Hey everyone! I’ve put together this week-long keto meal plan for anyone struggling with cramps and fatigue—common keto woes tied to electrolyte imbalances. This plan targets around 4,000-4,700 mg of potassium daily to tackle those issues head-on, while weaving in solid sodium (3,000-5,000 mg) and magnesium (300-400 mg) levels—because on keto, these three work together, and we’re losing more than we think! I’ve kept it avocado-free, simple, and varied with proteins and greens. Recipes are practical, keto-friendly, and easy to whip up. Hope this helps—let me know how it goes!
Shopping List
Here’s everything you’ll need for the week. Adjust quantities as needed!
Proteins
- Eggs (14+)
- Salmon (30 oz, ~5 fillets)
- Pork chops (12 oz, ~3 chops)
- Ground beef (12 oz)
- Chicken thighs (4 skin-on)
- Chicken breast (8 oz)
- Sausage links (6, carb-free)
- Bacon (6 strips)
- Bones for broth (e.g., chicken or beef bones)
Vegetables
- Spinach (7 cups)
- Kale (5 cups)
- Swiss chard (3 cups)
- Broccoli (4 cups)
- White mushrooms (5.5 cups)
Dairy & Fats
- Butter (1 stick+)
- Cheddar cheese (3 oz)
- Cream cheese (1 oz)
- Olive oil (1 tbsp)
Pantry
- Salt
- Pepper
- Garlic (1 tsp or fresh cloves)
- Soy sauce (1 tsp)
- Pumpkin seeds (roasted, salted, 1 cup)
- Almonds (salted, 2 oz)
Day 1
Potassium: ~4,300 mg | Sodium: ~3,800 mg | Magnesium: ~350 mg
Breakfast: Spinach & Cheese Omelette
(900 mg K, 800 mg Na, 90 mg Mg)
- 2 eggs
- 1 cup cooked spinach (sauté in 1 tbsp butter)
- 1 oz cheddar
- Pinch of salt
Whisk eggs, mix in spinach and cheese, cook in butter, salt to taste.
Lunch: Salmon with Garlic Butter & Kale
(1,500 mg K, 1,200 mg Na, 100 mg Mg)
- 6 oz salmon
- 1 cup kale (sauté in 1 tbsp butter)
- 1 tsp garlic
- Salt
Pan-fry salmon in butter, garlic, and salt; sauté kale separately.
Dinner: Pork Chops with Mushrooms
(850 mg K, 900 mg Na, 60 mg Mg)
- 4 oz pork chop
- 1 cup cooked white mushrooms (sauté in 1 tbsp butter)
- Salt/pepper
Season pork, sear in butter, cook mushrooms in same pan.
Snack: Pumpkin Seeds
(1,050 mg K, 900 mg Na, 100 mg Mg)
- 1/4 cup roasted, salted pumpkin seeds
Day 2
Potassium: ~4,200 mg | Sodium: ~3,600 mg | Magnesium: ~320 mg
Breakfast: Sausage & Spinach Scramble
(1,000 mg K, 1,000 mg Na, 80 mg Mg)
- 2 sausage links (check label for no carbs)
- 1 cup spinach
- 1 tbsp butter
- Salt
Cook sausage, add spinach and butter, scramble together.
Lunch: Beef & Broccoli Stir-Fry
(1,200 mg K, 1,200 mg Na, 100 mg Mg)
- 4 oz ground beef
- 1 cup broccoli (steam then sauté in 1 tbsp butter)
- 1 tsp soy sauce
Brown beef, add steamed broccoli, butter, and soy sauce.
Dinner: Chicken Thighs with Swiss Chard
(1,000 mg K, 900 mg Na, 80 mg Mg)
- 2 thighs (skin-on)
- 1 cup Swiss chard (sauté in 1 tbsp butter)
- Salt/pepper
Bake thighs at 400°F for 35 min, sauté chard in butter.
Snack: Bone Broth
(1,000 mg K, 500 mg Na, 60 mg Mg)
- 1 cup homemade (simmer bones 12+ hrs, salt well)
Day 3
Potassium: ~4,500 mg | Sodium: ~4,000 mg | Magnesium: ~340 mg
Breakfast: Bacon & Kale Frittata
(1,100 mg K, 1,200 mg Na, 90 mg Mg)
- 2 eggs
- 2 bacon strips
- 1 cup kale
- 1 tbsp butter
- Salt
Cook bacon, add kale and eggs, bake at 350°F for 15 min.
Lunch: Salmon & Spinach Salad
(1,600 mg K, 1,000 mg Na, 100 mg Mg)
- 6 oz salmon
- 1 cup raw spinach
- 1 tbsp olive oil
- Salt
Grill salmon, toss with spinach and oil.
