success

Preparation is important for success with nutrition and life, but here’s one final piece of advice for you on meal planning.

People say I’m disciplined, but what they don’t know is it’s pretty easy to stay disciplined when you love what you eat. I can’t stress this enough: you need to enjoy your food!

Seriously, too many people quit or don’t last long on diets because they feel like they’re missing out on their favorite foods. Don’t feel like you have to make Tim Tebow’s Keto Meal Plan your meal plan. Start with what’s worked for me, but make it a priority to figure out which foods work for you. Then build up your own low-carb repertoire over time.

Unlike other diets, deprivation is a choice on keto. I encourage you to make a choice to only eat food you actually like. You’re far more likely to get lasting results! 

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