5-day Keto Meal Plan

You’ve decided to give the BodyOpus keto phase a try, but you’re not quite sure what to eat. To help you out, I’ve put together a sample starter meal plan complete with a grocery list and daily guide to help get you on track.

5-day BodyOpus keto phase meal plan (Mon–Fri):

  • Protein: ~250g/day (your must-have)
  • Carbs: <30g/day (strict keto)
  • Fats: balance for ~2,600–2,800 kcal/day (slight deficit since you’re cutting)
  • Meals: simple, repeatable, bodybuilder style

🥩 Keto Meal Plan (Mon–Fri)

Meal 1 (Breakfast)

  • 4 whole eggs (fried in butter/coconut oil)
  • 2 extra egg whites
  • 1 oz cheddar cheese
  • 1 tbsp MCT oil

Meal 2 (Mid-Morning)

  • 1 scoop whey isolate
  • 1 tbsp natural almond butter

Meal 3 (Lunch)

  • 6 oz chicken breast or lean turkey
  • 1 cup spinach (sautéed in olive oil)
  • 1 tbsp olive oil

Meal 4 (Pre-Workout)

  • 1 scoop whey isolate
  • 1 tbsp MCT oil

Meal 5 (Post-Workout)

  • 8 oz lean steak or ground beef (90/10 or leaner)
  • 1–2 cups green beans or broccoli
  • 1 tbsp butter

Meal 6 (Evening)

  • 6 oz salmon (or another fatty fish)
  • 1 cup zucchini (cooked in olive oil)
  • 1 tbsp olive oil

Before Bed (Optional if still low on protein)

  • 1 scoop casein or whey isolate
  • 1 oz walnuts or macadamia nuts

🛒 Keto Grocery List

Proteins

  • Chicken breast (3–4 lbs)
  • Lean ground beef 90/10 (2–3 lbs)
  • Steak (sirloin, strip, or top round — ~2 lbs)
  • Salmon or fatty fish (2 lbs)
  • Eggs (3 dozen)
  • Whey isolate (5 lb tub)
  • Casein protein (optional for before bed)

Fats

  • MCT oil (bottle)
  • Olive oil (1 bottle)
  • Butter (1 lb, preferably grass-fed)
  • Almond butter (unsweetened, 1 jar)
  • Walnuts or macadamia nuts (1 bag)
  • Cheddar cheese (block or shredded)

Veggies (low-carb only)

  • Spinach (large box or bag)
  • Broccoli (2–3 heads or frozen bags)
  • Green beans (fresh or frozen, 2 bags)
  • Zucchini (4–5 medium)

This gives you everything you need for your weekday keto phase — no guessing. Then Friday night → carb depletion workout → Saturday–Sunday carb load (where your food list will flip).

🔄 Carb-Load Strategy

  • Saturday: Heavy carb loading (up to 700–800g carbs depending on appetite/weight). Keep protein at ~150g, fat very low (<40g).
  • Sunday: Moderate carbs (~100–150g), protein 200g+, fats slightly higher, prepping you to return to keto Monday.

📅 Carb-Load Meal Plan

Saturday (Refeed / Carb Blast)

  • Meal 1: 2 cups Rice Krispies + skim milk + 1 scoop whey
  • Meal 2: 4 plain bagels + jam/honey + 1 scoop whey
  • Meal 3: 2 cups white rice + 6 oz chicken + soy sauce
  • Meal 4 2 bananas + 2 rice cakes + 1 scoop whey
  • Meal 5 2 cups pasta + 6 oz lean turkey + marinara (low fat)
  • Meal 6: 3 sweet potatoes + 6 oz chicken breast
  • Snack (before bed): 1 bowl oatmeal (2 cups cooked) + cinnamon + 1 scoop whey isolate

Approx Saturday Macros:

  • Carbs: 750–800g
  • Protein: 150g
  • Fat: <40g
  • Calories: ~3,800–4,200

Sunday (Taper Back to Keto)

  • Meal 1: 4 egg whites + 2 whole eggs + 1 slice whole wheat toast
  • Meal 2: 1 scoop whey + 1 medium apple
  • Meal 3: 6 oz chicken breast + 1 cup white rice
  • Meal 4: 6 oz lean steak + 1 medium sweet potato
  • Meal 5: 6 oz cod + 1 cup green beans + 1 tbsp olive oil
  • Meal 6 (Before bed): Casein shake + 1 oz walnuts

Approx Sunday Macros:

  • Carbs: 120–150g
  • Protein: 200g
  • Fat: 50–60g
  • Calories: ~2,500

🛒 Carb-Load Grocery List (Sat–Sun)

Carbs

  • Rice Krispies cereal (1 large box)
  • White rice (5–6 cups uncooked)
  • Pasta (2–3 cups uncooked)
  • Bagels (6–8 pack)
  • Jam or honey (1 jar)
  • Bananas (6–8)
  • Rice cakes (1 pack)
  • Sweet potatoes (5–6 medium)
  • Oatmeal (large bag or tub)
  • Whole wheat bread (1 small loaf)
  • Apples (3–4 medium)

Proteins

  • Chicken breast (3–4 lbs)
  • Lean ground turkey (1–2 lbs)
  • Cod or white fish (1 lb)
  • Steak (1 lb)
  • Whey isolate (already covered)
  • Casein protein (optional)
  • Egg whites + whole eggs (already in weekday list)

Extras

  • Skim milk (1–2L)
  • Low-fat marinara sauce (1 jar)
  • Soy sauce
  • Cinnamon

By following this approach, you’ll deplete during the week and refill on the weekend—ensuring your muscles are primed with glycogen for stronger Mon–Thurs workouts and better gains.

Disclaimer: I’m not a doctor or medical professional. This article is for informational purposes only and should not be taken as medical advice. Always consult with a qualified healthcare provider before making changes to your diet, training, or supplement routine.