Dinner: Pork & Mushroom Casserole
(900 mg K, 900 mg Na, 70 mg Mg)
- 4 oz pork
- 1 cup mushrooms
- 1 oz cream cheese
- Salt
Brown pork, mix with mushrooms and cheese, bake at 375°F for 20 min.
Snack: Almonds
(900 mg K, 900 mg Na, 80 mg Mg)
- 1 oz salted almonds
Day 4
Potassium: ~4,100 mg | Sodium: ~3,700 mg | Magnesium: ~360 mg
Breakfast: Egg & Swiss Chard Skillet
(1,050 mg K, 800 mg Na, 100 mg Mg)
- 2 eggs
- 1 cup Swiss chard
- 1 tbsp butter
- Salt
Sauté chard, add eggs, cook sunny-side up.
Lunch: Chicken & Broccoli Soup
(1,200 mg K, 1,200 mg Na, 90 mg Mg)
- 4 oz chicken
- 1 cup broccoli
- 1 cup bone broth
- Salt
Simmer all together for 20 min.
Dinner: Beef Patties with Spinach
(1,050 mg K, 1,000 mg Na, 90 mg Mg)
- 4 oz ground beef (form patty)
- 1 cup spinach (sautéed)
- Salt
Grill patty, serve with spinach.
Snack: Pumpkin Seeds
(800 mg K, 700 mg Na, 80 mg Mg)
- 1/4 cup roasted, salted
Day 5
Potassium: ~4,600 mg | Sodium: ~4,200 mg | Magnesium: ~370 mg
Breakfast: Sausage & Mushroom Omelette
(900 mg K, 1,100 mg Na, 70 mg Mg)
- 2 eggs
- 2 sausage links
- 1/2 cup mushrooms
- 1 tbsp butter
- Salt
Cook sausage and mushrooms, add eggs, fold.
Lunch: Salmon & Kale Bowl
(1,500 mg K, 1,200 mg Na, 100 mg Mg)
- 6 oz salmon
- 1 cup kale
- 1 tbsp butter
- Salt
Pan-fry salmon, sauté kale, combine.
Dinner: Pork & Swiss Chard Skillet
(1,000 mg K, 900 mg Na, 100 mg Mg)
- 4 oz pork
- 1 cup Swiss chard
- 1 tbsp butter
- Salt
Sear pork, add chard, cook together.
Snack: Bone Broth
(1,200 mg K, 1,000 mg Na, 100 mg Mg)
- 1 cup homemade, salted
Day 6
Potassium: ~4,300 mg | Sodium: ~3,900 mg | Magnesium: ~340 mg
Breakfast: Bacon & Spinach Eggs
(1,000 mg K, 1,200 mg Na, 90 mg Mg)
- 2 eggs
- 2 bacon strips
- 1 cup spinach
- 1 tbsp butter
Cook bacon, sauté spinach, scramble eggs in.
Lunch: Beef & Mushroom Stir-Fry
(1,100 mg K, 1,100 mg Na, 80 mg Mg)
- 4 oz beef
- 1 cup mushrooms
- 1 tbsp butter
- Salt
Brown beef, add mushrooms and butter.
Dinner: Chicken & Broccoli Bake
(1,200 mg K, 1,000 mg Na, 90 mg Mg)
- 4 oz chicken
- 1 cup broccoli
- 1 oz cheddar
- Salt
Bake at 375°F for 25 min.
Snack: Almonds
(1,000 mg K, 600 mg Na, 80 mg Mg)
- 1 oz salted almonds
Day 7
Potassium: ~4,500 mg | Sodium: ~4,100 mg | Magnesium: ~360 mg
Breakfast: Egg & Kale Scramble
(1,100 mg K, 900 mg Na, 90 mg Mg)
- 2 eggs
- 1 cup kale
- 1 tbsp butter
- Salt
Sauté kale, scramble eggs in.
Lunch: Salmon & Spinach Skillet
(1,600 mg K, 1,200 mg Na, 100 mg Mg)
- 6 oz salmon
- 1 cup spinach
- 1 tbsp butter
- Salt
Cook salmon, add spinach last 2 min.
Dinner: Pork & Mushroom Soup
(900 mg K, 1,000 mg Na, 70 mg Mg)
- 4 oz pork
- 1 cup mushrooms
- 1 cup bone broth
- Salt
Simmer all for 20 min.
Snack: Pumpkin Seeds
(900 mg K, 1,000 mg Na, 100 mg Mg)
- 1/4 cup roasted, salted
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